today-

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
170X32 sec
150X? sec

18 inch deadlift-
135X3
225X3
315X1
455X3 NEW PR ( i had way more in me)

tire flip simulator
135X8
180X2
200X6 NEW PR


seated good mornings-
135X5
205X13 NEW PR
185XF
155Xf

Ab machine-
170X5 NEW PR
155Xfailure
135Xfailure

log clean and press-
logX2
log+5X4
log+30X1 (around 200 total)


close grip bench-
195X6 NEW PR (I was like wtf! only six?! I ment to have 190 lol)
170XFailure
150XFailure

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
65X7 (L) NEW PR
65X8 (R) NEW PR
60XF (R)(L)

NEW SEATED CALF RAISE (MATRIX, ITS SO BADASS)
one leg at a time~2 sec pause at bottom, 2 sec pause at top
50XF (R)(L)
50XF (R)(L)
45XF (R)(L)
35XF (R)(L)

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X10 (left arm)
30XFailure

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

SLED- running backwards- distance is around 50 ft
4 platesX1
6 platesX1
7 platesX1
8 platesX2 trips
9 platesX1 (that was a great pump in the quads)

cardio-8 min-heart rate 180-190

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

250X41sec NEW PR

weighted dips-
45X5
90X5
135X5 NEW PR
110XF
90XF

weighted WIDE grip pullups- NEW pull up bar (short bars)
80X9 NEW PR

ROCK CLIMBING HOLD pullups- We got rock climbing grip at our gym now
0X10
45X8
90X3

Seated Calves*

Reverse pec dec-(rear delts)
190X10
220X5 NEW PR
205XF
175XF

front hold-
45X25sec NEW PR
35XFsec
35XF

Sled-forward drag-
4 plates
6 plates
5 plates
5 plates

8 min of intense cardio*

today-

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
170X39 sec
150X? sec

18 inch deadlift-
135X3
225X3
315X1
455X5 NEW PR

tire flip simulator
135X8
180X2
200X9 NEW PR


seated good mornings-
135X5
205X15 NEW PR
185XF
155Xf

Ab machine-
170X5
155Xfailure
135Xfailure

Looking good Brad!!
Rock Climbing Hold Pull Ups: Is this where you use the tips of your fingers? I've done something similar a few years ago. Great grip exercise.
Give one or two finger chins a try as well. Pretty fun (well, I liked them, hahaha).

Tony

Thanks Tony. Our gym got new equipment and with the cable crossovers comes a pull up bar with hammer grip, wide grip, close grip, and on the other side of the support are two "rocks" that are bolted on. They are very challenging for weighted chins. I've tried two finger pull ups before and like them a lot, I just dont really include them in my routine because my farmer holds are going up so fast already haha. My ultimate goal for pull ups is using 3 plates for sets and being able to do one armed chins haha. I'm really excited about your contest in march. its just too bad there isnt a weighted dip/pull up event.

log clean and press-
logX2
log+10X3 NEW PR

close grip bench-
195X6
170XFailure
150XFailure

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
65X9 (L) NEW PR
65X9 (R) NEW PR


SEATED CALF RAISE
one leg at a time~2 sec pause at bottom, 2 sec pause at top
60X6 each leg NEW PR
55XF
50XF

db Curls-alternating
65'sXFailure

db Strict bent over curls- Very slow-long squeeze at top-
35X10 (left arm)
25XFailure

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

SLED- running backwards- distance is around 50 ft
4 platesX1
7 platesX1
9 platesX1 this was harder than last time

cardio-8 min-heart rate 180-190

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

240X45sec

weighted dips-
BW+45X5
BW+90X3
BW+135X6 NEW PR
BW+100XF
BW+70XF

ONE ARMED PULL UP ATTEMPTS-
(R)- 0 I got half way up
(L)- 0 I was literally six inches from the top I'll be working on these more*

weighted HAMMER grip pullups-
BW+105X5 NEW PR
BW+90XF
BW+70XF

ROCK CLIMBING HOLD pullups- We got rock climbing grip at our gym now
BWX15

Seated Calves*

Reverse pec dec- HAMMER GRIP(rear delts)
205X7
180XF
160XF

front hold-
45X31sec NEW PR
35XFsec
Raises*

Sled-forward drag-
4 plates
5 plates
5 plates

log clean and press-
logX2
log+10X4 NEW PR

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
70X9 (L) NEW PR
70X9 (R) NEW PR
75X6 (R) NEW PR
75X6 (L) NEW PR


