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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

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hell of a job on the volume keep it up
 
much respect we love to see you succeed
 
amazing work keep up the hard training
 
that's definitely what it's all about you impress us every day
 
Golfed early this morning, 18 holes. 7.5km walk because it was a shot gun start(you start on a random hole not necessarily hole 1)

Got a quick workout in after golf, nice weather again so beach day with the family was the plan

Typical warm up dynamic stretched and movements

ISO lateral incline press
8 x90
8x 90
8x90

ISO lateral shoulder press
8 x 90(each side)
8 x 90
8 x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105

Superset with tricep ext machine pistol grip
12 x 120
12 x 120
12 x 120
@CodeNameDuchess Good workout numbers man.......
 
Workout

Dynamic stretching and movements for the warm up

Db Bench
5 x 90
5 x 100
5 x 110
Superset with 1 arm lat stretch
3 breaths
3
3

Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10

Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)

Barbell shrugs
12 x 185
10 x 225
8 x 225

Shoulder flye machine with handles
8 x 120
8 x 120
Superset with tri extension machine pistol grip handles
8 x 140
8 x 140

Did 15 mins on the bike to end the workout off. Did 10 second sprint 10 second rest x 3. Then I’d rest a minute. Do again, for a total of 5 times.

Great workout all together. Hit another PR with DB bench getting 5 for 110 so happy about that.
Nice
 
Golfed early this morning, 18 holes. 7.5km walk because it was a shot gun start(you start on a random hole not necessarily hole 1)

Got a quick workout in after golf, nice weather again so beach day with the family was the plan

Typical warm up dynamic stretched and movements

ISO lateral incline press
8 x90
8x 90
8x90

ISO lateral shoulder press
8 x 90(each side)
8 x 90
8 x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105

Superset with tricep ext machine pistol grip
12 x 120
12 x 120
12 x 120
That’s a good day
 
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