- Joined
- Jul 5, 2014
- Messages
- 879
- Reaction score
- 391
- Points
- 63
- Age
- 54
Sunday
Cardio am
3.5 miles
Cardio pm
20 min interval
Warm up 3 rounds
Walking lunges length of gym
Lateral lunges 10 each side
Diagonal lunges 10 each side
Air squats 30
Thrusters 10
Bullfrog complex 3 motions each side
Safety squat ass to grass
135 x 30 reps
Emom 14 reps for 15 min
200 lbs
Super set
Hack squat
10 rounds
8 plates each side 10 reps
Laying leg curls
15 reps
Super set 3 rounds
Ghd 10 reps
Trx pistol squat 10 reps each leg
Super set leg press
5 rounds
Plate loaded sled
5x25 reps press
Calf Press
5x 30( 10 reps 3 different angles )
Step up 16” box
135 lbs
10 reps each leg
3 rounds ( nearly died on third round )
Laying leg curl with sliders.
10 both legs
5 single leg
Holy shit hard
10 min arc trainer
Cardio am
3.5 miles
Cardio pm
20 min interval
Warm up 3 rounds
Walking lunges length of gym
Lateral lunges 10 each side
Diagonal lunges 10 each side
Air squats 30
Thrusters 10
Bullfrog complex 3 motions each side
Safety squat ass to grass
135 x 30 reps
Emom 14 reps for 15 min
200 lbs
Super set
Hack squat
10 rounds
8 plates each side 10 reps
Laying leg curls
15 reps
Super set 3 rounds
Ghd 10 reps
Trx pistol squat 10 reps each leg
Super set leg press
5 rounds
Plate loaded sled
5x25 reps press
Calf Press
5x 30( 10 reps 3 different angles )
Step up 16” box
135 lbs
10 reps each leg
3 rounds ( nearly died on third round )
Laying leg curl with sliders.
10 both legs
5 single leg
Holy shit hard
10 min arc trainer