Stats, Oct 5 & 8 versus Nov 15 & 17
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AlsDonkBoxSquat
Posts: 6,128 Member
Then:
Squat*, 70
Push Ups, 3 sets of 15, on toes
Seated row, 52.5
Step-ups, 40
Prone jackknife, 3 sets of 15
Deadlift, 85
Shoulder press, 20
Lat pulldown, 75
Lunge 25
Swissball crunch, 25 @ 10 pounds
Now:
Squat*, 140
Push Ups, 3 sets of 15, on toes hands in blast straps feet on bosu ball
Seated row, 72.5
Step-ups, 65
Prone jackknife, 2 sets of 25
Negative pull-ups 2 sets of 3 @ 10 seconds hold with a 6 second drop
Chin ups, 2 sets of 4
Deadlift, 130
Shoulder press, 25 (just can’t get passed it
Lat pulldown, 95
Lunge 75
Swissball crunch, 15 @ 35 pounds
* I think it's important to note that squats are on a smith machine, free weight would be about 20 or so pounds less.
Squat*, 70
Push Ups, 3 sets of 15, on toes
Seated row, 52.5
Step-ups, 40
Prone jackknife, 3 sets of 15
Deadlift, 85
Shoulder press, 20
Lat pulldown, 75
Lunge 25
Swissball crunch, 25 @ 10 pounds
Now:
Squat*, 140
Push Ups, 3 sets of 15, on toes hands in blast straps feet on bosu ball
Seated row, 72.5
Step-ups, 65
Prone jackknife, 2 sets of 25
Negative pull-ups 2 sets of 3 @ 10 seconds hold with a 6 second drop
Chin ups, 2 sets of 4
Deadlift, 130
Shoulder press, 25 (just can’t get passed it
Lat pulldown, 95
Lunge 75
Swissball crunch, 15 @ 35 pounds
* I think it's important to note that squats are on a smith machine, free weight would be about 20 or so pounds less.
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