Pause Strict Press (SS) Band Pullaparts
8 x 3 @ 100
Close Grip Bench (SS)
3 x 10 @ 145
Weighted Fat Handle Chinup @ +10 (SS)
4 , 4, 3, 2, 3, 4
Cable Rows 4 x 12
Lateral Raises 5 x 20
Skull Crushers 2 x 20
Tricep Pushdown 3 x 20
Curls 3 x 20
DOH Static Holds @ 195: 35 seconds x 2
https://www.instagram.com/p/Bl9WrGyBwSl/?taken-by=beast_in_i
Deadlift (Beltless)
8 x 3 @ 285
Tempo Front Squat
5 x 4 @ 160
Suitcase Carry
1 x fuck it @ 60
My back hated it a lot.
Calf Raises 3 x 20
I was mentally checked out today, maybe next time.
One Arm Jerk Recovery
x .5 @ 125
Got it on right side but not left.
Strict Press (SS)
5 x 5 @ 105
Chinups/Pullups (SS)
7, 5, 4, 4, 4 4. 4, 3
Kettlebells Cleans
Worked upto 2 x 1 @ 60
The first time I tried 60 a few weeks ago I failed the the first clean and got it on a second try. Got the clean right the first time this time and pulled off another one. Getting better at doing these. Mainly because I don’t want something so stupid causing me problems again after it kicked my butt two years in a row.
Kettlebell C& P 3 + 1 (SS) 10 Jumping Jacks EMOM @ 35
Laterals 3 x 12
Tricep OH Ext 3 x 20
Curls 3 x 15
Static Hold @ 175: 60 Seconds
Front Squat (Beltless)
8 x 3 @ 190
Fat Grip DL (Beltless)
3 x 10 @ 135
Snatch Grip DL (Beltless)
3 x 6 @ 275
Leg Press 3 x 20
Ext Calf Raises 3 x 20
Hanging Leg Raises 3 x 10
https://www.instagram.com/p/BmNLcRsBa2-/?taken-by=beast_in_i
Pause Strict Press (SS)
9 x 3 @ 90
Chinups (SS)
9, 5, 2 , 4 , 1
2 @ +25
2 @ +30
Close Grip Decline Bench Press
3 x 10 @ 150
Cable Row 4 x 12
Laterals 5 x 15 (SS)
Tricep PD 5 x 15 (SS)
Curls 4 x 15
DOH Static Holds @ 200: 2 x 35 seconds
https://www.instagram.com/p/BmUvxU6Bt8-/?taken-by=beast_in_i
https://www.instagram.com/p/BmUytD4hCeG/?taken-by=beast_in_i
Deadlift (Beltless)
5 x 3 @ 295 (DOH)
3 x 3 @ 295
Tempo Front Squats (Beltless)
5 x 4 @ 165
Trap Bar Carry
x 1 @ 275
x 1 @ 295
Ext Calf Raises 3 x 10
Machine Back Ext: Full stack x 10
Finger Curls 3 x 20
https://www.instagram.com/p/BmXWfz6hdeW/?taken-by=beast_in_i
Single Arm Jerk Recovery (SS)
2 x 1 @ 125
Strict Press (SS)
5 x 3 @ 110
1 x 5 @ 95
Chinups (SS)
3, 6, 4, 5, 2, 4, 4, 5, 3, 3 , 3
Kettlebell 3 + 1 (SS) 10 Jumping Jacks EMOM @ 40
Laterals (SS) Tricep OH Ext
3 x 12 (SS) 3 x 20
Curls 4 x 15
DOH Static Holds @ 185: 60 Seconds
https://www.instagram.com/p/BmcnMFKhq88/?taken-by=beast_in_i
Front Squat (Beltless)
8 x 3 @ 195
Fat Grip DL
3 x 10 @ 140
Snatch Grip DL
3 x 5 @ 285
These were hell. Got pretty light headed from these. Was lying on the floor wondering if doing the last set would be worth doing. Answer was no but do it anyways.
