January 9th TTF LOWER FRONT squats  5x3. Bar, 95, 135, 185, 215, 250. Single Leg Curl 3x5 Worked up to 3 plates  January 10th Echo Bike.  6min. 1:84 of a Mile. BARBELL DECLINE work up to single 405lbs  Chest supported rows (sit).  Total LBs. Work up to 370lbs for double DB lat raise (SS) Tricep pressdowns 5x8.  […]

Jan 2ndCAMBERED BAR BOX SQUATS. Work up to single  Bar, 160, 230, 280, 300, 350,400lbs, 450lbs=pretty easy def go 500+ next time  B split squat BW, 30, 60lbs 3x5 Heavy AB pulldowns. 3x5 14/17/20 Jan 3rd TTF UPPER BARBELL DECLINE 5x2, 65, 155, 205, 245, 295, 305, 335, 385lbs Chest supported rows (sit).  Total LBs. 4x2. 100,200,245,290,335lbs […]

Dec 26th TTF LOWER WARM UP CAMBERED BAR BOX SQUATS. 5x3. Bar, 160, 230, 280, 320, 370lbs. Concentric 1rep with 370lbs (weight was actually around 380lb last sets) B split squat BW, 30, 55lbs 3x5 Dec 27th TTF UPPER BARBELL DECLINE 5x3 BAR, 135, 205, 255, 305, 355lbs Chest supported rows (sit).  Total LBs. 90/180/270/320lbs 4x3 […]

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 […]

Mon Straight Bar squats 5x2. Bar, 150, 200, 240, 290, 330, 380, 410lbs. 5 sec 500lbs eccentric  Heavy Ab pulldowns. 3x5.  13/17/20 (didn’t do due to time) Lunges 3x5. BW, 25,40,65lbs Single leg curl 3x5. 1/3plates only got 2 sets DECEMBER 6th Echo Bike 6min. 1:86 of a mile TTF UPPER WARM UP BENCH PRESS 5x3.  Bar, […]

MONDAY TTF LOWER BODY WARM UP Cambered Bar Squat. worked to 440lbs for a single Glute Ham raise 3x5 BW. Used less assistance Heavy Ab 3x5 worked up to stack TUESDAY TTF UPPER WARM UP Football bar press. 3x5. up to 235lbs Pullups. 3x5 THURSDAY TTF LOWER WARM UP Elitefts SS goodmornings. Worked to 270lbs […]

MONDAY TTF LOWER BODY WARM UP Cambered Bar Squat. worked to 380lbs Glute Ham raise 3x5 BW Heavy Ab 3x5 TUESDAY TTF UPPER WARM UP Floor press. Worked up to 315lbs Pull downs. 3x5 Swimmers Row 3x5 THURSDAY TTF LOWER WARM UP Elitefts SS goodmornings. 3x3 up to 230 Walking Lunges (SS) single Leg curls […]

MONDAY TTF LOWER WARM UP Cambered Bar squats. worked up to 300lbs Walking lunge 3x5 Single Leg Curl 3x5 Ab Pulldowns 3x5 TUESDAY TTF UPPER WARM UP Floor press. worked up to 295lbs Db Low Row. worked up to 110lbs Swimmers Row 3x5 Echo Bike 6min THURSDAY TTF UPPER WARM UP Elitefts SS bar Good […]

MON TTF LOWER BODY WARM UP Cambered bar Box squats 5x5. 75lbBar, 165lb, 215lb, 265lb, 300lbs. No spot walk out. Wore belt last set. Heavy Ab pulldowns. 4x5.  8/15/18/20 Lunges 3x5. BW, 25, 45lbs Single leg curl 3x5. 1/3 plates only did 2 sets TUES Echo Bike. 6min got 1:72 of a mile. TTF UPPER WARM […]

Monday TTF LOWER WARM UP Box squat. 5x3 worked up to 325lbs Ab Pulldowns 5x5 up to stack TUESDAY TTF UPPER WARM UP Floor press. up to 275lbs x 3 Lat Pulldowns 5x5 Push ups (SS) Curls 5x12 THURSDAY TTF LOWER WARM UP Deadlift (conventional) 5x3 up to 335 Single leg curls (SS) Lunge walk […]

