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Started By
Message
re: Daily Strength Check-In
Posted on 5/21/24 at 1:09 pm to lsucoonass
Posted on 5/21/24 at 1:09 pm to lsucoonass
Rippler 3 W5 D2
Squats 2x4x275, 1x6x275
Bench 4x5x200, 1x5x225, 1x265
Had to expedite accessories today, so I ran an arm circuit with overhead rope triceps, rope triceps extension and rope hammer curls. No rest between each movement.
3x12 each movement x80
Damn what an arm pump!
DB flies 3x10x50s
AB curls 3x12x75
DB preacher curls 1x8x30
Had to cut the last thing short to get on to my obligations.
Squats 2x4x275, 1x6x275
Bench 4x5x200, 1x5x225, 1x265
Had to expedite accessories today, so I ran an arm circuit with overhead rope triceps, rope triceps extension and rope hammer curls. No rest between each movement.
3x12 each movement x80
Damn what an arm pump!
DB flies 3x10x50s
AB curls 3x12x75
DB preacher curls 1x8x30
Had to cut the last thing short to get on to my obligations.
1
Posted on 5/22/24 at 12:35 pm to HVAU
Max effort UB day
Mobility work with band and foam roller for my hips and back
Warm up
Sled pull 70 pounds 200 feet for 3 sets
Straight bar pull down 3x15
Copenhagen plank on 24 inch box 3x15 seconds
Banded Y press 3x15
Max effort barbell Z press 3RM (45x3, 65x3, 65x3, 85x3, 120x3, 125x3, 135x3)
Circuit set 60 seconds rest in between sets
Db incline Bench (alternating arms) (60’s, 65’s, 75’s)
Alternating incline row 3x5 (60’s, 65’s, 75’s)
Calf raises 3x15
Concept 2 Rower: 7, 15 second intervals, 45 seconds rest in between intervals
Last circuit set 60 seconds rest in between sets
Dumbbell incline curls 4x10 (30 lb db’s)
Neck flexion 4x15 (30 lb db)
Close hand pushups 4x15
Mobility work with band and foam roller for my hips and back
Warm up
Sled pull 70 pounds 200 feet for 3 sets
Straight bar pull down 3x15
Copenhagen plank on 24 inch box 3x15 seconds
Banded Y press 3x15
Max effort barbell Z press 3RM (45x3, 65x3, 65x3, 85x3, 120x3, 125x3, 135x3)
Circuit set 60 seconds rest in between sets
Db incline Bench (alternating arms) (60’s, 65’s, 75’s)
Alternating incline row 3x5 (60’s, 65’s, 75’s)
Calf raises 3x15
Concept 2 Rower: 7, 15 second intervals, 45 seconds rest in between intervals
Last circuit set 60 seconds rest in between sets
Dumbbell incline curls 4x10 (30 lb db’s)
Neck flexion 4x15 (30 lb db)
Close hand pushups 4x15
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