3 sets 5 oly bar cleans 30 sec plank 4 sets 12 hip thrusts 10 TRX push ups 4 sets 10 TRX inverted rows 10lb kb step ups, 10 ea side 35lb suitcase carry walk 1500 strides elliptical -- 5 sets 5 ea side 15lb lateral wall balls 30 sec elbow plank no rest in bet sets 4 sets 12 25lb KB swings 15 ball slams, 8lb no rest in bet sets 3 sets 10 TRX inverted rows 15 hip thrusts 30lb suitcase carry walk 3 minute sprint -- bent over row 2x10 50lb warm up 5x5 70lb, working set wide grip lat 2x10 60lb 2x10 70lb 1,200 strides on the elliptical
BENCH PRESS 3X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as my presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY -- BACK SQUATS AT 3X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 3X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS -- CARDIO
Basically did the same sets as last week, but increased the number of sets this time: BENCH PRESS 5X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY Did core workouts -- BACK SQUATS AT 5X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 5X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 5X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS
5 45lb deadlifts (warm up) 5 70lb barbell deadlifts 5 80lb barbell deadlifts 5 90lb barbell deadlifts 5 110lb barbell deadlifts 4 sets 10 inverted rows (on TRX) 10 40lb lat pull down 10 hip raises 10 swiss ball roll outs 10 mini pull ups 10 SLDL — 3 sets 10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension
Hi @trapchic Sorry I have been quiet for a while - busy with other sites. I just wanted to catch up with you and see how things were going? If you get a moment could you send me a PM as I have a free servcie I will be launching on this site in August. I would appreciate your feedback.
