Smith Machine Squats
3x3 @ 275lbs - 2475lbs
3x5 @ 225lbs - 3375lbs
3x7 @ 185lbs - 3885lbs
3x9 @ 155lbs - 4185lbs
73 reps for 13.920lbs total
Leg Lifts - 5x5
Dragon Flags - 5 consecutive reps then, ten second hold!
My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Showing posts with label dragon flags. Show all posts
Showing posts with label dragon flags. Show all posts
Wednesday, February 5, 2020
Thursday, January 16, 2020
Sunday, December 31, 2017
EDT - Chest & Back....
PR One - 15 Minutes:
Bench Press - 170lbs - 77 Reps
High Pull - 100lbs - 77 Reps
5 Minute Rest
PR Two - 5 Minutes:
Low-to-High Cable Chest - 20lbs - 43 Reps
Cable Row - 145lbs - 43 Reps
Cash Out:
5 L-Sit Pull Ups
Dragon Flag - 2x
High Pull - 100lbs - 77 Reps
5 Minute Rest
PR Two - 5 Minutes:
Low-to-High Cable Chest - 20lbs - 43 Reps
Cable Row - 145lbs - 43 Reps
Cash Out:
5 L-Sit Pull Ups
Dragon Flag - 2x
Sunday, November 2, 2014
Burpee Pull Overs & Dragon Flags...
Burpee Pull Over - perform a burpee under a bar one foot out of your reach, jump and catch the bar, do a pullover, finish the rep with arms locked out in support on top of the bar.
I did about 15 of them. Fun as hell but they smoke your upper body.
Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position. The legs are driven up as if you are performing a reverse crunch. From there, the lifter will lower themselves down not allowing any part of their body to touch the bench except for their upper back. This is an important form cue. This makes the exercise so much harder. The lifter lowers their body until it is right above the bench. The other important coaching cue is to make sure when the lifter raises back up, they do NOT bend at the waist, but rather raise their entire body as it was lowered, in a straight line.
I did a couple of these for about 30 secomnds each. I need to work on lowering my body close to the bench.
I did about 15 of them. Fun as hell but they smoke your upper body.
Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position. The legs are driven up as if you are performing a reverse crunch. From there, the lifter will lower themselves down not allowing any part of their body to touch the bench except for their upper back. This is an important form cue. This makes the exercise so much harder. The lifter lowers their body until it is right above the bench. The other important coaching cue is to make sure when the lifter raises back up, they do NOT bend at the waist, but rather raise their entire body as it was lowered, in a straight line.
I did a couple of these for about 30 secomnds each. I need to work on lowering my body close to the bench.
Wednesday, July 16, 2014
"Just Move"...
Buy In: 2 Mile Airdyne 100 Step Ups - 20 inch (20# vest)
100 Pole Squats (20# vest)
Cash Out: 10 Dragon Flags
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