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Double Under Jump Rope
- 00:08:15 51
- 00:05:27 33
- session 1: Done with high intensity for 5 rounds 1 min on 30 sec off at begining of workout. session 2: Done with high intensity for 3 round 1 min on 30 sec off at end of workout
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Stretching
- 00:15:00 3
- Done before squats I had to wait for some guy to Finish his 390 pound shoulder shrugs in the squat rack SMFH!
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Squat Stretch
- 00:03:00 (PR) 14
- First I sat in place, Then I did a walking squat then frog jumps.
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Standing Hip Flexors Stretch
- 60 reps 5
- 60 reps (PR) 5
- actually done kneeling to each side 60 sec each side.
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Seated Glute Stretch
- 00:01:00 (PR) 5
- 00:01:00 5
- Really did a piriformis stretch aka runners stretch on the floor for 60 sec for each hip.
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Barbell Squat
- 50 lb x 20 reps 49
- 140 lb x 15 reps 85
- 325 lb x 5 reps (PR) 237
- 325 lb x 3 reps 190
- 325 lb x 3 reps 190
- 325 lb x 3 reps 190
- 325 lb x 2 reps 160
- Set 1-2: warm up set going way past parallel. Set 3-6: working sets going below parallel had to shorten rep range I was running low on time. Set 7: I went to slow and could not get back up lol.
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Standing Barbell Shoulder Press (OHP)
- 50 lb x 15 reps 64
- 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 3 reps 75
- Set 1: warm up set. done from hang clean position. Set 2-5: working sets some done from full clean and hang clean positions. set 6: Could not complete all 5 reps since I took shorter breaks, Only took 60 sec breaks in between.
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Barbell Deadlift
- 230 lb x 15 reps 156
- 430 lb x 5 reps 481
- 500 lb x 1 reps (PR) 422
- Set 1: warm up set. Set 2: working set. Set 3. Set 2 felt so good I was feeling frisky and wanted to try 500 pounds and guess what? I succeeded.