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  1. #101
    Join Date
    Jan 2011
    Posts
    485
    Monday 26 July 2021
    EMOM
    Inc BP 45 x 10, Seated Row 90 x 5
    Inc BP 95 x 5, Seated Row 90 x 5
    Inc BP 135 x 5, Seated Row 90 x 5
    Inc BP 145 x 5, Seated Row 90 x 5
    Inc BP 145 x 5, Seated Row 140 x 5
    Inc BP 145 x 5, Seated Row 140 x 5
    Inc BP 145 x 5, Seated Row 140 x 5
    Inc BP 145 x 5, Seated Row 140 x 5
    Inc BP 145 x 5, Seated Row 140 x 5
    Inc BP 145 x 5, Seated Row 140 x 5

    EMOM
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4
    Inc DB Press 60 x 4, Inverted Row x 4

    40 sec rounds, 20 sec rest
    DB Pullover
    Seated DB Press
    DB Hammer Curl
    DB Pullover
    Seated DB Press
    DB Hammer Curl

  2. #102
    Join Date
    Jan 2011
    Posts
    485
    Thursday 29 July 2021
    EMOM
    Press 45 x 10, WG Pulldown 90 x 5
    Press 95 x 5, WG Pulldown 90 x 5
    Press 135 x 3, WG Pulldown 90 x 5
    Push Press 165 x 3, WG Pulldown 90 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5
    Push Press 165 x 3, WG Pulldown 140 x 5

    EMOM
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6
    Dips BW+30 x 6, BB Row 145 x 6

    * And, ran out of time.

  3. #103
    Join Date
    Jan 2011
    Posts
    485
    Sunday 1 August 2021
    EMOM
    Squat 45x10
    Squat 95x5
    Squat 135x5
    Squat 185x5
    Squat 190x5
    Squat 190x5
    Squat 190x5
    Squat 190x5
    Squat 190x5
    Squat 190x5

    EMOM
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4
    RDL 185x4

    Leg Press x 20, Calf Raise x 20, Rest 1 min
    Leg Press x 20, Calf Raise x 20, Rest 1 min
    Leg Press x 20, Calf Raise x 20, Rest 1 min

  4. #104
    Join Date
    Jan 2011
    Posts
    485
    Monday 2 August 2021
    EMOM
    Inc BP 45 x 10, Seated Row 90 x 5
    Inc BP 95 x 5, Seated Row 90 x 5
    Inc BP 135 x 5, 90 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5
    Inc BP 175 x 2, 140 x 5

    EMOM
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4
    Inc DB Press 40 x 8, Inv Row x 4

  5. #105
    Join Date
    Jan 2011
    Posts
    485
    Thursday 5 August 2021
    EMOM
    Press 45 x 10, WG Pulldown 90 x 5
    Press 95 x 5, WG Pulldown 90 x 5
    Push Press 135 x 5, WG Pulldown 90 x 5
    Push Press 145 x 5, WG Pulldown 90 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5
    Push Press 145 x 5, WG Pulldown 140 x 5

    EMOM
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5
    Dips BW+50 x 4, UH Pulldown 90 x 5

    Assistance
    40 secs, 20 secs rest
    Side Laterals
    DB Hammer Curls
    DB Triceps Extension
    Side Laterals
    DB Hammer Curls
    DB Triceps Extension

  6. #106
    Join Date
    Jan 2011
    Posts
    485
    Sunday 8 August 2021
    EMOM
    Squat 45 x 10
    Squat 95 x 5
    Squat 135 x 5
    Squat 185 x 3
    Squat 225 x 2
    Squat 250 x 2
    Squat 250 x 2
    Squat 250 x 2
    Squat 250 x 2
    Squat 250 x 2

    EMOM
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8
    RDL 145 x 8

    3 rounds, 60 secs rest
    Leg press 225 x 20
    Calf Raise 225 x 20

  7. #107
    Join Date
    Jan 2011
    Posts
    485
    Monday 9 August 2021
    EMOM
    Inc BP 45 x 10, Seated Row 90 x 5
    Inc BP 95 x 5, Seated Row 90 x 5
    Inc BP 135 x 3, Seated Row 90 x 5
    Inc BP 165 x 3, Seated Row 90 x 5
    Inc BP 165 x 3, Seated Row 140 x 5
    Inc BP 165 x 3, Seated Row 140 x 5
    Inc BP 165 x 3, Seated Row 140 x 5
    Inc BP 165 x 3, Seated Row 140 x 5
    Inc BP 165 x 3, Seated Row 140 x 5
    Inc BP 165 x 3, Seated Row 140 x 5

    EMOM
    Inc DB Press 50 x 6, *Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5
    Inc DB Press 50 x 6, Seated Row 90 x 5

    *Had to train around some elbow pain on the last superset for the 3rd time in 2 weeks. Time for ibuprofen, ice, and 2 days of rest.

  8. #108
    Join Date
    Jan 2011
    Posts
    485
    Friday 13 August 2021
    EMOM
    Press 45 x 10, WG Pulldown 90 x 5
    Press 95 x 5, WG Pulldown 90 x 5
    Press 135 x 3, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5

    EMOM
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5

  9. #109
    Join Date
    Jan 2011
    Posts
    485
    Saturday 21 August 2021
    EMOM
    Press 45 x 10, WG Pulldown 90 x 5
    Press 95 x 5, WG Pulldown 90 x 5
    Press 135 x 3, WG Pulldown 90 x 5
    Push Press 165 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5
    Push Press 185 x 2, WG Pulldown 90 x 5

    EMOM
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5
    Dips x 8, WG Pulldown 90 x 5

    *Still working around the elbow

  10. #110
    Join Date
    Jan 2011
    Posts
    485
    Monday 24 August 2021
    EMOM
    Squat 45 x 10
    Squat 95 x 5
    Squat 135 x 3
    Squat 185 x 3
    Squat 225 x 3
    Squat 225 x 3
    Squat 225 x 3
    Squat 225 x 3
    Squat 225 x 3
    Squat 225 x 3

    EMOM
    Leg Press 225 x 20, Calf Raise 225 x 20
    Leg Press 225 x 20, Calf Raise 225 x 20
    Leg Press 225 x 20, Calf Raise 225 x 20

    *Tonight's theme: Just do something. Energy level wasn't there, but a headache was.

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