Thursday, November 23, 2017

Turkey Trot 5K...

Framingham Turkey Trot 5K. Unofficial time - 30:04. Slow and steady. Running is only fun when it’s over.

Wednesday, November 22, 2017

7-5-3 Wave - Shoulders 

Pure Strength Shoulder Press - 140-150-160/150-160-170 then, 1x15 @ 90lbs


Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs

Barbell Shrugs - 295-315-335/315-335-355 then, 1x12 @ 295

Overhead Plate Raise - 5x10 @ 45lbs

Superset of:

Kettlebell Jump Shrugs - 3x10m

KB Upright Row - 3x10 

@ 24kg (53lbs)

Cash Out:

Incline Rear-Delt Raises 2x15 @ 15lbs

V-Shoulder Press Up - 2x10 @ 25lbs





Sunday, November 19, 2017

7-5-3 Wave - Arms...

Barbell Curls - 70lbs-80lbs-90lbs/80lbs-90lbs-10lbs0

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-125lbs(5) then, 1x20 @ BW

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1

Close Grip Bench Press - 170-190-210/190-210(2)-230(x) then, 1x15 @ 135lbs

* Using a 1-0-4 tempo

Saturday, November 18, 2017

7-5-3 Wave - Chest/Back...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs(4)/195lbs(3)then, 1x15 @ 135lbs

High Pull - 75-85-95/85-95-105

Incline DB Bench Press - 60-70-80/70-80-90 then, 1x15 @ 55lbs

Barbell Row - 140-160-180/160-180-200

Cash Out: 

Cable Chest Raise - 3x10 @ 20lbs 

BTN Pull Up - 3x10 @ BW

Dips - 1x20 @ BW

Friday, November 17, 2017

7-5-3 Wave - Back Squats...

215lbs-225lbs-235lbs/225lbs-235lbs-245lbs then, 275x3


Cash Out - Barbell Curls:
1x100 @ 35lbs then, 
85x5, 75x4, 65x3, 55x2, 45x1 

Preacher Curl - 3x5 @ 50lbs 

Wednesday, November 15, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 55-65-75/65-75-85


Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs

Barbell Shrugs - 275-295-315/295-315-335 then, 1x12 @ 275lbs

Overhead Plate Raise - 5x10 @ 45lbs

Kettlebell Jump Shrugs - 3x10 @ 24kg (53lbs)

Incline Rear-Delt Raises 3x15 @ 15lbs

V-Shoulder Press Up - 3x10 @ 20lbs

KB Upright Row - 3x10 @ 80lbs

Tuesday, November 14, 2017

7-5-3 Wave - Arms...

Barbell Curls - 70-80-90/80-90-100


Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs -225lbs(2)

* Using a 1-0-4 tempo

Cash Out -

Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps

Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55

Sunday, November 12, 2017

Five Squats OTM – 25 minutes...

Five reps on the minute for 25 minutes @ body weight (165lbs).

125 reps for 20,625lbs lifted.

Cash Out:

Curls - 5x10 @ 75lbs

Neutral Grip Pull Ups - 10-9-8-7-6-5-4-3-2-1 - 55 reps


Saturday, November 11, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)

Incline Rear-Delt Raises 3x15 @ 15lbs

Upright Row - 3x10 @ 70lbs

Thursday, November 9, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs


Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (2) - 225lbs(x)

* Using a 1-0-4 tempo


Wednesday, November 8, 2017

7-5-3 Wave - Back & Chest...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs (4) -195lbs (2)

Strict Pull Up - 20-25-30/25-30-35

Incline DB Bench Press - 60-70-80/70-80-90

Barbell Row - 135-155-175/155-175-195


Monday, November 6, 2017

Kettlebell Figure 8/hold & 20 Hill Runs...

Twenty rounds of:

10 kettlebell figure 8/hold (35)


* 200M Run after each set (100M down hill and 100M back)
40:45 

Max HR - 190
AVG HR - 165

Sunday, November 5, 2017

7-5-3 Wave - Back Squats...

Back Squats: Max reps @ 1.5x body weight - 237lbs - 10 reps.

 Then, 7-5-3 @ 205-215-225/215-225-235


Cash Out - Barbell Curls:
1x100 @ 25lbs then, 
75x5, 65x4, 55x3, 45x2, 35x1 
2x10 of neutral pull ups 


Saturday, November 4, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs


Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Finished my shoulder workout with  Rear-Delt Machine. 15-15-15@ 115lbs