tag:blogger.com,1999:blog-18926847321790812702024-02-18T21:53:23.099-05:00Paul's Fitness BlogPaul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.comBlogger1197125tag:blogger.com,1999:blog-1892684732179081270.post-89924746231848504242016-03-09T22:41:00.001-05:002016-03-09T22:41:53.107-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonF-PPceAo_ZL5iarPIDJI_kN2l3DAhsg1BLM68ImRxBwr_xdM7HCnMuB338DYJsZF2T2BLNIuRj65CDzA4Y4olM6vlbfyq8QvM3NXLOoWgkbRS33vBDjdws_3DpNM5A8Daui1oa7JIam/s1600/tumblr_o3q71fN15g1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonF-PPceAo_ZL5iarPIDJI_kN2l3DAhsg1BLM68ImRxBwr_xdM7HCnMuB338DYJsZF2T2BLNIuRj65CDzA4Y4olM6vlbfyq8QvM3NXLOoWgkbRS33vBDjdws_3DpNM5A8Daui1oa7JIam/s320/tumblr_o3q71fN15g1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Long leg session with Brett and Ryan<br />
<br />
LB Back Squats<br />
135x5<br />
135x5<br />
185x5<br />
185x5<br />
235x5<br />
275x5<br />
315x5<br />
335x4<br />
<br />
Front Squats<br />
135x5<br />
185x3<br />
205x3<br />
225x3<br />
245x4<br />
<br />
Back Squat Drop set<br />
225x8<br />
185x11<br />
135x15<br />
<br />
Band Deadlift (touch and go)<br />
255x5<br />
275x5<br />
305x5<br />
325x5<br />
325x5<br />
<br />
Leg Extension - 3x12.....200<br />
Hamstring Curl - 3x12....105<br />
<br />
Holy pr, 4reps at 335 was flipping tough as shit, front squats felt nice to do again, 245 was a grinder for 4 reps.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-52514313440032613022016-03-09T22:33:00.000-05:002016-03-09T22:33:59.117-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTPG71TnpR-1e0iQ6o5MAkEh6wR3sOodPv9PVMv8JtAzwJaNMLbHPEyuCpSjkuZUshk013_WLmDUJkycaG0wMh7nyBE5b_e7ZlQzAWP2r6N_eKI-322C14rVZjU66uWcaPu6k_1hyyU_I/s1600/tumblr_o3h3pbsM6X1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTPG71TnpR-1e0iQ6o5MAkEh6wR3sOodPv9PVMv8JtAzwJaNMLbHPEyuCpSjkuZUshk013_WLmDUJkycaG0wMh7nyBE5b_e7ZlQzAWP2r6N_eKI-322C14rVZjU66uWcaPu6k_1hyyU_I/s320/tumblr_o3h3pbsM6X1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Barbell Bench Press<br />
135x8<br />
185x8<br />
185x8<br />
185x8<br />
185x8<br />
<br />
Shoulder Press - 3x5.....135<br />
<br />
Cable Fly - 35x10, 40x10, 10, 10<br />
Cable Bench Press - 35x10, 40x10, 10, 10<br />
<br />
Single Arm Bench Press - 3x12.....50<br />
<br />
Close Grip Handle Pushups - 3x15<br />
<br />
Plate Squeeze twist - 3x8......5s<br />
<br />
Single Arm Pushdown - 20x12, 25x12, 25x12<br />
<br />
<br />Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-57753621619817712312016-03-06T22:36:00.000-05:002016-03-06T22:36:44.101-05:00Conditioning<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCb2u2kgAfBgKO4LFMmq129IisZw0eI4cQw47Sc0m2aBBRHBPrvkPsa2R6MggVaFQFo6wgOed11Z30bBlAZZB1d3a32yroHooKZ3Au9_wsf8d8MrQERmgK9xK1OAT21Hggan1Nn-ZT6OPk/s1600/tumblr_o3jirpGEK81ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCb2u2kgAfBgKO4LFMmq129IisZw0eI4cQw47Sc0m2aBBRHBPrvkPsa2R6MggVaFQFo6wgOed11Z30bBlAZZB1d3a32yroHooKZ3Au9_wsf8d8MrQERmgK9xK1OAT21Hggan1Nn-ZT6OPk/s320/tumblr_o3jirpGEK81ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Conditioning with Eric and Simona.<br />
