Floor press 235x3, 245x2, 250,255,260x1
Shrugs 3x10
Weighted dips 8xbw+35, 8xbw+70, 5xbw+90, 3xbw+100
Db preacher curl 3x10
Oh cable ext 3x12
Incline curl 10,7,4…
Gassed at that point… happy with the floor press and dips…
3 Likes
Really good on the dips and floor press. 3xbw+100 is very adequate.
Treadmill 10 min
Trap bar plus 1 inch band
260 x5, 290x5, 310x3, 330x3, 350x3
Belt squat 10x2pps, 2x10x33pps, 10x3.5pps
Single leg ext 3x10
Seated hammie curl 3x60 seconds
Standing calf raise 2x15
Seated calf 2x12-
3 Likes
Thanks Harry! I got the coveted adequate just before the holidays!
4 Likes
Warmup
Cable lateral 3x20
Rear delt db 3x15
Rope pull down 3x10
Meadows row 3x10
Spider Curl 3x failure
Straight bar pull down 3x10
Cable tri ext 3xfailure
Went from exercise to exercise with little or no break.
Surgery now on the 14th so I get to play for a few more weeks
2 Likes
Still pushing it. You got it get it in now.
Thanks Crip … hey a Merry Christmas to you and yours!
A little circuit nonesense
Row 5 min
Cable fly x12
75 degree incline x15
I did that 5 times, each time dropping the rowing time a minute… did this as one continuous loop… gassed at the end.
Pull-ups 5x5
2 Likes
5 minutes of rows pre hernia surgery.
Must want to give them something bigger to remove.
And to you. Merry Christmas
Merry Christmas OG. Maybe you’ll get a sandbag from Santa.
Thank you Mr Biker! And the same to you and yours…
Merry Christmas OG!
Thanks CL same to you and yours have a great day
Had time to fill before heading to the airport to pick up our daughter who flew in from LA so a quick Xmas morning session
Trap bar DL 320x5, 350x3 370x2 389x1 all plus 1 inch band
Floor Press 225x5, 245x3, 250x1
2 Likes
10 min tmill
Chest supported row 3x20
Pendlay rows 3x5x175, 2x3x195, 2x2x205, 1x215
Rear delt db row 3xfailurex25s
Rope pull down 4x10
Seated fat bar dead stop ohp 5x125,135,145 3x155,160 2x170
Lay pull down supinated grip 3x10
When I get back from IR going to prioritize back and hammie so just working some stuff to get myself ready for Feb
2 Likes
10 min tmill, 10 min row
Single leg press 2x20, 2x15
Plate loaded squat Mach 8x2,3,4,5pps, 6x5.5pps
DB RDL 3x8x55s
Single leg ham curl 3x8
2 Likes
When is your surgery?
Crip- scheduled for 1/14
15 min tmill
Rev pec deck 3x20
Lateral raise machine 3x20
CGBP paused 4x225, 3x230, 2x235, 2x1x240
Db lateral 3x8
Db front raise drop set 3x15
Seated high incline Db 3x15
Shoulders burning 
!
Didn’t want to be there today… glad I went!
2 Likes
A 398 DL and your other lifts put you squarely into the strong dude category.
Sure you aren’t fibbing about surgery?