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  1. #76
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    Circuit:

    4 sets
    15 squats to high ball toss
    20 elbow plank reach

    4 sets
    15 goblet squats
    15 db curl and press

    4 sets
    15 ea side, standing single arm cable row
    15 ea side, single leg deadlifts
    2 rounds suit case carry walk

  2. #77
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    4 sets
    15 wall 10lb wall balls
    5 (ea side) plank reaches

    3 sets
    15 explosive hip thrusts
    10 10lb bb thrusters
    5m farmer's walk

  3. #78
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    4 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    4 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  4. #79
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    Default

    Bent over rows
    4x8 60lbs

    Wide grip lat pull down
    4x10 60lbs

    Low row
    4x10 60lbs

    Straight arm pull down
    4x12 20lbs

    Face pulls
    4x12 15lbs

    Bicep curls
    4x8 30lbs

    DB hammer curls
    4x12 10lbs

    Finisher

    8 rounds
    20:10
    Rainbow slams
    Squat jacks
    Rope slams
    Lateral hop + burpees

  5. #80
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    Default

    back squats
    2x5 bar weight warm up
    5x5 65lb, working sets

    RDL
    8 95lbs warm up
    5x5 105lbs

    Leg press
    3x10 210

    Leg extension
    3x10 80
    --

    6 sets
    20 box jumps
    15 rope slams
    10 15lb db clean and press
    5 burpees

  6. #81
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    Default

    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    15 minute jog on the treadmill, 7.5% ave incline
    10 minute indoor bike HIIT

  7. #82
    Coming Up The Ranks eatntrain's Avatar
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    Default

    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row

  8. #83
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    Default

    Deadlifts
    5x5 135lbs, increased my working to about 60%
    Front squats
    4x6 65lbs
    Leg press
    4x12 150lbs
    Lying leg curl
    4x12 50lbs
    Leg extensions
    4x12 60lbs


    Presses:
    Overhead press
    5x5 45lbs
    Chest press
    4x12 60lbs
    Flyes
    4x12 20lbs
    shoulder raise machine
    4x12 20lbs
    lateral shoulder raise
    4x12 10lbs
    Triceps pushdown
    4x12 20lbs

  9. #84
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    Default

    Activation warm up
    IYTs
    face pulls

    Overhead press
    warm up
    5 20lbs
    5 30lbs

    working
    5 45lbs
    5 50lbs
    5 60lbs

    power cleans
    3x8 50lbs

  10. #85
    Coming Up The Ranks eatntrain's Avatar
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    Default

    Hi everyone. Here's my workouts for the past week:

    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    --

    Back squats
    8 bar weight warm up
    4x8 65lbs
    RDL
    8 bar weight warm up
    working:
    8 95lb
    2x8 115lb
    8 130lbs, strapped

    --

    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank

    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk

    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row



    front squats
    warm up sets:
    5 55lbs
    5 65lbs
    working:
    5x5 75lbs

    deadlifts
    warm up:
    1x8 95lbs
    5 155lbs
    working:
    5x5 175lbs

  11. #86
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    Default

    3 rounds

    30 rope slams
    30 ball slams
    30 goblet squats
    1 minute plank

    20 minutes spin



    Bench
    5x5 60lbs

    accessory:
    4x10 chest press
    4x10 incline db chest press
    4x10 incline flys

    15 mins treadmill



    back squats
    5x5 80lbs

    4x10 db Romanian deadlifts
    4x10 goblet squats
    4x10 reverse lunge

    20 minutes elliptical



    5 rounds
    10 lateral wall balls
    10 suspension push ups
    10 suspension inverted rows
    10 box jumps

    10 minutes spin

  12. #87
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    Default

    Deadlift
    5x5 185lbs

    Front squats
    4x6 65lbs

    Leg press
    3x12 200lbs

    Leg extension
    3x12 80lbs

    Lying leg curls
    3x12 80lbs

    Metabolic:
    15 minutes spin
    3 rounds
    12 kb swings
    10 inverted rows
    8 burpees



