Day: May 12, 2024

2024/05/12

There has been a whole lot of soreness, but I’m glad to be back on the right path. All pop is gone from the house and I just weighed in at 219.9 after finishing this workout. Time to lead back out.

Warm-up / Cardio

10:00 TrueForm Walk

Back

4 Sets

  • 5 Deadlifts (155) / 12 Hip Bridges (30)
  • 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

  • 6 Pendlay Rows (85#)
  • 3×50/50m Suitcase carry (60/50#)

4 Sets

  • 3×10/10 Standing Banded Woodchops (CS blue)
  • 8 Lat Pulldown (115/82#)

4 Sets

  • 8 Seated Cable Rows (wide grip bar, 104/71-76-76-76#)
  • 3×12 DB Dead Bugs (12#)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 DB Pull Throughs (50/25)