(Don't Fear) The Reaper

Deadlift assistance from yesterday log to follow soon.

Training Logs in ya Blogs

Tuesday Conditioning:

2 tabata incline treadmill sprint rounds

ab circuit 4 times through

20 min stepmill later in the day.

Wednesday Bench:

Set the timer for 20 minutes

worked up to 215 4x3

Standing Shoulder Press:

50x10

55x10

60x10

60x10

Pullups:

4x10

Plate Front Raise:

4x15

Today more conditioning, may have to skip the later dumb cardio though.

swol-jerpartybro:

every real woman wants a real man , so you better fuckin train !

(Source: feedtheflies, via hollywoodjack)

Deadlifts

Deadlifts w/straps (sparing my CNS):

315x6

335x3

355x3

365 4x3

225 2x12

Oly Squats with 2 second pause: (no saftey bar at my gym)

3x10

185

Ham Killers:

5x20

Lat Pulldowns:

3x20

Had to cut it short for my 530 came in as I was getting swole. How rude. Today I will do conditioning and abs and some band pull aparts. 

Last Two Training Sessions

Squat:

245x10

285 1x3

295 3x3

Rack Pulls:

315 1x3

385 4x6

felt strong and awesome.

Olympic Squats w/2 sec pause:

185 3x10

Decline Situps/Leg Curl superset:

3x15

Yesterday:

Decided to try a new technique by timing the main lift for the day. So I benched yesterday for 20 minutes.

Bench:

185x3

1952x3

2153x3

One Arm Standing Shoulder Press:

45,50,55 lbs 1x6

Pullups:

5x20

Dips:

5x20

Weighted Pushup til failure:

x15

Band Pullaparts:

1x30

Conditioning:

Saturday - Prowler, 20 Minutes Stepmill after bench

Sunday gunday

Training

Monday:

Deadlifts:

315x3

335x3

355 2x3

Safety Bar Squat:

245 5x5

Assistance work for upper back, and abs.

Last Night:

Bench:

185 x 3

195 x 3

215 2x3

Incline Bench:

155 5x5

Dips:

250 reps

Lat Pulldowns rest pause:

20, 20, 15

Front Raises:

3x15

Tabata Burpees 1 round.

Schedule has been hectic, working two jobs and finals. still always find time to train. no excuses.

Floor Press Last of 3-4 accumulation days

Floor Press:

155 3x3

165 3x3

185 3x3

w/grip4orce done as fast as possible.

Dip partials onto low box w/ 45 lb:

3x15

Lat Pulldowns:

3x15

Upright Rows:

2x20

Had to cut this short, was running late to job number 1. switching up my training days mon, wed, fri, sat. next phase is my transmutation weights are gonna get a little heavier.

Speed Deficit Deadlifts and a New Job..

Last night I did some speed deadlifts at the new chain of golds that i am now one of the trainers at. So if you live in the maryland area more specifically the glen burnie area and need a trainer stoked on the core and positivity and being awesome hire me and give me your money.

Also how good is insomniac by green day? 

Anyway training…

Deficit Deads: 10x2 cut short due to being “noisy”

225 2x2

245 2x2

265 3x2

285 3x2

all double overhand and explosive.

Good Mornings:

145 4x8

One Arm Barbell Rows:

4x10

Leg Curls:

4x12

Conditioning:

Ab circuit and stepmill 30/30’s