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  • #91
    Push A

    Hammer wide press 3rp,4ppsx10,3,2+20second sh pulses

    Pec Dec wm seat on 5,7px20

    Db later raise 45x8,5,3+partials

    Flex push down 90x9,5,4+20second sh

    Comment


    • #92
      Fuck that was brutal and that was a good one.
      I didn’t feel like going and I definitely didn’t think I had it in me to really push.



      Legs A

      Hammer leg curl 90x8,4,2+30seconds sh

      Adductors 9px9,3,1

      Hoist calf press 13x16,8,7

      Hack squat 4ppsx3,3ppsx10+1

      Hack wm 2ppsx20
      almost fell down on the floor getting out of the hack. My legs and my lungs didn’t wanna cooperate.
      laid there like I was having a stroke for a good 5 minutes

      Comment


      • #93
        Pull b

        Star trac iso cable pulldown 28x11,5.5,3+20second sh

        Bent db row 90x6,80x7

        Stretchers wm 60x13

        Shrugs 65x9

        Cybex preacher curl seat on 1,7x8,2,3

        White Reverse cable curl hole on 17,70x13,9

        Comment


        • #94
          Push b

          Incline db press 105x9,3,1

          Pec Dec wm 7px22

          Body masters lat raise seat on 1,100x12,6,5+hold pulses

          Hammer seater dip seat at top,2ppsx15,9,5+15sec sh

          Abs

          Calves

          Comment


          • #95
            Legs b

            Adductors plate loaded 3px20,8,7

            Seated Calves 140x9,4,3

            Belt squat 2ppsx4,1p+25x10

            Hack squat wm 2pps x 21

            Rdl machine 6s 10x6,20x4

            Comment


            • #96
              Pull c

              Basix lp 140x13,6,5+25sec sh

              Nautilus Single arm cable rows 9px9,5,4+20second sh pulses

              Stretchers 60x18

              Db curls 40x8,4,4

              Gripper 50x6,

              Abs

              Standing Calves 160x13,7,35seconds at top,15 sec stretch

              Comment


              • #97
                I don’t know what it is about days I’m exhausted and drag myself into the gym but that’s when I’ll have some of best training days

                Legs c

                Ghr 200x8,3,1+12sec sh

                Hammer seated calf 90x19,9,7

                Single leg Hip press seat on 11, 4ppsx12,10

                3pps wmx19

                Comment


                • #98
                  Exhausted from work today and changed out tbar rows for an awesome machine
                  lower back was bothering me so I left out the lower back movement as well
                  went too heavy on weighted pull-ups

                  Pull A

                  Pull-ups 40lbx4,1,1+20second sh

                  Unilateral cable row 165x8,135x13+sh

                  Stretchers widow maker 60x19

                  Free motion cable curl 3rp,90x12,4,3+30second sh

                  Db hammer curl 37.5x6,30x8+20second sh

                  Abs

                  Comment


                  • #99
                    Push A

                    Hammer wide press 3rp,4ppsx12,2,2+20second hold pulses

                    Pec Dec wm seat on 5,7px25

                    Db later raise 32.5x8,3,3+26partials

                    Flex push down 90x12,4,5+15sh

                    Comment

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