TmCox Posted September 3, 2013 Author Share Posted September 3, 2013 Wednesday 8/27/13 Lower Body Warmup Deep Squat 45x5 55x5 65x3 75x12 Car Deadlift Apparatus 160x10x3 Prowler Pushes 135x80ftx3 Forgot to include the following lifts marked as PRs: Deep Squat 75x12 (Rep, Volume PR) Car Deadlift Apparatus (unloaded)(Technical-Weight, Rep, Volume PR) Prowler Pushes 135x 80ft x 3 (Technical-Weight, Rep, Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2013 Author Share Posted September 3, 2013 (edited) Monday 9/2/13 No warmup ;_; Dumbbell Bench Press 10x5 12x5 15x3x8 Pushups BWx15x5 (Volume PR) One Arm Dumbbell Row 20x5 40x10x3 (Weight, Volume, Rep PR) Arm over Arm Prowler Pull 95x80ft in ~46 sec. (Weight, Rep, Volume PR) 95x80ft in ~39 sec. (Speed PR) Hex Dumbbell Hold (ends of dumbbells) attempts at 20lbs and 15lbs. Edited September 3, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2013 Share Posted September 3, 2013 Look at all those PRs! Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 4, 2013 Author Share Posted September 4, 2013 Tuesday 9/3/13 Jogging/Walking Hamstring Warmup Deep Squat 45x5x2 55x3 60x2x8 Prowler Push 135 x 80ft in 12.6 seconds (Speed PR) 135 x 80ft in 13.8 seconds Yolk Carry 190 x 35ft (Technical - Weight PR, Rep PR) 190 x 40ft in 18.9 seconds (1 drop at 35ft)(Technical Speed PR, Volume PR) Planks BW x 45 seconds x 3 Calf Raises Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 6, 2013 Author Share Posted September 6, 2013 Thursday 9/5/13 Shoulder Warmup Speed Overhead Barbell Press 45x3x9 One Arm Dumbbell Overhead Press 12x3 L&R 20x10x3 L&R (Left Arm Weight/Rep/Volume PR, Right Arm Rep/Volume PR) Band Triceps Extension Purple x 12 x 3 Dumbbell Rear Delt Raise 12x15x2 10x15x1 Band Pull-apart Black x 15 x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 13, 2013 Author Share Posted September 13, 2013 Saturday 9/7/13 Hamstring Warmup Speed Deadlift 95x2x9 Farmers Walk 40 x 40ft. 60 x 80ft. in 8.8 sec. 60 x 80ft. in 8.4 sec. (Speed PR) Sandbag over Bar 70x5x2 @ 54" (Volume/Weight/Rep PR) Band Assisted Chin-up Purple band x10x3 Dumbbell Curls 1 set to failure with 12lbs. Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 13, 2013 Author Share Posted September 13, 2013 Monday 9/9/13 Shoulder Warmup Barbell Bench Press 45x5 55x5 65x3 75x4x5 (Volume PR) One Arm Rows 40x12x3 (Volume PR) Rope Hangs BW x 15 sec. BW x 25 sec. (Rep/Time PR, Volume PR) Barbell Curl 45x17 45x13 45x11 Grip work 3 sets of 30 sec with clasp Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 13, 2013 Author Share Posted September 13, 2013 Tuesday 9/10/13 Hamstring Warmup Deep Squat 45x5 55x5 65x5 75x5 85x3 95x5x3 (Volume PR) Yoke Carry 190 x 40ft x 2 in ~5.4 sec (Rep/Distance, Speed, Volume PR) Lunges 15lbs x 120ft (Rep/Distance PR) Planks BW x 30 sec BW+25 x 30 sec BW+45 x 30 Sec Single Leg Calf Raises 25 x 25 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 13, 2013 Author Share Posted September 13, 2013 Thursday 9/12/13 Shoulder Warmup Hamstring Warmup Barbell Overhead Press 20x 10 45x5 55x3 60x4x5 (Volume PR) CIRCUIT Band Tricep Extension: Purple x 12 x 3 Rear Delt Raises: 12 x 12 x 3 Band Pull Apart: Black x 6 x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 13, 2013 Share Posted September 13, 2013 Good work baby! Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 16, 2013 Author Share Posted September 16, 2013 Thanks Mr. Gentleman! Sunday 09/15/13 Hamstring Warmup Barbell Deadlift 95x5 115x5 135x1 165x5x3 (Volume PR) Farmers Walk(Weight per hand) 40 x 40 ft. 90 x 40 ft. 130 x 40 ft x 2 (Rep/Distance PR, Volume PR) Sandbag over Bar 70 x 6 x 2 @ 54" (Volume PR, Rep PR) Chin-ups BW+Purple x 10 BW x 3 x 2 (Rep PR, Volume PR) Dumbbell Curls 1 set to fail 15 lbs Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 17, 2013 Author Share Posted September 17, 2013 Monday 9/16/13 Shoulder Warmup Bench Press 45x5 55x5 65x5 75x5 85x3 95x1 (Weight PR) Push-ups BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 21, 2013 Author Share Posted September 21, 2013 Tuesday 9/17/13 Shoulder Warmup Chin ups BWx1 BW+2.5 x 1 (Weight PR) BW+5 x 1 (Weight PR) BW+7.5 x 1 (Weight PR) BW+10 x 1 (Weight PR) Arm over Arm Prowler Pull 45 x 40 ft 135 x 40ft in ~22.1 seconds (Weight PR, Rep PR, Speed PR, Volume PR) Arnold Curls 15x15x1 20x12x2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 21, 2013 Author Share Posted September 21, 2013 Wednesday 09/18/13 Hamstring Warmup Deep Squat 45x5 55x5 65x5 75x5 85x3 95x1 120x1 (Weight PR) 135x1 (Weight PR) 145x miss 