TmCox Posted August 22, 2014 Author Share Posted August 22, 2014 Tuesday 08/19/14 Hamstring Warmup Deep Squat 45 x 5 65 x 5 85 x 5 100 x 5 Yoke Carry 190 x 40 ft 260 x 40 ft 300 x 80 ft ~15.9 seconds (Rep/Distance PR, Time PR) Sandbag Carry 200 x pick x 2 200 x 80 ft ~21.2 seconds (Rep/Distance PR, Time PR) Sit-ups on GHR BW x 12 x 3 Unilateral Calf Raises BW+25 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 22, 2014 Author Share Posted August 22, 2014 Wednesday 08/20/14 Spent a little time on an abandoned workout area doing some rope climbs, ring pull ups, pull-ups, and hanging body rows. It was beautiful outside! Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 26, 2014 Author Share Posted August 26, 2014 Thursday 08/21/14 Dumbbell Clean and Press Circuit 15 x 1 20 x 1 25 x 1 30 x 1 35 x 1 -did this round 5 times (1 clean and press each arm) Reverse Deltoid Raises 5 x 25 x 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 26, 2014 Author Share Posted August 26, 2014 Friday 08/22/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 5 185 x 3 205 x 3 230 x 3 18" Rack Pull 205 x 5 x 3 Bent Over Dumbbell Row 20 x failure Monday 08/25/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 75 x 5 90 x 5 100 x 3 115 x 1 x 5 (Volume PR) Chest Flye 15 x 12 x 3 Cable Machine Pull-Over 50 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 27, 2014 Author Share Posted August 27, 2014 Tuesday 08/26/14 Hamstring Warmup Deep Squat 45 x 5 65 x 1 85 x 1 105 x 1 125 x 1 145 x 1 165 x 1 185 x 1 205 x 1 (Weight PR) Yoke Run 190 x 80 ft 200 x 80 ft ~9.9 seconds Carry Medley 115 Sandbag x 60' + 130 Farmers x 40' + 140 Duck Walk x 20' in ~32 Seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2014 Author Share Posted September 3, 2014 Wednesday 08/27/14 Pull-Ups BW x 11 (Rep PR) BW x 8 BW x 7 Rear Deltoid Raises 15 x 10 x 3 Seated Calf Raises 80 x 10 x 3 Side Plank 30 seconds each side Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2014 Author Share Posted September 3, 2014 Thursday 08/28/14 Shoulder Warmup Press Medley 105# Axle ~25# Keg 50# Dumbbell Each Arm x 1 Unilateral Strict Dumbbell Overhead Press 30 x 8 ( R ) 30 x 5,3,3 (L) Cable Machine Triceps Extension 35 x 12 x 3 Banded Rotator Cuff Work Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2014 Author Share Posted September 3, 2014 Saturday 08/30/14 Hamstring Warmup Deadlift 45 x 5 95 x 3 135 x 3 185 x 1 225 x 1 250 x 3 250 x 2 (Volume PR) 135 x 1 x 8 (Drop set) Prone Incline DB Rows 20 x 10 25 x 10 x 2 Neutral Grip Pull-Ups BW x 6 x 3 EZ Bar Curls 40 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2014 Author Share Posted September 3, 2014 Monday 09/01/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 80 x 17 (Rep PR) 70 x 25 (Drop Set) Prowler Push (Pressing with arms only) 95 x 80 ft x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2014 Author Share Posted September 3, 2014 Tuesday 09/02/14 Hamstring Warmup Carry Medley 115 Sandbag x 60 ft 130 Farmers x 40 ft 140 Duck Walk x 20 ft ~31.3 Seconds (Time PR) Yoke Carry 190 x 40 ft 280 x 40 ft 330 x 80 ft ~25.7 seconds (Weight/Distance PR, Time PR) Full Squat 45 x 5 65 x 5 85 x 5 105 x 1 125 x 12 (Rep PR) 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 9, 2014 Author Share Posted September 9, 2014 Thursday 09/04/14 Shoulder Warmup Axle Clean and Press 35 x 5 55 x 5 65 x 11 (Rep PR) Strict Dumbbell Unilateral Overhead Press 20 x 20 x 3 (Right Arm) 20 x 20 x 3 (Left Arm) 20 x 8 (Left Arm) Lying Dumbbell Triceps Extension 12 x 12 15 x 12 x 2 Elbow Elevated Dumbbell External Rotation 12 x 12 x 3 Wrist Curls + Reverse Forearm Curls 10 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 9, 2014 Author Share Posted September 9, 2014 Saturday 09/06/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 5 185 x 1 205 x 5 x 3 185 x 3 -Really trying to evaluate my form. Tend to let my back round and I'm having some trouble with a clean lockout. Farmers Carry 40 x 40 ft 90 x 40 ft 130 x 80 ft. Sandbag Over Bar 115 x 3 x 2 @ ~54" (Technical Height PR) Pull-Ups BW x 5 x 6 (Volume PR) Unilateral Dumbbell Curls 20 x 10 15 x 10 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 9, 2014 