The ADD's Log: Build Back Better

[The ADD]

how long do your workouts take? you workout daily?

With the new setup......real working session is 45 minutes or so.

6 days a week currently

 

[The ADD]

Dead Lift Focus

• Double Overhand
• Versa Grips
• 75% of 1RM
• Conventional Deads 5x3x345

 

[The ADD]

Upper Body Focus

• Assault Bike 8 mins, 19-20 MPH
• Military Press 4x4x130
• Flat BP 4x4x195
• Single Arm Landmine Press 4x4x35
• Assault Bike 8 mins, 19-20 MPH

 

[The ADD]

Lower Body: GVT’ish

• Back Squats 10x10x225, 90 secondish rest between sets

 

[The ADD]

Conditioning Focus

• Assault Bike 5 mins, 19-20mph
• Back Squats 5x10x250
• Prowler Push 5x2x90
• Trap Bar Farmers Carries 1x10x175
• Assault Bike 5 mins, 19-20mph

 

[The ADD]

Upper Body Focus

• Push Press 4x4x155
• Neutral Grip DB Press 4x4x85
• Dead Stop Kettle Bell Rows 4x4x62
• Pause Incline BP 4x4x160
• Neutral Grip KB Single Shoulder Press 4x4x25

 

[The ADD]

Lower Body Focus

• Assault Bike 5 mins 19-20
• Sprints 5x1x10 yards
• Front Squats 4x12x190
• Leg Extensions 4x12x115

 

[The ADD]

Dead Lift Focus

• Double Overhand
• Versa Grips
• 75% of 1RM
• Conventional Deads 5x1x370
• Single Leg RDLs 3x15x53KB

 

[The ADD]

Upper Body Focus

• Assault Bike 3 mins, 19-20 MPH
• Flat BP 4x4x200
• Push Press 4x4x155
• Single Arm Landmine Press 4x4x45
• Double Rep Single Arm DB Press 4x4x50
• Plate Loaded Rear Delt Machine 4x4x250
• Assault Bike 6 mins, 20-22 MPH

 

[The ADD]

Conditioning Focus

• Assault Bike 5 mins, 19-20mph
• Zercher Squats 4x12x190
• Single Leg RDLs 4x12x53KB
• Prowler Push 6x2x100
• Trap Bar Farmers Carries 1x12x185

 

[The ADD]

Upper Body Focus

• Snatch Grip High Pulls 4x2x230
• Pause Incline BP 4x4x170
• Savickas Press 4x4x105
• Neutral Grip KB Single Shoulder Press 4x4x18

 

[The ADD]

Lower Body Focus

• Sprints 4x1x30 yards
• Back Squats 4x12x260
• Seated Hamstring Curls 4x16x70
• Assault Bike 6 mins, 17-18 MPH

 

[The ADD]

Deadlift Focus-Deload Week/Conditioning

• Assault Bike 3 mins, 19-21 MPH
• Superset:
• Prowler Push 1x12x140
• Trap Bar Farmers Carry 1x12x205
• Assault Bike 3 mins, 21-23 MPh

 

[The ADD]

Upper Body Focus

• Assault Bike 5 mins, 20-22MPH
• Flat BP 4x4x205
• Military Press 3x4x140 & 1x3x140
• Double Rep Single Arm DB Press (Neutral Grip) 4x4x55
• Plate Loaded Rear Delt Machine 4x4x270
• Dead Stop KB Rows 4x4x70
• Assault Bike 5 mins, 19-21 MPH

 

[The ADD]

Lower Body Focus

• Assault Bike 5 mins, 19-20mph
• Front Squats 4x12x190
• Single Leg Press 4x16x180
• Elevated Single Leg RDLs 4x12x53KB
• Seated Hamstring Curls 4x16x60
• Assault Bike 7 mins, 19-20mph