Unf*ck Your Program Beg. (8B)

This morning I completed Unf*ck Your Program Beg. (8B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 2-245, 1-335, 2x2 @ 405

Incline BP  4-45, 3-135, 3-175, 2x3 @ 305

Superset:
DB Hmr Curls  3x6 @ 45
Decline Situps  3x12

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:33.69 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Block pulls felt good.  I was supposed to be doing a double with 415 but I miscalculated and wound up doing 405 instead...didn't realize it until I was doing this write up. :)
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Unf*ck Your Program Int. (8A)

This morning I completed Unf*ck Your Program Int. (8A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  3-45, 3-135, 3-185, 2-225, 1-275, 2x3 @ 305 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 2x3 @ 280 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:02:25.58 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I've fallen behind a bit in my journal so I'm catching up here.

Unf*ck Your Program Int. (7C)

This morning I completed Unf*ck Your Program Int. (7C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-215, 3x3 @ 235

Incline BP  3-45, 3-135, 3-165, 3x3 @ 200

Superset:
DB BOLR  3x10 @ 20
DB Tate Press  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:03.82 h:mm:ss.ms (with 1:00 rest between sets)

Unf*ck Your Program Beg. (7B)

Tonight I completed Unf*ck Your Program Beg. (7B) as follows:

Wagon Wheel Deadlifts  3-135, 3-225, 2-315, 3x2 @ 405

Close Grip BP  5-45, 3-135, 3-165, 2-185, 3x3 @ 215

Superset:
DB Hmr Curls  10-35, 2x10 @ 40
Decline Situps  3x10

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:39:15.83 h:mm:ss.ms (with 1:00 rest between sets)

Had a good workout at Untamed Strength.  I enjoyed using the Wagon Wheels and the Texas Deadlift Bar again.

After working out I was super hungry and ate 2 Arbys Regular Roast Beef Sandwiches...to support my gains of course. :)

Unf*ck Your Program Int. (7A)

This morning I completed Unf*ck Your Program Int. (7A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-265, 3x3 @ 295 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 3x3 @ 270 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:47:26.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Was feeling strong on both ssb squats and bench.  I'm excited to be entering the final stretch of this program.  In week 11 I'll be testing my 1RM.  I still have a ways to go but the next several weeks will be getting progressively heavier.

Unf*ck Your Program Int. (6D)

This morning I completed Unf*ck Your Program Int. (6D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x4 @ 295

DB Rows  8-87, 8-87, 10-87

Superset:
Lat Pulldowns  3x8 @ 110
Hypers  3x10 @ 35

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:30:07.86 h:mm:ss.ms (with 1:00 rest between sets)

Another good quick workout today.  Sumos were light but felt like they were effective on my hips, glutes, and hammies.

Today is a rest day from lifting and I plan to do a good trail run with the dogs.