19sixty RESTOMOD

Incline T Mill walk 12 min
Seated Supinated cable row 2x20x50, 1x16x60
Seated chest press 4x15xsomething couldn’t read the stack
Rope Pulldowns 4x15x65
Pec Dec 4x12
Single arm rear delt cable fly 2x15

4 Likes

Row 5 min

Snatch Grip DL 2x3x135, 2x3x225, 3x1x275, 2x3x225
Plate loaded Squat Machine 5x4pps, 5x5pps didn’t want to push it and aggravate things again
Goblet Squat 7x10xBW+20
Walking BW Lunge 7x7side

A little BW volume to make sure things still work!

Peace

2 Likes

Incline T Mill Walk 10 min
Paused BP 3x5x215, 1x4x215, 1x225,230,235
Pendlay Row 4x5x175
Seated Deadstop OHP 3x5x140, 1x6x140
Deadhang 60 sec

Short 1 rep on BP but overall ok since I had bumped up 5lbs, going to keep all the weights the same for a few weeks and just settle in and do the work…

4 Likes

@simo74 assures me, this is where the “magic” happens.

1 Like

too right chicken. Looks like plenty of magic going on on here already.

2 Likes

Incline T mill walk 15 min
Single leg ext 40x15, 50x12, 60x10, 70x9
leg ext 12x120,140 10x150
Walking lunge 6x8sidexbw
BW squats 7x10
Shoulder dislocates 3x15
Bar hang 80 sec

was away last week so just getting back into the groove

4 Likes

Incline T Mill walk 10 min
Straight bar OH ext 4x15
Machine preacher curl 4x12
Tricep cable toss out 3x12
BB curl 3x10
EZ bar Rev curl 3x10
single arm tri pushdown 3x9

4 Likes

Incline t Mill walk 10 min

Zerchers 5x95, 135, 155, 175. been a long time since I have done these
Trap bar Deads worked up to 340x3, 350x2, 360x1
Trap Bar RDL 3x5x225
Pull throughs 12x110, 2x10x130, 1x8x150
Deadhang 85 seconds… going to work towards 2min which Ill do its just getting shoulders and elbows conditioned to that static load

Ok day, thought Zerchers would go better but a few weeks of that should yield progress…supposed to have a car delivered today but the weather is crappy so I may tell them to keep it til Monday

4 Likes

What are you buying?

1 Like

I traded one Vette for another…and I am not a Vette guy

1 Like

Row 10 min
Paused BP. worked up to 5x215, 2x4x215 1x3x215…
Pendlay Rows 3x5x175
Seated Deadstop OHP 3x5x140, 1x7x140
Chins 5x5

Bit of an odd one today… couldn’t BP, bar path was a nightmare and sluggish out of the hole… Then I get to OHP and hit my targets plus a couple…go figure…I love lifting cause it drives me bananas!!

3 Likes

Elliptical 10 min
Supinated cable row 4x10
Seated Chest press 4x8
Rope pulldowns 3x10
Machine fly 4x10

Yesterday
Incline T Mill walk 15 min
Leg ext 12x80,100,120, 140
Goblet Squats 5x10xbw+30
Back ext 4x10xbw+35
Seated Hammie Curl 4x12

5 Likes

Yesterday
Incline T Mill 15 min
straight bar OH ext 4x12x60
cable curl 4x10x60
Dips 4x12
BB curl 3x8x65
Tri toss out 3x12side

Today. 38 min Harbor walk

3 Likes

Incline T Mill walk 10 min
Trap bar DL 3x5x320, 1x5x340
Plate loaded squat machine 5x2,3,4,5,5.5pps
Goblet squat 1x10xbw, 5x10xbw+40
Shoulder dislocates 3x15

I pulled intentionally slow and it kicked my ass! This is definitely going to be a nap on the back deck day!! But I have to mow my lawn and then help a friend with his boat ( aka beers!!!) first!

hope you all have an awesome Labor Day mini holiday!

3 Likes

I’m going to mow my lawn, watch some football, and fall asleep in my chair. Have a great weekend.

Thanks Crip, you as well!

Row 10 min
Paused BP 1x225,235, 240, 245. 2x5x215 8x185
CGBP Paused 8x185,5x215, 3x225, 1x230,235
Straight bar lat pulldown 12x80, 10x100,120 8x130, 6x140
Single arm seated cable row 4x10sidex50
DB pullover 3x10x40…never been a real fan of these but wanted to get a stretch into my back and I could feel how bound up I was…

3 Likes

Incline T Mill walk 18 min
Leg extension 15x60,80 12x100,110,120 10x140, 8x160
Leg Press 3x10x2pps
Walking lunge 5 x7sidexBW
Back ext 3x10xbw+45

Easing back in to some weighted lower stuff.Groin feels pretty good not 100 but pretty good.

3 Likes

Elliptical 12 min
DB lateral 3x12x20s
Supinated Straight bar cable row 3x12x80
Seated chest press 4x10…cant read the weight stack numbers
Machine fly 3x8x70
Face pull with OH EXT 3x8x40

4 Likes

Incline T mill walk 10 min
DL 2x3x135, 2x3x225, 15x1x275 EMOM
Belt squat 2x8x1pps, 2x5x2pps, 2x5x2.5pps, 1x5x3pps
Walking lunge 1x7sidexbw, 4x7sidexbw+50

Im going to work EMOM for DL for the next 4 weeks…why? no clue just seems like something to do!

3 Likes