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    my workout log

    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. trapchic

      trapchic Well-Known Member

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      3 sets
      5 oly bar cleans
      30 sec plank

      4 sets
      12 hip thrusts
      10 TRX push ups

      4 sets
      10 TRX inverted rows
      10lb kb step ups, 10 ea side
      35lb suitcase carry walk

      1500 strides elliptical
      --

      5 sets
      5 ea side 15lb lateral wall balls
      30 sec elbow plank
      no rest in bet sets

      4 sets
      12 25lb KB swings
      15 ball slams, 8lb
      no rest in bet sets

      3 sets
      10 TRX inverted rows
      15 hip thrusts
      30lb suitcase carry walk

      3 minute sprint


      --

      bent over row
      2x10 50lb warm up
      5x5 70lb, working set

      wide grip lat
      2x10 60lb
      2x10 70lb

      1,200 strides on the elliptical
       
    2. trapchic

      trapchic Well-Known Member

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      BENCH PRESS 3X5 85% 1RM

      ACCESSORIES:

      OVERHEADPRESS
      4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

      5 SETS OF 10
      INCLINED DB PRESS
      INCLINED DB FLYE
      CABLE CROSSOVER
      SIDE LATERAL RAISE
      TRICEPS PUSHDOWN

      --

      CIRCUIT DAY


      --

      BACK SQUATS AT 3X5 85%1RM


      ACCESSORIES:
      4 SETS OF 6 90% 1RM
      ROMANIAN DL

      5 SETS OF 10

      GOBLET SQUATS
      LEG PRESS
      LYING LEG CURL
      LEG EXTENSION
      CALF RAISES

      --

      OVERHEAD PRESS 3X5 90%1RM

      ACCESSORIES:
      4 SETS OF 6, 80%1RM
      NARROW GRIP BENCH PRESS
      INCLINE BENCH PRESS

      5 SETS OF 10

      BEHIND THE NECK OHP
      INCLINE DB FLY
      TRICEPS PUSHDOWN
      OVERHEAD TRICEPS EXTENSION
      FACE PULLS

      --

      DEADLIFT 3X5 90%1RM

      ACCESSORIES:

      FRONT SQUATS 4 SETS OF 6, 80% 1RM

      5 SETS OF 10
      BENT OVER ROW
      LAT PULLDOWN
      CABLE ROW
      ONE ARM DB BENT OVER ROW
      FACE PULLS

      --

      CARDIO
       
    3. trapchic

      trapchic Well-Known Member

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      I suppose so! Strength has been incredible as well. How are your workouts goin?
       

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