chopz3
1
9/6
830-930 Agilitys
10:15-calf iso
3x10-30 sec hold at 10th rep-normal
3x10-30 sec hold at 10th rep-out
3x10-30 sec hold at 10th rep-in
10:30-lifting routine(shown below)
3 x up/back 150lb+sled
5x2 reps squating
160-8 reps
250-2 reps
260-2 reps
260-2 reps
260-2 reps
GHR 4x8
10lb-8 reps
20lb-8 reps
20lb-8 reps
20lb-8 reps
Reverse Hypers
4x8
8 rep-400lb
8 rep-400lb
8 rep-400lb
8 rep-400lb
Leg Press(cool down-reactive strength)
4x10
145x10 reps
145x10 reps
145x10 reps
145x10 reps
Later tonight-ab swing
4x20- but put ankle weights on it now to add more resistance
chopz3
2
9/7
100 shots in morning
lift
5x3 reps close bench bress 3 sets with 35 each side
2 sets with 40 each side
tricep ext
6x5-8 reps
50lb
single arm dumbell press
30lb 4x10 L,R
Row
70lb 4x6 reps
in between exercies i made up an ab circuit
chopz3
3
9/8/
morning agilitys
workout
calf iso
3xnormal-30sec hold on 10th rep
3xout-30sec hold on 10th rep
3xin-30sec hold on 10th rep
Pistol Squats
3x10
L,R
I love pistol squats there extemly hard, probally hardest bw exercise out there
chopz3
4
9/9
reactive upper
bench 60-70 precnt ax
8x3 reps of
95-105
dbell tricep ext 6-8 sets of 8 reps 45lb
pushdowns 3x10 at 75lbs
rear delt raises 15lbs 3x10
dumbell rows
5x 8reps
40lb each hand
my ab circuit 2x
leg raises 20
pull down 20 reps 100lb
ab dolley 10 reps
ab side leg raises 10,10
chopz3
5
This is todays workout ill post what weights on each lift was underneath
morning j-rope
5-mins
Friday(reactive)
Calf Iso (vertical power company workout)
50 rep rythm squats
8x2 2 reps in 2 mins (50-60 percent of max) box squat
5 reps x 3 sets of explosive hip jumps
Pull throughs 4x10
5 reps x 4 sets squat ½ down 50 percent weight then immediately jump 5 hurdles
bike for few mins to cool down