Author Share Posted September 9, 2014 Monday 09/08/14 Shoulder Warmup Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 10 85 x 15 (Volume PR) Rear Deltoid Raise 15 x 15 x 3 Cable Machine Pull-Over 35 x 10 x 3 Neck Work 5 x failure x front and back Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 10, 2014 Author Share Posted September 10, 2014 Tuesday 09/09/14 Hamstring Warmup Full Squat 45 x 5 65 x 5 85 x 5 100 x 10 x 2 (Volume PR) Yoke Picks 190 x 3 280 x 3,4 Stationary Lunges with Dumbbells 12 x 12 x 3 Pull-Ups (Superset with Lunges) BW x 5 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 14, 2014 Author Share Posted September 14, 2014 Thursday 08/11/14 Shoulder Warmup Axle Clean and Press 35 x 10 55 x 15 (Rep PR) Strict Dumbbell Overhead Press 15 x 15 x 3 Seated Cable Machine Rows 50 x 15 60 x 15 70 x 15 Cable Machine Triceps Extensions 35 x 10 x 3 Banded Rotator Cuff Work Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 16, 2014 Author Share Posted September 16, 2014 Saturday 09/13/14 Deadlift 45 x 5 95 x 5 135 x 5 185 x 10 x 3 (Volume PR) Pull-ups BW x 7 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 16, 2014 Author Share Posted September 16, 2014 Monday 09/15/14 Shoulder Warmup Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 5 95 x 3 100 x 10 Dips (Using Gymnastics Rings) BW x 5 x 3 Rear Deltoid Raise 15 x 10 x 3 Neck Work 10 x failure (front and rear) Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 23, 2014 Author Share Posted September 23, 2014 Tuesday 09/16/14 Full Squat 45 x 5 65 x 5 85 x 5 105 x 3 120 x 1 140 x 5 x 3 (Volume PR) Front Squat 45 x 1 65 x 1 85 x 1 100 x 1 (Weight PR) Yoke Picks 190 x 1 260 x 8 total picks 260 x 30 second hold Unilateral Calf Raises 30 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 23, 2014 Author Share Posted September 23, 2014 Thursday 09/18/14 Dumbbell Clean and Press 20 x 5 (R&L) 30 x 3 (R&L) 40 x 5 x 3 (R&L) (Volume PR) Bent Over Dumbbell Row 40 x 10 x 3 Cable Machine Triceps Extension 50 x 10 x 3 Banded Rotator Cuff Work Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 23, 2014 Author Share Posted September 23, 2014 Saturday 09/20/14 Deadlift 45 x 5 95 x 5 135 x 5 185 x 5 225 x 5 x 3 (Volume PR) Farmers Picks Monday 09/22/14 Shoulder Warmup Bench Press 45 x 5 65 x 5 85 x 5 105 x 1 125 x 1 x 3 (Volume PR) Chest Flye 15 x 10 x 3 Cable Machine Pull-Over 50 x 5 x 3 Pull-Ups BW x 8,6,6 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 27, 2014 Author Share Posted September 27, 2014 Tuesday 09/23/14 Full Squat 50 x 5 75 x 3 100 x 3 125 x 1 150 x 1 175 x 1 x 3 (Volume PR) Farmers Hold 40 x picks 90 x picks 130 x ~24 seconds Circuit: Stationary Dumbbell Lunges 25 x 8 x 3 Unilateral Dumbbell Calf Raises 35 x 10 x 3 BW Plank x 45,45,60 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 27, 2014 Author Share Posted September 27, 2014 Thursday 09/25/14 Dumbbell Clean and Press 25 x 5 35 x 11 (Rep PR) Circuit: Dumbbell Lateral Raises 15 x 15 x 3 Cable Machine Seated Rows 70 x 10 x 3 Lying Dumbbell Triceps Extension 15 x 8 x 3 Rotator Rehab Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 27, 2014 Author Share Posted September 27, 2014 Saturday 09/26/14 Deadlift 45 x 5 95 x 5 135 x 3 185 x 3 225 x 1 255 x 1 x 3 (Volume PR) -This was very hard today...also, wasn't actually what I was supposed to do... oops. Yoke 190 x pick x 2 260 x 4 x 2 picks 260 x 60 second hold Arnold Curls 15 x 10 20 x 10 x 2 Hanging Knee Raises BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 10, 2014 Author Share Posted October 10, 2014 Thursday 10/09/14 Haven't had a good workout in a while due to being in Reno for NAS Nationals. Log Clean and Press 32.5 x 10 52.5 x 5 72.5 x 5 90 x 1 100 x 1 110 x 1 110 x 2 (Rep PR, Volume PR) (I think there is a video somewhere....but I definitely need to work on my cleans...) Lateral Raises 12 x 12 x 3 Banded Triceps Pushdowns orange band Quote Link to comment Share on other sites More sharing options...
honk Posted October 10, 2014 Share Posted October 10, 2014 Did you compete? Let us know Quote Link to comment Share on other sites More sharing options...
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