Monday, May 22, 2017

Monday 5/22/17

Superset
Chest Press 15-12-9-6-6-6 (100,110,120,120,120,120)
Seated Row 15-12-9-6-6-6 (130,140,150,150,150,150)
(Rest :30)

Superset
Lat-Pulldown 3x10 (150)
Pec Deck 3x10 (70)
(Rest :30)

Superset
Face Pull 15-12-9 (50)
Plate Raise 15-12-9 (25)
(No rest)

Superset
Single-Arm Nautilus Curl 15-12-9-9-9 (70)
Triceps Extensions 15-12-9-9-9 (50)
(No rest)

Band Pull
100 (red band)

4-Way Neck Flex
20-15-10


Sunday, May 21, 2017

Saturday 5/20/17

Training at O.G. Gym in San Antonio, TX

Snatch
2x2 (187) 
1x1 (198) 
1x1 (209)
1x1 (220)
2x1 (231)
2x2 (198)

Clean & Jerk
3x1 (264) 

Back Squat
1x2 (315)
2x2 (365) 

Nautilus Pullover
12x (90)
10x (110)
12x (130)

Superset
Nautilus Incline Press 12-10-8 (130,150,170)
Nautilus Pulldown 12-10-8 (90,110,130)

Superset
Nautilus Chest Press 12-10-8 (130-150-170)
Nautilus Preacher Curl 10-10-10 (90,80,70)

Superset
Universal Shrug 12-10-8 (190)
Nautilus Lat Raise 12-10-8 (90)

Superset
Hammer Preacher Curl 12-10-8 (45)
Triceps Ext 12-10-8 (80)



Wednesday, May 17, 2017

Wednesday 5/17/17

Back Squat 
2x3 (365)
2x5 (315)
2x7 (275)


Tuesday, May 16, 2017

Tuesday 5/16/17

3 rounds for time: (14:50)
30 Calories on The Assault Bike
30 Russian Kettlebell Swings (62)
30 ABMAT Sit-ups


Monday, May 15, 2017

Monday 5/15/17

EZ Bar Pullover 
4x8 (115)
(rest 1:00) 

Lat Pulldown
4x8 (150)
(rest :45)


Seated Row 
4x8 (150)
(rest :30)

Face Pull
15-12-9 (40,50,60)
(rest :30)


Superset
10 Chest Press (100) 
10 Cable Curls (50)
(rest :30)

Bent Lateral Raise
3x12 (15)

Not timed:
25 Neck Harness (25)

20 Plate Raise (25)
20 Neck Harness 
15 Plate raise
15 Neck Harness
10 Plate Raise

 

Sunday, May 14, 2017

Sunday 5/14/17

Back Squat
1x2 (315)
3x2 (365)

Thruster
1x3 (185)
1x3 (205)
3x2 (225)

Good Morning
4x8 (135)

6 rounds:
10 Close Grip Chest Press (90, 100,110,110,120,20)
10 Single-Arm Nautilus Curl (70)
(rest :30 between rounds)

Band Pull
100 (red band)

Band Triceps Ext
100 (red band)

Lateral Raise
15-12-9 (15)

(rest :30 between sets)



Friday, May 12, 2017

Friday 5/12/17

5 rounds:
10 Pec Deck (80)
10 Close Grip Chest Press (100)
10 Neutral Grip Lat-Pulldown (150)
(rest :30 between rounds)

~rest 2:00~

5 rounds:
10 Pec Deck (60)
10 Close Grip Chest Press (80)
10 Neutral Grip Lat-Pulldown (130)
(rest :30 between rounds)

3 rounds:
Single-Arm Nautilus Curls (70)
(rest :30 between rounds)

4-Way Neck Flex:
3x20