Workout #14-Yesterday
Leg Press-1245 X15 sec Static Hold, 1400 X15 sec Static Hold
EDT Block
Pit Shark Squats-295 X 6, 385 X 6, 465 X 5 X 4
Leg Curls-80 X 6, 90 X 6, 95 X 5 X 4
Glute-Ham Raises-BW X 14 X 2 (30X0)
Leg Press Calf Raises-910 X 12 sec Static Hold, 1050 X 12sec Static Hold
Pit Shark Standing Calf Raises-385 X 10, 435 X 8 X 2 (30X0)
Today I did about 15 minutes of HIIT, some Farmer's Walks and light kettlebell swings.
So far I'm already at or past almost all of my PRs, so we'll see how the last couple of weeks play out.
The Doc's Modified 3.0-Part Deux
Workout #15-I'm still at 3000 calories on lifting days and 2100 on off days.
AM Portion
Decline Bench-380 X 5sec Static Hold, 405 X 5sec Static Hold
Hoist Incline Bench-130 X 7, X9, X8, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Hammer Pullovers-170 X7, X9, X8, X10 (70X0, 30X0, 30X0, 10X0) (4X Style)
Pit Shark Pushups-65 X 8 X 2 (30X0)
Chins-BW X 11, BW X8
PM Portion
Rack Pulls-515 X 5sec Static Hold, 535 X 5sec Static Hold
Seated Shoulder Press-95 X7, X10, X9, X7 (70X0, 30X0, 30X0, 10X0) (4X Style)
Hammer Dips-170 X7, X8, X7, X9 (70X0, 30X0, 30X0, 10X0) (4X Style)
Strive Machine Curls-40 X7, X10, X8, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Had to cut my workout slightly short as I had a meeting for work and ran out of time.
AM Portion
Decline Bench-380 X 5sec Static Hold, 405 X 5sec Static Hold
Hoist Incline Bench-130 X 7, X9, X8, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Hammer Pullovers-170 X7, X9, X8, X10 (70X0, 30X0, 30X0, 10X0) (4X Style)
Pit Shark Pushups-65 X 8 X 2 (30X0)
Chins-BW X 11, BW X8
PM Portion
Rack Pulls-515 X 5sec Static Hold, 535 X 5sec Static Hold
Seated Shoulder Press-95 X7, X10, X9, X7 (70X0, 30X0, 30X0, 10X0) (4X Style)
Hammer Dips-170 X7, X8, X7, X9 (70X0, 30X0, 30X0, 10X0) (4X Style)
Strive Machine Curls-40 X7, X10, X8, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Had to cut my workout slightly short as I had a meeting for work and ran out of time.
Workout #16
Leg Press-1290 X 15sec Static Hold, 1430 X 15sec Static Hold
Pit Shark Front Squats-145 X7, X9, X7, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Seated Leg Curls-204X 7, X8, X7, X7 (70X0, 30X0, 30X0, 10X0) (4X Style)
Pit Shark Reverse Lunges-145 X 10, 155 X 8 X 2
Romanian Deadlifts-190 X 8, 210 X 6 X 2 (30X0)
Leg Press Calf Raises-950 X 12sec Static Hold, 1090 X 12sec Static Hold
Pit Shark Donkey Calf Raises-315 X 8, 335 X 8 X 2 (30X0)
Leg Press-1290 X 15sec Static Hold, 1430 X 15sec Static Hold
Pit Shark Front Squats-145 X7, X9, X7, X8 (70X0, 30X0, 30X0, 10X0) (4X Style)
Seated Leg Curls-204X 7, X8, X7, X7 (70X0, 30X0, 30X0, 10X0) (4X Style)
Pit Shark Reverse Lunges-145 X 10, 155 X 8 X 2
Romanian Deadlifts-190 X 8, 210 X 6 X 2 (30X0)
Leg Press Calf Raises-950 X 12sec Static Hold, 1090 X 12sec Static Hold
Pit Shark Donkey Calf Raises-315 X 8, 335 X 8 X 2 (30X0)
Workout #17
AM Portion
Decline Press- 390 X 5sec Static Hold, 415 X 5 sec Static Hold
EDT Block
Incline Dumbell Bench-85 X 6, 100 X 6, 102.5 X 5 X 4
One-arm Row-110 X 6, 120 X 5 X 5
PM Portion
Rack Pulls-520 X 5sec Static Hold, 540 X 5sec Static Hold
EDT Block
Hurricane Push Press-120 X 6, 140 X 6, 160 X 4, 170 X 3 X 2
Hammer Curls-55 X 5, 60 X 5, 65 X 3 X 3
Pit Shark Dips-75 X 6, 95 X 6, 115 X 4, 125 X 3 X 2
Almost everything I did was a PR with a week still to go.