<br />
40 seconds on, 20 seconds rest, for 5 consecutive rounds<br />
Ecomill Run<br />
Rowing Machine<br />
Double Unders<br />
<br />
Jacob's Latter, 5 rounds of 20 second max effort sprint<br />
<br />
Cable Ab Curl - 3x12.....14<br />
<br />
Fun but tough conditioning circuit, the double unders were easily the hardest part, but it was nice having workout partners.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-7209689521446551202016-03-06T22:30:00.000-05:002016-03-06T22:30:02.644-05:00Pull<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgnySDMkcmmpfq7QLKQ7hX1KkCCqYWKUombOzXdBbnQ7QvCxlg2D5PrE6naEQ0WKFe1HDS12H3V3aykOeAwKNBr8_i88-74KKCxX0n1j6R7FGw8ycEnpzedomaYGRQLYevrsQKawEiRT1/s1600/tumblr_o3l5ucNUUp1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgnySDMkcmmpfq7QLKQ7hX1KkCCqYWKUombOzXdBbnQ7QvCxlg2D5PrE6naEQ0WKFe1HDS12H3V3aykOeAwKNBr8_i88-74KKCxX0n1j6R7FGw8ycEnpzedomaYGRQLYevrsQKawEiRT1/s320/tumblr_o3l5ucNUUp1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Superset<br />
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10<br />
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10<br />
<br />
Standing Cable Row<br />
52.5x8<br />
62.5x8<br />
67.5x8<br />
67.5x8<br />
<br />
Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10<br />
Chinups - 7, 6, 5, 5<br />
<br />
Reverse Cable Fly<br />
10x15<br />
12.5x10<br />
12.5x10<br />
12.5x10<br />
<br />
TRX Bicep Curl - 3x12<br />
<br />
Reverse Wrist Curl - 55x10, 45x10, 45x9Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-81047997873839969572016-03-02T21:18:00.000-05:002016-03-02T21:18:03.927-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71Kv_pu80_HBGPtw8ZH2f5NtoUHAullj3KzyTVz5C1WIidHuhmlUAAYQyqZBCDMIPRpI8bQl2qCFbUTcn_Fgm077w3c7P-WSYYxQyA9mm8z71Vko5EXOMn_Q-qvT4GmF1033tAh8JvpE4/s1600/tumblr_o3190bAkVU1uz08fro1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71Kv_pu80_HBGPtw8ZH2f5NtoUHAullj3KzyTVz5C1WIidHuhmlUAAYQyqZBCDMIPRpI8bQl2qCFbUTcn_Fgm077w3c7P-WSYYxQyA9mm8z71Vko5EXOMn_Q-qvT4GmF1033tAh8JvpE4/s320/tumblr_o3190bAkVU1uz08fro1_1280.jpg" width="320" /></a></div>
<br />
Simple leg day with Brett<br />
<br />
LB Back Squats<br />
135x5<br />
135x5<br />
185x5<br />
225x5<br />
275x5<br />
315x5<br />
335x3<br />
Back Squat drop set<br />
225x10<br />
205x8<br />
135x15<br />
<br />
Band Deadlifts (resetting)<br />
255x5<br />
275x5<br />
295x5<br />
295x5<br />
255x10 (touch and go)<br />
<br />
That's all we had time for. Very happy with the heavy sets, my squats felt really good today, my set at 335 might be a personal record, but I'm not sure. The drop was brutal, my core, lungs, and quads were begging for me to stop. The deadlifts with the band felt really good also.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-44556960297993874702016-03-02T21:12:00.000-05:002016-03-02T21:12:09.033-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5eJv1_l38v-zHkSakxK4gj1tL8C-SfFKzhnbhKq7F1DOg7qYCjlemraQ9MQfedIEOVyMdWERtWAJUl4wfWVjHCnRU_H_Q68scylm7P9NMyEM9H7DZKBFsCtOBKbN2q-Di0zwwvGxn_G3c/s1600/tumblr_o3bhqpK7WB1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5eJv1_l38v-zHkSakxK4gj1tL8C-SfFKzhnbhKq7F1DOg7qYCjlemraQ9MQfedIEOVyMdWERtWAJUl4wfWVjHCnRU_H_Q68scylm7P9NMyEM9H7DZKBFsCtOBKbN2q-Di0zwwvGxn_G3c/s320/tumblr_o3bhqpK7WB1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Worked out with Ryan and Brett today, let them call the workout (more Ryan)<br />
