Hanging on journal.

[thegym00]

Strength is good actually making progress. Weight loss no so well diet sucks have to buckle down

Monday. Deadsvv135x8185x6. 225,315,365,405x5. 460x4. All sumo. Not bad
Power cleans 135x5x5
Row plus shrugs. 205x5x5. 205x15x5
Pull down 5x200x5
Supra bar curls. 3x5 Ss Janda sit-ups 3x10
Hammer curls Ss rev curls. 3sets
Preacher curls Ss seated calf 3 sets

 

[thegym00]

Tuesday.
Am kbs and cardio rower,stepper,snatches. 10m each
Pm.
Bench. 135x10 185x8. 225,245,275,300x5. 325x8
Good probably had 2 more
Kb floor press 5x5 double up
Seated military. 110x5x5. Ss with hammer incline ss
5x8 side raises. 5x15
Blast strap rear delt 5x15 Ss nutcrackers. 40x10x5
Push downs 70x15x3. Ss with push-ups 3x10
Tricep rolls plus floor flyers plus floor pres. 3x10 each
Good day. Bench strength of late has been great and unexpected
Has been a very productive cycle.

 

[thegym00]

Thurs am
2k Row. 20 kb snatch
Pm
Sq. 135x8 185x6 225x5 315 x5 365x5. 405x5. 460x4
Safety bar. 4 sets light
Smith sq. 3sets light

 

[thegym00]

saturday 2k row
20minutes kettlebells
flat bench 135+strongbands 8x3

 

[thegym00]

Monday
Do work up to 500x 1. Went covential. Solid
Power cleans 135x5x5
Pull downs. 180x5x5. Ss bench sits. 5x10
Bent rows +shrugs. 225x5+15
Biceps 9 sets
Barbell rollouts. 5x10@135

 

[thegym00]

Tuesday
Bench work up to 390x1
Bench with strong bands. 175x5x5 Ss front plate raise 5x15@35
As
Tricep. 12sets

 

[thegym00]

Th

Sq work up to 520 x 1
10 sets auxiliary

Sat am. 40m kb.

 

[thegym00]

New program nex week light and fast

 

[thegym00]

Little crazy routne. Super high volume. But light. Hav used it before with mixed results.

Monday 2/18
Dead lift. 135x5x5. 5x4@225. 5x3@295 5x2@365 5x1@415. Alternative. Sumo
And covential. Group of 3. U go I go fashion
Bench. Reverse band. Medium blue bands. 315x3x10 2 Man U go I go
Incline. 135x10x5
Kb shrugs. Ss with machine abs 5 sets

Power clean and press. Fifteen minutes four man rotation. 155x sets of 3 probably 15 sets or so

 

[thegym00]

am session tuesday 2-19
5 minute snatch 15:15
ss kb face smash& russian twist 15minutes
2k row time 8:40

 

[thegym00]

Pm.

Lats 16 sets
Triceps 12 sets
Biceps 12 sets

 

[thegym00]

little relaxed on keeping journal past week pretty well did the norman

thursday 7am 30minutes kb's
630pm
12" box squat 135x5x5
225x4x5
315x3x5
365x2x5
405x1x5
you go i go style real fast and a ass kicker

bench 135x5 185x5 225x3 250x3 275x3 300x3 325x6
pause each rep
thats all