Pulled my groin pretty good a week and a half ago. Finally starting to feel better, sleep is almost normal.
Crunches, rev crunches, hip add/abd, dips, cable rows, single leg ham curls 45 lb, laq's, donkey kicks, bicep curls
Bench 5x5 @ 145lbs
5 pull ups in between each set
Squats 4x5 @ 145 lbs
BW row in between (lots)
Prone IYT's 10 lb 3x10 each
Lateral deltoid raises 10lb 3x10
Rear delt raises 10lb 3x10
First time lifting in a while.
Bench got up to a max of 225 and felt pretty heavy.
Squatted 4x5 @ 135 and 1x5 @ 185
BW row 5x10
Chin ups 5x5
Rack pulls 135 3x5
Last night rock climbing ~45 minutes
Today my forearms are fried
Climbed mostly 5.7's and 5.8's, climbed about 60% of a 5.9
Today:
postural stretches for upper back
KB shrugs
Farmer walks
Prone T's
SL Calf raises
Grip exercises
217 lbs
What I would consider a 4 pack currently, but I'm definitely leaning up and have been more diligent with diet.
100 KB squats w/ dip belt 44lb
50 Bent over rows 60 lbs
50 strict presses 60lbs
Farmers carry 35lbs B ~5'
Rev flys band x50
Shadow boxing 5'
Quick little update:
Tore my labrum in my hip a while back, trying to avoid surgery. Just been focused on healing up, relaxing and being lazy.
Shadow boxed today and skipped some rope. Had no issues with anything. Pleasant surprise.
226lbs
This is correct according to current research. Premature contractions that don't allow full volume fill. If you're interested look into Joel Jamieson, tactical barbell, that's all I remember at the moment.
Last night:
1 mile run for warm up @ 6.0 mph in 10 mins
Sprints for ~5-8 minutes
Curls, tricep presses, rows, shrugs, military press, calf raises @ 30#
Today:
Shadow boxing
dead bugs 25# kb
Rows
KB swings
KB cleans
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