<br />
DB Bench Press<br />
80sx6<br />
90sx6<br />
100sx5<br />
<br />
Incline Cable Bench Press<br />
37.5x10<br />
47.5x10<br />
52.5x10<br />
52.5x10<br />
<br />
HS bench Press<br />
140x8<br />
160x8<br />
160x8<br />
160x8<br />
<br />
Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10<br />
<br />
Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-31691168935627231262016-03-02T21:07:00.001-05:002016-03-02T21:07:16.329-05:00Conditioning<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdgxHbAK372SINDnzE0XRMFo7D4WNnVw5tUaxL1mcc_mbJBs-aBSGh-0uTU888svUcS7rsAmBX0VS_v3_wI6_JrfwwkzIeQz5MrfNuLWrtnASV5iDRvDPPPpfhft8cj_vOvyVQmd5aa9pd/s1600/tumblr_o3duoaXouZ1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdgxHbAK372SINDnzE0XRMFo7D4WNnVw5tUaxL1mcc_mbJBs-aBSGh-0uTU888svUcS7rsAmBX0VS_v3_wI6_JrfwwkzIeQz5MrfNuLWrtnASV5iDRvDPPPpfhft8cj_vOvyVQmd5aa9pd/s320/tumblr_o3duoaXouZ1ruf21ho1_1280.jpg" width="256" /></a></div>
<br />
Untimed, but fast as possible<br />
Ecomill Run - 0.30, 0.25, 0.20, 0.15<br />
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet<br />
Kettlebell Swing - 4x20<br />
<br />
10 Minutes of boxing<br />
<br />
Plank Pulldown - 3x10.....22.5<br />
<br />
The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-6553886143025791112016-02-27T21:56:00.000-05:002016-02-27T21:56:06.846-05:00Upper Pull<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_q_WKqxYkprHzowh6woKNUbgUnXPPK5n5Bp_bUv_TBTaupmJmwhFxCQmlN8tBOZ5jpdoiZYMZ9LT7qjqUX_EkBSRiQcuuqunno6rG8p46ydQOp3aqIArFv_odaheBdlazD6wWTI5uDC_/s1600/tumblr_o33geiox1Z1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_q_WKqxYkprHzowh6woKNUbgUnXPPK5n5Bp_bUv_TBTaupmJmwhFxCQmlN8tBOZ5jpdoiZYMZ9LT7qjqUX_EkBSRiQcuuqunno6rG8p46ydQOp3aqIArFv_odaheBdlazD6wWTI5uDC_/s320/tumblr_o33geiox1Z1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Weighted Neutral Pullups<br />
bwx5<br />
45x5<br />
55x5<br />
65x5<br />
65x5<br />
<br />
Cable Row<br />
30x8<br />
32x8<br />
34x8<br />
36x8<br />
<br />
Machine Straight Arm Pulldown - 90x12, 105x12, 120x12, 120x12<br />
Pullups - 4x6<br />
<br />
Reverse Fly - 4x15.....10<br />
<br />
Lying Cable Curl - 3x12....47.5<br />
<br />
Wrist Curl with hold - 120x12, 12, 10Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-29244807814822078382016-02-27T21:52:00.002-05:002016-02-27T21:52:42.405-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgst8Mip2X8izf0hn0-ESIkRRy3QE893vFkpeG-b6kPsAdXHKovWf2P4Vwb3MQBw3p97wQCUnOJXznAiOs6IfN2VQGkwp2FMz0hsA-Q9QW4SkrHhKvy2Qxcqv2VpTCHDbMVbUYfciR8zDwT/s1600/tumblr_o35u8naqcq1ruf21ho1_400.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgst8Mip2X8izf0hn0-ESIkRRy3QE893vFkpeG-b6kPsAdXHKovWf2P4Vwb3MQBw3p97wQCUnOJXznAiOs6IfN2VQGkwp2FMz0hsA-Q9QW4SkrHhKvy2Qxcqv2VpTCHDbMVbUYfciR8zDwT/s320/tumblr_o35u8naqcq1ruf21ho1_400.jpg" width="320" /></a></div>
