March 14th
Safety bar squats. 3x8. 75lbs. Still Tough aka Didn’t have To stop after every rep this week.
Step-Ups. 3x5 each Leg. BW
DB RDL. 3x8. 25lbs all sets
FRONT PLANK. 2sets @25sec
Echo Bike. 6min. 1.50mile. Was exhausted from the lift and travel this weekend.
March 15th
Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Breathing was tough
BB bench press. 3x6. 65lbs
DB low row. 3x6. 25lb
BB curls 3x6. 25lb bar
Neck Machie/Band Pull aparts 4x16. (SS) black band
Abs, (physio ball crunch) (SS) PUSH-UPS. 18 reps on ball. Push-ups 1/1/2
Heavy Bag 5 jabs. Just working on light jabs still.
March 16
Jacob’s ladder. 6min total. 3:19 w/out stop. Then rest w/stop between about 30sec. Then Quads still on fire 🔥 🔥
AbCore. 3x25reps. 5lbs
Hammer strength calf machine 3x20 (15lbs)
Drank some cold brew this morning. really helps.
March 17th
Echo Bike. 6min. 1.71 mile. Will lift after my class.
DEADLIFT. 3x6. 60lbs
Belt March. 3x50reps. 25lb plate tough out of breathe.
Hypertension (BW). 3x6 BW 1hole showing
LifeFitness Crunch. 3x11/11/11 BW
Still got cramps in the abdomen from the machine
March 18
Treadmill 6min. 5min at 3.5mph and last min 4.1mph. Felt ok
Standing DB Mil 3x6. 15lbs
Sitting Low row Machine 3x6. 40lbs EASY still tight on chest from surgery.
Band press downs (SS) FacePulls 3x6 . Rope 15 all set
Russian twist 3x25reps BW
Plate Curls 3x6 15lb
DB shrugs. 1x25. 20lbs
March 19
Took weekend off. Watched the ncaa’s with the family
As far as the groups we deloaded this week. not your typical deload. We do alot of reps and conditioning. We just dont get under a bar or do anything heavy. Added some extra conditioning and mobility work.