Training Log Archive: nlewiswallsIn the 1 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
4 PM
Weightlifting 1:05:00 [4]
slept:7.5 weight:175lbs
Warm-Up
3 rounds:
5 rep Barbell Complex @ 75 lbs.
Instep Stretch
Foam Roll
Training
EMOM 6 x KB Swings:
10 min. @ 53 lbs. (60 total reps)
8/8/8/8/8 bench press @ 165 lbs.
superset with
12/12/12 DB hammer curls @ 35 lbs. (each side)
5/5/5 SA DB concentration curls @ 45 lbs. (each side)
15/15/15 incline push-ups @ bodyweight (feet elevated on bench)
superset with
3 x 40 sec. side bridges (each side)
3/3/3/3 weighted pull-ups @ +45 lbs. (DB between legs)
superset with
15/15/15/15 plate pinch press @ 2 x 5 lbs. plates pinched
20/20 DB shoulder hand jobs @ 8 lbs. (each side)
3 rounds:
5 rep Barbell Complex @ 75 lbs.
Instep Stretch
Foam Roll
Training
EMOM 6 x KB Swings:
10 min. @ 53 lbs. (60 total reps)
8/8/8/8/8 bench press @ 165 lbs.
superset with
12/12/12 DB hammer curls @ 35 lbs. (each side)
5/5/5 SA DB concentration curls @ 45 lbs. (each side)
15/15/15 incline push-ups @ bodyweight (feet elevated on bench)
superset with
3 x 40 sec. side bridges (each side)
3/3/3/3 weighted pull-ups @ +45 lbs. (DB between legs)
superset with
15/15/15/15 plate pinch press @ 2 x 5 lbs. plates pinched
20/20 DB shoulder hand jobs @ 8 lbs. (each side)