15 minute elliptical giant set- gotta get my posterior chain back into my program 3 x 135 x 6 deads, 6 cleans then seated calf 190 3x20 superset strict RDLs with standing calf RDLS 185 3x12 calf 160 x 12 140 2x15 superset bodyweight glute ham raise and weighted crunch machine (thera crunch) 10,10,8 thera crunch 60 x 10,10 50x 10 hanging knee raises 12,12 ...
11/2 15 minute warmup on elliptical db flat bench 70's x 15 115's x 8,6,4 105's x 5,6 supersetted downward cable fly and leg extension dwd cable fly 40's x 12,14 45's x 12,12 leg ext- pause at top 150 4x15 supersetted pushups and seated calf machine pushups 15,30,30,25 seated calf machine 190 x 20 210 x 20,20,25 ...
back still isn't feel'n right first superset box squat 135 x12 225 x 10,10 275 x1 then 6 regular seated calf press 130 x20 150 x20 150 x25 150 x20 leg press 6 plates 3x20 second superset glute ham raise 3x12, 1x9 all with bodyweight leg extension 150x 12 175 3x12 60 ft sled push with a u-turn in the middle ...
chest is still sore from last workout... great chest day, right? back from 9/10 tbar row 1 plate x12 3 plates x12 4 plates x12 5 plates x 9,9 4 plates x 13 chinups 10,10,7,6,5 chest supported db row 65 x 12,12,12,12 supinated only db curl 25's x 12 30's x 12 35's x 12 40's x 10 hammer to supinated grip 45's x 7 ...
7/12/10 lifted with luke beggs and andrew lewis deadlift 135x12 225x10 315x8 365x5 straps from this set on 365x8,6,6 + hold in up position for 15ish seconds, 4... second rep of last set felt terrible bc i broke form getting better with this form barbell row 135x12 185x10 225x6---> too heavy for strict form for me 185x 8 1-arm supported db row 65x 12,12, ...
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