I TRIIIIED to do 2 a day! But work was being a fk’in ****. So my AM workout got interrupted a lot.

AM Workout

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch

Widegrip Pulldowns (30 sec rests)

95 x 15
95 x 15

AAAAND, I got called away to work. 10 minutes later, I was back in the gym.

Prone Leg Curls (30 sec rests)

90 x 12
90 x 12
90 x 12

AAAANND, I was called away to work again. That kept me busy for the rest of the day. Bastards!

PM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; seated Piriformis stretch; Terminal Knee Extensions (TKE)

Highbar CAT Squats (2 min rests, SBDs, Romaleos)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: weight feels like it moves a little faster each week

How do I link clips from IG? or from FB? uploading it to Youtube is boring and slow

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10p x 20
12p x 20

I was going to do GHR… but my low back was still a bit stiff from my mishap on Saturday so I said F it. In the butt.

Prone Leg Curls (30-60 sec rests)

60 x 12
70 x 12
80 x 12
90 x 8

notes: different machine than the AM one. This one, the 90 was harder.

Assisted Neutral Grip Pullups (45 sec rests)

8, 8, 6

Weighted Carries: Frame for 20m (65 feet) (60 sec rests)

100 x 20m
190 x 20m
280 x 20m
280 x 20m
280 x 20m
280 x 20m
350 x 20m
190 x 20m

notes: I had been carrying 200 for a while, so I was doing 280 and that felt good so I went for 350, then did a backoff set. Good stuff! Counts as cardio.

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