T Nation

Off with the Junk in Da Trunk- Coyote's log

I’m 11 days late to the party… but here are my start pics ,taken today! See ya all at the end :smiley:

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Jan 10th
Just coming off of two weeks of pout time - gyms closed again on Dec 24th and I did nothing…was only supposed to be for 2 weeks but Ford decided to add another two…- so time to quit whining and get back in the basement.

warm up-
with 20#DB 10 squats, 10 deads, 10 OHP x 3

DB Front Squats
10x30’s
10x30’s
10x30’s
10x30’s

DB SLD’s
10x30’s
10x30’s
10x30’s
10x30’s

Rear Lunges ea. leg
10x30’s
10x30’s
10x30’s
10x30’s

Frog Squat Jumps w/20# (focus on explosive)
10
10
10

Planks
60 sec
60 sec
60 sec

Crunch
15
15
15

30’s are the heaviest DB’s I have so I’m going to add volume each week to the front squats and rear lunges.

Also haven’t had any suds. Feeling good.

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Today

Weight 145.9

DB BOR
12x20’s
12x20’s
12x20’s
12x20’s

Single arm row
12x25
12x25
12x25
12x25

DB Pull Overs
12x20
12x20
12x20

Upright Row with my Oly bar (I have a bar, just not plates lol)
12
12
12
12

Incline curls
10x10’s
10x10’s
10x10’s

Hammer curls alt.
20x15’s
20x15’s
20x15’s

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