#gustrength

WEIGHTED PULL-UPS & SUPPORTED ROWS Training - Mesocycle 56 Week 3

  This is from today. Like I mentioned last week, I'm gonna be switching up my Weighted Pull-up work.

  Weighted Pull-ups: +70 x 2 +80 x 2 +90 x 1 +90 x 1 +80 x 1 +45 x 5 +45 x 3 +70 x 1 So awesome!

  Incline Rows: 70 x 9 70 x 8 70 x 8 70 x 8 75 x 5

  Pull-ups: BW x 5 BW x 5 BW x 5

  Band Resisted Pull-ups: APT's No. 1 x 4 This is a new one..I just wanted to try this one out to see how it feels. What an awesome challenge!

WEIGHTED PULL-UPS & ROW MEDLEY Training - Mesocycle 55 Week 3

  This is from tonight..

  Weighted Pull-ups: +70 x 3 +70 x 2 +70 x 2 +70 x 2 +45 x 5 +45 x 4 +45 x 3 +45 x 3 So good…

  Chest Supported Rows with Band Resistance: APT's No. 1 + 135 x 4 x 3 APT's No. 1 + 160 x 4, +135 x 4 <— Drop Set

  Facepulls: 35 kgs x 15 40 kgs x 12 45 kgs x 10 35 kgs x 20

CONDITIONING CIRCUIT DRILL Training - Mesocycle 55 Week 2

  This is from Thursday evening…It was difficult!

  Conditioning Drill:

  Reps per Exercise = 3 Rounds Done = 5 Time = ~23-24 minutes

  Exercises:

  1. Pistol Squats +25 lbs 2. 16" Box Jumps to Bench 3. Weighted Pull-ups +45 lbs 4. Jump Tucks 5. Dumbbell Swings - 65 lbs 6. Unilateral OHP - 65 lbs 7. Banded Push-ups - No. 3 8. Barbell Curls - 75 lbs

GRIPPER Training 1 - Mesocycle 55 Week 2

  This is from yesterday..

  Gripper Warm-ups: Walmart x 5 x 2 hg 150 x 2 x 2

  CoC No. 1.0: Left: 3 Attempts + 1 Close Right: 2 Attempts + 2 Closes

  CoC No. 1.5: 1 Attempt for both hands

  TOTAL = 5 Singles

  Hand Extensions: 2 bands x 25 x 4

POSTERIOR CHAIN & ROWS Training - Mesocycle 54 Week 3

  This is from today….epitome of a volume workout.

  Step-ups: 40 x 7 x 4 That's 40 lbs in each hand..

  Chest Supported Rows: 60 x 10 x 4 Again: that's 60 lbs in each hand…

  Cable Pullthroughs: 120 x 12 x 4

  Cable Rows: 140 x 8 x 4

  Supine GHRs: +45 x 10 x 4

  Dumbbell Rows: 140 x 4 x 2

WEIGHTED PULL-UPS & ROWS Training - Mesocycle 54 Week 3

  This is from tonight…I got a crick in my neck that made this workout hell.

  Weighted Pull-ups: +70 x 2 +70 x 2 +70 x 2 +45 x 5 +45 x 4 +45 x 2 BW x 10 BW x 10 I love this exercise despite everything…

  Chest Supported Row Machine: 180 x 4 180 x 4 160 x 5 160 x 5

  Facepulls: 77 x 15 88 x 10 77 x 15 66 x 20

PULLTHROUGHS & SUPPORTED ROWS Training - Mesocycle 54 Week 2

  This is from today…Lots and lots of Pornstar Makers tonight…Also it was a very boring straight forward bland workout. Gotta bide my time!

  Cable Pullthroughs: 120 x 12 x 4

  Incline Bench Rows: 60 x 10 x 4

  Banded Pullthroughs: APT's No. 2 & No. 1 x 12 x 4

  Cable Rows: 120 x 10 x 4