<br />
Squat Machine (facing forwards) - 90x8, 180x8, 270x8, 8, 8<br />
Squat Machine (facing backwards) - 90x8, 180x8, 270x8, 8, 8<br />
<br />
Swiss Ball Hip Raise - 3x10<br />
Swiss Ball Leg Curl - 3x10<br />
Swiss Ball Hip Thrust - 3x10<br />
<br />
10-9-8-7-6-5-4-3-2-1 reps for time<br />
Elevated Reverse Lunges with left leg - 50<br />
Elevated Reverse Lunges with right leg - 50<br />
Time: 10:57<br />
<br />
5x10 of Bulgarian Split Squats with as little rest as possible<br />
<br />
Seated Calf Raises - 3x15....90Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-23979038681811683332016-02-27T21:47:00.000-05:002016-02-27T21:47:17.675-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2ial5wlR5ojaeIgXdOmU52IFG0vcq1k_bVMlAWtZVbUtTFP1lmzHyPWvjWnhNcptQpYw7GF8iEZ8QfDevuSClS9zesm-g6lCtBif6wYTiPG9_twPzuVmq2l0EifRzpeYZ3taG81hyphenhyphenKE7/s1600/tumblr_o37r82tZFT1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2ial5wlR5ojaeIgXdOmU52IFG0vcq1k_bVMlAWtZVbUtTFP1lmzHyPWvjWnhNcptQpYw7GF8iEZ8QfDevuSClS9zesm-g6lCtBif6wYTiPG9_twPzuVmq2l0EifRzpeYZ3taG81hyphenhyphenKE7/s320/tumblr_o37r82tZFT1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
DB Shoulder Press<br />
50sx6<br />
60sx6<br />
70sx6<br />
70sx6<br />
<br />
Wide Hammer Strength Bench Press<br />
180x8<br />
270x8<br />
270x8<br />
270x8<br />
<br />
Cable Crossover with hold<br />
32.5x10<br />
35x10<br />
37.5x10<br />
37.5x10<br />
<br />
Handstand Pushups - 10, 8, 8<br />
Pushups off knuckles - 3x12<br />
<br />
Incline Neutral Bench Press - 3x10.....50s<br />
<br />
Overhead Rope Extension - 3x15.....52.5Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-89160832045840990582016-02-27T13:40:00.002-05:002016-02-27T13:40:34.890-05:00Upper PullPulldown<br />
140x8<br />
160x8<br />
180x8<br />
200x7<br />
<br />
Dual Pulley Cable Row - 4x8.....80<br />
<br />
Wide Pullups - 4x10<br />
Neutral Pullups - 4x10<br />
<br />
Head Pull - 4x15......20<br />
<br />
DB Curl - 3x12....25s<br />
<br />
Reverse Wrist Curl - 3x12....60Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-89788580610918429862016-02-27T13:36:00.001-05:002016-02-27T13:36:46.177-05:00LegsSplit Squats - 3x10.....50s<br />
<br />
LB Back Squats<br />
135x5<br />
185x5<br />
225x5<br />
275x3<br />
315x3<br />
325x3<br />
<br />
Sumo Deadlift (touch and go)<br />
225x8<br />
275x8<br />
325x8<br />
325x8<br />
<br />
Leg Extension - 3x15......190<br />
Hamstring Curl - 3x15.....80Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-3865814458114603302016-02-23T09:55:00.001-05:002016-02-23T09:55:34.302-05:00Conditioning<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH00XV0thrO-EdVQRTOFYgBQ_Q4Gqihiuctr8-azCSYo674kTGSk6gkYHZZE0br3o81uKH5xvJUNc8OxGc9h2OSzMWxVIFGBQ2k7D8XhYSDWAtM_yoQlpv_FQmjcVUTI0Xv28AntPB1-R1/s1600/tumblr_o2sxd0RsYY1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH00XV0thrO-EdVQRTOFYgBQ_Q4Gqihiuctr8-azCSYo674kTGSk6gkYHZZE0br3o81uKH5xvJUNc8OxGc9h2OSzMWxVIFGBQ2k7D8XhYSDWAtM_yoQlpv_FQmjcVUTI0Xv28AntPB1-R1/s320/tumblr_o2sxd0RsYY1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Decided to make these sundays the random fun day again.<br />
