BOOM!
Level 21
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Double Under Jump Rope
- 00:12:15 75
- 00:05:15 32
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Barbell Squat
- 50 lb x 20 reps 49
- 140 lb x 15 reps 85
- 255 lb x 5 reps 148
- 255 lb x 5 reps 148
- 255 lb x 5 reps 148
- 255 lb x 5 reps 148
- 255 lb x 5 reps 148
- First 2 sets are warm up sets done with hip stretching in between first and second. working sets 3-7.
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Standing Barbell Shoulder Press (OHP)
- 50 lb x 12 reps 62
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 5 reps 94
- 140 lb x 5 reps (PR) 94
- First set is a warm up set with just the bar. Sets 2-6 working sets.
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Barbell Deadlift
- 230 lb x 12 reps 151
- 360 lb x 9 reps 348
- First set is the warm up set. set 2 is working set. Now the reason I did 9 of 360 lb was because my gym partner (my fiancee) who is so anal about form had me do 4 extra reps until there was no rounding of my back.
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Pulse Up - Legs Straight
- 30 reps 12
- Done for 30 sec time not reps via ath-lean x iPhone app.
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Mountain Climbers
- 30 reps 11
- Done for 30 sec time not reps via ath-lean x iPhone app.
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Side Plank Lifts
- 60 reps 100
- 60 reps 100
- Done for 60 sec time not reps to each side via ath-lean x iPhone app.
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Side Crunch
- 30 reps 7
- 30 reps 7
- Done for 30 sec time not reps to each side via ath-lean x iPhone app.
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Crunch
- 30 reps 15
- Really did upper Crunch and twist done for 30 sec time not reps via ath-lean x iPhone app.
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360 Twist Jump
- 30 reps 30
- Really did upper Standing ab twist done for 30 sec time not reps to each side via ath-lean x iPhone app.
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Stretching
- 00:05:00 2
- Done in between the first warm up set of squats.