Dec 26th
TTF LOWER WARM UP
CAMBERED BAR BOX SQUATS. 5x3. Bar, 160, 230, 280, 320, 370lbs.
Concentric 1rep with 370lbs (weight was actually around 380lb last sets)
B split squat BW, 30, 55lbs 3x5
Dec 27th
TTF UPPER
BARBELL DECLINE
5x3 BAR, 135, 205, 255, 305, 355lbs
Chest supported rows (sit). Total LBs. 90/180/270/320lbs 4x3
DB lat raise (SS) Tricep pressdowns
5x10
Last set 20lbs and 140lbs
Abs.
Dec 28th
Treadmill 6min. 3.5MPH for 5min then 4.5 for 1min.
Neck 85lbs 1x12
Nautilus curl machine. 20/15/10/5/5. Finished with stack
Dec 29th
Echo Bike. 1:79 of a mile. 6min
Mobility work 5min
Speed Dead’s (conventional) 10x1. 5sets with 95lbs then 5sets with 145lbs on bar. Against red bands.
Inverse Leg curl. 3x5. Better this week took a lot of hydration
Dec 30th
TTF UPPER BODY WARM UP
PUSH UPS 1X 41reps
DB Shrugs 5x4. 75/100/120/140/
BB mil press. Work up to single. 45,95,135, 175, 205,225lbs
DB pull overs 3x6. 70/95/120
Trying my best to be patient. Not so happy where i am but def better than 1yr ago. Taking longer than expected IMO.
For my clients we hit a fitness week. Here is an example.
TTF LOWER WARM UP
Hex bar deadlifts. Rolling clock 10min.
Groups of 2. 20reps w/calisthenics between.
Groups of 2. Posterior Chain machine 20reps calisthenics between.
Ab work 5min.
Conditioning 5min