<br />
4 Rounds, untimed<br />
10 Burpees<br />
15 feet on Jacob's Latter<br />
30 Double Unders<br />
<br />
Roughly 8 minutes of moderate boxing<br />
<br />
Overhead Crunches - 3x10 per side with 25<br />
<br />
JL is really tough, first time using it in a workout, oddly fun though.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-51842309342505598252016-02-23T09:52:00.001-05:002016-02-23T09:52:56.206-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilzMYLXZ3ntghOCPA6NvtPLUQ-vNmumWasZZ81vP2BZVjFGUu5u3whR039yS-ulPK-to33BibvZuwwf__pElxsf6Rz72ZclcjhS79hVFroB88Ad37sGj1-OYYR0Cl2OPhyHpJP-AQBGrRS/s1600/tumblr_o2tvy3w9Om1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilzMYLXZ3ntghOCPA6NvtPLUQ-vNmumWasZZ81vP2BZVjFGUu5u3whR039yS-ulPK-to33BibvZuwwf__pElxsf6Rz72ZclcjhS79hVFroB88Ad37sGj1-OYYR0Cl2OPhyHpJP-AQBGrRS/s320/tumblr_o2tvy3w9Om1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
DB Bench Press<br />
70sx6<br />
80sx6<br />
90sx6<br />
100sx6<br />
<br />
DB Shoulder Press - 4x8......60s<br />
<br />
Cable Fly - 4x10.....35<br />
Cable Bench Press - 4x10......35<br />
<br />
Handle Pushups - 15, 15, 12<br />
<br />
Incline Neutral DB Bench Press - 50sx10, 8, 7<br />
Pushdown - 52.5x12, 10, 10<br />
<br />
The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-50924713380196007532016-02-23T09:48:00.001-05:002016-02-23T09:48:18.887-05:00Upper Pull<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhncsiRf08LtCKHkqxYbft1CCZiCHsKnvGe437SccP3QNn4A9esOfy4_4EuyHRw4CMJzAasxYy2uoGrdGJKU_SiyHA1rYLmAOEBFaI6y7f4FcNfPYLxRNxxmpqFLUATQTdnSnOSdk4jF0H5/s1600/tumblr_o2wxdvTMvH1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhncsiRf08LtCKHkqxYbft1CCZiCHsKnvGe437SccP3QNn4A9esOfy4_4EuyHRw4CMJzAasxYy2uoGrdGJKU_SiyHA1rYLmAOEBFaI6y7f4FcNfPYLxRNxxmpqFLUATQTdnSnOSdk4jF0H5/s320/tumblr_o2wxdvTMvH1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
A nasty stomach bug took me out of commission for two days, so this workout I kept it simple<br />
<br />
Pulldown<br />
120x10<br />
140x10<br />
140x10<br />
140x10<br />
<br />
Cable Row - 4x10.....135<br />
<br />
Chinups - 4x10<br />
<br />
Reverse Fly - 4x15.....10<br />
<br />
Wrist Curl with hold - 3x12....110<br />
<br />
Machine Curl - 3x12Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-69172833911584801862016-02-17T21:18:00.001-05:002016-02-17T21:18:17.637-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3EBOv_O9wvtUEHLbgcfj2HtCa2mJupo2elyySFgt9rfmTnLqrm-7UOpZlcxX3LOxMgfBhyphenhyphenrtEp-QkvnizU8dI3sabavdWGzz1KuIUzfGx1rDOQXwZuEWscWi5Lt1LfV7fyh-BsJ4bT9Mj/s1600/tumblr_o2o21vNMN11ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3EBOv_O9wvtUEHLbgcfj2HtCa2mJupo2elyySFgt9rfmTnLqrm-7UOpZlcxX3LOxMgfBhyphenhyphenrtEp-QkvnizU8dI3sabavdWGzz1KuIUzfGx1rDOQXwZuEWscWi5Lt1LfV7fyh-BsJ4bT9Mj/s320/tumblr_o2o21vNMN11ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Trap Bar Deadlift (resetting)<br />
150x10<br />
150x10 (touch and go)<br />
240x5<br />
240x5<br />
290x5<br />
340x5<br />
<br />
Travelling Lunges - 3x8 per leg with 65s<br />
<br />
