Shoulders and arms
Seated DB OH press
1×10@50
1×8@55
6×6@65
Superset Curls/DB lateral raises
6×6@70
5×10@25
Rope Tricep pushdown
4×15
Superset incline curls/single arm OH DB tricep extension
4×10@30
4×10@30
hypertrophy burnout superset 4x thru:
AMRAP single arm reverse curl
AMRAP single arm tricep pushdown
Chest and back
BB Bent over Row/10 push-ups between first 6 sets
4×6@165
2×4@185
2×10@135
Bench
5@145
5@170
5@190
1@215
1@235
1@245
AMRAP@145
Superset neutral grip lat pulldown/inclined DB chest fly
4×10
4×10@25
Traps
Havent posted anything in a while, since I’ve returned to the wet side recently. Swimming at 5am at Castle has been an experience for sure. My first day in was the day we switched to long course. The intervals we’re not converted.
Today was around 3000m total. Pretty long mixed stroke/kick warm up and an IM main set:
4 rounds:
100 IM @ 2:00
2 x 25 specialty stroke @ :30
50 free @ 1:00
That was followed up with a 600m kick set and a cool down.
upper body blast
foam roll and tiger tail
Warm up on bar OH press then 1×5@95 then 1×5 @ 115 then 5×3 @ 135 all sets super set with 4 pull ups
then 4×5@ 85 DB press super set with 3 pullups (neutral grip)
elevator up
3.4 miles on the treaddy @6.5mph +3% grade walked the first min and the last min
Legs are feeling good but fatiuged, will likely take tomorrow off from running and do some dead lift and rowing.
oen loev
back in the office sweat lab.
roll and stretch
KB warm up + some pull ups
3×5 dips and pull ups
front squats
hit 4×5 @ a 32kg and a 28 kb bell because there were a bunch of jabronies on the squat rack
Jabronies leave, 1×5@185, 1×4@205, 3×3@225
then
1x500m row (1:35), 1 x 500m row EZ
ELEVATOR UP
2 miles on the treaddy @ 6.5 mph + 3% grade, i think i was sweating hard enough that the machine was able to read my heart rate through the humidity around me.
one love
went for a 4 mile joggy through a neighborhood, has one slight hill that i pushed it on.
i am not sore as of the writing of this post which is a great sign, the lead up work on the treadmill seems to have saved my legs. I will continue to get treadmill work in during the week until my legs can handle 3x runs a week.
EDIT: I WAS SORE
tgif
Roll n Stretch
OH press + pull ups 6 sets of 3 @ 135, then do some singles @ 160
Then
Secret Service Snatch test, only got 160 but i blame the crappy KBs and lack of chalk, had to really use a lot of effort to hang on to the bell at the bottom.
then
4 x 500 @ 1:00 rest held sub 1:50
hopefully gonna get a long run in tomorrow AM
HARD 2 1 LOVE
knee, achilles, plantar fascia all are bothering me from running on the stupid treadmill but surely stretching and manual work will loosen them up, right?
roll and stretch and rub
KB warm up complex
deadlift
10 @ 135, 7 @ 225, 20 @ 315 (1 rep every :30)
elevator,, up
30 min on the dread mill, hit 2.7 miles. was really feeling it today.
tomorrow will be a rest day from running, ill likely stretch and row or stretch and get a quick upper body blast
O.L.
Shoulders and arms
Seated military press
2×10@95
5×5@125
Alt front/lateral flyes
4×10@20
Seated DB curls
6×6@40
Reverse grip Tricep pushdown
4×15
Superset slow preacher curl/close grip bench
4×10@50
4×10@135
Superset rope curl/overhead tricep press
4×10
4×15
Back on the grind after finals week.
Chest/Back
Superset bent over Row/pull ups
5×5@165
5×5 slow
Bench
1×10@135
1×10@155
6×5@185
Superset behind the back BB shrug/45 pound plate burnout
4×12
4xAMRAP
Superset incline DB bench/incline DB flyes
5×8@65
5×10@25
Abs
