Rodja
Board Sponsor
9/9-Lower, Core/Cardio
Squats-205x10, 225x8*
Deads-365x1, 385x1, 405x1, 415x1
Box Jumps-4x5 (40")
Glute-Ham Raises-3xBWx8
Crunches/Leg Lifts and Hip Thrusts-2x50/2x15
DC Stretches
20 minutes shadow boxing
This was the first time that I have done squats in many months, but I had to cut them short due to some hip discomfort. Also, squats and deads in one session is way too much for my lower back and patella tendon. By the end, I had so much blood in my hamstrings that I could barley lift my flex my leg.
9/11-Chest/Back, Cardio
BB Rows-275x12, 295x8
Incline BP-185x3
Wide Pulldowns-3x180x8
Flat Flys-3x55x8
HS High Rows-115x10, 125x8
HS Flat Press-90x10, 100x6
Supinated Pulldowns-2x165x8
Decline Flys/Rear Flys-2x45x12/3x35x12
DC Stretches
25 minutes Boxing/MMA drills
This has been a long week and I have not slept very well, so I have had to really grit my teeth the past couple of sessions. My strength is still pretty high, but my lower back is having trouble recovering. It was very tight after my first working set of BB Rows and it affected my lifts the entire session. Incline BP was very difficult due to my kinetic chain being disrupted. I had an amazing pump from flys and pulldowns, so the WO was still very productive. I have been steadily increasing my cardio in an attempt to slash some of this F'ing fat that I have accumulated.
Squats-205x10, 225x8*
Deads-365x1, 385x1, 405x1, 415x1
Box Jumps-4x5 (40")
Glute-Ham Raises-3xBWx8
Crunches/Leg Lifts and Hip Thrusts-2x50/2x15
DC Stretches
20 minutes shadow boxing
This was the first time that I have done squats in many months, but I had to cut them short due to some hip discomfort. Also, squats and deads in one session is way too much for my lower back and patella tendon. By the end, I had so much blood in my hamstrings that I could barley lift my flex my leg.
9/11-Chest/Back, Cardio
BB Rows-275x12, 295x8
Incline BP-185x3
Wide Pulldowns-3x180x8
Flat Flys-3x55x8
HS High Rows-115x10, 125x8
HS Flat Press-90x10, 100x6
Supinated Pulldowns-2x165x8
Decline Flys/Rear Flys-2x45x12/3x35x12
DC Stretches
25 minutes Boxing/MMA drills
This has been a long week and I have not slept very well, so I have had to really grit my teeth the past couple of sessions. My strength is still pretty high, but my lower back is having trouble recovering. It was very tight after my first working set of BB Rows and it affected my lifts the entire session. Incline BP was very difficult due to my kinetic chain being disrupted. I had an amazing pump from flys and pulldowns, so the WO was still very productive. I have been steadily increasing my cardio in an attempt to slash some of this F'ing fat that I have accumulated.