Glute Ham Raises - 10 reps with a 10, another 5 with bodyweight for 3 sets<br />
<br />
Triset<br />
Leg Extension - 120x20, 140x20, 150x10<br />
Hamstring Curl - 90x20, 16, 16<br />
Standing Calf Raise - 180x20, 20, 16Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-41164410004300691642016-02-17T21:14:00.001-05:002016-02-17T21:14:45.912-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3TFSYvaAGwUKxHLQHjrn32cKL6u9x7T0X0mjJERArQ0A9B2JxegC9WaUPIJvRHg1fAj0xY7a6p6yU_I4Zs10H0kD2XFDJIKx9Eq_dkTS16B6AkYLD4jWUUAUrlnmYEG5Eegi9Hetgmjc5/s1600/tumblr_o2jxv78kjz1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3TFSYvaAGwUKxHLQHjrn32cKL6u9x7T0X0mjJERArQ0A9B2JxegC9WaUPIJvRHg1fAj0xY7a6p6yU_I4Zs10H0kD2XFDJIKx9Eq_dkTS16B6AkYLD4jWUUAUrlnmYEG5Eegi9Hetgmjc5/s320/tumblr_o2jxv78kjz1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
DB Bench Press<br />
70sx6<br />
80sx6<br />
90sx6<br />
100sx6<br />
<br />
Incline Bench Press - 4x10.....135<br />
<br />
HS Shoulder Press - 4x12.....100<br />
<br />
Incline Smith Bench, 1 and 1/2 reps - 4x8....90<br />
<br />
(I did some exercise in here, just can't remember what)<br />
<br />
Overhead Rope Extension - 3x15....52.5Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-42295200195099203642016-02-15T20:08:00.002-05:002016-02-15T20:08:36.367-05:00Upper Pull<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMqh2paL-j3wVcNloALf3RwRQaN6oghCXRnErr7hGd3p8evj7hbDxvs_rTm5x0qPuL461tQmsU7Ht6xAxR51Sty1tFJuVzQKsjUx0vRmdTBXDiKiF5CgaPH6jLrybwBAUm3rOytdXUxbhk/s1600/tumblr_o2907g9Urg1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMqh2paL-j3wVcNloALf3RwRQaN6oghCXRnErr7hGd3p8evj7hbDxvs_rTm5x0qPuL461tQmsU7Ht6xAxR51Sty1tFJuVzQKsjUx0vRmdTBXDiKiF5CgaPH6jLrybwBAUm3rOytdXUxbhk/s320/tumblr_o2907g9Urg1ruf21ho1_1280.jpg" width="256" /></a></div>
<br />
Wide Neutral Pulldown<br />
120x8<br />
160x8<br />
180x8<br />
200x6<br />
<br />
Single Arm Cable Row<br />
55x8<br />
65x8<br />
65x8<br />
65x8<br />
<br />
Reverse Cable Fly - 4x12.....6<br />
Cable Row - 4x12.....22<br />
<br />
Machine Straight Arm Pulldown - 4x12......90<br />
Pullups - 4x6<br />
<br />
Preacher Curl - 3x15......60<br />
<br />
Machine Squeeze - 90x10, 105x10, 10Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-77464273778513299132016-02-15T20:03:00.000-05:002016-02-15T20:03:17.916-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigALwRh9KIPBmuiZFrKTfWFXrNlLJMMpnSeTcyIyaKXJSud3YCBNcOufP-7OFjWnDrpEUjxziXsxZcHZU1SZqcK_FjqJjnzRoL5kDhG7FfnJoYAXhAjzvSF6Q4D8ujXJrtGmALoK7Pn8hm/s1600/tumblr_o2k12uoXU21ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigALwRh9KIPBmuiZFrKTfWFXrNlLJMMpnSeTcyIyaKXJSud3YCBNcOufP-7OFjWnDrpEUjxziXsxZcHZU1SZqcK_FjqJjnzRoL5kDhG7FfnJoYAXhAjzvSF6Q4D8ujXJrtGmALoK7Pn8hm/s320/tumblr_o2k12uoXU21ruf21ho1_1280.jpg" width="267" /></a></div>
<br />
Squat Machine<br />
90x10<br />
180x10<br />
270x10<br />
360x10<br />
450x10<br />
<br />
Glute Ham Raise drop set<br />
10 lbsx10, then bodyweight for 5 more, 3 sets total<br />
<br />
Stepups (leaving one leg up)<br />
115x8<br />
125x8<br />
135x8<br />
<br />
Hip Thrusts<br />
225x10<br />
315x10<br />
