Incline tmill 5 min
Stat Bike 15 min total 12 min intervals ( 20sec sprint, 40 sec cruise)
3 ring circus 3x
Pallof OH ext 5side
Abductor mach 5 with 5 count hold ea
hanging knee raise 8
hip ext mach 10
waiters walk 80 paces 40lb db
face pulls 10
pullups 3
RKC plank 2 x15sec
BPA’s 10
2 min rest between each then I added a mini circus
PVC pipe twists 10
single leg back ext 5 ea
pec dec 10
Cable OH raise 15
Are you taking vitamin D? I’ve decided it helps.
Biker I get 400IU from a green drink I take everyday. plus 200-400 from food sources.
I’m taking 3 -4 tiny pills a day, supposed to be l000 units per pill. How does that translate to your numbers?
4000units is a lot ! I believe that’s the absolute max… I do about 600-1000 total depending I what I consume outside of my green drink
I have read that about 2-3000 is a good dose and that 4000 is max. It is not a vitamin, rather it’s a steroid that helps test production. So, I’m juicing? I know I have a ton of energy.
Biker, sorry I’m confused. I thought you asked me about vitamin D. So disregard my comments on intake as I was referring to Vitamin D
I have read that vitamin D is a steroid, not an actual vitamin. You’re juicing, too.
Biker- I did not know that…
warmup Pullups 5x3
OHP 5x140, 3x160 2x180 (first double at 180) went for 3…not even close… 10x135, 5x135 with 4 count eccentric
HS seated plate row 3x10x200
Triple Pause press 6x170, 5x185, 4x195, 3x205
seated straight bar row 3x10x 90 with 2 count hold
cable laterals 3x10 side
cable standing single arm row 3x10
I hope you and your clan have a Merry Christmas.
Impressive OHP. You weigh around 180 don’t you? I’m hoping to press my BWx2 someday.
Thanks Steve, when we were at the meet together I was about 178 now I’m down to hovering right at 170…you know, about the same weight as a sturdy 6th grader !!
Christmas will be bitter sweet for me this year. Our son will be moving out Jan 1st…its time for him and we are happy for him, but selflessly I enjoy having him around so he will be missed…
Trap Bar DL 5x300, 3x340,1x380,410,430,440
CGBP Paused Fat Bar 225x8 250x3, 265x1
weighted back ext 3x10x90
The Canary lives !!
Wow! Look who’s kicking ass this morning!
Your numbers over last few workouts for a 180 pound guy are honestly good, no kidding.
Merry Christmas.
Marry Christmas Juicer!
solid trap bar work
Thanks Biker, much appreciated
Kev- Merry Christmas to you and yours…I always wanted to be a juicer!
Incline BP 5x195,3x210, 3x235, 1x240
Incline BP Paused 5x185, 4x195, 3x205, 3x215, 1x225, 1x235
Straight arm pulldown 4x10
Straight bar seated cable row 3x10
Vbar pushdowns 3x10
Neutral grip chins 5x5 super slow
Next week is deload but I think I’ll go in and try to hit a few new max numbers to finish the year
Merry Christmas sir.
Thanks Crippler, I hope you and yours had an enjoyable time together.
CGBP Paused Fat Bar 225x5, 250x3, 3x1x260, 2x1x265, 10x185, 6x220
Weighted dips 6xbw+45, 6xbw+70, 6xbw+90, 5xbw+105, 3xbw+115
Face pulls 2x12
Cable Oh ext 2x10
Deload
Conv DL 3x225, 4x315, 3x335, 2x355 3x315
Snatch Grip DL 4x2x225
straight arm pulldowns 4x10
standing cable single arm row 2x10
cable curl 2x10
Incline BP Paused worked up to 1x225,230,235
Hadn’t pulled conventional in 4 months and it showed. Inclines were cool considering I pressed and did weighted dips yesterday.