Last Week of Training

Posted: October 15, 2017 in Uncategorized

Monday, October 9, 2017 @ Stayfit

a1) Bench Press 2 x 5 @ 70kg, 5 @ 90, 5 @ 105, 8 @ 120

a2) Shoulder Mobility x 3, Scap Floor Slide/Push-up 2 x 10, Shoulder ER 2 x 10

b1) Hammer CSR 5 x 10 @ 3 plates

b2) Incline DB Press 5 x 10 @ 75lbs

c1) Machine Lateral Raise 4 x 15

c2) Machine Rear Delt 4 x 15

d1) EZ Curl 3 x 15

d2) Pushdown 3 x 15

 

Wednesday, October 11, 2017 @ Home

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) High Bar Squat 3 x 5 @ 70kg, 3 @ 110, 5 @ 145, 5 @ 167.5, 5 @ 190

a2) Hip Mobility x 3

b) Reverse Lunge 5 x 10 @ 24kg KB Contralateral Load

c1) Band GM 4 x 15

c2) TRX Plank 4 x 20 sec

d1) TKE Squat 3 x 20

d2) Calf Raise 3 x 20

 

Sunday, October 15, 2017 @ Stayfit

Combined two sessions into one, it was a longer one for sure.

a1) Military Press 5 @ 95/115/135/155

a2) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10

b1) Front Squat 3 x 5 @ 135, 3 @ 225, 3 @ 280/320/360

b2) Machine CSR 5 x 10

b3) Hip Mobility x 3

c1) Deadlift 3 @ 225, 1 @ 315, 5 @ 340/390/440, 3 x 10 @ 340 (straps)

c2) DB Bench Press 5 x 10 @ 85lbs

d1) Machine Chest Fly 3 x 20

d2) Machine Rear Delt 3 x 20

e1) Leg Extension 4 x 15

e2) Adductor Machine 4 x 15

f1) TRX Fallout 3 x 20

f2) Hamstring Curl 3 x 20

g1) BB Curl 2 x 15, BB Reverse Curl 2 x 15

g2) Band Pushdown 4 x 15

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