9/11/15 Workout - 5x3 and Cardio (Steady State + 6x30 second Sprints)

September Training

Walking (treadmill)

5 minutes || .1 mi

Standing Barbell Shoulder Press (OHP)

45 lb x 3 reps

55 lb x 3 reps

65 lb x 3 reps

75 lb x 3 reps

80 lb x 3 reps

85 lb x 3 reps

90 lb x 3 reps

95 lb x 3 reps

95 lb x 3 reps

Walking (treadmill)

5 minutes || .1 mi

Dumbbell Bench Press

50 lb 5x3 reps

Walking (treadmill)

35 minutes || 1 mile

Notes:

5 minute walk 4.5 minute walk + .5 minute sprints x 6

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@whsource @Drgarthdavis for gastro, murine data often doesn't translate IMHO. H/t @billbarendse for this slide pic.twitter.com/lWniePTynF

— Dr Grace/Gut Goddess (@Gut_Goddess) August 2, 2015

@crownvictoriano pic.twitter.com/a5hAFhCSgA

— ⚽Josh Manchester☁❄ (@JoshJMM) August 16, 2015

Chunky Monkey Protein #Cheesecake http://t.co/IfO4fg1NY9 via @proteinpowdr #foodporn #recipe #foodie #gymflow #gains pic.twitter.com/IyisJjq9Wr

— #HelpYouGetGAINS (@whey2muscle) September 6, 2015

9/10/15 Workout - 5x3 Day - Pre-workout was Nutrex Lipo-6 and Purus Labs NOxygen + Creagyn

Dumbbell Side Lateral Raise

5 lb 5x3 reps

Hammer Dumbbell Curl

5 lb 5x3 reps

Lying Dumbbell Tricep Extension

5 lb 5x3 reps

Dumbbell Flyes

5 lb 5x3 reps

Ab Wheel (kneeling)

5x3 reps

One-Arm Dumbbell Row

45 lb 5x3 reps

Barbell Squat

45 lb x 3 reps

65 lb x 3 reps

85 lb x 3 reps

155 lb x 3 reps

205 lb x 3 reps

Trap Bar Deadlift

140 lb x 3 reps

190 lb x 3 reps

260 lb x 3 reps

280 lb x 3 reps

300 lb x 3 reps

Walking (treadmill)

5 minutes || .1 mile

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9/8/15 Workout - Walk/Run - 3x6 Arms - Pre-Workout Dymatize Pursuit-RX

Walking (treadmill)

30 minutes || 0.77 mi

Notes:

5 minute warm-up 4 minute Tabata Sprints 10 minutes with 40 lb weight vest 6 minutes 20 lb weight vest 5 minutes walk/jog

EZ-Bar Curl

20 lb x 6 reps

40 lb x 6 reps

65 lb 3x6 reps

Hammer Dumbbell Curl

25 lb 3x6 reps

High Cable Curls

20 lb x 30 reps

Standing Biceps Cable Curl

5 lb 1x100 reps

Triceps Pushdown

20 lb 1x40 reps

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Ten Best Muscle Building Back Exercises http://t.co/LipaOG7HKF A Great Back Sets You Above the Rest pic.twitter.com/wJy2Wg9HuC

— LegionOfPower (@LegionOfPower) September 9, 2015

Esto. pic.twitter.com/EaPRMibjwn

— pressandpull.com (@pressandpull) September 9, 2015

9/7/15 Workout - 3x6 Day with Cardio Acceleration - Pre-Workout Used was Nutrex Outrage and Purus Labs NOxygen

Walking (treadmill)

00:05:00 || .1 mi

Barbell Squat

45 lb x 6 reps

45 lb x 6 reps

115 lb x 6 reps

135 lb x 6 reps

155 lb x 6 reps

Standing Barbell Shoulder Press (OHP)

45 lb x 6 reps

45 lb x 6 reps

65 lb x 6 reps

65 lb x 6 reps

65 lb x 6 reps

Walking (treadmill)

00:10:00 || .2 mi

Barbell Bench Press

65 lb x 8 reps

135 lb x 6 reps

135 lb x 6 reps

135 lb x 6 reps

Walking (treadmill)

00:05:00 || .1 mi

Trap Bar Deadlift

140 lb x 6 reps

140 lb x 6 reps

140 lb x 6 reps

Walking (treadmill)

00:05:00 || .1 mi

Close-Grip Barbell Bench Press

85 lb x 6 reps

90 lb x 6 reps

95 lb x 6 reps

Walking (treadmill)

00:05:00 || .1 mi

 
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La misma agua hirviente que ablanda las papas endurece los huevos. No se trata de las circunstancias sino de lo que estás hecho.

— Tr4iner (@tr4iner) August 26, 2015

Henry Adams.- #quote #image Via http://t.co/0yIojB3XJ9 pic.twitter.com/T5vQMhsqWy

— Corey Teramana (@SoYouThrive) September 8, 2015

If you missed it: T-shirt of the week. [via Bonne Kelly: https://t.co/XF74auwuwF …] pic.twitter.com/Qi6Zpa4l5h

— Steve Silberman (@stevesilberman) September 8, 2015