DEC. 31 – DE BP
Rotator Cuff Work Mini band pressdowns – 1×100 BP – 285x3x5 5 Board Press 405×5 455x2x2 PR (30lbs PR) Seated DB Shoulder Press – 60x3x10…
DEC. 30 – Extra Workout
Donkey Calf Raise – 400x3x20 Leg Ext. 100x1x10 130x1x10 150x1x10 Hip Adduction – 70x5x10 Hip Abduction – 110x5x10 Bent Rear Delt Raise Machine – 40x3x10…
DEC. 29 – DE SQ/DL
Flexibility & Mobility Work DE SQ w/buffalo bar – 372x5x2 GHR w/green bands – 3×10 Rev. Hypers – 270x3x15 DB Obliques – 100x3x10
DEC. 27 – ME BP
BP (7 lifts above 90%) 33×5 123×5 173×3 213×3 263×3 303×3 353×2
DEC. 24 – DE BP
Rotator Cuff Work RE BP – 275x3x5 DB Incline BP – 80x3x10 CSR – 4 plates x3x10 JM Press 95x1x10 135x2x10 Pulldown Abs – 90x3x10
DEC. 23 – Extra Workout
Hip Abduction 90x1x15 110x1x15 130x1x10 150x1x10 170x1x10 Donkey Calf Raise – 400x3x20 Seated Calf Raise – 250x3x20 Super Set V-Bar Pulldowns – 120x2x10 Pulldowns –…
Training Notes
I have mentioned this several times in my training log this training cycle, but it is worth mentioning again in depth. Training the three competition…
DEC. 22 – Cardio
Elliptical Trainer – 30 min.
DEC. 22 – DE SQ/DL
Flexibility & Mobility Work DE SQ w/buffalo bar – 342x5x2 Rev. Hypers – 540x3x10 Vertical Leg Raise – 3×12 This is my second week of…
DEC. 20 – ME BP
Floor Press 45×5 95×5 135×3 185×3 225×3 275×3 315×3 365×1 385×1 395×0 395×0 345×1 DB Rows – 140x3x8 Super Set Tate Press – 25x3x10 Incline…
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