The ADD's Log: Build Back Better

[The ADD]

Dead Lift Focus

• Warm-Up Period
  • Assault Bike 30K
  • Band Pull-Aparts
  • KB Shoulder Raises
  • KB Shoulder Press
  • Leg Extensions
  • Single Leg RDLs
• Deadlift Period
  • Double Overhand, Versa Grips, 85% of 1RM, Conventional Deads 2x5x425 and 1x3x425 (failed the last two reps)

 

[The ADD]

That was rough but gotta start somewhere

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Shoulder Raises
  • Palloff Press
• Lifting Period
  • Military Press 3x5x135
  • Chest Super Set
    • Neutral Grip DB Press 3x10x75
    • Push-Ups 3x10xBW
  • Pendlay-Yates Rows 3x10x225

 

[Cereal_Bowl_Assassin]

Any updates @The ADD

 

[The ADD]

Any updates @The ADD

Lol my job might as well be a Santa’s Elf from Thanksgiving to the New Year.

Back at in 2020

 

[Cereal_Bowl_Assassin]

Lol my job might as well be a Santa’s Elf from Thanksgiving to the New Year.

Back at in 2020

Lol I know what you mean..sounds good brotha

 

[The ADD]

Lower Body Focus

• Warm-Up Period
  • Assault Bike 25 Cals
  • Hip Abduction
  • Leg Extensions
  • Single Leg RDLs
• Lifting Period
  • Back Squats 2x10x250 & 3x3x275
  • Seated Hamstring Curls 3x10x90
  • KB Farmers Walks 1x5x62
• Conditioning Period
  • Assault Bike 50 cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Shoulder Raises
• Lifting Period
  • Military Press 3x5x135
  • Pendlay-Yates Rows 3x5x275
• Conditioning Period
  • Assault Bike 50 cals

 

[The ADD]

Lower Body Focus

• Warm-Up Period
  • Walking Lunges
  • Assault Bike 25 Cals
  • KB Squats
  • Single Leg RDLs
• Lifting Period
  • Zercher Squats 3x10x185
  • Single Leg Press 3x10x180
  • Single Leg RDLs 3x10x50
  • Leg Extensions 3x10x130
• Conditioning Period
  • Assault Bike 50 cals

 

[The ADD]

Upper Body Focus

• Warm-Up Period
  • Band Pull-Aparts
  • KB Shoulder Press
  • KB Raises
• Lifting Period
  • Pendlay-Yates Rows 3x5x250
  • “Low Incline DB Bench Press 3x10x65
  • KB Shoulder Raises 3x10x53
• Conditioning Period
  • Indoor KB Farmers Walks 1x5x53
  • Assault Bike 50 cals

 

[The ADD]

Lower Body Focus

• Warm-Up Period
  • Assault Bike 25 Cals
  • Single Leg RDLs
  • Hip Bridges
• Lifting Period
  • Back Squats 3x10x225
  • Single Leg Press 3x10x180
• Conditioning Period
  • Hill Runs 1x5

 

[Cereal_Bowl_Assassin]

Hill runs

 

[The ADD]

Hill runs

I gotta keep it real. It was about 26 outside and I was feeling those squat reps. I wasn't sprinting them at all but that gradual incline had my chest burning.

 

[Cereal_Bowl_Assassin]

I gotta keep it real. It was about 26 outside and I was feeling those squat reps. I wasn't sprinting them at all but that gradual incline had my chest burning.

You're a better man than me brotha lol..running up a hill is torture lol but good stuff regardless

 

[The ADD]

Lower Body Focus

• Warm-Up Period
  • Walking Lunges
  • Assault Bike 25 Cals
  • KB Squats
  • Single Leg RDLs
• Lifting Period
  • Zercher Squats 3x10x195
  • Single Leg Press 3x10x200
  • Seated Hamstring Curls 3x10x90
• Conditioning Period
  • Assault Bike 50 cals