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Tuesday 9/15/2020 BW 254.6

Prehab/Foam Rolling

Morning Cryotherapy

Incline Walking 20 min @ 6.5% incline

Massage Chair 15 minutes low back focus

301g Protein, 4178 Calories

 

Log Overhead Squat

35 x 1

55 x 1

75 x 1

95 x 1

115 x 1

135 Log x 3 x 3

 

Log Clean & Strict Press (clean every rep)

165 x 6

180 x 5

195 x 2 x 2

205 x 2 x 2

215 x 2 x 2

230 x 2 x 2

 

Alternating Incline Dumbbell Bench Press

95 x 10 x 3

-very little rest was very happy it felt easy today

 

Cable Triceps Extension

35 x 15 x 3

 

Cable One Arm Lat Pulldown

65 x 15 x 3

 

Cable Facepull

50 x 30 x 3

 

Bag over Bar

25 x 1 @ 15ft ~5-7ft away from bar

35 x 2 @ 15ft ~5-7ft away from bar

45 x 10 @ 15ft ~5-7ft away from bar
-was very happy there was only one close bag with a misthrow, about 6 good throws that were 1+ft above

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Friday 7/24/15 WORKOUT Overhead Squat+Stiff Leg Deadlift Warmup 45 x 12 x 2 both Squat 45 x 5 135 x 5 225 x 3 315 x 3 405 x 1 455 x 1 495 x 1 535 x 1 565 x 1 575 x 1 585 x 1 (Weight PR)

Monday 5/16/16 WORKOUT Axle Cont. Clean up to 225 x 1 x 3 -bothers calf a little so took it light   Axle DO Deadlift 275 x 1 275 x 2 275 x 3 275 x 4

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Wednesday 9/16/2020 BW 253.6

Rest Day

Prehab/Foam Rolling

Incline Walking 20 min @ 6.5% incline

Massage Chair 15 minutes low back focus

296g Protein, 4355 Calories

 

Thursday 9/17/2020 BW 253.8

Morning Cryotherapy/Red Light

Prehab/Foam Rolling

Incline Walking 20 min @ 6.5% incline

Massage Chair 15 minutes low back focus

250.5g Protein, 4252 Calories

 

Swiss Bar Strict Press w/Heavy Chain

35+chain x 3

55+chain x 2

75+chain x 1

95+chain x 1

130+chain x 4 x 3

 

Carry/Drag Medley

150 Keg x pick x 2

200 bag x pick x 2

200 keg x pick x 2

300 sled drag x 40ft

200 Keg x 40ft, sprint back, 200 Bag x 40ft, sprint back, 375 Sled Drag x 40ft up hill

 

Banded Belt Squat Machine w/Pause

250 x 2

260 x 2

270 x 2

280 x 2

290 x 2

300 x 2

307.5 x 2, 300 x 2, 290 x 2, 280 x 2, 270 x 2, 260 x 2, 250 x 2

- no rest on the way down

 

Banded Situp on GHR

BW+Band x 10 x 2

 

Bag over Bar

25 x 15ft @ 10ft away

35 x 15ft @ 10ft away

45 x 15ft @ 5ft away

25,35,45 series @ 12,12,5ft away respectively 

25,35,45 (miss) @ 12ft away all x 2

-need to walk back heaver bags and get them over it seems

 

 

Friday 9/18/2020 (didn't weigh myself or track today, had my high carb day and got lazy :( )

Rest Day

Morning Cryotherapy/Red Light

Prehab/Foam Rolling

Incline Walking 20 min @ 6.5% incline

 

 

 

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Shoggoth

Is that your own massage chair? Been thinking of getting one. 

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