Why’s It So Heavy

Dreamill:
30:00 Minutes
4.5% Grade
4-6 MPH

Kettlebell Snatches:
20×10x3 Each Side

Kettlebell DARCS:
20×10x3 Each Side

Duration: 40 minutes

Urban Active Nashville TN

Pull Ups:
8   
8   
8   
8   
8   
5

One Arm Dumbbell Rows:
8/50   
8/55   
8/55   
8/55   
8/60   
8/60

Seated Rows:
8/120   
8/140   
8/140   
8/140   
8/140   
8/140

Scaption :
8/20   
8/20   
8/20   
8/20   
8/20   
8/20

Tricep Push Down:
8/70   
8/70   
8/70   
8/70   
8/70   
8/70

Face Pulls:
8/40   
8/60   
8/60   
8/60   
8/60   
8/60

DB Tricep Overhead Press:
8/55
8/60
8/60
8/60
8/60

Duration: 85 minutes

Urban Active Lexington KY
After a couple days over eating it was time to find a gym.

SLDL:
8/225
8/225
8/225
8/225
8/225
8/225

Step Ups:
8
8/22.5
8/22.5
8/32.5
8/32.5
8/32.5

Pull Through:
8/97.5
8/97.5
8/97.5
8/97.5
8/97.5
8/97.5

Seated Calve Raises:
8/90
8/115
8/125
8/125
8/135
8/135

Leg Curl:
8/95
8/95
8/95
8/95
8/95
8/95

Hammer Strength Deadlift:
5/90
5/140
5/160
5/180

Duration: 80 minutes

Straight Arm Pull Downs:
8/Pin 3
8/Pin 3
8/Pin 4
8/Pin 4
8/Pin 4
5/Pin 4

Flat Bench Press:
8/135
8/145
8/145
8/145
6/145
2/155
1/165
1/175

Push Press:
8/95
8/105
8/115
8/115
8/125
8/125

DB Flyes:
8/35
8/35
8/35
8/40
8/45
8/45

Straight Bar Curl:
8/65
8/70
8/70
8/70
8/70
8/70

Behind Back Wrist Curls - barbell:
10/70
10/70
10/70

Duration: 80 minutes

Front Squat:
8/105
8/115
8/125
8/135
8/135
8/145

Leg Extensions:
8/115
8/125
8/125
8/130
8/130
8/135

Good Mornings:
8/125
8/135
8/135
8/145
8/155
8/155

Standing Calve Raises:
8/135
8/155
8/155
8/175
8/175
8/175

Rev Lunge:
8/95
8/95
8/95

GHR Sit Ups:
10
10
10

Duration: 70 minutes

Dreadmill:
walk, jog - jog, walk
4.5% Grade
4-5 MPH
3.25 Miles

Duration: 45 minutes

Bent Rows:
8/115
8/135
8/145
8/155
8/155
8/165

Upright Rows:
8/110
8/110
8/110
8/115
8/115
8/115

Floor Press:
8/125
8/125
8/135
8/145
8/145
8/145

Scaption:
8/22.5
8/22.5
8/22.5
8/22.5
8/22.5
8/22.5

Tricep Push Down:
8/Pin 5
8/Pin 5
8/Pin 5
8/Pin 5 AW
8/Pin 5 AW
8/Pin 5 AW

DB OH Press:
8/35
8/35
8/40
8/40
8/45
8/45

Shrugs:
8/185
8/185
8/185
8/185
8/185
8/185

Seated Row Wide Grip:
8/Pin 7 AW
8/Pin 7 AW
8/Pin 7 AW
8/Pin 7 AW
8/Pin 7 AW
8/Pin 7 AW

Duration: 80 minutes

Busted up week, to many late nights & miles

SLDL:
8/185
8/185
8/195
8/195
8/205
8/205

Leg Extensions:
8/110
8/120
8/125
8/125
8/130
8/130

Pull Through:
8/Pin 5
8/Pin 5
8/Pin 5
8/Pin 5
8/Pin 5
8/Pin 5

Seated Calve Raises:
8/155
8/175
8/175
8/175
8/185
8/185

Back Extensions:
8
8
8
8
8
8

Leg Curl:
8/75
8/80
8/80
8/80
8/80
8/80

Planks:
60 Seconds
60 Seconds
60 Seconds

Decline Situps:
10
10
10

Duration: 75 minutes

Dreadmill:
4 MPH
5% Grade

Duration: 30 minutes

Still in NJ, saw some snow flurries this morning - COOL

Straight Arm Pull Downs:
8/Pin 7
8/Pin 8
8/Pin 8
8/Pin 8
8/Pin 9
8/Pin 9

Machine Chest Press:
8/Pin 9
8/Pin 9
8/Pin 9
8/Pin 9
8/Pin 10
7/Pin 10

Face Pulls:
8/Pin 7
8/Pin 8
8/Pin 9

Upright Rows:
8/Pin 7
8/Pin 9
8/Pin 11
8/Pin 12
8/Pin 12
8/Pin 12

Tricep Press Down:
8/Pin 7
8/Pin 8
8/Pin 9

Side DB Raises:
8/15
8/15
8/15
8/15
8/15

Lat Pull Downs:
8/Pin 7
8/pin 9
8/Pin 10
8/Pin 11
8/Pin 11

Duration: 60 minutes