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  • #76
    Week 2, Day 2

    Paused Bench - 4 reps @ 7, 12 additional reps staying at 7 using same weight
    205 x 4 @ 7.5, 205 x 3 x 4 sets @ 7

    SSB Bar Squats - 8 @ 7, 12 additional reps at 7 using the same weight
    195 x 8 @ 7, 195 x 6 x 2 sets @ 6.5

    Seated Dumbbell Overhead Press @ 8-9 for 3 sets of 12 - first set @ 9 - then minus 5% and 2 additional sets of 12 @ 8-9 12:00 Cap
    50s x 12 @ 9, 45s x 12 x 2 sets @ 8, 8.5
    10:30

    Dumbbell fly - 3 sets of 12-20 reps @ 8-9 - 10 Cap
    50s x 12 x 3 sets @ 8
    9:15

    Comment


    • #77
      Week 2 GPP Session 1

      LISS 30:00 walking up hill - 1.87 miles

      1 arm Dumbbell row
      115 x 14 x 3 sets @ 8.5, 8.5, 9

      AMRAP Leg Raises 8:00
      170 reps

      1 Arm French Press super set with dumbbell Hammer Curls
      Tris 40 x 12 x 3 sets @ 8.5, 8.5, 9, 9
      Bis 55 x 15, 14, 12, 12 @ 8.5, 8.5, 9, 8.5

      Comment


      • #78
        Week 2, Day 3

        Deadlifts - 4 reps @ 7; additional 8 reps staying at 7
        350 x 4 x 1 set @ 7, 350 x 3 x 1 set @ 7, 350 x 2 x 2 sets @ 7, 350 x 1 x 1 set @ 7

        Slingshot Bench Press - 5 reps @ 7; additional 15 reps @ 7
        232 x 5 x 4 sets @ 7

        Bulgarian Split Squat - 12 reps @ 7; additional 24 reps @ 7 12:00 Cap
        20 x 12 x 3 @ 7
        10:00

        1 leg leg curl with Monkeyfeet standing - 3 sets of 12-20 reps @ 8-9 10:00 Cap
        25 x 12 x 3 sets @ 8.5, 8.5, 9
        9:00

        Comment


        • #79
          Week 2, Day 4

          Standing Overhead Press - 5 reps @ 7, 12 additional reps at 7 using same weight
          150 x 5 x 1 set @ 7, 150 x 4 x 3 sets @7, 6.5, 7

          Pendlay Row - 10 @ 7, keep weight the same and do an additional 20 reps, 12:00 Cap
          205 x 10 x 1 set @ 7, 205 x 7 x 2 sets @ 7, 6.5, 205 x 6 x 1 set @ 6
          11:15

          Dumbbell Bench Press - 12 reps @ 7, same weight for an additional 24 reps staying at 7, 12:00 Cap
          72s x 12 x 1 set @ 7.5, 72s x 8 x 1 set @ 7, 72s x 6 x 1 set @ 7, 72s x 5 x 2 sets @ 7, 6.5
          11:15

          Dumbbell Shrug - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
          120s x 14, 15, 15 @ 8, 8.5, 9
          8:15

          Comment


          • #80
            Week 2 GPP Session 2

            LISS 1.93 miles uphill power walk - 30:00

            Lat Pulldowns - 3 sets of 12-20 @ 8-9
            260 x 18, 16, 15, @ 8, 8, 9

            AMRAP Ab Wheel - 8:00
            130 rollouts

            1 Arm Triceps pushdown super sets with EZ Curl Bar curls - 4 sets of 12-15 @ 8-9
            Tris - 130 x 12, 15, 15, 15 @ 8.5, 9, 8.5, 9
            Bis - 100 x 12 x 4 sets @ 8, 8.5, 9, 9

            Comment


            • #81
              Week 3, Day 1

              Low Bar Squat - 4 reps @ 7, 12 additional reps @ 7
              292 x 4 x 1 set @ 7, 292 x 3 x 4 sets @ 7, 7, 7, 7.5

              Floor Press - 6 reps @ 7, 18 additional reps @ 7, 15:00 Cap
              182 x 6 x 4 sets @ 7, 7.5, 7, 7.5
              12:30

              Mid-Shin Block Pull - 8 @ 8, - 5% x 6 reps x 2 sets, 15:00 Cap
              315 x 8 x 1 set @ 8, 295 x 6 x 2 sets @ 7.5
              14:00

              1 leg Leg Extensions - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
              155 x 20, 15, 20 @ 8
              6:15

              Comment


              • #82
                Week 3, Day 2

                Paused Bench Press - 4 reps @ 7, 16 additional reps @ 7 using the same weight
                207 x 4 x 2 sets @ 7, 7.5, 207 x 3 x 4 sets @ 7, 7.5, 7, 7.5

                SSB Squat - 8 reps @ 6.5, 16 additional reps @ 7 using same weight
                200 x 8 x 3 sets @ 7

                Dumbbell Overhead Press - 12 reps @ 9, - 5% for 2 sets of 12 - @ 8-9, 12:00 Cap
                50s x 12 x 1 set @ 8.5, 45s x 12 x 2 sets @ 8.5
                10:50

                Dumbbell Fly - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
                50s x 14, 14, 12 @ 8, 8.5, 8.5
                9:15

                Comment


                • #83
                  Week 3 GPP Session # 1

                  LISS Cardio - 30:00 speed walk uphill - 1.92 miles @ 7

                  One Arm Bent over Rows - 4 sets of 12-20 reps @ 8-9
                  120 x 12 x 4 sets @ 8.5, 8.5, 9, 9