    Bench
    5x5 85lbs

    Db press
    3x12 30lbs

    Db flys
    3x12 40lbs

    Metabolic:
    15 minutes inclined walk
    3 rounds
    12 suspension push ups
    10 plank reach
    8 goblet squats




    45 minutes run



    Back squats
    5x5 95lbs

    RDL
    4x6 135lbs

    Goblet squats
    3x12 35lbs

    Lunges
    3x12

  13. #88
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    3 sets

    10 8lb medicine ball slams
    10 40lb suspension rows (ea side)
    10 WGS with walk out
    10 Swiss ball roll out
    10 20lb cable core press
    10 minutes treadmill




    10 minutes treadmill

    15 minutes HIIT/ABS NTC

    3 sets

    10 45lb sumo squat (smith machine)
    10 40lb squat machine
    10 bodyweight squats
    10 25lb db squats
    10 40lb lying leg curls
    10 30lb leg extension

  14. #89
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    Overhead Press 3x3

    High rack lockouts - 3x8
    Face pulls - 4x10
    Triceps pushdown - 4x10
    Overhead triceps extension - 4x10
    Side lateral raise - 4x10
    Shoulder press - 4x10

    4 sets
    5 ea side lateral wall balls
    12 kb swings
    15 ball slams

  15. #90
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    Default

    5x5 deadlift at 85% 1RM


    Accessory:
    4x8 barbell front squat
    4x12 leg press
    4x12 lying leg curl
    4x12 leg extension
    4x12 calf raises


    15 minutes incline treadmill walk

  16. #91
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    5 rounds
    15 kb swings
    12 ball slams
    10 burpees
    5 hip thrusts


    20 minutes elliptical

  17. #92
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    Default

    5x5 bench press @ 90% 1RM


    Accessory:
    4x8 high rack lock outs
    4x12 db press
    4x12 db flyes
    4x12 lateral side raises
    4x12 triceps rope push down

  18. #93
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    Default

    Tabata

    20 seconds working, 10 seconds rest

    8 stations:
    Muay Thai kicks
    Elbow planks
    Plated push press
    Band rows
    Ball slams
    Medicine ball jacks

  19. #94
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    Default

    3 sets
    5 oly bar cleans
    30 sec plank

    4 sets
    12 hip thrusts
    10 TRX push ups

    4 sets
    10 TRX inverted rows
    10lb kb step ups, 10 ea side
    35lb suitcase carry walk

    1500 strides elliptical

  20. #95
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    Default

    BENCH PRESS 3X5 85% 1RM

    ACCESSORIES:

    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN

    --

    CIRCUIT DAY


    --

    BACK SQUATS AT 3X5 85%1RM


    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL

    5 SETS OF 10

    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES

    --

    OVERHEAD PRESS 3X5 90%1RM

    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS

    5 SETS OF 10

    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS

    --

    DEADLIFT 3X5 90%1RM

    ACCESSORIES:

    FRONT SQUATS 4 SETS OF 6, 80% 1RM

    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

    --

    CARDIO

  21. #96
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    Basically did the same sets as last week, but increased the number of sets this time:

    BENCH PRESS 5X5 85% 1RM

    ACCESSORIES:

    OVERHEADPRESS
    4 SETS OF 6 75% 1RM

    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN

    --

    CIRCUIT DAY

    Did core workouts

    --

    BACK SQUATS AT 5X5 85%1RM


    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL

    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES

    --

    OVERHEAD PRESS 5X5 90%1RM

    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS

    5 SETS OF 10
    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS

    --
    DEADLIFT 5X5 90%1RM

    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM

    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

  22. #97
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    Default

    BENCH PRESS 3X5 90% 1RM


    ACCESSORIES:


    OVERHEADPRESS
    4 SETS OF 6 75% 1RM


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY

    15 reps, 4 rounds
    KB Swings
    Hip Thrusts
    TRX Rows
    30 sec plank


    --


    BACK SQUATS AT 3X5 90%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 3X5 90%1RM


    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10
    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --
    DEADLIFT 3X5 90%1RM


    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

 

 

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