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Double Under Jump Rope
- 00:12:15 75
- 00:05:30 34
- Start of work out. 8 rounds 1 min on 30 sec off extreme intensity. End of work out. about 3 rounds 1 min on 30 sec off moderate intensity.
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Barbell Squat
- 50 lb x 20 reps 49
- 140 lb x 10 reps 80
- 150 lb x 5 reps 73
- 150 lb x 5 reps 73
- 150 lb x 5 reps 73
- 150 lb x 5 reps 73
- 150 lb x 5 reps 73
- Because of my VMO injury I fell back from heavy squatting I'm focusing more on perfecting my form. I will work up from here until injury resolves.
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Standing Military Press
- 50 lb x 12 reps 67
- 130 lb x 5 reps 95
- 130 lb x 5 reps 95
- 130 lb x 5 reps 95
- 130 lb x 5 reps 95
- 130 lb x 5 reps 95
- Used 50lb barbell for warm up 130lbs working sets.
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Barbell Deadlift
- 230 lb x 12 reps 151
- 340 lb x 6 reps 279
- 230lbs warm up 340lbs working did one extra fiancee did not like my form on the 5th rep.
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Knee Tuck
- 30 reps 5
- really done on the floor for 30 sec time not reps via ath-lean x iPhone app.
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Plank
- 00:01:00 21
- really did marching planks for 60 sec time not reps via ath-lean x iPhone app.
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Side Plank Lifts
- 30 reps 60
- 30 reps 60
- Done for 30 sec time not reps via ath-lean x iPhone app.
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Flat Straight Leg Raise
- 30 reps 6
- 30 reps 6
- really did seated ab circles on floor for 30 sec time not reps via ath-lean x iPhone app
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Reverse Crunch
- 30 reps 39
- really did 90/90 crunch for 30 sec time not reps via ath-lean x iPhone app.
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V-Up
- 30 reps 21
- really did Russian v tuck twist for 30 sec time not reps via ath-lean x iPhone app.