SEATED CALF RAISE
one leg at a time~2 sec pause at bottom, 2 sec pause at top
60XF
55XF
50XF

barbell curls-
85X9
75XF
65XF

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

270X9 sec NEW PR (lol, it felt like my thumb nails were tearing off)

weighted dips-
BW+45X5
BW+90X12

weighted HAMMER grip pullups-
BW+100X6 NEW PR
Rope pull ups-
BWX5
BWX7 (these are very hard for me)

ROCK CLIMBING HOLD pullups- We got rock climbing grip at our gym now
BWX15

Donkey calf raise-VERY STRICT
550X9
510XF
400XF

Reverse pec dec- HAMMER GRIP(rear delts)
205X10 NEW PR
180XF
160XF

front hold-
45X34sec NEW PR
35XFsec
Raises*

Sled-forward drag-
3 plates
4 plates
5 plates
5 plates
5 plates

Great job with the farmers holds. Still using the hook grip?

Tony

tony- definately, I wont do farmers any other way haha. As soon as my thumbs get used to the pain, I should be golden for csm
farmers.

today-

Farmers carry--(weight is PER HAND and doesnt include the weight of implements) 120ft, turns at 30ft

90X?
150X? sec
180X36 sec NEW PR

18 inch deadlift-
135X3
225X3
315X1
405X8

GHR-
BWX20X3

v-bar sled drag- 60 ft
3 plates
7 plates
7 plates
7 plates
4 plates
4 plates

Ab machine-
170X5
155Xfailure
135Xfailure

log clean and press-
logX2
log+15X1
log+30X0 ( couldnt quite lock it out)

2.5inch thick db clean and press-(weight doesnt include db)
40X9 (R)(L)
75X9 (R) NEW PR
75X9 (L) NEW PR
80X7 (L) NEW PR
80X8 (R) NEW PR
90X5 (L) NEW PR
90X6 (R) NEW PR

close grip bench-
135X5
155X2
185X10 my left rotator cuff is sore


SEATED CALF RAISE
one leg at a time~2 sec pause at bottom, 2 sec pause at top
35X20 (R)(L)
25XF

barbell curls-very strict
95X6
80XF

standing laterals-med delts-VERY SLOW/strict,holding at the top
20'sXFailure
15'sX failure
12'sXfailure

7 mon of intense cardio*

* I'm going to take 4-5 days off from lifting starting tomorrow

*i felt like a beast on the fat db's today. A month ago, I thought I wasn't even going to be able to get 2-3 reps at the march challenge. I'm glad its all coming together. I really need to start the keg shouldering though. That will be the hardest thing for me.

today-

farmers hold-(weight is PER HAND and doesnt include the weight of implements)

230X50sec

weighted dips-
BW+45X5
BW+90X3
BW+115X8
BW+100XF
BW+70XF

weighted HAMMER grip pullups-
BW+100X7 NEW PR
BW+90XF
BW+70XF

ROCK CLIMBING HOLD pullups- We got rock climbing grip at our gym now
BWX15

Seated Calves*

Reverse pec dec- HAMMER GRIP(rear delts)
235X6 NEW PR
210XF
180XF

front hold-
45X32 sec
Raises*

I got my bodyfat checked today b/c I've been gaining weight and I was interested in seeing how much fat I gained. I about fell over when it was actually lower, 4%. Caliper measuremtns taken from the chest,abdomen, and thigh. I guess I have nothing to complain about. My diet has been very strict lately, and for the most part I eat the exact same thing every meal 5-6 times a day. I guess its working

4% damn...I think I was about that my senior year of HS during wrestling season. I was 5% before the season when they did the underwater weighing. 4% is damn low...nice work!