Monday
Safety bar squats. 2x12. Bar, 115lbs
Step-Ups. 2x6each Leg. BW, BW
DB RDL. 2x12. 30lbs, 35lbs
FRONT PLANK. 2sets. 30sec/30sec
Echo Bike. 6min. 1.65mile
Tuesday
Jacob’s ladder. 6min total time. Quad pump city!!!! Did 2min, 1,1,1,1. Legs are fried.
BB bench press. 55lb x12, 105x12 RPE 4/5
DB low row. 30x12, 40x12. RPE 5/6
BB curls 2x12. 45lb bar both sets. RPE 7/8
Neck Machine/Band Pull aparts 4x12 (SS)
Abs, (physio ball) (SS) PUSH-UPS. 12reps on ball. Push-ups 1,2,3reps.
Wednesday
Walked the treadmill 6min. 3.5MPH for 5min then 3.9MPH for 1min. Felt good.
Did the ab coaster 4x12 BW.
Thursday
ECHO BIKE. 6min. 1.63mile. Felt good heart rate up pretty good.
DEADLIFT. 2x12. 95lbs, 135lbs. Sumo from floor
Belt March. 2x50reps. (2) 45lb plates
Hypertension (BW). 2x12. 1hole showing
LifeFitness Crunch. 3x12. W/15lbs total weight.
Friday
Standing DB Mil 3x12. 20/25/30 (RPE 5/6)
Sitting Low row Machine 3x12. 25/50/75 (RPE 4/5)
Band press downs (SS) FacePulls 3x12reps medium black band
Russian twist 3x25reps (10lb plate)
Plate Curls 3x12 (35lb plate)
Jacob’s ladder 6min. Went 100 steps (2:05) had to shake our legs on fire. Went 4 sets at 1min after. Legs get so pumped up from this stupid machine.
Slowly starting to feel better. Was a long time coming. Has been a long 6yrs but still looking forward to getting healthy and stronger every day.
For my groups and clients this week we will a deload week. Not your typical traditional deloading. Higher reps lighter weight and don’t get under the bar. Next week we start a 15 week template leading into testing everyone early summer.