Thursday (24th) I did the PRT.
78 Pushups
78 Pushups
102 Situps
1.5 mile run in 11:03
Nothing special.
Friday was a 5k interspersed with Calisthenics.
20 Dips, 20 Pullups, 20 Med Ball Squats, 20 Med Ball Situps, 20 KB swings, 20 russian twists, 20 Pullups, 20 Dips.
Nothing special.
Friday was a 5k interspersed with Calisthenics.
20 Dips, 20 Pullups, 20 Med Ball Squats, 20 Med Ball Situps, 20 KB swings, 20 russian twists, 20 Pullups, 20 Dips.
- The dips left me a bit sore.
Saturday my pecs/tris/delts were toast, so I just did neck isometrics and Max Pyramid grip training on the Ivanko Super Gripper.
Tuesday was legs.
Dorsiflexion Isometrics with a 50lb dumbbell: 40 seconds x 2 rounds per foot.
Machine Standing Heel Raise: roughly bodyweight for close to 2:00
Tuesday was legs.
Dorsiflexion Isometrics with a 50lb dumbbell: 40 seconds x 2 rounds per foot.
Machine Standing Heel Raise: roughly bodyweight for close to 2:00
Machine Lumbar Extension
Machine Seated ham Curl: emphasis on the fully contracted position.
Strive Leg Press: Failed solidly at about 1:20 with 450lbs
Friday (precor machines)
Shoulder Lateral Raise: 1:25
Shoulder Press: 0:40, then drop set 0:55 (I faced into the seat back to change the movement path, to great effect!)
Chest Press: 0:55, then drop set 1:00.
Strive Leg Press: Failed solidly at about 1:20 with 450lbs
Friday (precor machines)
Shoulder Lateral Raise: 1:25
Shoulder Press: 0:40, then drop set 0:55 (I faced into the seat back to change the movement path, to great effect!)
Chest Press: 0:55, then drop set 1:00.
Anterior Neck Bridge isometrics on a pad: three holds totaling around 1:00
Posterior Neck Bridge isometrics on a pad: two holds totaling around 1:30
Posterior Neck Bridge isometrics on a pad: two holds totaling around 1:30
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