Monday TTF LOWER WARM UP Box squat 5x5. up to 285lbs Single leg curls 3x5 BW Ab Pulldows 3x5 TUESDAY TTF UPPER WARM UP DB mil 5x12 DB low row 5x12 Swimmers row 3x5 THURSDAY TTF LOWER WARM UP Conveniental Deads (1mat) 5x5 up to 275lbs Glute Ham Raise 3x5 First time doing these in […]

MONDAY TTF LOWER WARM UP Belt squat 5x3. up to 350lbs Walking lunge 3x5 BW,10,20lbs AbCoaster 3x8 TUESDAY TTF UPPER WARM UP BB INCLINE PRESS 5x3, up to 255lbs Chest Support Row 5x3 up to 285lbs Dips 3xfail THURSDAY TTF LOWER WARM UP 1 Mat Deadlift 5x3. Up to 285lbs Prone Leg Curls 3x5 Ab […]

Monday TTF LOWER BODY WARM UP Belt squat 5x5. worked to 300lbs Db walking Lunge 3x5 AbCoaster 3x12 Tuesday TTF UPPER WARM UP Incline Press 3x5 up to 225lbs Chest Supported Row 3x5 up to 250lbs Curls (SS) Tricep 3x12 Thursday TTF LOWER Warm up 1 Mat deadlift worked up to 235lbs Prone Leg Curls […]

MON TTF LOWER WARM UP BELT SQUAT 5x5 worked up to 4plates Prone Leg Curls 5x5 Walking Lunges BW,BW, 20lbs TUES TTF UPPER WARM UP RHINO BAR. 155lbs 5xfail Lat Pull downs 5x8 up to 180lbs Push Ups (SS) Band pull aparts 3x8 THURS TTF LOWER WARM UP Deadlift (1mat) 5x5 up to 235lbs Heavy […]

MON TTF LOWER WARM UP ECHO BIKE. 6min. Safety Bar Good Mornings. 3x5. 185lbs Prone Leg Curl 3x5 Ab Pulldowns 3x5 TUES TTF UPPER BODY WARM UP Rhino Bar 155lbs 5xfail Lat Pulldowns. 5x5 180lbs last set stretch THURS TTF LOWER WARM UP Rack pulls (against red minis) 5x2. 225lbs Walking lunges 3x5 Stretch FRI […]

MONDAY TTF LOWER WARM UP SAFETY bar squats. 5x3 worked up to 200lbs Bulgarian Split Squats 5x4 each leg 20lbs Ab Machine 3x10 TUES TTF UPPER WARM UP Bamboo Crazy bell press 100reps 26lbKB’s Lat pull downs 5x8 150lbs Tricep Pressdowns 5x8 Stretch THURS TTF LOWER WARM UP Echo Bike 6min 1:64 of a mile […]

MON TTF LOWER WARM UP SAFETY Bar good mornings 3x5 worked up to 185lbs Bulgarian Split squat 3x5 worked up to 20lbs Heavy Ab Pulldowns 3x5 worked up to stack TUES TTF UPPER WARM UP Rhino Bar 100 reps 135lbs DB low rows 3x8 worked up to 70lbs Bicep machine 3x8 Ab Machine 3x20 THURS […]

MON TTF LOWER WARM UP Good mornings using the safety squat bar 5x5. Single Leg curl machine 5x5 Ab Pulldowns 5x5 TUES TTF UPPER WARM UP SPEED BENCH AGAINST RED BANDS. 10x3 Lat pull downs 5x8 BB curls 5x8 THURS TTF LOWER WARM UP Speed deads 10x3 against red bands. Prone leg curls 5x8 Bulgarian […]

MONDAY TTF LOWER WARM UP Belt Box squat 3x5 100lbs DB walk lunge 3x5 20lbs Ab Pulldowns 3x5 15plate TUESDAY TTF UPPER WARM UP DB bench Press 5x8 worked up to 80lb Rope pressdowns 5x8 worked up to 110 Push ups 2x20 THURSDAY TTF LOWER WARM UP ECHO BIKE 6min Rack pulls against 2 mini […]

Mon TTF LOWER WARM UP BW BOX SQUAT 3x8 ABDUCTION/ADDUCTION 3x8 BW lunge 3x8 TUES Treadmill walk 6min AB Machine 3x8 DB mil press 3x8 DB low Row 3x8 CURL MACHINE 3x8 Stretch THURS TTF LOWER WARM UP KB DEADLIFT 3x8 PRONE LEG CURLS 3x8 STRETCH FRIDAY TTF UPPER WARM UP PUSH UP 3x3 LAT […]