Wednesday, October 25, 2017 @ Home
a1) Bench Press 2 x 5 @ 70kg, 3 @ 100, 3 @ 112.5, 6 @ 127.5kg
a2) Double DB Row 5 x 10
b1) DB Incline Press 5 x 10 @ 85lbs
b2) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10
c1) High Bar Squat 3 x 5 @ 70kg, 3 @ 110, 1 @ 140, 3 @ 155, 3 @ 177.5, 3 @ 201kg
c2) Mobility x 3
d1) Lateral Raise 4 x 15
d2) Palms up Band Pullapart 4 x 15
e) Reverse Lunge with Contralateral Load 5 x 10 @ 32kg KB
f1) Band Pushdown 3 x 20
f2) DB Curl 3 x 20
Friday, October 27, 2017 @ AC Hub
a1) Back Extension 4 x 15
a2) Stir the Pot 4 x 15
a3) Bench Pull 5 x 10 @ 60kg
b) Military Press 8 @ 20kg, 5 @ 40, 3 @ 65, 8 @ 75kg
c1) TKE Squat 3 x 20
c2) Calf Raise 3 x 20
d1) DB Bench Press 5 x 10 @ 100lbs
d2) Face Pull 3 x20
e1) Rope Hammer Curl 4 x 15
e2) BW Triceps Extension 4 x 15
e3) Keiser Chest Fly 3 x 20
jfoley strength 