AM Portion
Decline Press- 390 X 5sec Static Hold, 415 X 5 sec Static Hold
EDT Block
Incline Dumbell Bench-85 X 6, 100 X 6, 102.5 X 5 X 4
One-arm Row-110 X 6, 120 X 5 X 5
PM Portion
Rack Pulls-520 X 5sec Static Hold, 540 X 5sec Static Hold
EDT Block
Hurricane Push Press-120 X 6, 140 X 6, 160 X 4, 170 X 3 X 2
Hammer Curls-55 X 5, 60 X 5, 65 X 3 X 3
Pit Shark Dips-75 X 6, 95 X 6, 115 X 4, 125 X 3 X 2
Almost everything I did was a PR with a week still to go.
Workout #18
Leg Press-1320 X 15sec Static Hold, 1450 X 5sec Static Hold
EDT Block
Pit Shark Squats-315 X 6, 405 X 6, 495 X 4, 545 X 4, 565 X 3 X 2
Leg Curls-80 X 6, 90 X 6, 100 X 4, 105 X 3 X 3
Glute-Ham Raises-BW X 15 X 2 (30X0)
Leg Press Calf Raises-980 X 12sec Static Hold, 1110 X 12sec Static Hold
Pit Shark Standing Calf Raises-405 X 8, 475 X 8 X 2 (30X0)
Basically, PRs across the board. Very happy with this run. I just have 2 workouts left until I hit Cruise.
Leg Press-1320 X 15sec Static Hold, 1450 X 5sec Static Hold
EDT Block
Pit Shark Squats-315 X 6, 405 X 6, 495 X 4, 545 X 4, 565 X 3 X 2
Leg Curls-80 X 6, 90 X 6, 100 X 4, 105 X 3 X 3
Glute-Ham Raises-BW X 15 X 2 (30X0)
Leg Press Calf Raises-980 X 12sec Static Hold, 1110 X 12sec Static Hold
Pit Shark Standing Calf Raises-405 X 8, 475 X 8 X 2 (30X0)
Basically, PRs across the board. Very happy with this run. I just have 2 workouts left until I hit Cruise.
Was too busy and lazy last week to post, so I didn't get my final 2 workouts posted.
I continued to hit PRs on just about everything.
My Decline Press Static Hold went up to 430. That's an increase from 395 the last time I ran 3.0.
Rack Pulls Static Hold went up to 550. That's an increase from 525 at the end of my last run.
Leg Press is an exercise that I didn't do last run as a static hold, but during this run it went from 1200 to 1500 on a 15 second Static Hold.
Overall I great run. I really started to notice the some fat coming off during the last week, which has continued on during Cruise, which I am part-way through now.
I continued to hit PRs on just about everything.
My Decline Press Static Hold went up to 430. That's an increase from 395 the last time I ran 3.0.
Rack Pulls Static Hold went up to 550. That's an increase from 525 at the end of my last run.
Leg Press is an exercise that I didn't do last run as a static hold, but during this run it went from 1200 to 1500 on a 15 second Static Hold.
Overall I great run. I really started to notice the some fat coming off during the last week, which has continued on during Cruise, which I am part-way through now.