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Mandodaab tracks his workouts like a Mandalorian on a bounty


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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

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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

 

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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

 

 

 

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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 

 

 

 

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(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!

 

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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

 

 

 

 

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