Fitness – Workout 20160502

Started a new program: The American Sniper Workout from http://www.t-nation.com. Yesterday had to combine the AM and PM workouts, and it was heavily modified due to equipment available to me.

Superset:

Leg Press     3x 10, 10, 10 (495, 585, 675)

Calf Press on Leg press machine     3x 10, 10, 10 (495, 585, 675)

Ankle Mobility Drill     2x 10/side, 10/side

 

Superset:

One Legged Barbell Squat     3x 8, 8, 8 (115, 115, 115)

Farmer’s Carry (dumbbells)   3x 15yd, 15yd, 15yd (80, 80, 80)

 

Superset:

Cable Rear Delt Fly Series (rear delt fly, upward shoulder rotation, row)     3x 6, 6, 6 (6 of each exercise in the series) (30, 40, 50)

Tricep Pushdown (rope attachment)     3x 15, 15, 15 (110, 130, 140)

 

Superset:

Barbell Shrug     5x 10, 10, 10, 9, 4/8/8 (225, 245, 255, 265, 265/245/225)  (last set was a drop set)

Side Laterals (Reverse 21s)     4x 21, 21, 21, 21 (25, 25, 25, 25)

Barbell Wrist Curl Over Bench     4x 15, 10, 10, 10 (45, 65, 65, 65)

 

So far so good. It’s different, and I’m enjoying the change up. Wish I had a trap bar where I am in order to do the workout right, but beggers can’t be choosers where I am. I will simply adapt and overcome.

That said I’m unsure if I should replace the Trap Bar Rack Pull with legs (leg press, front squat, etc.), or by simply doing deadlifts. We’ll see for next week’s Monday workout.

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