[quote]jtownlax wrote:
ill try that. Db or BB?[/quote]
either
Ya im not giving up on 6x a week yet, but i will when progress stalls.
7/6
weight-180
waist-34.25 bloat
Db row- 45x15, 50x12, 60x8 PR
Cable row- 80x15, 100x12, 120x8 PR
CG lat pulldown- 75x15, 90x12, 110?x8 ish
2 curls movements
15 min on treadmill at 3.5 incline 3.5 speed.
7/6
Squat- 45x5, 135x3, 185x3, 205x2, 225x5 PR
RDL- 135x10, 155x10, 175x10
1 leg curl- 3x15
calfs- 3x15
10 min elliptical.
Cant fucking wait till my sled comes in so i can do some real conditioning.
I need to start varying the % i work at with the big lifts. Just not sure how.
Also need to start doing more mobility work lower backs being a bitch again
7/7
Bench- 45x10, 95x5, 115x3, 155x3 PR
CG Bench- 125x6 PR, (125x5) x 2
flys- 3x15 normally wouldn’t do this but pecs were tight
Facepulls- 3x15
tri pushdown- 3x15
side raises- 3x15
Making all kinds of gainz.
very good
[quote]jtownlax wrote:
I need to start varying the % i work at with the big lifts. Just not sure how.
Also need to start doing more mobility work lower backs being a bitch again
[/quote]
don’t worry about %'s, just go in and do what you can that day. if you have a pr, you better get the damn pr. if you are doing shit, work for a rep pr
I’ll just keep on pushin then.
It has been all happening in here! Lol.
I know your sick of everyone telling you what to do and when and how to do it, but I just want to add the point that you should be concentrating on playing lax. Also make sure to spend time for conditioning. You are required to run and sprint while playing lax, so you might as well be good at it.
Any work in the gym is a bonus, but at the end of the day your game will be better if for example you can improve your 400m runs by a few seconds, more so than if you improve your bench from 160 to 190.
Uncle Bird.
tweet
Bird your right. I have slacked on conditioning but only because it a long ways away from the season. Although i did order a sled which will give me a form of hard conditioning. I will be setting aside time to condition 3x a week.
7/8
Pull
DB row- 50x12, 60x10 PR, 65x6 PR
HS rows- 90x15, 110x12, 130x8
HS pullover- 3 x15
2 curl movements
Just trying to keep everything balanced.
7/9
Legs
Squats- 45x5, 135x3, 185x3, 205x2, 235x3 PR
RDl- (135x10) x 3 lower back hurt just took these easy
Leg ext- 3x15
calf/abz- 3x15 each
Damn it feels good to be a gangster.
Sled came in. Thanks shred godz
7/10
- Training -
PUSH
Bench- 45x10, 95x5, 115x3, 160x2 PR ehh wanted 3
CG- 125x6/5 Was feeling week.
Pushups- bwx20/15/10
side raises- 3x15
Face pulls ss tri pushdown- 3x15
- Conditioning -
sled+45 x 20 yards x 15 times (10 front pulling, 5 backwards dragging)
-Notes-
Fuck me and my lazy ass.
[quote]jtownlax wrote:
Damn it feels good to be a gangster.[/quote]
tweet
[quote]jtownlax wrote:
Damn it feels good to be a gangster.[/quote]
Lol
7/11
No liftings
-Conditioning
A) sled + 1 plate x 20 yards x 15 trips (10 front drags, 5 back drags)
B) Circuit- 20 yard sled drag then 15 pushups x 3 rounds
really kicked my ass
“a snitch nigga thats the shit i don’t like”
7/12
PULL
Db row- 55x12, 65x8, 70x5 PR
Cable row- 85x15, 100x12, 120x8
CG lat pull- 3x15
6 sets of bi’s ss 6 sets calf
15 min elliptical cause i am deh shred god.
7/13
LEGS
Squat- 45x5, 135x5, 185x3, 205x3, 235x4 PR
RDL- 135x10, (155x10) x 2
Leg ext- 3x15
calfs- 3x15
no conditioning.
7/14
off.