                  AMRAP Hanging Leg Raise - 8:00 Cap
                  180 reps

                  French Press overhead triceps extension on cable machine - 4 x 12-15 reps @ 8-9; Super Sets with Dumbbell Hammer Curls same Rx
                  tris - 30 x 15 x 1 set @ 6.5, 40 x 15 x 1 set @ 7, 50 x 15 x 1 set @ 7.5, 60 x 12 x 1 set @ 8.5 - first time doing these so wasn't sure where to start
                  bis - 55s x 15, 14, 14, 12 @ 8.5

                  Comment


                  • #84
                    Week 3, Day 3

                    Deadlift - 4 reps @ 7, an additional 10 reps staying at 7
                    352 x 4 x 2 sets @ 7, 352 x 3 x 2 sets @ 7, 7.5

                    Slingshot Bench Press - 5 Reps @ 7, an additional 15 reps @ 7
                    235 x 5 x 4 sets @ 7, 7, 7, 7.5

                    Bulgarian Split Squat - 12 reps @ 7, an additional 30 reps @ 7, 12:00 Cap
                    50 x 12 x 1 set @ 7, 50 x 10 x 1 set @ 8, 20 x 10 x 2 sets @ 6.5
                    11:00

                    One Leg Leg Curls using Monkeyfeet - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
                    25 x 14, 12, 12, @ 8, 9, 9
                    8:00

                    Comment


                    • #85
                      Week 3, Day 4

                      Overhead Press - 5 reps @ 7, and an additional 15 staying at 7 with the same weight
                      152 x 5 x 4 sets @ 7, 7, 7.5, 7

                      Pendlay Row - 10 reps @ 7, and an additional 30 reps using the same weight staying at 7 - 15:00 Cap
                      205 x 10 x 4 sets @ 7
                      14:00

                      Dumbbell Bench Press - 12 reps @ 7, keep the weight the same and do an additional 30 reps staying at RPE 7 - 15:00 Cap
                      72 x 12, 10, 10, 10 @ 7.5, 7, 7.5, 7
                      14:00

                      Dumbbell Shrug - 3 sets of 12-20 reps @ 8-9 - 10:00 Cap
                      120s x 15, 15, 17, @ 8.5, 9, 9
                      9:30

                      Comment


                      • #86
                        Week 3, GPP Session 2

                        LISS - 30:00 walk uphill - 1.95 miles

                        Lat Pulldowns - 280 x 14, 14, 14, 12, @ 8, 8, 9, 9

                        AMRAP Ab Wheel Rollouts - 8:00 135 reps

                        1 Arm Triceps Pushdowns - 130 x 14 x 4 sets @ 8.5 }}}}

                        Super Sets with EZ Curl Bar Curls - 100 x 12 x 4 sets @ 8, 8, 8.5, 9

                        Comment


                        • #87
                          Week 4, Day 1

                          Low Bar Squat - 4 @ 7, an additional 12 reps staying at 7 using the same weight
                          295 x 4 x 1 set @ 7; 295 x 3 x 4 sets [email protected] 7, 7, 7, 7.5

                          Floor Press - 6 reps @ 7, 16 additional reps, 15:00 Cap
                          183 x 6 x 4 sets @ 7, 7, 6.5, 7 12:15

                          Block Pulls - 8 @ 8; then - 5% for two sets of 6 - 15:00 Cap
                          320 x 8 x 1 set @ 7.5; 300 x 6 x 2 sets @ 7
                          13:15

                          One leg leg extensions - 3 sets of 12-20 reps @ 8-9; 10:00 Cap
                          185 x 20 x 3 sets @ 7
                          9:15

                          Comment


                          • #88
                            Week 4, Day 2

                            Paused Bench - 4 @ 7; another 16 reps staying at 7
                            208 x 4 x 4 sets @ 7, 7, 7.5, 7

                            SSB Squat - 8 @ 7; another 16 reps staying at 7
                            210 x 8, 6, 6, 4 @ 7, 7, 6.5, 6

                            Seated Dumbbell Overhead Press - RPE 8-9 12:00 Cap
                            55s x 12 x 1 set @ 9; 50s x 12 x 2 sets @ 8, 9
                            10:30

                            Dumbbell Fly 3 sets of 12-20 reps @ 8-9, 10:00 Cap
                            50s x 15, 15, 14, @ 8.5
                            9:00

                            Comment


                            • #89
                              Week 4, GPP Session 1

                              LISS - 30:00 uphill walk - 1.92 miles

                              One Arm Dumbbell Rows - 4 sets of 12-20 reps @ 8-9
                              120s x 14, 12, 12, 12 x 4 sets @ 8.5, 8, 8.5, 9

                              AMRAP Hanging Leg Raises - 8:00
                              185 reps

                              One Arm overhead French Press Triceps Extension Super Set with Dumbbell Hammer Curls - 4 sets of 12-15 reps @ 8-9
                              Triceps - 60s x 12, 14, 12, 12, @ 8, 8.5, 8.5, 9
                              Biceps - 55s x 14, 14, 14, 12 @ 8, 8.5, 9, 9

                              Comment


                              • #90
                                Week 4, Day 3

                                Deadlift - 4 reps @ 7, 10 additional reps @ 7
                                355 x 4, 3, 2, 2, 3 @ 7, 7.5, 7, 7, 7.5

                                Slingshot Bench Press - 5 reps @ 7, 15 additional reps @ 7
                                237 x 5 x 4 sets @ 6.5, 6.5, 6.5, 7

                                Bulgarian Split Squat - 12 reps @ 7, 30 additional reps @ 7 - 15:00 Cap
                                30 x 12, 10, 10, 10 @ 7
                                13:00

                                Single leg Hamstring Curl - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
                                50 x 20 x 1 set @ 6.5, 70 x 12 x 1 set @ 7.5, 70 x 16 x 1 set @ 8
                                7:25

                                Comment

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