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TRAINING LOG: Jeff Kaste |
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TheJeff696 
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 Posted: 11/20/17 at 11:58am |
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11/20/17
Woke up feeling like a bag of sh*t. Bit of a stomach ache/nauseous. Tried eating breakfast and having coffee but wasn't interested. Laid back down for a while and felt a bit better, good enough to take the dog on a walk. This encouraged me to try to go to the gym. Energy was feeling good despite not having eaten much. Warm Up SSB Squats 155x5, 205x5, 205x5, 255x5, 295x5 honestly these were the easiest they've ever felt but when I was engaging my core it made my stomach feel wonky and I was getting light headed so I called it and got out of there. Took a 90 minute nap and now I feel better. Hopefully it's nothing and I can get back to training tomorrow.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/22/17 at 8:51am |
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11/21/17
Took the day off from work and chilled all morning. Felt a ton better after some toilet time and decided to try my squat workout again today. Warm up SSB Squats 155x5, 205x5, 245x5, 295x5, 315x5, 315x5, 315x5, 315x5, 315x5 these were really easy. Definitely feeling stronger. Reverse Hypers 3x12 @ 450 Belt Squat / Ab wheel 4x12 @ 250# / 4x12 might need to start doing 15's on ab wheel soon! Leg Extensions 3x15 Skipped conditioning with sled as I pushed it hard today as it was and didn't wanna over do it just in case. I feel sore this morning but not sick so that's good!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/27/17 at 2:04pm |
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11/22/17
Warm Up Bench Press 135x8, 135x5, 185x5, 225x5, 245x5, 280x5, 280x5, 280x5, 280x5, 280x5 not bad Makeshift Viking Press 45x8each, 55x8each, 70x8, 75x5, 75x5, 45x20 my OHP is atrocious Skull Crushers / Rear Delt Flys 3x12 @ 105 / 3x15 Planks / Assault Bike Sprints / Triceps Rope Extensions 3x45seconds / 4x25 second sprints (death) / 3x25
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/27/17 at 2:07pm |
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11/23/17
Had 50 minutes to squeeze in a workout before driving for Thanksgiving #1. Warm Up Back Squat then Front Squat (3 reps then switch and do 3 reps=6) 135x6, 185x6, 205x6, 225x6 Dead Lift 135x5, 225x5, 315x5, 315x5, 415x3, 445x5, 445x5, 445x5, 445x5, 445x5 That was it!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/27/17 at 2:22pm |
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11/24/17
Was invited to go train at Brown University athletics training hall by my father in law so I was pumped to do it. I wasn't planning on it so I didn't eat at all. Felt good regardless! Warm Up Hang Cleans 135x3, 135x3, 185x2 185x2, 225x2, 225x2, 275x2, 295x0 close! Not bad for not having cleaned in 2 months BB Bent Over Rows 225x5, 225x5, 225x5, 225x5 Backwards Sled Drag / Close Grip Pull Downs 4 rounds of 40yds @ 360# added / 4x10 @ 180# DB Bent Over Row / Wide Grip Lat Pull Downs 3x10 @ 100s / 3x10 @ 160# Sorinex Ab Roller (so much better than an Ab wheel!!) 3x12 Lots of food! |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/27/17 at 2:25pm |
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11/27/17
Warm Up SSB Squat 155x5, 205x5, 255x5, 305x5, 325x5, 325x5, 325x5, 325x5, 325x5 first few sets were tough because I was dive-bombing into the hole and I figured out that going slower down really helped stay balanced more. Strength is definitely going up, very pleased. Reverse Hypers 3x15 @ 450# Belt Squat / Ab Wheel 4x12 @ 260# / 4x12 easy No time for conditioning as I had to renew my license. Will get it tomorrow.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/29/17 at 7:51am |
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11/28/17
Warm Up Bench Press 135x8, 135x5, 185x5, 225x5, 250x5, 285x5, 285x5, 285x5, 285x5, 285x5 easier than last week Standing DB OHP (short on time and setting up viking press takes a while) 50sx8, 50sx8, 50sx8, 50sx8 omg doing DBs while standing is so much harder than sitting Skull Crushers / Rear Delt Flys / Band Curls 3x12 @ 115# / 3x12 @ 145 (pec dec machine) / 3x30 w/ green band Med Ball horizontal slam into wall / Assault Bike Sprint / Triceps Rope Extension 4x7 (each side) w/ 20# ball / 4x25 second sprint / 4x20 @ 30#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 11/30/17 at 12:32pm |
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11/30/17
