knuckledragger progress

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knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Sat Apr 04, 2015 8:49 pm

Thursday 4-2-15
1 min plank
Back extension *15
3 rds

Pullups 8-8-5-6
Pushups10/10/10/10 on rings

Split squats rear foot elevated 3*8 with 6 sec eccentric
1 leg hipthrust 3*8

Facepulls3*10
Calf raises 3* max

Fri 4-3-15

2*3 min on jump rope

2*3 min shadow box

3*3 heavybag

30 sec on 30 off bodybuilders

Back extension 45% 3*15

Leg raise bent knee 10/10/5


Sat 4-4-15
Pullups 1-2-3-4-5-5-4-3-2-1
Pushups 2-4-6-8-10-10-8-6-4-2
Squat to chair 3-6-9-12-15-15-12-9-6-3

Ab roll 2*5
Mcgill crunch 2*5 ea

Back extension 4*10




knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Sat Oct 31, 2015 8:37 am

10/30/15 beast tbt

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Thu Nov 12, 2015 11:56 am

Mon 11/9/15
Hillsprints x6

Tuesday 11/10/15

Min drills
Burpees
Mountain climbers
Lunge jumps
Burpees
Lunge jumps
Pushups

Toes to bar 3,2,3,3

Wed 11/11

De

Mb oh throws and chest passes
Squat jumps

Explosive pullups 6,4,5,5
Box jumps 3,3,3,1 ate shit

Clap pushups 8,8,8,8,
1 leg lateral jumps 3@*4

Powerovers 8*4
Ankle hops 5*4

Leg raise 10x3
Back extension 20*3

Sledge 50, 36

Thursday 11/12

Intervals

3min run 1 min walk *4

30 sec wlk 30 sec run x4

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Wed Nov 25, 2015 1:52 pm

Intervals c2 rower
500m 1 min rest
1:46
1:46
1:51
1:55
1:56

Back extensions 3*15
Toes to bar 3*3
11/25/15

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Sun Nov 29, 2015 8:16 pm

11/28/15 41 yrs old
Pullups 12/10/8/6/
Pushups 30/25/23/23
Squats 25/25/25/25

C 2 5k day 1

11/29/15
Min drills #3.from ng
3*20 back extensions
3*20 crunches
3*20 russian twist
3* burn bicycle crunches

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Tue Dec 01, 2015 1:56 am

11/30/15
Pullups and dips 4*8

Pistols to box 4*3ea
Glute bridge 1 leg 4*15 ea

1arm extended pushups 3*8
Trx rows 3*8

Slant crunches 20
Mb twists 20
Cobras 20
Side planks 30 sec ea

C25k day 2

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Wed Dec 02, 2015 2:30 am

12/1/15
1-10-1 burpee ladder stopped for a shitbreak at 10 total time 27 mins

Kneeling rollouts 3*10

Shot some baskets 30 mins

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Sat Dec 05, 2015 9:38 am

12/4/15

A-abwheel rollouts to wall 3*5

B1- pullups 5*5
B2- pushups5*10
B3- squats 5*15

C- sandbag shoulders 4-6-6-6

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Sat Dec 05, 2015 9:07 pm

C25k day3 week 1

knuckledragger74
Posts: 532
Joined: Tue May 27, 2008 6:06 pm

Re: knuckledragger progress

Postby knuckledragger74 » Wed Jan 13, 2016 7:57 am

Bulged a couple discs last year been doing brosplits since.
I'm looking at a tb rt hybrid like a few others on here.

Set my 1,rm pretty low. 142 for press and 280 for trap bar deads. I'll be doing the 3* per with 2 or 3 conditioning days ala rt shooting for some consistency.

Today 1/12
Magic 50 40 lb db 14:34

Farmers walks 57,44,46 seconds 60 lb db s

Neck bridges 3* as long as possible


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