AM Cardio

40 min incline walking


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5/3/1 Squat

Squat
5x315, 3x365, 2x405, 3x395

Olympic Squat
5x10x185#

ELECT Sets
1-arm DB Row
Leg Press
Leg Curl

Decline Sit Ups
3x10

Leg Press Calf Raise
3x8

Stiff Leg Dead (4inch box)
2x10

Seated Calf
100 reps


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AM Conditioning

4:30/:30 incline walk/run

Didn't sprint today as I'm still not 100% and didn't want to lose a lung.


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Extra

ELECT Sets (5x3 increasing # - no rest)
Good Morning
DB Curls
Tate Press
Front Raise
Icarian Hack Squat
DB Incline Bench

Pull Ups 5x5

Still sick so I didn't want to push the cardio so I just did a full body workout instead.

Tim's Week of Awesomeness

Tim's PR's for the week:

Bench 265x3 (PR)
Squat 315x2 (PR)
Deadlift 380x4 (PR)
Power Clean 160x5 (PR)

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5/3/1 Bench

Bench
5x225, 3x255, 4x285

ELECT Sets
Hammer Strength Incline Machine
Seated Dip Machine
Barbell Curls
Close Grip Chin Ups

Nautilus Pullover Machine 2x8
Hammer Curls 2x10
Pulldowns 3x8
Tricep Rope Pushdowns 3x8

AM Cardio

2:30 incline walk 2:30 incline run x 6

BWT 228.6


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5/3/1 Deadlift + Prowler

Deadlift
5x350, 3x400, 3x445, 1x505

Olympic Squat
5 sets x 10 reps x 175

Ab Wheel Roll Outs
3x12

ELECT Sets
1-arm DB Row
DB Shrugs
High Wide Pulley Rows (Fat)

Close Grip Pulldown (fat)
3x8

Bent Over DB Lateral Raise
3x10

DB Bench Press
2x10

Prowler + 90 x 6 trips

AM Cardio

30 min incline walking


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AM Conditioning

4:30 incline walk / :30 incline sprint x 6


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AM Prowler

Ric
Prowler + 80 x 9 trips

Jen
Prowler + 30 x 10 trips

Julia
Prowler + 30 x 5 high handles x 1 low handles (1st Time with Prowler)


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AM Conditioning

Agile 8 warm up

Prowler + 70 x 8 trips

3/3/3 Overhead Press + Tim PR's

Overhead Press
3x115,130 9x145

ELECT Sets
Overhead Press
1-arm 1/2 upright DB Row
Close Grip Bench
Leg Curls

Side Lateral Raise 2x8
Weighted Dips 2x10
Standing Concentration Curls 2x10

Tim
Squat 300x5 (PR)
Power Clean 150x8 (PR)

3/3/3 Squat

West Coast Fitness Port Orchard

Squat
3x275,315, 9x350 (PR)

ELECT Sets
Olympic Squat 3x135,185,225,275,315
1-arm DB Row
Leg Press
Leg Curls

Leg Press Calf Raise 3x8
Raised Stiff Leg Deadlift 2x10
Seated Calf Raise 100 reps

Tim DL / MP

Pr military 150x5 ...dead 360x4 then back said no more....i listened...will finish workout tomorrow.

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AM Conditioning

1 hour walk and 4 BIG hill sprints in downtown Seattle.


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AM Conditioning

4:30 incline walk :30 incline sprint x 6


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PM Cardio

30 min incline walking


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PM Conditoning

60 minute Kettlebell Class


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AM Cardio

30 min incline walking


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3/3/3 Bench + Tim PR's

Bench
3x210,240 7x270

Tim
Squat 255x8 (PR)
Power Clean 145x9 (PR)

ELECT = 1 long set of 15 reps but increasing the weight every 3 reps. So 5 sets of 3 done as with no rest except to add weight.

ELECT Method Exercises:
Incline Hammer Strength
Seated Machine Dips
Barbell Curls
Close Grip Chins

Machine Pullover 2x8
Hammer Curls 2x10
Fat Bar Pull Downs 3x8
Tri Rope Pressdown 3x8

Looks like a lot on paper but didn't take any longer than normal for the accessories.





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3/3/3 Deadlift

Deadlift
Tim 340x10 (PR)

Ric
3x315,350, 10x405

Olympic Squat
5 sets of 10 x 165

Dumbbell Row
10x100 15x120 x 4 sets

Good Morning
10x135, 10x155x4 sets

Ab Wheel Roll Out
3 sets of 12

Prowler + 70 + Tim + Larry -Kevin x 6 trips.

In fairness Kevin has a strongman comp on Sat so he is deloading. He also hit a 220x2 Overhead Press for a PR the last time he was in the gym.


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AM Cardio

40 minutes incline walking


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AM Conditioning

Prowler + 60 x 10 trips


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AM Cardio

30 min incline walking


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5/5/5 Overhead Press

OHP
5x105,120 9x140

Pull Ups (5 grips)
58 total reps

Dips
BW x 101 total reps

Arnold Press
35# x 15,12,13,10,13

Barbell Biceps
60x15,15,15,15,11,13,10
Was supposed to be :30 between sets but.......


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AM Conditioning

Top 1/2 hill run x 6


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AM Cardio

30 min incline walking


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5/5/5 Squat - Conditioning

Squat
5x255,295, 10x330 (PR)

Olympic Squat
10x155x5 sets

Trap Bar Shrug
20x240,240 15x240,240 12x290

Strict Deficit SLDL
10x135x4 sets 10x185

Decline Sit Up
10x10#x 5 sets

Prowler
6 trips x Prowler + 50
2 trips x Prowler +70



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AM Conditioning

1 x Top 1/2 Hill Run
15 x Hill Sprints