Warm Up Front Squats 135x5, 135x5, 185x3, 225x3, 245x2, 275x1, 295x1 these felt heavy and bad. I guess I need to do them more. Dead Lift 135x5, 225x5, 225x5, 315x5, 365x3, 435x3, 455x5, 455x5, 455x5, 455x5, 455x5 these felt great and actually were moving fairly smooth. Nice. Started running out of time so I combined a bunch of things. Rogue Yoke Runs / Hamstring Curls / Dead Bugs / Squat Jumps w/ 80# sandbag 4x50yds @ empty(185#), 275, 365, 415 / 4x15 @ 130# / 160 total reps / 4x5 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/04/17 at 11:25am |
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12/1/17
Warm Up Clean Grip Hang High Pulls 135x5, 135x5, 185x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3 my timing/bar path is really bad and I am going to fix it. New project! Snatch Hang Power Shrugs 3x5 @ 225 Prowler Sled Explode Rows / Wide Grip Lat Pull Downs 4x25 yards @ 250# added / 4x10 @ 180# loved the sled rows. Really trying to explode back with each one BB Curls / Paloff Press / Hammer Strength Row 3x15 @ 70# / 3x10 each side @ 30# / 3x10 with a 3 second pause and slow tempo @ 115# each arm. DB concentration Curls fah days
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/04/17 at 11:29am |
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12/4/17
Warm Up SSB Squats 155x5, 155x5, 205x5, 245x5, 305x5, 335x5, 335x5, 335x5, 335x5, 335x5 very pleased with these. Used a belt for the first time this off season with squats and it was a nice addition. Kept it loose enough to get a fist in, but with a full belly of air, it was snug. Reverse Hypers 3x15 @450# Belt Squat / Ab Wheel 4x10 @ 270# / 4x15 lowered Belt Squat reps to 10 as weight goes up. Prowler Sprint/March and Seated Box Jumps 25yds sprint then 25 yards march @ 90# added x5 rounds coupled with 5 seated box jumps straight up and then back down for 5 rounds. Trying to slowly add more explosive movements into my training so I dont slow down too much.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/06/17 at 7:48am |
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12/5/17
Warm Up Bench Press 135x5, 135x5, 185x5, 285x5, 225x5, 265x5, 290x5, 290x5, 290x5, 290x5, 290x5 really pleased with how these went! Hammer Strength Seated OHP 4x10 @ 70# an arm Skull Crushers / Rear Delt Flys / Cable Core Work (mimicing hammer trajectory) 3x8 @ 130# / 3x10 @ 130 w/ 5 second eccentric phase / 3x10 each side @ 30# French Press / Sandbag Floor to throw overhead 3x12 @ 60# / 3x5 @ 80# bag 20# Med Ball lateral wall slam / Assault Bike / Triceps Rope Push Downs / Suitcase Carries 4x10 each side / 4x1 minute (35 sec normal pace, 25 sec sprint) / 4x20 @ 30# / 4x25yds each hand @ 70#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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AlDargie
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Posted: 12/07/17 at 4:40am |
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Nice steady progress here.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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TheJeff696
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Posted: 12/07/17 at 11:50am |
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Thanks, Al! That was the plan this off season. Not rushing into anything, really building each week. Starting in January, we get a bit more creative though!
12/7/17 Warm Up Front Squat (really loosened up my rear shoulder area/triceps trying to focus on creating a better shelf for these) 135x3, 135x3, 185x3, 225x2, 225x2, 245x2, 265x2, 265x2 weight was really easy and it felt better with a more stable shelf. Tough on the wrists/elbows though. They need some mobility work. Dead Lift 135x5, 225x5, 225x5, 315x3, 315x3, 405x3, 465x3, 465x3, 465x3, 465x3, 465x3, 465x3 felt pretty good. My off the floor weakness is beginning to show up, really gotta focus on keeping the upper back tight. Back Extensions / Lying Hamstring Curls 4x12 w/ 45# plate / 4x12 @ 115# nice pump Yoke Runs / Suitcase Dead with Farmers Handle / Dead Bugs 4 rounds of 50 yds (25 then stop and turn around) @ 275, 365, 415, 505* not as much a run lol / 4 sets of 5 each side @ 185# / 4x40 reps Crushed
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/11/17 at 11:42am |
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12/8/17
