Triceps at Metroflex
Rope pressdown 5 sets of 12 Wide grip rolling skulls heaviest set of 8 Plate loaded dip machine 4 sets of 11 abs 4 sets of 21 Cardio 15min on eliptical
Shoulder night
DB 30's 3 sets Seated OHP 4 sets of 8 DB seated OHP 4 sets of 8 DB side raise 4 sets of 12 DB front raise 4 sets of 12 abs 4 sets of 12
Back night at Metroflex
Cardio -30min on eliptical Plate loaded reverse grip pull down 4 sets of 15 Pull ups 4 sets 10 Seated row 4 sets of 12 abs 4 sets of 12
Deathlifts: Hook grip PR 685lbs
Deathlifts Heavy singles straps down up to 775 *hook grip PR 685 Zercher band holds 4 sets of 30sec holds 4th set hold for max time Humper 4 sets of 8 4th set hold for max time Reverse hyper 4 sets of 12 abs 4 sets of 8
Week 1 Day 4 - Off Season Training - Quads, Hammies....
"A dream doesn't become reality through magic; it takes sweat, determination and hard work." - Colin Powell
High Bar'n and Arch Bench'n
That moment when you are ready to unleash all you know to other's in an atmosphere that is thriving to grow.
Week 9 / Day 1 - Squat Training for XPC Finals
Week 8 / Day 1 - Squat Training - Briefs and Suit bottoms w/ video clip
Team Nebobarbell - Shelby Woten- SPF Record Breakers - Gatlinburg, Tenn ...
"When at a young age you learn to face your fears, that makes the difference between people being champions and people not being champions." - Evander Holyfield
Primary Legs
With my lower backing feeling a little better this was a more productive leg workout. Perhaps too productive as the next day I went snow skiing with the family and suffered a bit, lol.
Reunited and It Feels So Good/Entirely Too Many Reps of Pressing
Finishing up 2016 with a bangarang Strongman Saturday
