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Results 91 to 105 of 112
  1. #91
    Join Date
    Oct 2016
    Posts
    120
    Circuit:

    4 sets
    15 squats to high ball toss
    20 elbow plank reach

    4 sets
    15 goblet squats
    15 db curl and press

    4 sets
    15 ea side, standing single arm cable row
    15 ea side, single leg deadlifts
    2 rounds suit case carry walk

  2. #92
    Join Date
    Oct 2016
    Posts
    120
    Circuit:

    4 sets
    15 squats to high ball toss
    20 elbow plank reach

    4 sets
    15 goblet squats
    15 db curl and press

    4 sets
    15 ea side, standing single arm cable row
    15 ea side, single leg deadlifts
    2 rounds suit case carry walk

  3. #93
    Join Date
    Oct 2016
    Posts
    120
    4 sets
    12 ea side lateral wall balls, 14lb
    30 sec plank

    4 sets
    12 ball slams, 12lb
    8 30lb goblet squats

    4 sets
    12 explosive hip thrusts
    25 lb ea hand farmer's
    15 25lb kb wsings

    2 minutes sprint, 9kph

    And practiced my cleans

    3x8 oly bar

  4. #94
    Join Date
    Oct 2016
    Posts
    120
    3 sets
    15 box jumps
    15 25lb kb swings
    12 30lb bb thrusters

    3 sets, progressive (30,40,60)
    elbow plank
    left side plank
    right side plank

  5. #95
    Join Date
    Oct 2016
    Posts
    120
    back squats
    2x5 bar weight warm up
    5x5 65lb, working sets

    RDL
    8 95lbs warm up
    5x5 105lbs

    Leg press
    3x10 210

    Leg extension
    3x10 80
    --

    6 sets
    20 box jumps
    15 rope slams
    10 15lb db clean and press
    5 burpees

  6. #96
    Join Date
    Oct 2016
    Posts
    120
    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    15 minute jog on the treadmill, 7.5% ave incline
    10 minute indoor bike HIIT

  7. #97
    Join Date
    Oct 2016
    Posts
    120
    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row

  8. #98
    Join Date
    Oct 2016
    Posts
    120
    Deadlifts
    5x5 135lbs, increased my working to about 60%
    Front squats
    4x6 65lbs
    Leg press
    4x12 150lbs
    Lying leg curl
    4x12 50lbs
    Leg extensions
    4x12 60lbs


    Presses:
    Overhead press
    5x5 45lbs
    Chest press
    4x12 60lbs
    Flyes
    4x12 20lbs
    shoulder raise machine
    4x12 20lbs
    lateral shoulder raise
    4x12 10lbs
    Triceps pushdown
    4x12 20lbs

  9. #99
    Join Date
    Oct 2016
    Posts
    120
    4 sets
    15 box jumps
    15 25lb kb swings
    12 30lb bb thrusters

    3 sets, progressive (30,40,60)
    elbow plank
    left side plank
    right side plank

    --

    Power cleans
    4x8 65lbs

    Hang pulls
    4x8 55lbs

    Shrugs
    4x8 bar weight

  10. #100
    Join Date
    Oct 2016
    Posts
    120
    4 sets
    15 box jumps
    15 25lb kb swings
    12 30lb bb thrusters

    3 sets, progressive (30,40,60)
    elbow plank
    left side plank
    right side plank

    --

    Power cleans
    4x8 65lbs

    Hang pulls
    4x8 55lbs

    Shrugs
    4x8 bar weight

  11. #101
    Join Date
    Oct 2016
    Posts
    120
    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row

    ?

    warm up sets:
    5 55lbs
    5 65lbs
    working:
    5x5 75lbs

    deadlifts
    warm up:
    1x8 95lbs
    5 135lbs
    working:
    5x5 155lbs

    ?

    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    ?

    Back squats
    8 bar weight warm up
    4x8 65lbs

    RDL
    8 bar weight warm up
    working:
    8 95lb
    2x8 115lb
    8 130lbs, strapped

  12. #102
    Join Date
    Oct 2016
    Posts
    120


    3 rounds
    8 135lb barbell deadlift
    6 burpees
    10 20lb kettlebell swing
    10 15lb kettlebell snatch



    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb



    5 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    3 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  13. #103
    Join Date
    Oct 2016
    Posts
    120
    3 rounds

    30 rope slams
    30 ball slams
    30 goblet squats
    1 minute plank

    20 minutes spin

    ?

    Bench
    5x5 60lbs

    accessory:
    4x10 chest press
    4x10 incline db chest press
    4x10 incline flys

    15 mins treadmill

    ?

    back squats
    5x5 80lbs

    4x10 db Romanian deadlifts
    4x10 goblet squats
    4x10 reverse lunge

    20 minutes elliptical

    ?

    5 rounds
    10 lateral wall balls
    10 suspension push ups
    10 suspension inverted rows
    10 box jumps

    10 minutes spin

  14. #104
    Join Date
    Oct 2016
    Posts
    120
    Deadlift
    5x5 185lbs

    Front squats
    4x6 65lbs

    Leg press
    3x12 200lbs

    Leg extension
    3x12 80lbs

    Lying leg curls
    3x12 80lbs

    Metabolic:
    15 minutes spin
    3 rounds
    12 kb swings
    10 inverted rows
    8 burpees

    ?

    Bench
    5x5 85lbs

    Db press
    3x12 30lbs

    Db flys
    3x12 40lbs

    Metabolic:
    15 minutes inclined walk
    3 rounds
    12 suspension push ups
    10 plank reach
    8 goblet squats


    ?

    45 minutes run

    ?

    Back squats
    5x5 95lbs

    RDL
    4x6 135lbs

    Goblet squats
    3x12 35lbs

    Lunges
    3x12

  15. #105
    Join Date
    Oct 2016
    Posts
    120
    3x5 deadlifts

    4x6 front squats
    3x5 assisted chin ups
    3x10 bent over row
    3x10 lat pulldown
    3x10 seated cable rows
    3x10 single arm db row



    Circuit:

    5 rounds
    20 squat jumps
    15 ball slams
    10 renegade rows
    5 burpees




    5x5 bench press

    3x10 db press
    3x10 inclined db flye
    3x10 triceps rope push down
    3x10 overhead triceps db extension

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