Why’s It So Heavy

Warm Up
Elliptical
5:00 Minutes 6 Resistance

A1 Box squat:
135×10x1
185×10x1
205×10x1
205×5x1

A2 Step Up:
10×3

B1 Back Extension:
10×3

B2 Leg Extension:
95×10x1
100×10x2

C1 Good Mornings:
135×10x3

C2 Leg Curl:
60×10x1
65×10x2

D1 Rack Pulls:
135×10x1
225×10x1
275×9x1
275×5x1

E1 SLRDL:
135×10x1
155×10x2

Duration: 80 minutes

Anytime Fitness Franklin TN.
This place must have just opened. The Hammer Strength rack didn’t have a single nick in the paint and all you could smell was rubber.
Nice place they let me workout for free.

Warm Up
Elliptical
5:00 Minutes 6 Resistance

A1 Box squat (Smith):
135×10x1
225×10x3
275×10x1

A2 Step Up:
10×3

B1 Back Extension:
10×1
25×10x2

B2 Leg Extension:
100×10x2
110×10x1

C1 Good Mornings:
135×10x3

C2 Leg Curl Seated:
75×10x2
80×10x1

D1 Rack Pulls (From above the knees):
135×10x1
225×10x2
295×10x1

D2 SLDL (Off 4″ Step):
135×10x3

Duration: 70 minutes

Getting to work out at home today

Warm Up
Elliptical
5:00 Minutes 6 Resistance

A1 Box squat:
135×10x1
195×10x2
205×5x1

A2 Step Up:
205×10x3

B1 Back Extension:
10×3

B2 Leg Extension:
95×10x3

C1 Good Mornings:
115×10x1
125×10x2

C2 Leg Curl:
60×10x2
65×10x1
225×10x1

D1 Rack Pulls:
225×10x1
245×10x2
265×10x1

E1 SLRDL:
135×10x1
155×10x2

Swiss Ball Leg Curls:
10×2

Jump Squats:
10×2

Duration: 90 minutes

Sets of 10 suck! 3 sets of 10 suck even more!!

Warm Up
Elliptical:
5:00 Minutes 6 Resistance

A1 Box squat:
135×10x1
185×10x2

A2 Step Up:
10×3

B1 Back Extension:
10×3

B2 Leg Extension:
75×10x1
85×10x1
95×10x1

C1 Good Mornings:
95×10x1
115×10x2

C2 Leg Curl:
50×10x1
60×10x2

D1 Rack Pulls:
225×10x1
245×10x2

E1 SLRDL:
135×10x3

Duration: 75 minutes

Worked out at the Shady Grove YMCA in Richmond VA, nice place. Just didn’t have much in me it’s been a long 3 days on the road and the week is only half over. They had a sign up sheet for the cardio equipment so you reserve a machine & a time.

deadlift - barbell:
135x10x1
225x5x2
275x4x1
275x1x1

Dips Leaning Forward:
BWx6x4

stiff-Leg Deadlifts - BB:
135x10x2

Face Pulls:
70x10x1
90x10x1
110x10x1

Lat Pulldown:
70x10x1
90x10x1
110x10x1

Bent Rows:
135x5x2
145x5x1

Duration: 40 minutes

Warm Up
Blast Strap Push Ups 2 x 10
Over Squats PVC Tube 2 x 10

Deadlift - barbell:
185×12x1
195×12x1
205×12x1

Dips Leaning Forward:
BWx6×1
BWx8×2

Floor Press:
125×12x2

Floor Press:
115×12x1
125×12x2

Lat Pulldown:
Pin 3×12x1
Pin 4×12x2

Blast Strap Rows:
BWx8×3

BB Swing Twist:
10×8x3

Duration: 60 minutes

Previous log for this template is at Lifting Again