North Coast Miller
Level 9 Valued Member
Am morphing more and more into a DeLorme HIT protocol, de-emphasizing the middle set of three and pounding in the last set. Getting in more reps with heavier load. Using Rest/Pause anywhere there is a lock out in the lift, otherwise Dropsets.
Managed 8 reps with the 95lb bag on my back = roughly to 240-250lb bench press according to my scale.
Am now at 197lbs bodyweight and need to take in my belt. 52nd Bday at end of this month, want a good progress pic!
Jumprope 5 minutes
Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box 70lbs x5
Upright Rows 70lbs x5
Single leg Squat from box90lbs x10/4
Upright Rows 70/55lbs x14/7 dropset
Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x6
Loaded PU 70lb x5
Hamstring Extensions 35lbs x12/4
Loaded PU 90lb x8/2/2
Cossack stretch
Lizard stretch
Bicep curl 55lbs x6
crunches
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x10
crunches
Managed 8 reps with the 95lb bag on my back = roughly to 240-250lb bench press according to my scale.
Am now at 197lbs bodyweight and need to take in my belt. 52nd Bday at end of this month, want a good progress pic!
Jumprope 5 minutes
Single leg Squat from box 55lbs x10
Upright Rows 55lbs x10
Single leg Squat from box 70lbs x5
Upright Rows 70lbs x5
Single leg Squat from box90lbs x10/4
Upright Rows 70/55lbs x14/7 dropset
Hamstring Extensions 35lbs x10
Loaded PU 55lb x10
Hamstring Extensions 35lbs x6
Loaded PU 70lb x5
Hamstring Extensions 35lbs x12/4
Loaded PU 90lb x8/2/2
Cossack stretch
Lizard stretch
Bicep curl 55lbs x6
crunches
Seated rotational stretch
Hamstring stretch
Bicep curl 55lbs x10
crunches
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