What’s up Squad?

My bros… sorry I haven’t been blogging my workouts. I have been visiting the Church of Iron, I just had a hectic work week which we all tend to have from time to time. So my silence wasn’t weakness just laziness. Anyways I am starting to throw in some Joe Defranco work with my Operator Fitness. Mainly because Operator Fitness takes out the joy of going to the gym and replaces it with tears and dehydration laughter.

03/06/18

• 2000m row – 7:17
• Bench Press Warm up
  • Working Set: 8 reps @ 165lbs – 6 reps @ 185lbs – 6 reps @ 185lbs
• DB Bench 2 sets of 20 reps @ 60lbs
• Seated Overhand Cable row 4×15 @ infinity bullshit cable weight
• Cable Tricep push downs @ same as above
• DB shoulder shrugs (2 sec pause at top) 3×15 @ 80lbs
• DB lateral raises 3×15 @ 15lbs
• Barbell complex: Two rounds. 5 reps each exercise @ 135. 90 sec rest between
  • Dead Lift – Bent Over Row – Hang Clean – Push Press – Front Squat

03/07/18

• 1 mile run @ 6:15
• DB squat jumps 4×6 @ 40lbs
• Squat Warm up
  • Working sets: 8 reps @ 185 – 6 reps @ 205 – 4 reps @ 225 (I’m a bitch right now I know)
• Glute Bridge 3×15 @ 205
• Seated Medball Twist w/ Legs off the ground – 3x20ea side @ 20lb medball