0620 hrs
Sled Drags
4 x 90 m x 50 lbs (YTI's, Face Pulls, High Rows, and square drag with squared shoulders)
4 x 90 m x 100 lbs (Backward drag, Forward Drag)
2 x 90 m x 50 lbs (same as first four drags)
GHR (at the end of every 2 x 90m )
2 x 11 x Bodyweight
4 x 9 x Bodyweight
Solid recovery session. Lots of sweating and steady hard breathing. Felt decent when i finished up. I could tell this was a good pace for today after Squats and Stair Climber the previous two days.
22 April
0605 hrs
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| An older vid on YouTube but still awesome. |
Warm Up:
Dicenzo Rows 3 x 21 x 60 lbs
Banded Shoulder series 2 x 13 x Mini EFS Band
Right Shoulder was a little stiff so I took my time warming it up. The upper back definitely responded well to the Dicenzo Rows.
Incline Bench
3 x 10 x bar
1 x 5 x 70
1 x 5 x 90
1 x 5 x 105
1 x 5 x 115
1 x 5 x 130
1 x 13 x 150
A few extra sets with the Bar to make sure things were moving smoothly. Upper back tightness was not an issue throughout the whole session. All reps were 3 count paused 2" above my chest and then exploded up like I was going to throw the bar.
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| Just might do this with my own shotgun. |
Db Bench (slight Incline) 2 x 19 x 15 lbs (slow tempo)
Fat Gripz Wide V-Bar Pull down 5 x 13 x 115 lbs
Light Tricep work. 1 min rest and keeping the shoulders squared.
Wide Bar Rear Delt Rows 4 x 21 x 80 lbs
Rear Delt Destroyer 1 x 65,65,30 x 60,25,10lbs
Rear delts were definitely Swole at the end of the rear delt destroyer set. I lightened the weight a little because i was trying to up it too fast instead of trying for more of a muscle pump with lighter weight.
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| Keep Moving Forward, Keep Getting Strong(er) |
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