Wod

Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Chest/Bis
4 sets, no rest
Bench-45/95/135/175 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 15/15/12/10
Push Up- x 20
DB Curl- 20/25/30/35 x 10

2 sets Plyos
Side 2 Side Med Ball Push up- x 5ea side
Barbell Power Curl- 45 x 5

Bench- singles with 185/195/205/215/225
2 sets, no rest
Bench- 185/195 x 8/5
Preacher Curl-65/75 x 12/10

2 sets, no rest
DB Bench- 60 x 10
Barbell Reverse Curl- 65 x 10

3 sets, no rest
Forearm Curls- 75 x 12/10
TRX Push Up- x 10 slow tempo
Farmer’s Carry- 60s

1.5mi run on the treadmill
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
4 miles (1100') this morning with Tiny Elvis. This wasn't an overly pleasant outing as it's my first mid-layer test go- soak base layer, weigh, put on mid-layer, hike fast because you're wet and cold :D, reweigh base layer (and mid-layer) to see how much moisture is stripped away. Not fun, but all in the name of science!
 

JMasson

Lil-Rokslider
Joined
Aug 9, 2020
Messages
251
Been terribly busy with people packing and moving my household goods, we just took my wife’s car to Atlanta get shipped overseas on Tuesday. Finally got our Italian visas and official passports back yesterday, so today flight should be getting booked. With all that said I haven’t had time to workout. I have been doing the burpee challenge I agreed to. Yesterday I finally carved out 90 minutes and hit the gym in the evening.

Warm up:
50 x burpees
2k row
3 rounds:
10 x body weight squat
10 x bottoms up KB press
10x pull up

Workout:
50 x LB press @ 30#
50 x DL @ 225
50 cal on jacobs ladder
50 x front squat @ 185
50 cal on assault bike
50 x burpees

This morning is going to be 50 burpees followed by a long recovery run.
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Legs- couldn’t PT until this afternoon, did my full stretch/mobility warmup
4 warm up sets
Squats/Calf Raise-45/95/135/185 x 15
Good Mornings-45 x 7
Plyos- x 5ea

Squats- 3 rep sets from 225 up to 385

Bench Squats (1min rest)- 255/265/275 x 20/16/12
3 sets, 1min rest
Front Squats going low and slow- 95/115/135 x 10
2 sets, 1min rest
Step Ups- 95 on the barbell x 10ea
 
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