The ADD's Log: Build Back Better

[The ADD]

8/3

• Mid-Morning Upper Body Lift
  • Flat BP 4x5x225 and 1x4x225
  • Pendlay Yates Barbell Rows: 5x5x255
  • KB Bottoms Up Carries 5x2x26
  • KB Farmers Carries 2x4x50
  • KB Waiters Carries 2x2x50

 

[The ADD]

8/6

• Early-AM Cardio
  • Stair Climbing Circuit : 21 minutes
• Mid-Day Lower Body Focus
  • Back Squats 5x3x340
  • Low Handle Trap Bar Dead Lifts 5x5x350

 

[The ADD]

8/10

• AM Outdoor Walk: 2.08 miles
• Mid-Morning Upper Body Lift
  • Incline BP 3x10x165
  • Military Press 3x10x100
  • Rear Delt Machine 3x10x140
  • KB Front Raises: 3x15x50

 

[The ADD]

8/12

• AM Outdoor Walk: 2.71 miles
• Mid-Morning Upper Body Lift
  • Flat BP 1x10x200, 1x9x200 & 1x7x195
  • Assisted Neutral Grip Pull-ups 3x10x12/64
  • Incline DB Press 3x10x60
  • Rear Delt Machine 3x10x145
  • DB Shoulder Raises 3x15x15
  • KB Front Raises: 3x10x60

 

[The ADD]

8/14

• Early-AM Cardio
  • Stair Climbing Circuit : 18:55, Avg BPM 130
• Mid-Morning Deadlift Session
  • KB Trap Raises: 1x25x25, 1x15x40 and 1x10x60
  • Conventional Dead Lifts 3x5x430
  • KB Single Leg RDLs 3x10x80
  • KB Trap Raises 3x20x50

 

[The ADD]

8/13

• Stair Climbing Circuit: 20:05, Avg BPM 130
• Mid-Morning Upper Body Lift
  • Incline BP 2x10x170 & 1x9x170
  • Assisted Neutral Grip Pull-ups 3x10x12/64
  • Neutral Grip DB Press 3x10x65
  • Rear Delt Machine 3x10x150

 

[The ADD]

8/19

• Mid-Morning Upper Body Lift
  • Flat BP 2x12x190 and the 1x8x190
  • Assisted Neutral Grip Pull-ups 3x12x12/64
  • Incline DB Press 3x12x65
  • Rear Delt Machine 3x12x155
  • DB Lateral Raises 3x12x20
  • KB Rows 3x12x62

 

[The ADD]

8/21

• Early-AM Cardio
  • Outdoor Walk: 2.49 miles
• Mid-Morning Deadlift Session
  • Conventional Dead Lifts 3x3x455
  • Back Squats
    • 2x3x185
    • 2x3x225
    • 2x3x250
    • 2x3x275
    • 2x3x295
    • 2x3x315

 

[The ADD]

8/25

• Mid-Day Lower Body Focus
  • Low Handle Trap Bar Dead Lifts 3x5x365
  • Back Squats 3x10x275
  • Single Leg RDLs 3x12x62

 

[The ADD]

8/27

• Mid-Morning Upper Body Lift
  • Flat BP 3x3x235
  • Assisted Neutral Grip Pull-ups 3x12x12/64
  • Incline DB Press 2x12x70 & 1x8x70
  • KB Rows 3x12x44
  • DB Lateral Raises 3x12x20
  • Indoor Farmers Walks 1x6x80

 

[The ADD]

8/27

• Afternoon Deadlift Session
  • Conventional Dead Lifts 3x1x480

 

[The ADD]

8/30

• AM Upper Body Lift
  • Incline BP 2x10x170 @ 1x9x170
  • Assisted Neutral Grip Pull-ups 3x10x11(54)
  • DB Press 3x10x50
  • DB Laterals 3x10x20
  • KB Rows 3x10x62
  • KB Raises 3x20x25

 

[The ADD]

9/1

• AM Cardio:
  • Outdoor Walk: 3.82 miles
• Mid-Day Lower Body Focus
  • Low Handle Trap Bar Dead Lifts 3x5x370
  • Back Squats 3x5x275

 

[The ADD]

9/2

• AM Cardio
  • Outdoor Walk: 2.01 miles
• Afternoon Upper Body Lift
  • Snatch Grip High Pulls 3x3x185
  • Flat BP 2x5x253 & 1x3x235
  • Assisted Neutral Grip Pull-ups 3x10x11 Assistance
    
  • Pec Dec 3x15x85
  • KB Raises 3x25x35

 

[The ADD]

9/4

• AM Cardio:Outdoor Walk: 1.25 miles
• Mid-Day Upper Body Lift
  • Snatch Grip High Pulls 3x3x190
  • Yates-Pendlay Rows 3x5x255
  • Pushups 3x15xBW
  • KB Raises 3x25x44