The ADD's Log: Build Back Better

[The ADD]

Upper Body Focus
Incline BP 3x12x155 and 1x20x135
Pull-ups 2x15xBW and 1x7xBW
Snatch Grip High Pulls 3x10x160
Yates Rows 3x15x160
DB Hex Rows 3x20x17.5
Lateral DB Shoulder Raises 3x15x17.5

 

[The ADD]

Lower Body Focus
Box Squats 5x10x295
Back Squats 4x10x200 and 1x12x225
Leg Extensions 3x20x160

 

[The ADD]

Dead Lift Focus
DL: 1x5x230, 1x5x280, 1x3x300 1x2x315, 1x2x405 and 1x1x500
Hip Thrust: 5x15x185
Leg Press 5x10x500
Defiect KB RDL 3x20x40

 

[The ADD]

Sunday Update
202.6 this morning , one of those weeks.

13K today for the walk, 5.1 miles

 

[The ADD]

Upper Body Focus
Incline BP 3x10x175 and 1x20x135
Inverted Grip Pull-Ups 3x15xBW
Snatch Grip High Pulls 3x8x175 and 1x20x135
Flat BP 4x8x185 and 1x16x135

 

[The ADD]

Lower Body Focus
Front Squats 3x8x250 and 1x12x210
Trap Bar Deads (High Handle) 3x15x255 and 1x25x225
Leg Extensions 3x20x160

 

[The ADD]

BF Test was canceled today but I went ahead an scheduled a Dex Scan (supposed to be the best method) for mid-May. More time to get in shape.

 

[The ADD]

Conditioning: I backed off today because I have three more traning sesions this week and my carb loading is off schedule:
30 yard sprints x8
Tire Flips 6 sets

 

[The ADD]

Upper Body Focus
Flat BP 3x3x225
Supinated Grip Pull-Ups 5x5x45
Snatch Grip High Pulls 3x5x205
Military Press 3x5x115

 

[The ADD]

Lower Body Focus
Back Squats 3x4x315
Low Handle Trap Bar Deads 5x5x315
Tire Flips 6 sets

 

[The ADD]

Weighed in at 198.8 this morning


Dead Lift Focus
DL: 1x5x230, 1x3x300, 1x2x315, 1x2x405 and failed 1x1x505
Zercher Squats 3x12x155
Leg Press 5x10x500

 

[The ADD]

198.4
Easy day of walking 5 miles, 13K steps

 

[The ADD]

Upper Body Focus:
Incline BP 5x5x205 and 1x15x155
Pull-Ups (WG) 5x5x45 and 1x15xBW
Snatch Grip High Pulls: 3x5x205 and 1x15x155
SuperSet: Push-Ups 4x25xBW and Decline Sit-ups 4x25x10# Medicine Ball

 

[The ADD]

I've been way to restrictive with eating, time to make some changes.

 

[The ADD]

Lower Body Focus
Front Squats 5x5x270 and 1x10x210
Low Handle Trap Bar Deads 5x5x325
KB Walking Lunges 6x2x?