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Old 10-11-2013, 04:30 PM
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Join Date: Sep 2007
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Originally Posted by arian11 View Post
I read both articles, thanks for the links. Very informative and now I'm sad that I screwed my body up all this time. But now it's time to pay the piper, I pushed the prowler last night after deadlifts. Man that thing is tough.
No problem.

I know you will get back in shape. You are dedicated.

Prowler is a great way to condition while maintaining strength.


Last Night - loaded carries

Farmers Walk
85 Dumbbell, 1 minute walk, 1 minute rest x 4

Overhead Plate Walk
44lb plates, minute walk, 1 minute rest x 4


Friday - Incline Bench

Ring Dips
BWx12, 11, 11

Incline Bench Press
170, 190, 210, 220x1
212.5 x 8, 7, 6, 5 - Tie PR
192.5 x 7 + 4 rest pause
172.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Incline Bench Press
140 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets),
Two Board Press
140x12, 3 sets
ss w/
Bent Row, 132.5x8, 4 sets

BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 100x12, 4 sets

OH Ext on ab bench
Left arm isolation work

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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