MandoDaab Posted September 7, 2016 Report Share Posted September 7, 2016 Here is where I'll post my wods, progression, and daily feats! I'll be trying my best to live Ramikadyc, which means in Mandalorian, living life to the fullest and taking advantage of every opportunity, motivate others and make yourself stronger physically and mentally. In keeping a log, I'll be able to see myself get stronger and help by keeping me accountable! Enough talk, let's do it Quote Link to comment
MandoDaab Posted September 7, 2016 Author Report Share Posted September 7, 2016 Most of the workouts I do are in the format of a 30 rep burnout set then 12,10,8,6. For convenience I'll just post the weight for the current rep unless the movement is in a different rep format Monday: Bench Press: 105, 115, 115, 135,135 Incline Bench: 45, 85, 85, 95,95 Dumbell fly & Dbell pull over superset: 25,30,30,35,35 Bent over Barbell & Dumbell row superset: bb- 115, 145 for the rest of sets db- 25, 30 for the rest of sets 4 sets of max pull-ups on pull assist 10 @ 70lbs 5sets of 25 hanging leg raises wod: nar'dralshy'a = try harder Quote Link to comment
MandoDaab Posted September 7, 2016 Author Report Share Posted September 7, 2016 TUESDAY Same format for set and reps unless otherwise stated clean and press: 45lb barx25, 115lb x 12, bar x 25, 135lb x 8, bar x 25 Dumbell Overhead press& lateral raise superset: OH &LR 25lbx30,10,10,8,6 Side lateral raise & upright barbell row superset SLR: 10lb x 30, 15lbx12,10,8,6 UBR: bar x30,12,10,8,6 Barbell curl: bar x30,12,10,8,6 Close grip barbell bench: 95x30, 115lbx12,10 135lb x8,6 Lying tricep press( nose breakers) & double arm tricep extension SS NB: 45lb x30,12,10,8,6 DATE: 25lbx 30,12,10,8,6 WOD: k'atini = it's only pain Quote Link to comment
MandoDaab Posted September 8, 2016 Author Report Share Posted September 8, 2016 WEDNESDAY LEG DAY !!! Decline sit-ups: 25 x 5 sets Barbell squats: 115lb x8, 135lb x8, 185lb x8, 205lb x8, 225lb x8. Stiff leg barbell deadlift: 135 x 8, for five sets Good morning: barbell x 8 for five sets standing and seated calf raises: 90lb x 30, 90lb x12 for four sets Leg extension: 70lb x12 for four sets, 90lb x12 Seated leg curl: 50lb x 12 for five sets Cable curl: 57lb x 20 for five sets WOD: Staabi = right Quote Link to comment
MandoDaab Posted September 10, 2016 Author Report Share Posted September 10, 2016 (Due to daughter having the flu the workout got pushed back a day) same format reps are 30, 12, 10,8,6 FRIDAY Barbell bench press: 105, 125,125,145,145 Incline barbell bench press: bar, 95,95,105,105 dumbell fly and pullover superset(SS): 25, 30,30,35,40 Bent over barbell and two Dumbell row SS: bb:115,135,155,175 Db:25,30,35,40 Seated Lat pull down: 70, 90,90,90 leg lifts: 25reps for five sets made a increase in all weight on each movement on this day* WOD: kandosii= nice one! ;good job! Quote Link to comment
MandoDaab Posted September 14, 2016 Author Report Share Posted September 14, 2016 Monday did a little experimenting and ended up lifting way more than I usually do, but I excelled and crushed the new weights! Compare last weeks numbers to this, though the sets did change a little! The new reps are 30,8,6,4,2. I'm just going to post the weight at the rep I'm on! Barbell bench press: 115, 135,185,205,225 inclined bench press: 105, 115, 135,155,175 bent over barbell Dumbbell rows: bb: 115, 135, 185,205,225 db: 30, 35,40,45,45 Dumbell flys & pullover : 30,35,40,45,50 Lat pull downs: 20 reps@90lbs x2, 10reps @110lbs x2 WOD: Vod=brother Quote Link to comment
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