AM Workout

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

Upright Rows (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 12

PM Workout

Strongman

Yoke/Carry Medley: 350 lb Yoke for 10 ft, turn around, 350 lb Yoke back for 10 ft; 120 lb circus dumbbell for 20 ft

5 sets of that, 3 min rests in between sets

notes: on Set 5, ended up pinching my gut skin in between the carry object and my belt – that hurt, lol!

Atlas Stones

150 lb stone to a 56″ platform; 170 lb to a 52″; 210 lb to a 52″

3 sets of that, 60 sec rest in between

notes: I actually tried to do 4 stones, the 4th was the 240 lb stone to a 48″ platform. But I failed the 240 the first time, ended up dropping the 210 lb stone on my toe the 2nd time so I stopped early, and then I actually failed the 210 lb stone on the 3rd set. So I was dying.

Decline DB Fly (30 sec rests)

12s x 12
12s x 12
12s x 12

Widegrip T Bar Rows (60 sec rests)

45 x 5
145 x 4
145 x 6
145 x 7

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