December 4th
TTF LOWER warm up
Box squats. Woke up to single. 155,205,245,295,335,385,425,475,515, 535lbs post surgery PR
Cable deadlifts (neutral grip). Worked up to 6 total plates x 6reps
Heavy Ab Pulldowns 4x5. Worked to stack for last 2 sets
December 5th
TTF UPPER WARM UP
PUSH ups. Bar x 26, lower bar x 15, chaos push ups 16, chaos push-ups 15reps
Kabuki upright rows. 4x10reps pink KB last 2 sets
December 6th
Treadmill 6min. 3:6mph for 5:20 then 4:6mph for 40sec
Neck 1x15 w/95lbs
Dec 7th
TTF LOWER WARM UP
DeadLift (conventional) work up to 535lbs
Leg Press worked up to x4 w/670lbs
Dec 8th
TTF UPPER WARM UP
BB INCLINE. 5x4. Worked up to 300x4
Tired drained
DB low Rows. 5x4. 65/80/95/110/130lbs
December 9th
Treadmill 6min. 3:6mph for 5:20 4:6mph
Neck 1x15 20lbs
Great week for myself. Going heavier every week.
For our groups we hit 8’s. Here is what we did on our upper body day 2 for our groups.
TTF upper warm up
Bench Press 5x8
Db low row 5x8
Db mil press 5x8
Shoulder circuit 5x8
Ab Roller (SS) Band pull aprts 5x8
conditioning
stretch
