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The ADD's Log: Build Back Better
- Thread starter The ADD
- Start date
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Who Replied?Dead Lift Focus
- Warm-Up Period
- Assault Bike 25 Cals
- Band Pull-Aparts
- KB Shoulder Raises
- KB Shoulder Press
- Push-Ups
- Leg Extensions
- Single Leg RDLs
- Deadlift Period
- Double Overhand, Versa Grips, 70% of 1RM, Conventional Deads 5x5x355
- Accessory Period
- Front KB Carries 5x2x53
- Single Leg RDLs 5x10x53
Upper Body Focus
- Warm-Up Period
- Assault Bike 50 cals
- Band Pull-Aparts
- KB Shoulder Press
- KB Raises
- Lifting Period
- Pendlay-Yates Rows 5x5x225
- “Low Incline DB Bench Press 3x10x65
- Military Press 3x10x75
Last edited:
Dead Lift Focus
- Warm-Up Period
- Assault Bike: 50 Cals
- Band Pull-Aparts
- KB Shoulder Raised
- Leg Extensions
- Glute Bridges
- Frog Pumps
- Deadlift Period
- Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x3x380
- Accessory Period
- Zercher Squats 5x3x225
- KB Shoulder Raises 3x15x44
Last edited:
Upper Body Focus
- Warm-Up Period
- Assault Bike 50 cals
- Band Pull-Aparts
- KB Shoulder Press
- KB Shoulder Raises
- Palloff Press
- Banded Rows
- Lifting Period
- Pendlay-Yates Rows 3x5x250
- Snatch Grip High Pulls 3x3x205
- Pause Flat BP 2x5x190 and 1x4x190
- KB Shoulder Raises 3x10x60
Dead Lift Focus
- Warm-Up Period
- Assault Bike: 25 Cals
- Band Pull-Aparts
- KB Shoulder Raised
- Leg Extensions
- Single Leg RDLs
- Palloff Press Squats
- Deadlift Period
- Double Overhand, Versa Grips, 80% of 1RM, Conventional Deads 5x1x405
- Accessory Period
- Zercher Squats 5x3x225
- Snatch Grip High Pulls 3x5x160
- Conditioning Period
- Assault Bike 50 cals
Last edited:
Upper Body Focus
- Warm-Up Period
- Assault Bike 50 cals
- KB Shoulder Press
- Palloff Press
- Palloff Press Squats
- Chest Fly Machine
- Lifting Period
- Push Press 3x5x145
- Pushups 3x15xBW
- Incline BP 3x3x205
- KB Raises 3x15x53
Dead Lift Focus
- Warm-Up Period
- Assault Bike: 50 Cals
- Band Pull-Aparts
- KB Shoulder Raises
- Leg Extensions
- Single Leg RDLs
- Palloff Press Squats
- Deadlift Period
- Double Overhand, Versa Grips, 75% of 1RM, Conventional Deads 5x5x380
- Accessory Period
- Zercher Squats 5x5x225
Logs are going to look different for a while. I’m passing on the gym since it feel like a needless interaction and at worse my grandparents are older and I want the flexibility to go there if needed.
That said my apartment gym has a little equipment but nothing crazy. I’m going to mix some body weight stuff with the limited dumbells for upper body, same with lower body. I’ll add in some sprint work and days with just long walks. Heaving lifting is done for a while but no complaints.
3/16
Upper Body Focus:
That said my apartment gym has a little equipment but nothing crazy. I’m going to mix some body weight stuff with the limited dumbells for upper body, same with lower body. I’ll add in some sprint work and days with just long walks. Heaving lifting is done for a while but no complaints.
3/16
Upper Body Focus:
- Push-Ups
- KB Shoulder Press
- Machine Rows
- DB Incline BP
- KB Shoulder Raises
- Park Lot Runs x5