T Nation

Donnerschweer: Getting Back At It

Tuesday

Bench light stuff left arm not happy

Cardio 40 on, 20 off

3 Likes

Thursday

Deadlift 10x45, 105, 135 5x145, 155, 160, 160lb

Trap bar 3x10x125lb
Calf raises 3x12x125lb
Bent over row 3x10x85lb

Abs 3 rounds
Leg curl 3x15

3 Likes

Friday

OHP db light

Landmine ohp 3x10x25lb
Dip 3x6
Lat pull down 3x12x90lb

Rowing for time 125, 250, 500, 250, 125, 125m done in 10m28s

3 Likes

Saturday

Squat 10x45,85,95, 5x105,110,110lb

Landmine squat 3x10x25lb
Leg press 3x12x160lb
Pull up 3x6

Abs

3 Likes

Monday

Shoulder feeling better but keeping it easy.

Bench 3x10x45lb

Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Skull crusher 3x10x25lb

Rowing 10 cycle 40s on/20s off for 1664m

2 Likes

Tuesday

Deadlift 10x45,115,145lb, 5x155,160,160lb, 4x165lb

Trap bar 3x10x125lb
Calf raises 3x12x125lb
Bent over row 3x10x85lb

Leg curl 3x15
Abs

2 Likes

Wednesday

OHP 10x15lb db 3x8x20lb db
Landmine sumo deadlift 3x10x50lb

Landmine OHP 3x12x25lb
Dip 3x6
Lat pull down 3x12x100lb

3 Likes

Friday

Physio day.
So rotator cuff issues.
Got some shoulder rehab stuff but it is not so bad.

And I got call an athlete just because I can do the rehab exercises correctly with minimal instructions.

3 Likes

Saturday

Squat 10x45, 85, 95lb, 5x105lb, 3x5x110lb

Landmine squat 3x10x25lb
Leg press 3x12x160lb
Pull up 3x6

All of the shoulder rehab stuff between sets.

3 Likes

Sunday

Bench 5x10x45lb

Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Skull crusher 3x10x25lb
Landmine row 3x10x50lb

Cardio 125, 250, 500, 250, 125, 125, 125, 125m for time

3 Likes

Monday

Deadlift 10x45, 115, 145lb 5x155, 160, 160, 165lb

Trap bar 3x10x115lb
Calf raises 3x12x115lb
Bent over row 3x8x95lb

Leg curls 3x10

Nice find from the bf.

2 Likes

Tuesday

OHP 10x15lb db, 3x8x20lb db

Landmine OHP 3x10x30lb
V row 3x10x100lb
Dip 3x6

SA landmine row 3x10x20lb
Lat pull down 3x12x100lb
Landmine sumo dead 3x10x70lb

Shoulder rehab

2 Likes

Wednesday

Squat 10x45, 85, 95lb, 5x105, 110, 110, 115lb

Landmine squat 3x10x30lb
Leg press 3x12x160lb
Pull up 3x6

2 Likes

Saturday

Bench 5x10x45lb

Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Landmine row 3x10x50lb

Skull crusher 3x10x25lb
Landmine sumo squat 3x10x75lb

3 Likes

Sunday

Deadlift 10x45, 115, 145, 5x155, 160, 160, 165lb

Trap bar 3x10x135lb
Calf raises 3x15x125lb
Row 3x8x95lb

Leg curl 3x10
Dead hang

4 Likes

Monday

OHP 10x15lb db, 3x8x20lb db

Landmine OHP 3x10x30lb
Dip 3x6
Lat pull down 3x12x100lb
Step up 3x8x30lb per leg

Shoulder stuff

2 Likes

Tuesday

Squat 10x45, 85, 95, 5x105, 110, 110, 115lb

Landmine squat 3x10x30lb
Leg press 3x12x160lb
Pull up 3x6
Landmine row 3x8x55lb

1 Like