sept 5, 2016

9/5
9/05/16  - upper body heavy
A. bench 3 sets of 5 at 225
B. weighted pull-ups - 35x8, 35x7, 35x6
C. ring rows 2 sets of 10.  one leg bent per set.
D. dips 2 sets.   10x35 and 9x40
E. penally row - 3 sets of 5 at 195
F. DB shoulder press   45x10, 50x8,50x8
G. BB curl 3 sets of 10 at 85
H.  tricep pressdown 3 sets of 10 forgot weight

9/2
A. BB PP x 3 on the min   135 x 6 sets
B. Ring Push-up on bosu  12 x 3 sets
C. 1 arm incline DB bench press   30 x12 x 3 sets
D. Incline Cable Fly   20, 20
E. BB curl  65,75,75
F. hammer curl 30# x 15 x 2 sets
G. spider curls 45x15,45x15
H. barbell tricep ext.
I. band press down
J. Ring Dips

9/1

9/1/16 AM - 50 mins session - legs
A. speed squats   6 sets of 3 at 135 + 80# chains
B. hip thrusts  205x12 x 3 sets
C. lunge with 135 x 15 reps x 2 sets
D1. Wall Balls x 25 rest 30s
D2. KBS  x25 rest 30s   x 3 sets
E. GH Raise - 2 sets of 15 with pink band around neck
F. lying leg curl 130x20, 130x18
H. Standing calf raise   185x20x 4 set

8/31/16

AM  day 10 back+shoulders hypertrophy on the PHAT program

HSPU 5 on the min for 8 mins
A. pendlay rows done light for speed    135x3 x 6 sets
B. band face pull 3 sets of 8-12
C. Seated cable row  180x12 x 190,200
D. DB rows  45 x15. both arms same time
E. Close Grip pull-ups   16, 12/4
F1. 1 arm DB shoulder press 45 x 12 x 3 sets
F2. 30s ring hang with 70# added.
G. upright tows  70x15 x 2 sets
H. side lateral raise   15x15# x 3 sets.

Row 350 at 500 goal.   1:19 pace.

15 mins
min 1 20 cals AD
min 2 bear hug sandbag carry 50 feet
min 3 rest
min 4, row for cals 22-25 is goal
min 5 rest


8/30/16 - rest  - 20 mins mobility