Monthly Archives: January 2017

1/31/17

Find a 3 rep max in the lat pulldown Then 3×5 @90% Find a 1 rep max push press Dumbbell lat rows 3×8-10 each side Shoulder press 3×8-10 each side

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1/30/17

Find a 1 rep max back squat Then 3×5 @80% Find a 1 rep max bench press Then 3×5 @80% Walking lunges 3×16 Abs 3 rounds 10 leg raises 15 side bends each side 20 abmat situps

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1/27/17

Back squat 3×15 Walking lunges 3×16 Dumbbell Bench 3×15 Lat pulldowns 3×15 Plank 3×90 seconds

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1/25/17

Stretch/roll out everything, spend a good 15 minutes on this Push press, these should be light and your focus should be on rhythm/consistency 4×15 Deadlift, these should be light and your focus should be on rhythm/consistency 3×20 Bicep curls 3×8-10 … Continue reading

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1/24/17

Warmup/stretch out your legs walking lunges roll out tight spots Stretch upper body; use a roller for your upper back and shoulders stretch your chest, triceps, and shoulders stretch your lower back Paused lat pulldowns 4×5-8, medium weights, focus on … Continue reading

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1/23/17

Recovery week Stretch/warm up like usual 1.5 Pause front squats (Pause at the bottom, come halfway up, go back down and pause at the bottom again, then come up- these will be very light but they will feel very difficult) … Continue reading

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1/18/17

Repeat last Wednesday.

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