Monday January 22nd TTF LOWER WARM UP SQUATS (65lb bar) 5×2 Worked up to 515lbs RDL’s (DB’s)  4×4.  50/65/80/100/110lbs Single leg curls 3×5 plate #1 AbCore 3×12 w/70lbs Tuesday January 23rd TTF UPPER BODY DB MIL sit 3×12 40/50/60lbs Chest Flys 3×12 Plate 12 all sets Barbell Curls 4×8 last set 95lbs Wednesday January 24th Neck […]

Monday January 15th TTF LOWER WARM UP SQUATS (65lb bar) 5×4.  Worked up to 425lbs RDL’s (DB’s)  4×5.  35/50/65/80/100lbs Single leg curls 3×5 plate #1 AbCore 3×12 w/70lbs Tuesday January 16th Echo Bike 6min. 1:84 of a mile TTF UPPER BODY WARM UP Sitting KRAZY Bell OHP (40lbs DB) 30,25,20 Shrugs (trap bar) 4×6. 155,205,255,305,305lns  Scarecrows 5×6.  Worked […]

Monday January 8th TTF WARM UP CAMBERED Bar squats worked up to a 5lb PR.  Definitely could have done more but back was fried from last week.  100% was strained.  Got to 528lbs DB RDL’s. 3×5.  30/55/70lbs slow and controlled watching back  Sitting Leg Curls  4×4.   Tuesday January 9th Echo Bike 6min. 1:60 of a mile TTF UPPER BODY […]

Monday January 1st TTF LOWER WARM UP Cambered Bar Squats. 5×2.  Worked up to 4plates each side, 432lbs (72lb bar) Standing AB pulldowns.  4×6 worked to stack  Sitting leg Curls.  4×6.  Worked to 3/4 stack  Tuesday January 2nd (Back insanely tight) Echo Bike 6min. 1:60 of a mile Sitting KRAZY Bell OHP (Blue KB) 30,25,20 Scarecrows 5×8.  Worked up to […]

Monday December 25th Took off Christmas Day Tuesday December 26th TTF LOWER WARM UP Echo Bike 6min. 1:80 of a mile  CAMBERED BAR SQUATS Worked up to 390lbs x 4 (ultra narrow stance) Drop set 160lbs x 10reps Glute Ham raise 3×5 Assist reps Walking lunges 3×5. BW/BW/10lbs Wednesday December 27 Treadmill. 6min 3:6mph for […]

December 18th TTF LOWER WARM UP Just hit the bar and stretch as groin is black and blue. Hit some eccentric Bulgarians and called it December 19th TTF UPPER WARM UP Strap Push ups. 5xfail Standing PullDowns (Hinge Position) 5×8 Stretch December 20th Treadmill. 6min. 3:6mph for 5:20 then 4:6mph for 40sec Neck 1×15 95lbs […]

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 4×5.  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 […]

November 27th TTF LOWER WARM UP BOX squats (reg bar). 5×2.  Went up to 475×2 Ultra Wide deadlift (belt squat, neutral grip). Worked to 270lbs x4 AbPulldowns 5×5 stack plus band November 28th Echo bike 6min. Got to 1:70 Barbell Push ups. 5xfail. 78 total reps Upright rows 5×10 November 29th Treadmill 6min. 3:6mph for […]

November 20th TTF LOWER WARM UP BOX squats (reg bar). 5×4.  Went up to 425lbs x4 Ultra Wide deadlift (belt squat, neutral grip). Worked to 160lbs x4 AbPulldowns 5×5 stack plus band November 21st Echo bike 6min. Got to 1:70 Hammer Shoulder.  5×6.  Worked to 2-45’s and 25lb each side Hinge Pull-downs.  5×8.  Worked to 160lbs November 22nd Treadmill 6min. […]

November 13 TTF lower warm up SS yoke Bar Squats work up to single. Worked up to 515lbs Single leg squat (knee to ground) 3×5 BW PRONE LEG CURLS 3×5 got to second to last plate.  November 14 Hammer Shoulder.  5×8.  Worked to 2-45’s each side Hinge Pull-downs.  5×8.  Worked to 160lbs November 15th Treadmill 6min.  4.20 at 3:6mph. Then […]

November 6th TTF lower warm up SS yoke Bar Squats 5×2. Bar, 155, 225, 275, 320, 385, 425lbs x 2.  X 1.  concentric repetition w/50lbs less 385lbs Single leg squat (knee to ground) 3×5 BW PRONE LEG CURLS 3×5 got to second to last plate. November 7th Echo Bike 6min. 1:69 of mile  TTF UPPER WARM […]

Oct 30th TTF lower warm up SS yoke Bar Squats 5×4.  Bar, 155, 225, 275, 320, 385lbs.  (10 more pounds than last June doing X4).  X1 concentric repetition w/50lbs less 335lbs.  Hole #7 showing and spud inc straps at top). Single leg squat (knee to ground) 3×5 BW PRONE LEG CURLS 4×5 Oct 31st Echo Bike 6min. 1:69 […]

Cranky front delts and bicep tendon area?? Try these!!!

Bands make everything cooler. Period.

Try this for a secondary movement to build your pecs up for a massive bench.

Cut your warm up time in half with these!

Oct 23rd TTF LOWER WARM UP Belt squat. 5×1.  Worked up to 8 total plates  Back Attack.  5×1. Worked up to 6plates Ab Pull downs.  4×5.  Went to stack  Oct 24th Echo bike 6min. 1:64 of a mile  TTF UPPER WARM UP PRONE DB Mil (chest supported) 5×8. BW/5/8/8/10/12lbs FreeMotion butterflies  6/8/10/12/14 5×10 Seated low row (single arm cable) […]

Oct 16th TTF LOWER WARM UP Belt squat. 5×2.  Worked up to 7 total plates and a 5lb.   Back Attack.  5×2. Worked up to 5plates  Ab Pull downs.  4×5.  Went to stack  Oct 17 TTF UPPER WARM UP PRONE DB Mil (chest supported) 5×10 5/8/8/10/10lbs FreeMotion butterflies  4/6/8/10/12 5×10 Seated low row (single arm cable) 5×4.  60/90/120/150lbs Tricep Pressdowns 5×6. […]

Oct 9th TTF LOWER WARM UP BELT SQUAT.  5×4.  Worked up to 6 plates total Back Attack.  5×4. Worked up to 4-45’s Oct 10th TTF UPPER WARM UP PRONE DB Mil (chest supported) 5×12 5lbs (SS) FreeMotion butterflies  4/5/6/7/8 5×12 Seated low row (single arm cable) 5×5 worked up to 110lbs Tricep Pressdowns 5×8 worked to 140lbs October […]

Oct 9th. Had to take off sick meds were messing with me. Oct 10th Echo Bike. 6min. 1:64 of a mile KRAZY bell OHP.  Blue KB’s + 5lbs each side. 20/15/15/15 Pulldowns. (Prime Mid grip). 5×4.  Worked up to 190/230/280/300lbs Tricep Pressdowns.  3×8 October 11th. Treadmill.  6min.   Neck 90lbs 1×15 Oct 12th TTF LOWER WARM UP  Cambered Bar squats.  Worked […]