1/15/19 – Tuesday – Chest (Push) Day

Morning #CORE

150 #crunches

#Stretching

15m


#InclinePress drop reps

82lb 6r

73lb 7r

66lb 8r

57lb 9r

49lb 10r

41lb 11r

#Benchpress drop reps at 95lb

22r

20r

18r

16r

14r

12r

#Tricep push downs 45lb

8-7-6-5-4-3-3


#READING

#Matthew19 -24

#12rulesforlife – @jordanbpeterson


TERMINOLOGY-

DROP SETS (RUNNING THE RACK)

Start with heaviest weight you can that only allows you to do 3-6 reps. Do those reps. Drop down in weight (anywhere from 5 to 20lbs depending). Hit at least 1 more rep than you did the first set. Continue until failure or you run out of weights.

DROP REPS (DESCENDING LADDER)

Pick a weight around 70-80% of your max. Do as many reps as possible. When you come back do 1-2 less reps than last set. Continue for certain number of sets or failure.

ASCENDING LADDER

Do 1 rep. Come back and do 2. And then 3. Etc.

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1/14/19 – Monday – Back at it – Back Day

#CORE

150 #crunches

#STRETCHING

15m


#PULL-UPS

Ascending ladder 1-2-3 to 10

Total – 55

#INVERTEDROWS

Descending ladder 10-9-8-1

Total – 55

#DEADLIFTS

205 3x

185 4x

165 5x

145 6x

135 7x


#SHOOTING

30 Arrows


#READING

#Matthew13 – 18

#12rulesforlife – @jordanbpeterson

#aboutface – #ColonelDavidHackworth

1/10/19 – Thursday – Legs & Arms

MORNING

#CORE

100 Crunches

#STRETCHING

10 minutes


#SQUATS

2 sets of 10 squats @ 30, 25, 20, 15, bw

#SHOULDERPRESS

20 reps @ dual 15s

18 reps @ dual 20s

16 reps @ dual 25s

14 reps @ dual 30s

12 reps @ dual 35s

Curls drop sets

40lb x4

35lb x5

30lb x6

25lb x7

20lb x8

15lb x12

Bow draws

20lbs

10-9-8-7-6-5-4-3-3

Shrugs

50lbs

8-7-6-5-4-3-3


#SHOOTING

28 arrows


Reading

#Matthew 2-6

#12rulesforlife – @jordanbpeterson

1/9/19 – Wednesday – HIIT Day

#CORE

100 #crunches

2x 1m #planks


52 #CARDWORKOUT

Hearts – #burpees

Diamonds – #dips

Spades – #squats

Clubs – #crunches

<5=5

A=15

105 of each


#CORE

Crunches – 150

Planks 3x 1m


Daily Totals

355 Crunches

5x 1m planks

105 burpees

105 squats

105 dips


#READING

#Matthew 1-2

#12rulesforlife – @jordanbpeterson

#dichotomyofleadership – @jockowillink