July 18, 2019 at 03:11PM

Thursday, July 18, 2019 at 12:47 PM

Shoulder Press (Machine)
Set 1: 45 lb × 5
Set 2: 95 lb × 5
Set 3: 115 lb × 5
Set 4: 135 lb × 5
Set 5: 135 lb × 5
Set 6: 135 lb × 5
Set 7: 115 lb × 6
Set 8: 95 lb × 8

Notes: 3m rests between working sets.
Reverse Fly (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 25 lb × 8
Set 4: 25 lb × 8
Set 5: 25 lb × 8

Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 12

Front Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 15

Squat (Barbell)
Set 1: 45 lb × 5
Set 2: 135 lb × 5
Set 3: 185 lb × 5
Set 4: 185 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
https://ift.tt/2Ss114W

Advertisements

July 17, 2019 at 11:06AM

Good to be back home. Vacation was awesome but it’s good to be back with my old friends. ⁣

It’s hot. In case you didn’t get the memo. Gotta keep moving though. ⁣

Morning Workout⁣
Wednesday, July 17, 2019 at 10:14 AM⁣

Bench Press (Barbell)⁣
Set 1: 45 lb × 5 [Warm-up]⁣
Set 2: 135 lb × 5 [Warm-up]⁣
Set 3: 155 lb × 5 [Warm-up]⁣
Set 4: 170 lb × 7 @ 8.5⁣
Set 5: 170 lb × 7 @ 9⁣
Set 6: 170 lb × 7 @ 9.5⁣
Set 7: 170 lb × 7 @ 10⁣
Set 8: 170 lb × 7 @ 10 [Failure]⁣
Set 9: 155 lb × 8 @ 8 [Drop Set]⁣
Set 10: 135 lb × 10 @ 8.5 [Drop Set]⁣
Set 11: 135 lb × 7 @ 9 [Drop Set]⁣
Set 12: 135 lb × 6 @ 9 [Drop Set]⁣

Notes: 2.5m rests between working sets. ⁣

Tricep Gauntlet⁣
Set 1: 30 lb × 10⁣
Set 2: 40 lb × 10⁣
Set 3: 50 lb × 10⁣
Set 4: 60 lb × 10⁣
Set 5: 50 lb × 10⁣
Set 6: 40 lb × 10⁣
Set 7: 30 lb × 10⁣

Sprints⁣
Set 1: 0 mi | 0:01⁣
Set 2: 0 mi | 0:01⁣
Set 3: 0 mi | 0:01⁣
Set 4: 0 mi | 0:01⁣

July 16, 2019 at 07:51PM

Afternoon Workout
Tuesday, July 16, 2019 at 4:13 PM

Chin Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps

Bent Over Row (Barbell)
Set 1: 135 lb × 7
Set 2: 135 lb × 7
Set 3: 135 lb × 7
Set 4: 135 lb × 7
Set 5: 135 lb × 7

Rack Pull (Barbell)
Set 1: 165 lb × 7
Set 2: 165 lb × 7
Set 3: 165 lb × 7
Set 4: 165 lb × 7
Set 5: 165 lb × 7

Shrug (Barbell)
Set 1: 165 lb × 7
Set 2: 165 lb × 7
Set 3: 165 lb × 7
Set 4: 165 lb × 7
Set 5: 165 lb × 7

Bicep Curl (Barbell)
Set 1: 45 lb × 5
Set 2: 55 lb × 5
Set 3: 65 lb × 5
Set 4: 75 lb × 5
Set 5: 80 lb × 5
Set 6: 75 lb × 5
Set 7: 65 lb × 5
Set 8: 55 lb × 5
Set 9: 45 lb × 10
https://ift.tt/30DlqXv

July 14, 2019 at 09:06AM

Just me, a couple of 30s, and Major Dick Winters taking care of business this morning. Last day in Paradise PA. ⁣

SHOULDER AND LEGS⁣
Morning Workout⁣
Sunday, July 14, 2019 at 8:18 AM⁣

Shoulder Press (Machine)⁣
Set 1: 60 lb × 12⁣
Set 2: 60 lb × 12⁣
Set 3: 60 lb × 12⁣
Set 4: 60 lb × 12⁣
Set 5: 60 lb × 12⁣
Set 6: 60 lb × 12⁣

