2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
All exercises at a tempo of 4-1-1-1
8 Tempo Pec Deck (90-100-100)
8 Tempo Supinated Pulldown (120-140-140)
8 Tempo Flex Cable Row (140-160-160)
8 Tempo Front Raise (thumbs up) (55-55-55)
8 Tempo Nautilus Multi-Triceps (100-120-120)
(rest 1:00 between rounds)
Barbell Curl
8(45-65-85-105-125)
5 rounds:
8 Tempo Hammer Strength Preacher Curl (60-60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330-330)
(no rest between rounds)
Thursday, October 31, 2019
Tuesday, October 29, 2019
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull
Hammer Strength Wide Chest
8(90-140-180)
Bench Press
5(135-185-225) 1(225-275) 5(300)
Sling Shot Bench Press
5(275) 1(315) 2(345-355)
Standing Press
5(95-135) 1(155) 5(185)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)
Nautilus Multi-Triceps
8(100-110-120-130)
Hammer Strength DY Row
5(180-410-410-320)
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull
Hammer Strength Wide Chest
8(90-140-180)
Bench Press
5(135-185-225) 1(225-275) 5(300)
Sling Shot Bench Press
5(275) 1(315) 2(345-355)
Standing Press
5(95-135) 1(155) 5(185)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)
Nautilus Multi-Triceps
8(100-110-120-130)
Hammer Strength DY Row
5(180-410-410-320)
Sunday, October 27, 2019
Saturday, October 26, 2019
2 rounds:
10 Prone Incline Front Raise (5)
10 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
10 Plate Circles (10) (both directions)
Bench Press
8(135) 5(185-225)
Close Grip Bench Press
3(275-275-275)
EZ Bar Front Raise
8(65-65-65)
Bent Dumbbell Row
8(80) 12(100) 8(90)
Nautilus Plate Load Pullover
5(250-250)
Flex Leverage Plate Load Row
5(230-230)
Nautilus Multi-Biceps
12(100-100-100)
Tube Overhead Circles
2x8 (both direction)
10 Prone Incline Front Raise (5)
10 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
10 Plate Circles (10) (both directions)
Bench Press
8(135) 5(185-225)
Close Grip Bench Press
3(275-275-275)
EZ Bar Front Raise
8(65-65-65)
Bent Dumbbell Row
8(80) 12(100) 8(90)
Nautilus Plate Load Pullover
5(250-250)
Flex Leverage Plate Load Row
5(230-230)
Nautilus Multi-Biceps
12(100-100-100)
Tube Overhead Circles
2x8 (both direction)
Thursday, October 24, 2019
2 rounds:
10 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
All exercises on a Tempo of 4-1-1-1
8 Tempo Pec Deck (80-90-90)
8 Tempo Nautilus Supinated Pulldown (110-130-130)
8 Tempo Flex Cable Row (130-150-150)
8 Tempo Front Raise Thumbs Up (45-45-45)
8 Tempo Nautilus Multi-Triceps (80-100-110)
(rest 1:00 between rounds)
Barbell Curl
8(75-95-115)
9-12-15
Hammer Strength Preacher Curl (70-60-50)
Flex Seated Dip (330-315-300)
(rest 1:00 between rounds)
Tempo Nautilus AB (:04 ecc)
15(140)
10 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)
3 rounds:
All exercises on a Tempo of 4-1-1-1
8 Tempo Pec Deck (80-90-90)
8 Tempo Nautilus Supinated Pulldown (110-130-130)
8 Tempo Flex Cable Row (130-150-150)
8 Tempo Front Raise Thumbs Up (45-45-45)
8 Tempo Nautilus Multi-Triceps (80-100-110)
(rest 1:00 between rounds)
Barbell Curl
8(75-95-115)
9-12-15
Hammer Strength Preacher Curl (70-60-50)
Flex Seated Dip (330-315-300)
(rest 1:00 between rounds)
Tempo Nautilus AB (:04 ecc)
15(140)
Tuesday, October 22, 2019
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
10 Band Face Pull
Hammer Strength Wide Chest
8(90-140-180)
