a) Warm up 3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Push Press
4x10 65%
d) Airdyne or Row
15 Rounds 20 Seconds on 40 seconds Rest for calories
A) Warm-up completed
ReplyDeleteB) 8 @ 205, 8 @ 225, 6 @ 255, 6 @ 270
C) Progressed up to 10 @ 115, took a while to warm up my shoulders
D) 169 calories on the Airdyne
Bacl squat
ReplyDelete225, 245, 270, 275
Push press at 145, tried to make everyset fast, smooth and with no pause or break
155 cals on the airdyne
A) complete
ReplyDeleteB) 265, 285, 325, 345
C) 165
D) 163 (rower)
Squats: 145/155/175/190.... Accidentally operated on the fact that I was using a 45lb bar except I wasn't. Idk.
ReplyDeletePush press : 1 x 10 x 95
3 x 10 @ 100
Air dyne: 133 cal
A. Warm up notta so good..2 rounds only coz I was pressed for time
ReplyDeleteB. Squats: 8x 160, 8x 175, 6x 195, 6x 210 ..felt good
C. Push press @ 85# and steady up and down, only took a second on 8 @ set 4
D. 131, JESUS ANDY!!!
Ps airdyne!
DeleteA) Complete
ReplyDeleteB) Backsquats
8 x @245
8 x @260
6 x @300
6 x @320
C) Push press
4 sets of 10 @155
D) 166 cals on airdyne
I hate you. :)
Deletelol, love you too dan :)
Deleteb)back squats
ReplyDelete8@ 200
8@215
6@245
6@260
I think I might be getting stronger cuz I didn't feel like I was squatting great but I got through all the lifts, and a couple weeks ago I would of had to be perfect to get them all done.
c)push press
10@ 135
10@ 140
10@ 145
10@ 150
haven't maxed out a psh press in a while so I had to guess what I was at, did them all with only resting at the top.
D) row 150 calories.
A) complete
ReplyDeleteB) back squats
8 @ 205
8 @ 225
6 @ 255
6 @ 270
c) push press
4 x 10 @ 115/125
d) air dyne 144 cals