365x10<br />
405x6 (with max effort hold on last set)<br />
<br />
Seated Calf Raises - 3x15....90<br />
<br />
On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com1tag:blogger.com,1999:blog-1892684732179081270.post-38089212873091952482016-02-08T20:47:00.001-05:002016-02-08T20:47:44.654-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4o-WRQAIv6iHhsifsJmS-gUXyHhlzYfWMgUUdUup14Y22Xuwo6e4F7VR5Nk4P-X8_lo39sDsVbI9fJUlrTvSe-DrtkCMNEdfcwhCNEeyiOuxC6DwWUFeCfvNuuJnwtaNESB3LgpVev88L/s1600/tumblr_o28wj2u6v41ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4o-WRQAIv6iHhsifsJmS-gUXyHhlzYfWMgUUdUup14Y22Xuwo6e4F7VR5Nk4P-X8_lo39sDsVbI9fJUlrTvSe-DrtkCMNEdfcwhCNEeyiOuxC6DwWUFeCfvNuuJnwtaNESB3LgpVev88L/s320/tumblr_o28wj2u6v41ruf21ho1_1280.jpg" width="317" /></a></div>
<br />
Worked out with Matt and Harrison, a lower key workout.<br />
<br />
Incline Smith Machine Bench<br />
90x8<br />
140x8<br />
160x6<br />
160x5<br />
<br />
Superset<br />
Wide Hammer Strength Bench Press - 180x10, 230x10, 270x8<br />
Hammer Strength Shoulder Press - 90x8, 70x8, 70x8<br />
<br />
Cable Fly<br />
30x10<br />
35x10<br />
35x10<br />
<br />
French Press - 65x12, 75x12, 12<br />
<br />
DB Skullcrushers, totals 200 reps, sets broken as needed<br />
30sx25<br />
20sx75<br />
17.5sx50<br />
15sx50<br />
<br />
Last part was Harrison's idea, quite the burner.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-65541516323616128942016-02-08T20:42:00.001-05:002016-02-08T20:42:39.885-05:00Upper Pull<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4cqxPjL0_ms0tSRvJHCVzp0D9TDoV1gehf3lfXkk6WwinN6bxiQuv0Q6kRdIXPe_O3T7GrEvUhDTonP1LoBgPKtpshPhgWnYy3Bsh94CUKP55VxLsQKlB24TgJhi1EY6wAqQk5H1_-kLS/s1600/tumblr_o298prL0f51ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4cqxPjL0_ms0tSRvJHCVzp0D9TDoV1gehf3lfXkk6WwinN6bxiQuv0Q6kRdIXPe_O3T7GrEvUhDTonP1LoBgPKtpshPhgWnYy3Bsh94CUKP55VxLsQKlB24TgJhi1EY6wAqQk5H1_-kLS/s320/tumblr_o298prL0f51ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Pulldown<br />
140x8<br />
160x8<br />
180x8<br />
200x6<br />
<br />
High to Low Hammer Strength Row<br />
180x8<br />
230x8<br />
250x8<br />
250x8<br />
<br />
Kneeling Straight Arm Pulldown - 37.5x10, 42.5x10, 47.5x10, 52.5x10<br />
Chinups - 6, 5, 5, 5<br />
<br />
TRX Y's - 4x12<br />
TRX Rows - 4x15<br />
<br />
Farmers Walks - across gym and back with 65s, 3 sets<br />
<br />
Machine Preacher Curl - 45x15, 15, 55x15, 15Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-77843408842749758042016-02-06T18:14:00.000-05:002016-02-06T18:14:27.565-05:00Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpKnP2bh3joj1YUbo9UIMORxBSGxUXo9kz3w6HEUnK1l8Sw9jxuiXY4gcj9otINtThQPV_HXtMShp5TqwBiVC9HPlTm8hF3J5jGHHlrbdHWLfBVNTQ2S17O2i9e2s7KsBW8pb-Cop2cFM2/s1600/tumblr_o253tq6IA41ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpKnP2bh3joj1YUbo9UIMORxBSGxUXo9kz3w6HEUnK1l8Sw9jxuiXY4gcj9otINtThQPV_HXtMShp5TqwBiVC9HPlTm8hF3J5jGHHlrbdHWLfBVNTQ2S17O2i9e2s7KsBW8pb-Cop2cFM2/s320/tumblr_o253tq6IA41ruf21ho1_1280.jpg" width="265" /></a></div>
<br />
<br />
Goblet Squats - 4x12.....50<br />
<br />
LB Back Squats<br />