Bench Press
5(135-185-225) 1(275) 5(285)
Sling Shot Bench Press
5(275) 1(315) 2(335-335)
Shoulder Press
5(95-135-175)
Weighted Dip on Nautilus Multi-Exercise Machine
5(100-100-100)
Single-Arm Hammer Strength DY Row
5(180-360-360-270)
Sunday, October 20, 2019
Friday 10/18/19
Gold's Gym, Venice, CA
Flex Leverage Incline Press
10(70-90-90)
Hammer Strength Incline Press
10(90-140-180)
Star Trac Plate Loaded Chest Press
10(90-140-180)
Hammer Strength Seated Dip
10(140-160-160)
Nautilus Nitro Pec Fly
10(125-125-125)
Single-Arm Hammer Strength Row
10(180-270-360)
Hammer Strength Wide Pulldown
10(90-140-180)
Standing Shrug
10(180-270-360-270-180)
Precore Overhead Triceps Ext
10(50-60-70)
Flex Fitness Bisolator
15(100) 12(110) 10(120)
__________________________________________________
Sunday 10/20/19
Back Squat
3(60kg-80kg-100kg-120kg-140kg-120kg-100kg-80kg-60kg)
Tempo Nautilus AB (:04 ecc)
20(130)
Tempo 45 Degree Back Ext (:04)
20(bwt)
Gold's Gym, Venice, CA
Flex Leverage Incline Press
10(70-90-90)
Hammer Strength Incline Press
10(90-140-180)
Star Trac Plate Loaded Chest Press
10(90-140-180)
Hammer Strength Seated Dip
10(140-160-160)
Nautilus Nitro Pec Fly
10(125-125-125)
Single-Arm Hammer Strength Row
10(180-270-360)
Hammer Strength Wide Pulldown
10(90-140-180)
Standing Shrug
10(180-270-360-270-180)
Precore Overhead Triceps Ext
10(50-60-70)
Flex Fitness Bisolator
15(100) 12(110) 10(120)
__________________________________________________
Sunday 10/20/19
Back Squat
3(60kg-80kg-100kg-120kg-140kg-120kg-100kg-80kg-60kg)
Tempo Nautilus AB (:04 ecc)
20(130)
Tempo 45 Degree Back Ext (:04)
20(bwt)
Tuesday, October 15, 2019
Bench Press
8(135-185) 5(185-225) 3(225-245-265) 2(265-285) 1(285-305)
Sling Shot Bench Press
2(275-295-315-315-315)
12-10-8
Tempo 70 Degree Shoulder (:04 ecc) (80-90-100)
Tempo Hammer Strength Shoulder Press (:04 ecc) (90-110-130)
(rest :30 between rounds)
12-10-8
Tempo Pec Deck (:04 ecc) (80-90-90)
Tempo Hammer Strength Wide Chest (:04 ecc) (140-160-1800
(rest :30 between rounds)
12-10-8
Tempo Nautilus Multi-Triceps (:04 ecc) (80-90-100)
Tempo Flex Fitness Seated Dip (:04 ecc) (270-270-270)
(rest :30 between rounds)
12-10-8
Tempo Hammer Strength Preacher Curl (:04 ecc) (50-50-50)
(rest 1:00 between sets)
8(135-185) 5(185-225) 3(225-245-265) 2(265-285) 1(285-305)
Sling Shot Bench Press
2(275-295-315-315-315)
12-10-8
Tempo 70 Degree Shoulder (:04 ecc) (80-90-100)
Tempo Hammer Strength Shoulder Press (:04 ecc) (90-110-130)
(rest :30 between rounds)
12-10-8
Tempo Pec Deck (:04 ecc) (80-90-90)
Tempo Hammer Strength Wide Chest (:04 ecc) (140-160-1800
(rest :30 between rounds)
12-10-8
Tempo Nautilus Multi-Triceps (:04 ecc) (80-90-100)
Tempo Flex Fitness Seated Dip (:04 ecc) (270-270-270)
(rest :30 between rounds)
12-10-8
Tempo Hammer Strength Preacher Curl (:04 ecc) (50-50-50)
(rest 1:00 between sets)
Saturday, October 12, 2019
Close Grip Bench Press
5(135-185-225-245-265)
Nautilus Plate Load Pullover
8(100-150-250)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-60-70-80-90-100)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Barbell Curl
8(65-85-105)
12-10-8
Nautilus Multi-Triceps (100-110-120)
Nautilus Multi-Biceps (100-100-100)
Tempo Hammer Strength Wide Chest (:04 etc)
10(180) 8(180) 6(180)
5(135-185-225-245-265)
Nautilus Plate Load Pullover
