My body hurts, so sore… The grind must go on… “Keep chipping away at the mountain” – Rickey Perkins, Swim Practice 2013-2014 “Laser beam focus” – Rickey Perkins, Swim Practice 2013-2014 Back Squat – TM=345 x 10 – Bar x 8 – 135 lbs x 5… Read More
Warm up/Roll out Bench – TM=270 x10 – Bar x 5 – 135 lbs x 5 – 155 lbs x 3 – 70% (190 Lbs) x 3 – 80% (216 Lbs) x 3 – 90% (243 Lbs) Joker Sets x 2 – 100% (270 lbs) x1 –… Read More
The Birthday workout Its an off day, no lifting. So I’m going to Row and Do arms Roll out/Stretch Rowing Warm up 10 Minutes All Rowing is to be Done as fast as possible 1000m Row 20 Push ups 750m Row 30 Push ups 500m… Read More
Yesterday, I weight 200…. I’ve gained some weight since the beginning of the year. I started at 196. I need to get my shit together… But…. yesterday I hit a PR in Push press. 255 Lbs. I was feeling really good, and could of probably… Read More
Saturday , 01.20.18 was an off day but I still rowed 10 sets of 30 secs fast and 30 seconds rest, averaging a 1:39-1:40 pace on the fast 30 sec. then I did arms. I have no idea what my weight is right now, since… Read More
5/3/1 Starting to feel pretty sore, today is going to be a struggle. It’s Friday though, I’m going hard as fuck in the gym. Week 1 Day 5 Warm up Roll out Hip Mobility Ankle Mobility the typical Aces WR warm up. Squat –… Read More
5/3/1 Week 1 Day 4 I set my Bench press 1 RM as 300 lbs, Which im pretty sure I can do.. lol I honestly don’t know how I feel after yesterdays Rowing. So It might be a Bad lifting day. The Joker sets are… Read More
Today is Suppose to be an easy day. so I’m doing a cardio/Arms day. Going to row a little bit, 30 sec on, 30 sec Rest for 10 minutes. Baby steps.. I will beat Carders 30 minute row distance. I give my word. Arms Close… Read More
5/3/1 – This program is going to destroy me, Especially adding the accessory workouts that I want. Update on diet, Im eating healthier and meal prepping but still eating a bit to much. I’m afraid that if I cut back on my food intake that… Read More
Starting the 5/3/1 Program today!!! Its time to get strong AF. Press – Training Max = 205 lbs x10 – Bar x5 – 100 x5 – 115 x5 – 65% (135) x5 – 75% (155) x5+ – 85% (175) Go For PR Reps Joker Sets… Read More
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