Yessir! Much appreciated, Josh!
Saturday 5/11/18
Deadlift 5x3
Alt. DB shoulder press- 4x6
Tricep pull down- 3x12
Pull-ups- 4 sets
Pallof press- 3sets each side
Tuesday 5/15/2018
1.5 mile trail run, the deer flies ran me out of the woods pretty quickly. 3 sprints in the parking lot.
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Last edited by MolliesMaster; 05-15-2018 at 09:22 AM.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Jumped back in yesterday for the first time since heading to FL in March. I've eaten like shit, drank too much, and walked a ton of miles.
For time:
800 m run
150 DU
50 Sumo DL High Pull (115)
50 Back Squat (115)
150 DU
800 m run
20:37
Today:
15 min to build to a heavy 2 rep push jerk (165)
10 min AMRAP:
2,4,6,8,10 etc Push Jerk at 135
4,8,12,16 etc Box Jumps (24")
made it through 5 PJ in the round of 14
Them that don't know him won't like him, and them that do sometimes won't know how to take him
He ain't wrong, he's just different, and his pride won't let him do things to make you think he's right
They don't put Championship rings on smooth hands
Wednesday 5/16/18
Little switch up, thought I would give the KETOGAINZ 5x5 progam a shot for 4-8 weeks.
Today- Workout B
Backsquat 5x5
Deadlift 1x5
BB shoulder press 5x5
BB Row 5x5
Close grip bench 3x5
BB Curl 3x8
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Thursday 5/17/18
KB Swings 5x20
1.5 mile Run
Down to 207.2 this morning. 200 is the goal.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Friday 5/18/18
Back Squat 5x5
Bench Press 5x5
Bent Over Row 5x5
BB Shrug 3x8
BB tricep extension 3x8
BB Bicep Curl 3x8
It may be a fluke but the scale showed 205.2 this morning. Probably just water weight or what not but it was nice to see anyways.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Monday 5/21/18
Backsquat 5x5
Deadlift 1x5
BB shoulder press 5x5
BB Row 5x5
Close grip bench 3x8
BB Curl 3x8
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Tuesday 5/22/2018
KBS 5x20
2 mile run
Weight jumped back up to 211 this morning after two days of not counting calories, still kept carbs very low. Not sure what that is about.
Last edited by MolliesMaster; 05-22-2018 at 09:14 AM.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
It's not too bad. It was recommended to start off really light and build up, I think they even went as far to start with an empty bar if you were relatively new.
I didn't do anything that drastic. If I remember right I'm at 175 for BS, 245 for DL, 145 for the Row, 135 for the close grip bench and 70 for the curls. So it's been pretty easy. It is a lot of volume though, considering you squat 3 times a week. But that's probably where starting low helps out a good bit. I add 5lbs to the squat each session so it will take a little while to get back up to some heavier stuff.
Last edited by MolliesMaster; 05-22-2018 at 10:43 AM.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
Thursday 5/24/2018
Back Squat 5x5
Bench Press 5x5
Bent Over Row 5x5
BB Shrug 3x8
BB tricep extension 3x8
BB Bicep Curl 3x8
Right now life is like I'm in a committed relationship with keto and everywhere I go there's a slutty sandwich or dessert begging to give me a piece.
Also, all of this squatting has me hungry constantly.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
We did one today that sucked. You should give it a try. Finished in 24:30. Your dad and Wes O said it looked like a good warmup for them...
Buy in: 50 cal bike
21-15-9
S2OH @ 95#
T2B
WBS @ 30# wall ball
1 rope climb before and after each round
Buy Out: 50 cal bike
Negative, he asked me what I was feeling for this morning, that's what I came up with. He was leaning towards fran, but after yesterday's leg smoker I didn't want to do the thrusters. The 30 lb wall ball in that one is a game changer.
I bet so. I like the rope climb thrown in.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
This is one is getting programmed next week. I may do it tomorrow to get warmed up for Murph on Saturday...
1 mile run
Rest 4 min
800 m run
Rest 2 min
400 m run
Rest 1 min
200 m run
I'll toss in some push ups or pull ups during the rest period.
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