T Nation

Making Messy Plans & Neat Progress


#241

Swole Day Upper
Date: 6/12

Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side

Paused Underhand Row 5x5
75x5 5 5 5 5
Curls 3x15-25
45x20 15 15

Pushups 2 Countdown sets start at 5
Bodyweight x5-1 5-1
Floor Press 1 Double Rest Pause set
135x7 5 4
Floor Fly 1 Double Rest Pause set
20x15 10 9

Lateral Raises 1 Rest Pause set
15x12 8 6

Grip Work
Deadlift Holds 10-60 sec
45 lbs
1 Finger x30s
2 Fingers x60s
3 Fingers x60s
Fat Grip x60s


#242

Power Clean Testing
Date: 6/13

Foam rolling and stretching

Hang Power Clean
135x5
155x3
175x3
195x2 (PR)

Felt like getting something in after work and realized it had been a long time since I tested my hang clean really so on a whim pulled a 10 pound 2RM PR


#243

Lower Day
Date: 6/14

Stretch Hip Flexors, calves

Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side

Fat Grip Curls 3x5
55x5 5 5
Underhand Row 3x15-25
45x25 25 25

Glute Bridge 1 Countdown set start at 6
135x6-1
Split Squat 50 reps each leg
Bodyweight x50

L-Sit Hold 60 total sec
6x10sec

Man the split squats were killer, especially on my left leg. Gonna be keeping that in for quite some time. Same with the L Sits. My summer is just gonna be full of working a lot with my bodyweight.


#244

awesome!


#245

Having the keys to the gym and really free Sundays make for a good time

Unlimited Time and Toys Workout
Date:6/17

Foam Roll & Stretch
Hip Flexion
Leg Lowers
Banded lateral and linear walks

Hang Power Clean 3x3-5
135x5
155x5
175x5
One Arm DB Bench 3x5-8 each arm
40x8
50x8
60x8
Kneeling Side Toss 3x4 each side
8lb ball x 4 4 4
Farmers Walk 3x40 yards
32kg x40 yards
36kg x40 yards
44kg x40 yards just barely. Dropped it like a second after I finished

DB RFESS 3x6-8 each leg
60 lbs x8
70 lbs x8
80 lbs x8 (PR) My grip just barely with stood this
Banded Jumps 3x5
Red Bands x5 5 5
Weighted Chinups 3x5-8
10 kg x8 8 5
Bottoms Up Waiters Walk 3x40 yards
8kg x40 yards
8kg x40 yards
8kg x40 yards

Assault Bike 4 min 10-20 interval
Man this thing tires every fiber of my being

Stretch Hamstrings, Hip Flexors, Calves


#246

Legs Day
Date: 6/20

Stretch Hip Flexors, Calves

Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side

Single Leg Calf Raises 20 reps each leg
Bodyweight x 20

Single Leg Deadlifts 20 reps each leg
Bodyweight x20

Split Squat 50 reps each leg
Bodyweight x50

Glute Bridge 100 reps
Bodyweight x100
These were far easier than I expected. Gonna go single leg next time

Squats 30 reps
Bodyweight x30
Man my legs were toast here. Gonna really look to push this much higher over the next couple weeks

L-Sit Hold 6x10 sec
This is gonna build an iron midsection or its gonna cause me have to throw away a pair of underwear. The jury is still out