April 3rd
TTF LOWER WARM UP
CAMBERED BAR SQUATS. 5x3. Bar x 5. 155 x 4, 225x 3, 275 x 3, 325, 375, 410lbs x 3
Abs pulldowns. 5x8. 12/16/20
Single Leg Curl 3x5. I worked up to 4plates
April 4th
Echo Bike
1:62 of a mile in 6min
DB bench press. Work up to single. 50/70/90/110/130/150x7
Lat Pulldowns. 5x5. 160,180,200,220,240
Trap bar (yellow) shrugs. 5x5
Band pull aparts (one set fail) ran out of time
April 5
Treadmill 6min. 3:6mph for 5min then 4:6mph for 1min
Neck 95lbs 1x15
White Curl Machine. 5x10. Worked up to 6PLATES.
Plank 2:15
April 6th
Mobility and warm up 6-7min
Rack Pulls (conventional and off 2 small mats). 5x5. 135,225,315,405,475lbs
GluteHam raise. 3x5
Crunch Machine. 4x15 20lbs
April 7th
TTF UPPER WARM UP
BAMBOO BAR CRAZY BELL. 35lb each side. 20/20/20/20/20
DB low row. 5x4. 50/70/90/110/120lb
April 8th
Treadmill 6min. 3:6mph for 5min. 4:6mph for 1min
Neck 95lbs 1x15
abs and biceps light
