just missed the DL??
Yeah. I was supposed to pull a 495 double but I just wasn’t feeling it. Might have been a little hungover too. Oh well.
Triceps/Traps
Walking
Set 1: 0.5 mi | 10:00
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 165 lb × 8
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 215 lb × 3
Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 6
Set 3: 190 lb × 6
Set 4: 190 lb × 6
Set 5: 190 lb × 6
Skullcrusher (Barbell)
Set 1: 90 lb × 12
Set 2: 100 lb × 10
Set 3: 105 lb × 8
Set 4: 100 lb × 10
Set 5: 90 lb × 12
Seated Row (Machine)
Set 1: 110 lb × 12
Set 2: 120 lb × 12
Set 3: 130 lb × 12
Shoulders/Lats
Walking
Set 1: 0.3 mi | 6:00
Ab Wheel
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 190 lb × 7
Set 4: 190 lb × 6
Set 5: 190 lb × 6
Set 6: 190 lb × 6
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 10
Set 2: 220 lb × 10
Set 3: 220 lb × 10
Set 4: 220 lb × 10
Set 5: 220 lb × 8
Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 16
Set 4: 70 lb × 16
Set 5: 60 lb × 17
Lat Pulldown (Cable)
Set 1: 250 lb × 5
Set 2: 250 lb × 5
Set 3: 250 lb × 5
Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 15
Legs
Walking
Set 1: 0.5 mi | 10:00
Seated Leg Curl (Machine)
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 15
Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 355 lb × 2
Set 5: 385 lb × 2
Set 6: 405 lb × 2
Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 2
Set 5: 335 lb × 2
Set 6: 355 lb × 2
Leg Press
Set 1: 630 lb × 6
Set 2: 630 lb × 6
Set 3: 630 lb × 6
Set 4: 630 lb × 6
Chest/Rear Delts
Walking
Set 1: 0.5 mi | 10:00
Reverse Fly (Machine)
Set 1: 110 lb × 16
Set 2: 110 lb × 16
Set 3: 110 lb × 16
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 295 lb × 1
Set 5: 295 lb × 1
Set 6: 295 lb × 1
Set 7: 295 lb × 1
Set 8: 295 lb × 1
Rear Lateral Raise
Set 1: 90 lb × 16
Set 2: 90 lb × 16
Set 3: 90 lb × 16
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Triceps/Traps
Walking
Set 1: 0.57 mi | 11:00
Ab Wheel
Set 1: 19 reps
Set 2: 19 reps
Set 3: 19 reps
Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 150 lb × 5
T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 10
Set 3: 195 lb × 8
Set 4: 210 lb × 4
Skull crushers- Football Bar
Set 1: 105 lb × 8
Set 2: 105 lb × 8
Set 3: 105 lb × 8
Set 4: 105 lb × 6
Seated Row (Cable)
Set 1: 190 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 9
Triceps Pushdown (Cable - Straight Bar)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12
Legs
Walking
Set 1: 0.5 mi | 10:00
Seated Leg Curl (Machine)
Set 1: 80 lb × 15
Set 2: 90 lb × 12
Set 3: 120 lb × 10
Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 445 lb × 2
Set 5: 475 lb × 2
Set 6: 515 lb × 2
Crunch (Machine)
Set 1: 245 lb × 12
Set 2: 245 lb × 15
Set 3: 245 lb × 12
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 4
Set 4: 345 lb × 3
Set 5: 365 lb × 2
Shoulder Rotations
Set 1: 45 lb × 10
Set 2: 40 lb × 10
Chest/Rear Delts
Walking
Set 1: 0.35 mi | 7:00
Reverse Fly (Machine)
Set 1: 110 lb × 17
Set 2: 110 lb × 17
Set 3: 110 lb × 17
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 275 lb × 3
Set 5: 285 lb × 3
Set 6: 295 lb × 3
Rear Lateral Raise
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Deadlifts/Biceps
Walking
Set 1: 0.5 mi | 10:00
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 395 lb × 4
Set 6: 435 lb × 3
Set 7: 475 lb × 2
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 7
Set 2: 220 lb × 7
Set 3: 220 lb × 7
Set 4: 220 lb × 7
External Shoulder Rotations
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Set 4: 90 lb × 12
Set 5: 60 lb × 20
Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Triceps/Traps
Walking
Set 1: 0.5 mi | 10:00
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 5
Set 4: 185 lb × 5
Set 5: 195 lb × 4
Set 6: 205 lb × 3
Set 7: 205 lb × 3
