Post by TM79 on Jan 21, 2017 19:42:10 GMT
Bench
Work up to a 5 Rep Max for the day: 5x135, 155, 175, 195, 205
Superset with:
Pull-ups
One Set for Max Reps: 8
One Set for Max Reps: 8
One Set for Max Reps: 8
One Set for Max Reps: 7
One Set for Max Reps: 7
Time: 10:25
Assistance
4 Rounds:
8 Ring Dips
12 Ring Rows
10 Back Extensions
Time: 6:30
Conditioning: Run (Treadmill)
5K, 24:48, 7:58 Pace, 211 Feet Elevation Gain, 400+ Calories
Comments: Got the treadmill put together. It's a little tight in here no with that thing. Hopefully we'll be in a bigger house soon... Lower back is killing me from picking that thing up and dragging it around last night. Going to throw in some back extensions today.
Bench: Got my arch back so that added 20 lbs to my bench from last week. Felt fairly strong on these.
Pull-ups: Decent sets. Still need to be getting over 10 reps on that first set.
Assistance: Nothing special. Shot a video of my current back extensions set-up. As you can see, it is pretty labor intensive to set all of that up and the padding on top of the box doesn't do much to cushion anything. This is why I barely ever do these and need to get a GHD.
Run: Good time. That thing is awesome. I just plugged my phone in and was rocking out the entire time. It also has an internet browser, but our internet is so slow that is reminds me of dial-up. Will have to figure out something about that. I was able to calculate the elevation gain based on the incline. The first and third miles were 1%. The second mile was 2%. Good stuff. OK, have a great day!
Work up to a 5 Rep Max for the day: 5x135, 155, 175, 195, 205
Superset with:
Pull-ups
One Set for Max Reps: 8
One Set for Max Reps: 8
One Set for Max Reps: 8
One Set for Max Reps: 7
One Set for Max Reps: 7
Time: 10:25
Assistance
4 Rounds:
8 Ring Dips
12 Ring Rows
10 Back Extensions
Time: 6:30
Conditioning: Run (Treadmill)
5K, 24:48, 7:58 Pace, 211 Feet Elevation Gain, 400+ Calories
Comments: Got the treadmill put together. It's a little tight in here no with that thing. Hopefully we'll be in a bigger house soon... Lower back is killing me from picking that thing up and dragging it around last night. Going to throw in some back extensions today.
Bench: Got my arch back so that added 20 lbs to my bench from last week. Felt fairly strong on these.
Pull-ups: Decent sets. Still need to be getting over 10 reps on that first set.
Assistance: Nothing special. Shot a video of my current back extensions set-up. As you can see, it is pretty labor intensive to set all of that up and the padding on top of the box doesn't do much to cushion anything. This is why I barely ever do these and need to get a GHD.
Run: Good time. That thing is awesome. I just plugged my phone in and was rocking out the entire time. It also has an internet browser, but our internet is so slow that is reminds me of dial-up. Will have to figure out something about that. I was able to calculate the elevation gain based on the incline. The first and third miles were 1%. The second mile was 2%. Good stuff. OK, have a great day!