Notes: Standing Arnold Press. ⁣

Squat (Dumbbell)⁣
Set 1: 60 lb × 12⁣
Set 2: 60 lb × 12⁣
Set 3: 60 lb × 12⁣
Set 4: 60 lb × 12⁣
Set 5: 60 lb × 12⁣
Set 6: 60 lb × 12⁣

Reverse Fly (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

Lateral Raise (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

Front Raise (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

July 10, 2019 at 06:31PM

Partnered up with Gundercat for this Arm and Leg fryer. ⁣

Afternoon Workout⁣
Wednesday, July 10, 2019 at 4:28 PM⁣

Bicep Curl (Barbell)⁣
Set 1: 45 lb × 7⁣
Set 2: 55 lb × 6⁣
Set 3: 65 lb × 5⁣
Set 4: 55 lb × 6⁣
Set 5: 45 lb × 7⁣
Set 6: 55 lb × 6⁣
Set 7: 65 lb × 5⁣
Set 8: 55 lb × 6⁣
Set 9: 45 lb × 7⁣

Tricep Gauntlet⁣
Set 1: 25 lb × 10⁣
Set 2: 30 lb × 10⁣
Set 3: 35 lb × 10⁣
Set 4: 40 lb × 10⁣
Set 5: 40 lb × 10⁣
Set 6: 35 lb × 10⁣
Set 7: 30 lb × 10⁣
Set 8: 25 lb × 15⁣

Squat (Barbell)⁣
Set 1: 45 lb × 5⁣
Set 2: 95 lb × 5⁣
Set 3: 145 lb × 5⁣
Set 4: 195 lb × 5⁣
Set 5: 145 lb × 5⁣
Set 6: 95 lb × 5⁣
Set 7: 45 lb × 10⁣

Reverse 21S⁣
Set 1: 55 lb × 21⁣

21S⁣
Set 1: 55 lb × 21⁣

July 08, 2019 at 11:24AM

Are we lifting or not?⁣

3.5 hours of sleep. Gotta knock this out before I crash. ⁣

Morning Workout⁣
Monday, July 8, 2019 at 10:24 AM⁣

Bench Press (Barbell)⁣
Set 1: 45 lb × 10 [Warm-up]⁣
Set 2: 135 lb × 5 [Warm-up]⁣
Set 3: 155 lb × 5 [Warm-up]⁣
Set 4: 170 lb × 6 @ 8⁣
Set 5: 170 lb × 6 @ 8.5⁣
Set 6: 170 lb × 6 @ 9.5⁣
Set 7: 170 lb × 6 @ 10⁣
Set 8: 170 lb × 6 @ 10⁣
Set 9: 155 lb × 8 [Drop Set]⁣
Set 10: 135 lb × 10 [Drop Set]⁣
Set 11: 135 lb × 8 [Drop Set]⁣
Set 12: 135 lb × 6 [Drop Set]⁣

Notes: 3m rests on working sets. 2m rests for warm ups and drop sets. Added a rep to each set (logistically unable to add 5lbs). ⁣

Skullcrusher (Barbell)⁣
Set 1: 70 lb × 7⁣
Set 2: 70 lb × 7⁣
Set 3: 70 lb × 7⁣
Set 4: 70 lb × 6 [Failure]⁣

Notes: 1.5m rests. ⁣

Suitcase/Farmer Carries⁣
Set 1: 0 lb × 0⁣

Notes: Various carries for 10 minutes. ⁣

Workout Notes: Working on 3.5 hours of sleep. Fueled by preworkout peanut butter eggs and SHELTER, ROLLINS BAND, and DISCHARGE.⁣

July 06, 2019 at 10:38AM

Just a few reps on rest day to remind the body we aren’t done. ⁣

Triceps (maintenance)⁣
Saturday, July 6, 2019 at 10:22 AM⁣

Skullcrusher (Barbell)⁣
Set 1: 65 lb × 9⁣
Set 2: 65 lb × 9⁣
Set 3: 65 lb × 9⁣

Triceps Extension (Dumbbell)⁣
Set 1: 35 lb × 12⁣
Set 2: 35 lb × 12⁣
Set 3: 35 lb × 12⁣

Bench Dip⁣
Set 1: 10 reps⁣
Set 2: 10 reps⁣
Set 3: 10 reps⁣