Back work at Metroflex
Eliptical cardio 33minutes Seated plate loaded row 4 sets of 8 Pull ups 4 sets of 10 Shrugs 4 sets of 8 Abs 4 sets of 15
Bench night
Red shoulder save bench with black catapult 405x5 4 sets DB Floor press heaviest set of 8 Tricep pressdown 3 sets of 30 abs 4 sets of 12
Back work at Metroflex
30 min cardio on eliptical Seated plate loaded row heaviest set of 8 Bent over row 4 sets of 10 Shrugs on smith machine 4 sets of 12 Abs 4 sets of 12
Triceps at Metroflex
32minutes cardio(watching Ray Williams Powercast) on eliptical Cable pressdown pre exhaust 5 sets of 25 Incline skullz 4 sets of 8 Wide grip cable pressdown 4 sets of 12 Abs 4 sets of 12
Shoulders
DB 40's front, side, rear, OHP -3 sets Side delt raise machine 6 sets working up to heaviest 12 Plate loaded shoulder press machine heaviest set of 10 DB front/side raise superset 4 sets of 10 each Abs 4 sets of 12
Thursday Back at Metroflex
30 minutes cardio on eliptical Plate loaded reverse grip pull down 5 sets of 12 Seated plate loaded row 4 sets of 8 Chest supported row 4 sets of 12 abs 4 sets of 12
Tuesday Triceps at Metroflex Fargo
25min cardio on eliptical Pre exhaust cable pressdown Single arm cable pressdown 4 sets of 12 Hammer grip skullzs 4 sets of 10 Cable pressdown heavy 4 sets of 8 abs 4 sets of 12
Monday Shoulders
DB 40's 4 sets Seated OHP 5 sets of 15 Seated DB OHP 4 sets of 12 Cambered bar upright row 4 sets of 10 Rear delt db 4 sets of 12 abs
Metroflex Fargo: Triceps
22 minutes cardio Cable pressdown 4 sets of 30 Kennelly's(rolling skullz) heaviest set of 8 Hammer grip plate loaded dip machine heaviest set of 15 Abs 4 sets of 15
Shoulders
DB 40's *added overhead press for 10 reps -3 sets DB seat OHP heaviest set of 6 -ended with set of 3 Fat bar seat OHP heaviest set of 8 *ended with 7 Cambered bar upright row 4 sets of 12 DB rear delt 4 sets of 12 Abs 4 sets of 8
Sketchy Squats at Snap Fitness
Raw squats heaviest set of 4 without belt one more set of 4 with belt Leg pres heaviest set of 15 Leg ext 4 sets of 12 Abductor machine 4 sets of 12 abs 4 sets of 12
Awe Snap, Fitness Bench training
DB 30's 4 sets Bench heaviest set of 4 Machine Press stack for 12 Floor db press heaviest set of 12 Cable press down 4 sets of 12 Single arm pressdown 4 sets of 12 Abs 4 sets of 12
Metroflex Fargo: Triceps
21min cardio Cable pressdown 5 sets of 30 Skullz heaviest set of 8 Plate loaded dip machine heaviest set of 10 Rope pressdown Abs 4 sets of 15
Shoulders
Marshall is in meet prep for the UPA Spring Showdown in March of 2017. He's placing a heavy emphasis on the deadlift as you'll see in his training. He's going for a competition trifecta this year in raw, single-ply, and multi-ply.
Sunday Lower
I actually made a 16 week program instead of a 14 week, whoops! Guess training starts Wednesday
Biceps at Metroflex
Cardio 20 minutes Machine preacher curl 4 sets of 20 Standing cambered bar curl 4 sets of 12 Standing DB curl 4 sets of 10 Abs 4 sets of 21
Wednesday back attack
Lat pulldown 6 sets of 12 Elitefts chest supported row 4 sets of 10 DB row 4 sets of 10 Band assisted pull ups 4 sets of 10 Abs 4 sets of 10
Triceps at Metroflex
15min of cardio Plate loaded dip machine 5 sets of 20 Skullz 4 sets of 12 Cable pressdown 4 sets of 15 Single arm cable pressdown 4 sets of 20 Abs 4 sets of 20
Monday Shoulders at EHOP
DB 30's -side/rear/front 10 reps each -4 sets Standing overhead press 5 sets of 12 Stand overhead db press 4 sets of 12 Side delt raise 4 sets of 15 Abs 4 sets of 15
Relentless Detroit: Pre heating the squat
I haven't done any lower lifting in about a week and I wanted to pre heat the body for the onslaught to come on Sunday. I am taking my opener straight weight which is 1000lbs and then I am taking my second and third attempts revband which are 1060 and 1130. I am swinging for […]
Relentless Detroit: Worlds most moderately sour drink video
Well this was a bust but thank you everyone who donated to help us meet this challenge.
Relentless Detroit: Back pump
Lat pull through 5 sets of 20 Bent row 4 sets of 15 seated row 4 sets of 20 Plate loaded row 4 sets of 15 Shrugs 4 sets of 20 Abs 3 sets of 12
Relentless Detroit: Squats 1150revband
Casey Williams has been helping me navigate through the last 3 weeks of training while trying to work around some elbow tendinitis. This was one of two squat nights left. Now all that is left is my opener in two weeks. I was having a lot of trouble with our revband set up. Its the […]
Shoulder and elbow stuff
I've been fighting some tendonitis since jumping back into multiply weights Elbow mobility -3 drills Shoulder Mobility -3 drills Elbow floss
Attacking a single specific goal: great video resourse for chasing a 100...
I found this to be a very valuable video for training for one specific lift, in this case the deadlift.
Relentless Detroit Fundraising games and challenges
Fundraising link: https://purecharity.com/ehop-relentless-detroit-2016
Relentless Detroit: Lower training
Zercher squat with belt squat band tension 455x2 Bandbell E-Maxx squats 4 sets of 10 Humper 4 sets of 10 Reverse Hyper 4 sets of 12 Abs weighted 4 sets of 8
Relentless Detroit: Bench
Bench in catapult with noodle 610x1 Attempted to shirt bench lockout training but my recent flare of elbow tendinitis squashed that 750x1 4 bd I finished with abs because I wanted to leave my elbow alone
Relentless Detroit: Back attack
Lat pull through warm up 4 sets of 20 DB row 185'sx8 Pull ups 4 sets of 8 Seated hammer grip row 4 sets of 12 Seated wide grip high row 4 sets of 10 Bar shrug 4 sets of 20
Relentless Detroit: 750lb Deathlift
Deathlifts 750x1 Block pull with belt squat tension 4 sets of 5 GHR low back ext 4 sets of 12 Reverse hyper 4 sets of 12 abs 4 sets of 8
Relentless Detroit: Chest blood flow
Machine press warm up Plate loaded press 100 reps Plate loaded incline press 100 reps Pec dec 100reps Tricep press down 100 reps Different variation 100 reps
Relentless Detroit: Shoulders
DB 30's Seated overhead press 275x5 Db seated overhead press 120's x10 db side raise 4 sets of 15 Tricep pressdown 4 sets of 12 abs 4 sets of 12
Relentless Detroit: More squats up to 900lbs
Squats 900x1 -metal jack canvas -3m patriot wraps Humper 4 sets of 12 as fast as possible GHR 4 sets of 12 Reverse hyper 4 sets of 12 Abs 4 sets of 8