145x1 (Weight PR) Yoke Cary 190 x 40 ft 240 x 40ft (Weight PR) 280 x 40 ft (Weight PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 21, 2013 Author Share Posted September 21, 2013 (edited) Friday 09/20/13 Shoulder Warmup Barbell Overhead Press 45x3 55x3 65x1(Weight PR) 75x1 (Weight PR) 80x miss *Back was pretty sore during this lift 45x10x1 (Speed Singles) Dumbbell Overhead Press 10x30x1 Rotator Cuff Work 5x10x6 Tricep Extensions Purple x 20 x 2 Purple x 14 x 1 Edited September 21, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 23, 2013 Author Share Posted September 23, 2013 Saturday 9/21/13 Hamstring Warmup Speed Deadlift 100x2x8 Farmers Walk 40 x 40ft 105 x 40ft 145 x 35ft (Weight PR) Sandbag Over Bar 70lb bag x 5 x 3 (Volume PR) Band Pullups BW+Purple Band x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 23, 2013 Share Posted September 23, 2013 (edited) That was an awesome run with the farmers! Edited September 23, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted September 24, 2013 Share Posted September 24, 2013 Monday 9/23/13 Shoulder Warmup Speed Bench Press 50x8x3 Arm Over Arm Prowler Pull 95 x 80ft in ~42 seconds 95 x 80ft in ~32 seconds (Speed PR) SUPERSET Banded Push-up Black x 12 x 3 (Technical Weight, Rep, Volume PR) One Arm Dumbbell Row 45x10x3 (Weight, Rep, Volume PR) Incline Dumbbell Curl 15x10 12x10x2 Fat Gripz Closes 3 sets as many closes as possible Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 25, 2013 Author Share Posted September 25, 2013 Monday 9/23/13 Shoulder Warmup Speed Bench Press 50x8x3 Arm Over Arm Prowler Pull 95 x 80ft in ~42 seconds 95 x 80ft in ~32 seconds (Speed PR) SUPERSET Banded Push-up Black x 12 x 3 (Technical Weight, Rep, Volume PR) One Arm Dumbbell Row 45x10x3 (Weight, Rep, Volume PR) Incline Dumbbell Curl 15x10 12x10x2 Fat Gripz Closes 3 sets as many closes as possible Thanks! Monday 9/23/13 Shoulder Warmup Speed Bench Press 50x8x3 Arm Over Arm Prowler Pull 95 x 80ft in ~42 seconds 95 x 80ft in ~32 seconds (Speed PR) SUPERSET Banded Push-up Black x 12 x 3 (Technical Weight, Rep, Volume PR) One Arm Dumbbell Row 45x10x3 (Weight, Rep, Volume PR) Incline Dumbbell Curl 15x10 12x10x2 Fat Gripz Closes 3 sets as many closes as possible Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 25, 2013 Author Share Posted September 25, 2013 Tuesday 9/24/13 AM WORKOUT Hamstring Warmup Shoulder Warmup Speed Full Squat 45x2 55x2 65x2 75x2x8 Speed Yoke Carry 190 x 40ft 240 x 80ft in ~16.21 seconds (Speed PR) 240 x 80ft in ~14.21 seconds (Speed PR) PM WORKOUT Full Body Gymnastics Warmup Dumbbell Stationary Lunges 25x8 25x6 25x4 -saving some in the tank for my deadlift this saturday! Stiff Leg Sit-up (done off edge of bed) BW x 10 x 2 Walk Out Plank BW x 1 set until exhaustion Calf Raises BW x 100 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 27, 2013 Author Share Posted September 27, 2013 Thursday 09/26/13 Shoulder Warmup Barbell Overhead Press 45x5 55x3 55x3 65x1 80xmissx2 60x5x1 (Rep PR) 45x12 Dumbbell Overhead Triceps Extension 25x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 28, 2013 Author Share Posted September 28, 2013 Saturday 09/28/13 Hamstring Warmup Barbell Deadlift 115x5 135x3 155x3 175x3 185x1 205x1 (Weight PR) 225x1(Weight PR) 245x1 (Weight PR) Axle Deadlift 110x1 130x1 (Weight PR) 150xmissx2 Chin ups BW-Purplex10x3 Band Pull Aparts Blackx12x3 Sandbag Over Bar 70lb sandbag over various heights up to 58' for 4 singles (some warmup singles at lower heights) Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 29, 2013 Author Share Posted September 29, 2013 Note: I forgot to include hangs in my previous log entry Hangs (from bar, two hands) BW x 62 seconds (some kind of PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 5, 2013 Author Share Posted October 5, 2013 Monday 9/30/13 Shoulder Warmup Speed Bench Press 45x5 55x3 65x3 75x1 80x3x8 SUPERSET W/BENCH Chin-up BW x 4 x 3 (Rep PR, Volume PR) Band Pull-apart w/Hold Black x 10 x 3 SUPERSET Dumbbell Chest Fly (stretch) 12x10x3 Banded Triceps Pushdown Greenx10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 5, 2013 Author Share Posted October 5, 2013 Tuesday 10/01/13 Hamstring Warmup Speed Squats (no belt) 45x5 70x3 95x3 120x2x8 Yoke Holds (no belt) 190 x 30 seconds 240 x 30 seconds 280 x 30 seconds Dumbbell Stationary Lunges 15 x 5/leg x 3 Sit-ups w/GHR BWx10x3 Single Leg Calf Raises w/DB 25 x 20/leg x 3 Quote Link to comment Share on other sites More sharing options...
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