Talo's training and video log

CG Floor Presses

Chains=30lbs each

Bar + chains*
3x10,8,5

2x5@165+ chains
2x5@205
2x3@265
425 + purple bands (fail!!!! )
1x20@165

Front plate lifts with a 63lb plate (30)

Pull ups (30)*
Push ups (50)

Banded pull downs - tricep

Deadlifts

2x10@165
2x5@205
2x5@265
1x3@385
1x3@425
1x1@450(had so add chain for weight)

I need my 1/4 plates or I won't be getting any stronger than this.

Knee high deads
6x245
3x425
3x450
1x485 - grip slip / need chalk.
2x485- used amonia for an extra kick. Grip held for 2

Good mornings
3x5@265

Hanging leg raises (30)

485 with chains - Home gym style :)

Went for a round of golf for some cardio :)

shot an 85 ( par 70 ) . Got my first eagle too !

I need to get off my ass and deadlift. A walk in the park sounds like a lot more fun.

Shoulder press

did what I could with what I've got

5x15@ 135

Front Raises
Bent Over Rows
Over Head Tricep crushes

Trained at work. Night shift doesn't give me much time to sleep and train at home . There is enough weight here for me to do smaller workouts like this.

I've got my next 5 weeks laid out .

Here is the basics

Week 1
Day 1 - Dynamic Bench
Day 2- Max Effort Squat/Deadlift
Day 3- Repetition Bench

Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL

Repeat

Week 1 - reversed the weeks from the layout because I need to pick up a bench this week.

Box squat DE with bands
Warm-up

Bar plus green bands ( aprox 75/100 tension)

165x6
206x5(2 sets)

8x2@265 & greens

Glute/ham raises ( ghetto style )
3x10*
This was the hardest thing I've done. Focused on the negative .

Reverse hypers on an exercise ball
3x15

Weight sit ups (60lbs)
4x10

Best workout i've had in a long time. Prob lost 10lbs in water :)

Floor press 1RM
295

barbell front raise
3x12 - bar only . Rest time 20 sec.

Barbell rows
205 3x10

db row
3x20@30

db rear laterals
3x20@25

Barbell step ups

4x10(each leg)@95

GM's ( with belt )
3x6@295

shrugs ( main reason is for grip )
265 @ 3x15 - then held for as long as possible.

Fallouts
green bands
3x12

decent workout. My conditioning is coming back !

Pick up a bench and another 100lbs in plates yesterday.