8(100-150-250)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-60-70-80-90-100)
Single-Arm Hammer Strength Low Row
8(180-270-360)
Barbell Curl
8(65-85-105)
12-10-8
Nautilus Multi-Triceps (100-110-120)
Nautilus Multi-Biceps (100-100-100)
Tempo Hammer Strength Wide Chest (:04 etc)
10(180) 8(180) 6(180)
Thursday, October 10, 2019
Single-Arm Hammer Strength DY Row
8(180-270-320-360)
Single-Arm Hammer Strength Front Pulldown
8(180-230) 6(270)
Flex Fitness Cable Row
15(160) 12(170) 10(180) 8(190)
Nautilus BTN Pulldown
15(110) 12(120) 10(130) 8(140)
10-12-14-16
Nautilus Rowing Torso (50-50-50-50)
Hammer Strength Standing Shrug (180-180-180-180)
8(180-270-320-360)
Single-Arm Hammer Strength Front Pulldown
8(180-230) 6(270)
Flex Fitness Cable Row
15(160) 12(170) 10(180) 8(190)
Nautilus BTN Pulldown
15(110) 12(120) 10(130) 8(140)
10-12-14-16
Nautilus Rowing Torso (50-50-50-50)
Hammer Strength Standing Shrug (180-180-180-180)
Wednesday, October 9, 2019
Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-315-315-315)
All Exercises on Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Pec Deck
8(90-100-110)
Tempo Flex Fitness Seated Dip
8(330-330-330-330)
Tempo Hammer Strength Shoulder Press
8(90-90-90)
Tempo Alternating Front & Side Raise
8(15-15-15) (each exercise)
Tempo Nautilus Multi Triceps
8(100-100-100)
Tempo Nautilus 70 Degree Shoulder
8(100-100-100)
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-315-315-315)
All Exercises on Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Pec Deck
8(90-100-110)
Tempo Flex Fitness Seated Dip
8(330-330-330-330)
Tempo Hammer Strength Shoulder Press
8(90-90-90)
Tempo Alternating Front & Side Raise
8(15-15-15) (each exercise)
Tempo Nautilus Multi Triceps
8(100-100-100)
Tempo Nautilus 70 Degree Shoulder
8(100-100-100)
Saturday, October 5, 2019
Tempo Hammer Strength Wide Chest (:04 etc)
8(90-140-180-180-180)
Close Grip Bench Press
5(135-185-205-230)
Nautilus Plate Loaded Pullover
8(100-150-225)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-60-70-80)
Barbell Curl
8(65-85-105)
4 rounds:
Single-Arm Multi Biceps (80-90-100-110)
Single-Arm Multi-Triceps (80-90-100-110)
Nautilus 70 Degree Shoulder
10(100-100-100)
8(90-140-180-180-180)
Close Grip Bench Press
5(135-185-205-230)
Nautilus Plate Loaded Pullover
8(100-150-225)
Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-60-70-80)
Barbell Curl
8(65-85-105)
4 rounds:
Single-Arm Multi Biceps (80-90-100-110)
Single-Arm Multi-Triceps (80-90-100-110)
Nautilus 70 Degree Shoulder
10(100-100-100)
Thursday, October 3, 2019
Tuesday, October 1, 2019
Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-305-305)
All exercises at a Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Dumbbell Fly
8(50-55-60)
Tempo Flex Fitness Seated Dip
8(240-270-300-330)
Tempo Dumbbell Shoulder Press
8(50-55-60)
Tempo Alternating Front & Side Lateral Raise
8(15-15-15) (each exercise)
Tempo Nautilus Multi-Triceps
8(70-80-90-100)
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-305-305)
All exercises at a Tempo of :04 Eccentric
Tempo Bench Press
8(135-175-190-200)
Tempo Dumbbell Fly
8(50-55-60)
Tempo Flex Fitness Seated Dip
8(240-270-300-330)
Tempo Dumbbell Shoulder Press
8(50-55-60)
Tempo Alternating Front & Side Lateral Raise
8(15-15-15) (each exercise)
Tempo Nautilus Multi-Triceps
8(70-80-90-100)
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