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Old 02-24-2014, 07:06 PM   #101
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Sat 2-22-14
ph4i/f-wk2

am - F1-7

joints
wrist stretches

A1. HS toe pulls - 3 x 5

B1. bent hollow body hold - 5 x 36 sec
B2. cat cows - 5 x 5

C1. scap shrugs - 5 x 9
C2. swivel hips - 5 x 5

D1. incline pushup - 5 x 9
D2. german arm swings - 5 x 10

E1. hinge row - 4 x 9
E2. upright lat lean - 4 x 30 sec

________


pm - LB

A1. low bar squat - 3 x 5
b x 2 x 5
95 x 5
1155 x 5
135 x 3 x 5

B1. deadlift - max trip
135 x 5
185 x 3
235 x 3
255 x 3
275 x 3
285 x 3
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Old 02-26-2014, 10:39 AM   #102
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Mon 2-24-14
ph4i/f-wk3

Ia

joints
wrist stretches
straddle
scaps

B1. max rep seated MU - 4, 4, 4

C1. band asst tuck planche - red x 4 x 7 sec
C2. arch scap hang - 4 x 7 sec

D1. parallette DFD pushup / 30x1 - 4 x 3
D2. towel asst OAC / 41x1 - 4 x 1 each side

E1. wrist conditioning

_______


Tue 2-25-14
ph4i/f-wk3

F1-8(d)

joints
wrist stretches

A1. HS toe pulls - 3 x 5

B1. bent hollow body hold - 5 x 18 sec
B2. cat cows - 5 x 5

C1. scap shrugs - 5 x 5
C2. swivel hips - 5 x 5

D1. incline pushup - 5 x 5
D2. german arm swings - 5 x 10

E1. hinge row - 5 x 5
E2. upright lat lean - 5 x 30 sec
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Old 04-02-2014, 05:10 PM   #103
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Time to start updating again. I've still been doing the bodyweight stuff, although not as consistently as I was in the past. I've also started deadlifting, somewhat sporadically, as I'm having issues with my left knee when I take it past 90 degrees.

I've just returned from a week in Aruba where I was drinking literally all day every day, and I didn't do anything for the week before that.

Unfortunately, I've got a funeral to go to this week, so I may not get in all the sessions I had planned, but I'll use this week as a sort of breaking in period and I'll start hitting it hard again next week.

I'm trying to get more serious about this over the next couple months because I've got a trip to Spain coming up in July and I want to be looking good on those spanish beaches.

Tue 4-1-14
ph1a-wk0

SASa

joints
wrist stretches
scaps

A1. wall straddle HS press - 5 x 3
A2. adv tuck FL hold - 5 x 15 sec

B1. band resisted scap shrug - purp x 5 x 6
B2. HLR - 6, 6, 6, 5, 5

C1. unilateral trap 3 raise - 3# x 3 x 10 each side

D1. wrist strengthening

________


Wed 4-2-14
ph1a-wk0

BASa

joints
wrist stretches
scaps

A1. seated MU - 3, 3f, 2
A2. tuck shoulder stand hold - 3 x 15 sec

B1. pullup / 30x1 - 6, 5, 4
B2. elevated DFD pushup / 30x1 - 6, 5, 4

C1. seated db ext rot / 4020 - 5# x 3 x 10 each side

D1. wrist conditioning
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