06/26/14
Bike 6 miles
Wide Grip Rear Lat Pulldowns 4 x 15
Wide Grip Lat Pulldowns 4 x 15
Close Grip Lat Pulldowns 4 x 15
LF Pulldown 3 x 15, Dropset x 8, 10, 12, 22
Barbell Rows (135) 8, (185) 8, (225) 2 x 8
LF Single Arm Row 3 x 12
LF Machine Row 3 x 12
Straight Arm Pulldowns 3 x 10
Showing posts with label lat. Show all posts
Showing posts with label lat. Show all posts
Thursday, June 26, 2014
Wednesday, June 4, 2014
Back, Pullups, Situps, Snatch, Pushup, Row
06/04/14
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
Wednesday, April 9, 2014
W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back
04/09/14
Workout 1
Row 1000m x 4 (2:00/500m pace)
Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10
Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 1
Row 1000m x 4 (2:00/500m pace)
Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10
Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Friday, March 7, 2014
Back
03/07/14
Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10
Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10
Friday, December 27, 2013
Chest & Back
12/27/13
Bench Press (135) 20, (185) 12, (225) 12, (275) 11, (315) 6, (225) 10, (135) 20
Superset:
Cable Rows (160) 4 x 12
Straight Arm Lat Pull (55) 4 x 10
---
Incline DB Press (90) 12, (100) 10, (105) 10
Wide Grip Pull Down (160) 4 x 10
Bench Press (135) 20, (185) 12, (225) 12, (275) 11, (315) 6, (225) 10, (135) 20
Superset:
Cable Rows (160) 4 x 12
Straight Arm Lat Pull (55) 4 x 10
---
Incline DB Press (90) 12, (100) 10, (105) 10
Wide Grip Pull Down (160) 4 x 10
Thursday, October 3, 2013
Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups
10/04/13
Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10
"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4
Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10
"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4
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