Incline Row (Dumbbell)
Set 1: 150 lb × 14
Set 2: 150 lb × 14
Set 3: 150 lb × 13
Set 4: 150 lb × 13
Crunch (Machine)
Set 1: 200 lb × 25
Set 2: 200 lb × 20
Triceps Extension (Cable)
Set 1: 70 lb × 15
Set 2: 90 lb × 12
Set 3: 100 lb × 10
Set 4: 110 lb × 7
Shoulders/Lats
Walking
Set 1: 0.5 mi | 10:00
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 10 [Warm-up]
Set 3: 150 lb × 8
Set 4: 150 lb × 6
Set 5: 150 lb × 6
Set 6: 70 lb × 25
Set 7: 70 lb × 20
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 6
Set 3: 255 lb × 4
Set 4: 245 lb × 4
Lateral Raise (Incline Bench)
Set 1: 60 lb × 18
Set 2: 70 lb × 17
Set 3: 80 lb × 16
Set 4: 70 lb × 12
Lat Pulldown (Machine)
Set 1: 250 lb × 12
Set 2: 250 lb × 12
Set 3: 250 lb × 12
Inward Shoulder Rotations
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 35 lb × 15
Set 4: 40 lb × 15
Legs
Walking
Set 1: 0.25 mi | 5:00
Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 3
Set 5: 385 lb × 3
Set 6: 415 lb × 1
Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2
Set 4: 335 lb × 2
Set 5: 355 lb × 2
Set 6: 375 lb × 2
Leg Press
Set 1: 630 lb × 6
Set 2: 630 lb × 6
Set 3: 630 lb × 6
Set 4: 630 lb × 6
Chest/Rear Delts
Walking
Set 1: 0.5 mi | 10:00
Ab Wheel
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 235 lb × 8
Set 5: 235 lb × 8
Set 6: 235 lb × 8
Set 7: 235 lb × 8
Set 8: 235 lb × 8
Rear Lateral Raise (machine)
Set 1: 90 lb × 21
Set 2: 90 lb × 21
Set 3: 90 lb × 21
Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Deadlifts/Biceps
Walking
Set 1: 0.35 mi | 7:00
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 475 lb × 2
Set 6: 495 lb × 2
Set 7: 545 lb × 2
Set 8: 585 lb × 1
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 245 lb × 6
Set 3: 255 lb × 5
Set 4: 245 lb × 6
Set 5: 220 lb × 8
External Shoulder Rotations
Set 1: 25 lb × 16
Set 2: 30 lb × 13
Set 3: 35 lb × 11
Triceps/Traps
Walking
Set 1: 0.5 mi | 10:00
Crunch (Machine)
Set 1: 200 lb × 20
Set 2: 200 lb × 15
Set 3: 200 lb × 15
Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 8
Set 4: 135 lb × 6
Set 5: 150 lb × 4
T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 5
Set 3: 190 lb × 5
Set 4: 205 lb × 5
Set 5: 225 lb × 5
Skull crushers- Football Bar
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 85 lb × 12
Set 4: 85 lb × 13
Incline Row (Dumbbell)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Triceps Extension (Cable)
Set 1: 80 lb × 15
Set 2: 90 lb × 12
Set 3: 100 lb × 9
Shoulders/Lats
Walking
Set 1: 0.5 mi | 10:00
Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 8 [Warm-up]
Set 3: 70 lb × 20
Set 4: 140 lb × 7
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 220 lb × 6
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Set 5: 220 lb × 6
Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 13
Set 4: 70 lb × 16
Set 5: 60 lb × 17
Lat Pulldown (Cable)
Set 1: 180 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6
Inward Shoulder Rotations
Set 1: 35 lb × 15
Set 2: 35 lb × 15
Set 3: 35 lb × 15
Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Chest/Rear Delts
Walking
Set 1: 0.5 mi | 10:00
Rear Lateral Raise
Set 1: 90 lb × 16
Set 2: 90 lb × 16
Set 3: 90 lb × 16
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 305 lb × 1
Set 5: 305 lb × 1
Set 6: 305 lb × 1
Set 7: 305 lb × 1
Set 8: 305 lb × 1
Rear Lateral Raise (machine)
Set 1: 90 lb × 22
Set 2: 90 lb × 22
Set 3: 90 lb × 22
Incline DB Press
Set 1: 140 lb × 6
Set 2: 160 lb × 6
Set 3: 160 lb × 6
Set 4: 160 lb × 6
Dumbbell Pullover
Set 1: 65 lb × 13
Set 2: 65 lb × 10
where do you find the reverse band deadlift helps you the most? at lockout?
Yeah, once the bar gets to your knees you really start feeling that extra weight. I set them up so that the bands just barely make contact with the bar at the top so you’re taking the full weight at lockout.