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  1. #91
    Join Date
    Jan 2011
    Posts
    463
    Monday 5 July 2021
    Inc BP 135 x 15, BB Row 135 x 20
    Inc BP 135 x 15, BB Row 135 x 20
    Inc BP 135 x 15, BB Row 135 x 20

    Face Pulls x 30, Press x 20, DB Hammer Curls x 20, Laterals: Side, Front, Rear x 10

  2. #92
    Join Date
    Jan 2011
    Posts
    463
    Thursday 8 July 2021
    45 Inc BP 50 x 20, Seated Row 110 x 20
    45 Inc BP 50 x 20, Seated Row 110 x 20
    45 Inc BP 50 x 20, Seated Row 110 x 20

    Face Pull x 20, Press x 20, DB Hammer Curl x 20, Laterals: Side, Front, Rear x 10

  3. #93
    Join Date
    Jan 2011
    Posts
    463
    Saturday 10 July 2021
    Hex DL 135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1, 365 x 1
    Leg Press 315 x 20, Calf Raise 315 x 20
    Leg Press 315 x 20, Calf Raise 315 x 20
    Leg Press 315 x 20, Calf Raise 315 x 20

  4. #94
    Join Date
    Jan 2011
    Posts
    463
    Monday 12 July 2021
    EMOM x 10
    Press 45 x 3, WG Pulldown 90 x 5
    Press 75 x 3, WG Pulldown 90 x 5
    Press 95 x 3, WG Pulldown 90 x 5
    Press 115 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5

    EMOM x 10
    Dips BW+40 x 8, BB Row 135 x 5
    Dips BW+40 x 8, BB Row 135 x 5
    Dips BW+40 x 8, BB Row 135 x 5
    Dips BW+40 x 8, BB Row 135 x 5
    Dips BW+40 x 6, BB Row 135 x 5
    Dips BW+40 x 6, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5

    3 rounds, 40 secs, 20 secs rest
    Side laterals
    Hammer curls
    DB overhead extension
    Last edited by prestojo; 07-15-2021 at 10:18 PM.

  5. #95
    Join Date
    Jan 2011
    Posts
    463
    Thursday 15 July 2021
    EMOM X 10
    Press 45 x 5, WG PD 90 x 5
    Press 95 x 3, WG PD 90 x 5
    Press 135 x 3, WG PD 90 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5
    Push Press 165 x 3, WG PD 140 x 5

    Rest 5 minutes

    EMOM X 10
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5
    Dips BW+40 x 5, BB Row 135 x 5

    Side Laterals x 20, DB Hammer Curl x 20, DB Tricep Extension x 30
    Last edited by prestojo; 07-16-2021 at 12:30 AM.

  6. #96
    Join Date
    Jan 2011
    Posts
    463
    Saturday 17 July 2021
    EMOM x 10
    Squat 45 x 5
    Squat 95 x 5
    Squat 135 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5

    EMOM x 5*
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8

    EMOM x 3
    Leg Press 225 x 20, Calf Raise x 20
    Leg Press 225 x 20, Calf Raise x 20
    Leg Press 225 x 20, Calf Raise x 20

    *Cut short RDLs by rounds/minutes. Lower back tightened up, and didn't want to push it too hard.

  7. #97
    Join Date
    Jan 2011
    Posts
    463
    Quote Originally Posted by prestojo View Post
    Saturday 17 July 2021
    EMOM x 10
    Squat 45 x 5
    Squat 95 x 5
    Squat 135 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5
    Squat 185 x 5

    EMOM x 5*
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8
    RDL 135 x 8

    EMOM x 3
    Leg Press 225 x 20, Calf Raise x 20
    Leg Press 225 x 20, Calf Raise x 20
    Leg Press 225 x 20, Calf Raise x 20

    *Cut short RDLs by rounds/minutes. Lower back tightened up, and didn't want to push it too hard.
    Yep. Still sore from the squats. Should've known.

  8. #98
    Join Date
    Jan 2011
    Posts
    463
    Monday 19 July 2021
    EMOM X 10
    Inc BP 45 x 5, Seated Row 90 x 5
    Inc BP 95 x 5, Seated Row 90 x 5
    Inc BP 135 x 2, Seated Row 90 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5
    Inc BP 175 x 2, Seated Row 140 x 5

    EMOM x 5
    45 Inc DB Press 40 x 8, Inverted Row x 4
    45 Inc DB Press 40 x 8, Inverted Row x 4
    45 Inc DB Press 40 x 8, Inverted Row x 4
    45 Inc DB Press 40 x 8, Inverted Row x 4
    45 Inc DB Press 40 x 8, Inverted Row x 4

    DB Pullover 40 x 20

    *Ran out of time, but new workout format is feeling pretty good so far. Should really help with conditioning and metabolism.

  9. #99
    Join Date
    Jan 2011
    Posts
    463
    Thursday 22 July 2021
    EMOM
    Push Press 45 x 5, WG Pulldown 90 x 5
    Push Press 95 x 5, WG Pulldown 90 x 5
    Push Press 135 x 3, WG Pulldown 90 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5
    Push Press 175 x 2, WG Pulldown 140 x 5

    EMOM
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5
    Dips x 8, BB Row 135 x 5

    9 rounds: 40 secs, 20 secs rest
    Side Laterals
    DB Hammer Curls
    DB Tricep Extensions
    Side Laterals
    DB Hammer Curls
    DB Tricep Extensions
    Side Laterals
    DB Hammer Curls
    DB Tricep Extensions

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