tacticalG
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9/23/13 W4 D1
1600/107/34/145
AM- tabata 2rounds w/10m warm up/stretch/rumble rolling
PM- Upper power
WU-
2x15 toe touches
1x90 arm circles
3x15 butterflies
3x15 rotator cuff exercise
2x15 band pull aparts
spider wall crawls
Rack pulls
WU-bar@45lbsx20,95lbsx5,130lbsx5
5RM- 150lbs
Work set-
80% 120lbsx5,5,5
Assisted Pullup 100lb band resistance
4x5
1 arm row
50lbsx3x3 PB
Strict curls
65% 27lbsx3x7
Stretch/Rumble roll
WOOHOO I was sooo excited to hit my goal of 150 on rack pulls! Surprised on 50 for 1 arm rows! Yeah buddy And to top it off, Broncos killed the Raiders! Yup yup, life is sweet!
W4 D2 9/24/13
1600/109/49/147 c/c/f/p
AM- fasted cardio box 40m w/10m WU
V-ups 4x24
Seated oblique twist 1x50
Oblique roll crunch 4x10
Stacked crunches 2x30
Plank sec. holds 52,30,37
PM- Lower BB
WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30
Squats- bottom staggers
Working set- 40% 50lbsx6x15
Front squat
Bar@45x17,20
Walking lunges
10'sx25,20
Step ups w/kickback
10'sx20,20
Stretch/rumble roll
1600/107/34/145
AM- tabata 2rounds w/10m warm up/stretch/rumble rolling
PM- Upper power
WU-
2x15 toe touches
1x90 arm circles
3x15 butterflies
3x15 rotator cuff exercise
2x15 band pull aparts
spider wall crawls
Rack pulls
WU-bar@45lbsx20,95lbsx5,130lbsx5
5RM- 150lbs
Work set-
80% 120lbsx5,5,5
Assisted Pullup 100lb band resistance
4x5
1 arm row
50lbsx3x3 PB
Strict curls
65% 27lbsx3x7
Stretch/Rumble roll
WOOHOO I was sooo excited to hit my goal of 150 on rack pulls! Surprised on 50 for 1 arm rows! Yeah buddy And to top it off, Broncos killed the Raiders! Yup yup, life is sweet!
W4 D2 9/24/13
1600/109/49/147 c/c/f/p
AM- fasted cardio box 40m w/10m WU
V-ups 4x24
Seated oblique twist 1x50
Oblique roll crunch 4x10
Stacked crunches 2x30
Plank sec. holds 52,30,37
PM- Lower BB
WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30
Squats- bottom staggers
Working set- 40% 50lbsx6x15
Front squat
Bar@45x17,20
Walking lunges
10'sx25,20
Step ups w/kickback
10'sx20,20
Stretch/rumble roll