Author Archives: jlsandry

3/17/17

Lat pulldowns 5×5 Pendlay rows 4×8 Z carries 4 sets of 2 times down and back from front door to mezzanine per arm Abs 3 rounds 15 side bends each side 10 leg raises 90 second plank

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3/15/17

Deadlift 4×5 AHAP Pause front squats 4×8 Push press 4×8 Single arm plate shoulder press 4×12 each side Abs 3 rounds 10 leg raises 15 side bends each side 90 second plank

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3/14/17

Bench press 4×8 AHAP Dumbbell flys 4×8-12 each side Lat pulldowns 4×8-10 Cable rows 4×8-10 Superset 4×8-10 of each: Bicep curls Tricep extensions

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3/13/17

Thrusters or push press 4×8 AHAP Back squat 5×5 AHAP Walking lunges 4×16 Box step ups, use dumbbells if necessary 4×8-10 each leg ABS 3 rounds 15 side bends each side 15 leg raises 90 second plank

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3/7/17

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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2/10/17

RDLs 4×8 Pendlay or bent over rows 4×8 Bicep curls 4×8 Cable rows 4×8 Abs (if you didn’t do them yesterday) 3 rounds 10 leg raises 15 side bends each side 20 situps (not crunches, situps)

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2/8/17

Push press 4×8 Front squat 4×8 Shoulder press 4×8 Walking lunges 3×16 ABS- 3 rounds 10 leg raises 15 side bends each side 20 situps/crunches

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