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Training Log 7/18/16

Warm up

  • 5-10 minutes rowing machine
  • Tricep Stretch
  • Cross Arm Stretch

  • Workout

  • Push ups: 3 sets of 7
  • Bench Press: 5 Sets of 6 (~70% 1RM)
  • Tricep Dips: 4 Sets of 6 (Add weight as needed)*
  • Hanging Leg Raises: 4 Sets of 9 (Perform as a superset with Tricep dips)
  • Rope Pushdown: 3 Sets of 12 Reps
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Training Log 7/15/16

Warm up

  • 5 minutes stationary bike (85-95 rpm)
  • Forward deep lunge
  • Hamstring stretch
  • Jefferson Curl

Workout

  • Barbell Clean Squat: 4 Sets of 4 Reps (Start with 45 lbs, then 65 lbs, 95 lbs, and 115 lbs)*
  • Barbell Back Squat: 5 Sets of 7 Reps (~75% of 1RM)
  • Front Squat: 2 Sets of 6 reps (50% of weight used for Back Squat)
  • Pistol Squats: 4 sets of 6 reps (If you cannot complete a full pistol squat, use a box)*

*Scale as needed