135x5<br />
185x5<br />
225x5<br />
275x4<br />
295x4<br />
315x4<br />
<br />
Sumo Deadlift (touch and go) - 3x15......225<br />
<br />
Single Leg Hip Thrust - 3x15<br />
<br />
TRX Hamstring Curl - 3x20<br />
<br />
Single Leg Calf Raises - 3x10.....50<br />
<br />
Felt good, on the set of 315 I had this weird wobble that through off my balance and mentality a bit, so I was a bit surprised I still got two more, good overall workout. I like the heavy coupled with high reps.Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-80519538503645633292016-02-06T18:10:00.000-05:002016-02-06T18:10:08.473-05:00Upper Push<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEBP823ccqmO1CS9wuBaV9AgDnL73hJK3lF-lpv2z5NOpOk6ymcsn3ikhUgZbVLPC66vrwiS9jEYio6L1FIPiHQkUZB4Ut2yaqsz8dWArA-18_MgYuNU4-wyZEsoSCBp00IrKVxEP3sU-G/s1600/tumblr_o20axukVMG1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEBP823ccqmO1CS9wuBaV9AgDnL73hJK3lF-lpv2z5NOpOk6ymcsn3ikhUgZbVLPC66vrwiS9jEYio6L1FIPiHQkUZB4Ut2yaqsz8dWArA-18_MgYuNU4-wyZEsoSCBp00IrKVxEP3sU-G/s320/tumblr_o20axukVMG1ruf21ho1_1280.jpg" width="290" /></a></div>
<br />
Military Press<br />
95x5<br />
115x5<br />
135x5<br />
135x5<br />
135x4<br />
<br />
Decline Bench Press<br />
185x8<br />
205x8<br />
205x7<br />
205x7<br />
<br />
Cable Fly - 3x10.....37.5<br />
Clap Pushups off step - 10, 8, 6<br />
<br />
Dips - 21s for 3 sets<br />
<br />
Pushdown - 4x15.....62.5Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-10898896090513778402016-02-06T18:06:00.002-05:002016-02-06T18:06:55.522-05:00Upper Pull<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZF0l4dWNyq1Rb6aDs6W2Gw4kQnkrqCMr2GuzRTOBTl2LzBGH2wqTzAOJ0LtgYLI0hq5Ngq7YE6iKZhMh_YBSCeKqv3aHeUb3zOjg3Yr5VarLghTyph5f6cyXfxKvJPn2hkYZ4K7yRR32q/s1600/tumblr_o2348pqqnG1ruf21ho1_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZF0l4dWNyq1Rb6aDs6W2Gw4kQnkrqCMr2GuzRTOBTl2LzBGH2wqTzAOJ0LtgYLI0hq5Ngq7YE6iKZhMh_YBSCeKqv3aHeUb3zOjg3Yr5VarLghTyph5f6cyXfxKvJPn2hkYZ4K7yRR32q/s320/tumblr_o2348pqqnG1ruf21ho1_1280.jpg" width="320" /></a></div>
<br />
Dual Pulley Pulldown<br />
60x8<br />
80x8<br />
80x8<br />
80x8<br />
<br />
Cable Row<br />
30x8<br />
34x8<br />
36x8<br />
36x8<br />
<br />
Superset<br />
Wide Pullups - 10, 8, 8, 8<br />
Neutral Pullups - 6, 5, 5, 5<br />
<br />
Face Pull - 4x12....50<br />
Rope Row - 4x15.....50<br />
<br />
Reverse Cable Fly - 4x15.....10<br />
<br />
BB Curl - 4x15.....45Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0tag:blogger.com,1999:blog-1892684732179081270.post-76024407803419256382016-02-04T08:51:00.002-05:002016-02-04T08:51:41.003-05:00Legs<div class="separator" style="clear: both; text-align: center;">
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<br />
Very short on time leg day<br />
<br />
High Leg Press<br />
90x15<br />
180x15<br />
270x15<br />
360x15<br />
360x15<br />
360x15<br />
<br />
6 Rounds for time<br />
Travelling Lunges - 5 per leg, 50s<br />
Nordic Glute Ham Raise - 6 reps<br />
Single Leg Hip Thrust - 10 per leg<br />
Time: 15:16Paul Frenchhttp://www.blogger.com/profile/11910757470859142703noreply@blogger.com0