The ADD's Log: Build Back Better

[The ADD]

9/5

• Afternoon Lower Body Lift
  • Back Squats 5x10x250
  • Seated Hamstring Curls 5x10x90
  • Single Leg Press 5x10x180

 

[The ADD]

9/8

AM Cardio

• Outdoor Walk: 1.90 miles

Mid-Morning Upper Body Lift

• Snatch Grip High Pulls 3x3x190
• Assisted Neutral Grip Pull-ups 3x10x10/52
• DB Chest Press 3x10x60
• Rear Delt Machine 3x10x170
• Machine Flys 3x15x115

 

[The ADD]

9/9

• AM Cardio:
  • Outdoor Walk: 2.1 miles
• Mid-Day Lower Body Focus
  • Low Handle Trap Bar Dead Lifts 3x5x375
  • Front Squats 3x5x205

 

[The ADD]

9/11

Mid-Day Upper Body Lift

• Snatch Grip High Pulls 3x3x195
• Yates-Pendlay Rows 3x3x265
• DB Chest Press 3x12x60
• Neutral Grip DB Chest Press 3x12x60
• Assisted Neutral Grip Pull-ups 3x12x11/58

 

[The ADD]

9/13

• AM Cardio:
  • Outdoor Walk: 2.53 miles

• Mid-Day Upper Body Lift
  • Yates-Pendlay Rows 3x5x265
  • Snatch Grip High Pulls 3x3x195
  • Incline DB Chest Press 3x10x70
  • Assisted Neutral Grip Pull-ups 3x10x9
  • Flat DB Press 3x10x65
  • DB Shoulder Flys 3x15x15
  • KB Shoulder Raises 3x20x40

 

[The ADD]

9/16

• AM Cardio:
  • Outdoor Walk: 2.79 miles
• Afternoon Lower Body Lift
  • Low Handle Trap Bar Deads 3x5x380
  • Back Squats 3x5x280

 

[The ADD]

9/15

• Early-AM Cardio
  • Outdoor Walk: 1.96 miles
• Mid-Day Upper Body Lift
  • Incline BP 3x5x200
  • Military Press 3x5x140
  • DB Chest Press 3x10x70
  • Neutral Grip DB Chest Press 3x10x70
  • Reverse Grip Lat Pulls 3x10x110
  • Assisted Neutral Grip Pull-ups 3x10x9

 

[The ADD]

9/17

• Conventional Deadlift 1RM Test
  • 1x8x255 (2 min rest)
  • 1x5x305 (2 min rest)
  • 1x3x355 (3 min rest)
  • 1x1x405 (3 min rest)
  • 1x1x455 (5 min rest)
  • 1x1x505 (5-15 min rest)
  • 1x1x525 (5-15 min rest)

 

[The ADD]

9/19

• AM Cardio:
  • Outdoor Walk: 1.93 miles
• Mid-Day Upper Body Lift
  • Yates-Pendlay Rows 3x5x270
  • Snatch Grip High Pulls 3x3x200
  • Incline DB Chest Press 3x10x75
  • Assisted Neutral Grip Pull-ups 3x10x8 (40)

 

[The ADD]

9/20

• AM Cardio
  • Outdoor Walk: 2 miles
• Mid Morning Lower Body Focus
  • Back Squats 3x3x320

 

[The ADD]

9/23

• AM Cardio: 2.01 miles
• Mid-Morning Deadlift Session
  • Conventional Dead Lifts 5x5x370
• Afternoon Walk: 3.13 Miles

 

[The ADD]

9/25

• Mid-Day Upper Body Lift
  • Incline BP 3x5x205
  • Assisted Neutral Grip Pull-ups 3x10x7
  • KB Shoulder Raises
    • 3x(1x25x25, 1x15x40, 1x10x62)
    • 3x20x44

 

[The ADD]

9/26

• AM Cardio:
  • Outdoor Walk: 2.12 miles
• Mid-Day Lower Body Focus
  • Back Squats 1x3x325
    • Cancelled the remaining two sets
  • Leg Extensions 3x12x150

 

[The ADD]

9/29

• AM Cardio: 1.83 miles
• Mid-Morning Deadlift Session
  • Conventional Dead Lifts 5x3x395
  • KB Shoulder Raises 5x12x50

 

[The ADD]

9/30

• AM Cardio:
  • Outdoor Walk: 1.36 miles
• Mid-Day Upper Body Lift
  • Yates-Pendlay Rows 3x5x275
  • Snatch Grip High Pulls 3x3x200
  • Neutral Grip Pull-ups 2x10xBW
  • Assisted Neutral Grip Pull-ups 1x10x6 and 1x6x6