December 19th
TTF LOWER WARM UP
CAMBERED Bar (72lb bar) box squats. 5x5. Bar, 155, 205, 245, 295lbs.
Bulgarian split squat. 3x5. BW,20,40lbs
Hammer calf machine. 3x12 w/90 total LBS
December 20th
TTF UPPER WARM UP
DECLINE BENCHPRESS 5x5. Bar, 135, 205, 255, 305lbs
Chest supported rows (sit). Total LBs. 90/180/230/280lbs
DB lat raise (SS) Tricep pressdowns
5x12
Last set 20lbs and 140lbs
Abs.
Dec 21st
Treadmill. 6min. 5min 3.5MPH then went to 4.5 MPH for 1min.
Neck 1x12. 80lbs
Ab coaster. 4x12 25lbs.
White curl machine. 20/15/10/5/5/5
Dec 22nd
Echo bike. 6min. Got to 1.81 of a mile.
Speed Dead’s (conventional) 10x1. 5sets with 95lbs then 5sets with 145lbs on bar. Against red bands.
Inverse Leg curl. 3x5. Cramped HORRIBLE.
Dec 23rd
TTF UPPER BODY WARM UP
PUSH UPS 1X 41reps
DB Shrugs 5x6. 55/75/90/110/130lbs
BB mil press. 4x4. 45,95,135,185, 190lbs
DB pull overs 3x6. 70/95/120
December 24th
Neck machine 1x12. 85lbs
Crunch machine. 2x20. 10lbs
BB curls. 20/15/10/5. 45/55/65/80lbs
Getting weight back on, strength is coming back slowly. Feels good to be able to actually lift and not be out of breath.
as far as my clients and athletes, we are deloading this week as we just tested last week. We are going to just do selectorized machines and High repetitions for at least two weeks during the holidays. I find this best due to a lot of people having to miss a work out here or work out there due to the holidays and family functions.