Ext Calf Raises 3 x 12, 3 additional dropsets
Leg Press 3 x 20
Leg Raises (on Gymnastics Rings) 3 x 10
https://www.instagram.com/p/BmfERhhh4yM/?taken-by=beast_in_i
https://www.instagram.com/p/BmfKtkShaI5/?taken-by=beast_in_i
Pause Strict Press (SS)
9 x 3 @ 95
Chinups (SS)
6, 5, 3, 3, 3, 3, 2 ,5, 2 , 2, 2
Close Grip Decline Bench Press
x 3 @ 175
x 3 @ 185
x 3 @ 195
x 3 @ 200
x 1 @ 210
x 1 @ 225
x 0 @ 235
Rows 4 x 12
Tricep Ext 7 x 20
Curl 4 x 20
Laterals 5 x 20
Front Raises 2 x 20
This is also the first time I have ever gotten a good handoff. All the other ones I have gotten in the past have pulled be out of position.
https://www.instagram.com/p/BmkT-inhmrm/?taken-by=beast_in_i
Full Deload
No belts or straps since everything is so light
Deadlift
x 5 @ 165
x 5 @ 210
x 5 @ 250
Front Squat (Paused)
5 x 3 @ 135
Leg Curl 2 x 15
Leg Ext 2 x 12
Full Deload
Strict Press
x 5 @ 55
x 5 @ 65
x 8 @ 80
Chinup
4 x 5
Kettlebell C&P 3 + 1 EMOM @ 20
I got bored and did the last 4 rounds in 1 go since I was using light bells
Curls 2 x 20
OH Tricep ext 2 x20
Laterals 2 x 20
Leg Curls 1 x 100
Blood flow for my stupid knee
Full Deload
Front Squats
x 5 @ 115
x 5 @ 145
x 5 @ 170
DOH Fat Grip DL
2 x 10 @ 140
Snatch Grip DL
3 x 6 @ 185
Leg Raises 2 x 10
Leg Curl 1 x 100
Leg Ext 1 x 50
Blood flow work for my stupid knee
Deload
So i am taking classes at a different campus than the last few semesters. Hadnt been to this anytime fitness in a year and half since its almost an hour drive.
Pause Strict press
3 x 3 at 65
2 x 3 at 95
Pullups Variations
5, 4 , 3 , 5 , 2 , 5
Rows 4 x 10
Lateral 2 x 15
Curls 2 x 20
All of a sudden
“Whats that under the dumbbell rack.”
Looks closer
“Is that what I think it is?”
Pulls it out
“Its a fucking Log, I dont believe it.”
One Motion Log Press
x3 at 97
x 3 at 107
4 x 3 at 77
Empty log is 77
This made my day so much.
Close Grip Flat Bench
3 x 5 at 155
Leg Curl 1 x100
https://www.instagram.com/p/Bm0yofuBh5E/?taken-by=beast_in_i
Deadlift
x 1 @ 365
x 1 @ 385
2 x 0 @ 405
x 0 @ 335 (wat?)
Cambered Bar Squat
1 x 3 @ 185
1 x 2 @ 205
1 x 6 @ 135 (Pause)
Finger Curls
3 x 10 @ 135
Ouch…
Hamstring DOMS all freaking week, but it was worth doing since it really seemed to help my knee
Semester started last Thursday. So I am going cutting down rest times, changing progression to something semi-auto regulated based on performance. Bastard child of Brian Alsruhe’s Antagonist Giant Sets, Kizen Infinite off season and what I was doing before. I am putting a time limit on my workouts. If I finish before time is up I can do some fluff work if I am up to it. Today I was not up for it.
In 45 minutes
Close Grip Decline Bench (GS) @ 160; 5, 5, 5, 10
Neutral Grip Chinups (GS) @ BW; 5, 5, 5, 5, 4, 3
Hanging Leg Raises (GS) @ BW, 8 x 10
KB C & P 3 + 1 (GS) @ 40: 10 Rounds
Single Arm Cable Row (GS) @ 40: 10 x 8
Hanging Leg Raises (GS) @ BW: 10 x 5
Pushups: 22 Reps
In giant set format. 1 minute rest periods.
Front Squat @ 195: 5, 5 , 5 , 6
KB Swing @ 55: 8 x 5
Side Bend @ 55: 8 x 8
Fat Grip DL @ 155: 5 x 4
Goblet Squat @ 35: 5 x 5
Side Bend @ 35: 5 x 5
Sissy Squats: x 22
The 1 hour timer went off as I was getting in my car. Got done with time to spare.
One Motion Log Press @ 87: 5, 5, 5 , 10
Chinups: 5, 4, 4, 2 , 2, 3, 2, 2
Cable Crunch: 13 x 8 total
DB Push Press @ 40: 2 x 3, @ 45: 2 x 3
Lat Pulldown @ 130 x 8, @ 100: 4 x 8
Cable Crunch: See above
Banded Strict Press @ 45: 3 x 3; @ 55: 1 x 3
Lat PD/ chinups: See above
Cable Crunch: See above
Curls x 2 @ 120, x 2 @ 130, x 2 @ 135, x 1 @ 140
Max Pushups in 60 seconds: 23