9/2
MOnday 30 mins stepmill Incline press 8x8, 275lbx1x4 sets(remember there is no infra and no supra in the left shoulder and the right is totally rebuilt so actually doing these at all is a miracle) Drop set 4x15 Dumbell flyes mixed with wide bb press. 10 reps flye, 8 reps press Hammer curls 8x8 Evening […]
How to Not Kill Yourself In the Gym
Murph is the founder and owner of Total Performance Sports. He is a multiple award-winning trainer and serves on the Advisory Board for Men’s Fitness magazine and Muscle and Fitness magazine. Murph has over twenty years in the industry and trains numerous championship-winning amateur and professional athletes.
Get a little (or a Lot) of help from my friends
It's like getting to train WITH a team member at any point in time.
Off-season: All the Swoles (Back, Arms, Legs, Shoulders...)
Need I go on? Training from last Tuesday til now. Little bit of everything, and you can see how we've been splitting things up a bit too. Congrats, good luck and happy birthday to some of my peeps!
Client - Week 19 Deload
Day 1 Squat - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps Day 2 Bench - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps Day 3 Deadlift - 2x2 @ 75% 2-3 accessory @ discretion 20 total reps
Client - Week 20
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8-9, 3x3 10% drop Military Press 1x5 RPE 9, 3x5 10% drop Following Accessory 30 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 83-87%, 12 total reps (2-3 range) RDL 1x5 RPE 9; 12% drop 3x5 Following […]
Client - Week 21
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop Military Press 2x5 RPE 8-9; 3x5 8% drop Following Accessory 30-35 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 80-84%%, 18 total reps (3 range) RDL 1x5 RPE 8-9; 12% drop […]
Client - Week 22
Day 1 Pause Bench w/ 80lbs chain (3sec count); 2x3 RPE 8, 3x3 10% drop Military Press 5x5 RPE 8 Following Accessory 35-40 total reps BS Pull-aparts KB Tricep Rollout Band Leg Curls Day 2 Squat w/ Knee Sleeve (only) 78-81%, 21 total reps (3-4 range) RDL 1x5 RPE 8-9; 12% drop 4x4 Following […]
Legs
A new kid in town is taken under the wing of a young weightlifting prodigy and his team. Together, they get themselves into many adventures involving rival teams, lifeguards, and a vicious set of walking lunges.