Warm Up Power Cleans from Floor 135x3, 135x3, 185x3, 225x3, 275x2, 275x2, 275x2 just practicing some form here. I struggle from the floor big time and figure this would be a good time to finagle this and fix it Hang Clean High Pulls 275x3, 275x3, 275x3, 275x3 easy Caber Rows ala KO 4x12 @ 135# check his Instagram for a video, these things smoked my traps. Just something different! Sled Rows / Wide Grip Lat Pull Downs 4x25 yds @ 305# / 4x10 @ 180# Paloff Press / Face Pulls / BB Curls 4x10 @ 35# each side / 4x10 @ 60+ # 4x12, 10, 8, 6 up to 115#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/11/17 at 11:46am |
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12/11/17
Warm Up SSB Squat 155x5, 155x5, 205x5, 265x5, 315x5, 345x5, 345x5, 345x5, 345x5, 345x5 first set was a bit wonky but these felt good by the end. Reverse Hypers 3x15 @ 450# Belt Squat / Ab Wheel 4x10 @ 270# / 4x15 Prowler Fun Sprint 25yds @ 90# then add 80# sand bag and march 25yds x 3 rounds...all I could muster Leg Extensions (for da pump) 3x12
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/13/17 at 7:44am |
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12/12/17
Left elbow was bugging me from last week, I hit the nerve where Golfers elbow develops after my Tuesday workout and it flared up some tendonitis pain. While it doesnt hurt to do regular activities, it was definitely a bit pissy today. Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x5, 275x5, 295x5, 295x5, 295x5, 295x5, 295x5 wore a compression cuff for this and everything felt good. Weights felt light too, finally getting my bench back! DB Lateral Raises + OHP / Banded Close Grip Pull Downs 25s x10+10 x 4 rounds / 4x10 @ gray band. DB Triceps Kick Back (didnt hurt elbow at all, no skull crushers tho, *tears*) / DB Rear Delt Flys 4x12 @ 25s / 4x15 @ 25s 20# Med Ball Side toss into Wall / 20# Med ball hammer wind and slam into ground / 1 minute row sprint / Triceps rope push downs / 70# KB Suitcase Carries 4 rounds @ 10 reps each side / 4 rounds @ 10 reps each side / 4 rounds with most distance covered at 290m / 4x20 @ 25# / 4 rounds @ 50 yds each side Toasted
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/14/17 at 12:30pm |
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4 day in a row training-a-thon came to an end today. Then 3 days off for a wedding weekend which will be nice!
Warm Up Power Cleans from Floor 135x5, 135z3, 185x3, 185x3, 225x3, 225x3, 245x3, 245x3, 245x3 just practicing and it became quickly evident that I am awful at cleans from the floor. Hang Clean High Pulls 275x3, 275x3, 275x3, 275x3 BB Bent Over Rows 255x5, 255x5, 255x5, 255x5 Caber Rows / Wide Grip Pull Downs 4x10 @ 125# / 4x10 @ 180 Arm over Arm Prowler pull -> Prowler Rows -> Paloff Press 305# x25yds / 305# x 25yds / 10x35# per side x 3 rounds no breaks. My hands were fried!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/18/17 at 11:56am |
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12/18/17
Had my sister-in-law's wedding this weekend where I was a groomsman so there was a lot of shitty eating, not sleeping much, and drinking. I survived and was interested to see how shitty today felt. Surprisingly, it wasn't bad! Warm Up SSB Squat 155x5, 155x5, 225x5, 275x5, 325x5, 355x5, 355x5, 355x5, 355x5, 355x5 these felt good. Really noticing that my knees stay out now when I drive out of the hole instead of collapsing. Only took 13 years... Reverse Hypers 3x15 @ 450# Belt Squat / Ab Wheel 4x10 @ 270# added / 4x15 took shorter time resetting between reps, woof! Prowler Sprint + March 3 rounds total. 25yds sprint at 90# added, then 25yds marching adding an 80# sandbag. <- The weekends events reared its ugly head here as I struggled to catch my breath and I felt like I had nothing left when usually I do fairly well and could get 1-2 more rounds. Oh well. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/20/17 at 7:55am |
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12/19/17
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 245x5, 280x5, 300x5, 300x5, 300x5, 300x5, 300x5 these went very well. Bench is progressing nicely 1 Motion Log Press from floor to overhead / 80# Sandbag Upright Rows 115x3, 115x5, 135x3, 135x3, 155x3, 155x3, 155x3, 155x3 / 6,6,6,6,6,6,6,6 Skull Crushers *kept it light, elbow still a bit wonky / DB Side Raises / DB Rear Delt Flys 3x15 @ 70# / 3x12 @ 25s / 3x15 @ 25s 20# Med Ball Side tosses / 20# med Ball Hammer wind and slam into ground / Assault Bike / Triceps Rope Push Downs / KB Suitcase Carries 8 per side / 8 per side / 1 minute total, 35 seconds normal, 25 seconds sprint / 20-25 reps @ 25# / 70# 50yds each hand x 4 rounds total. Only breaks were to get water in between sets. Whew!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/21/17 at 1:43pm |
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12/21/17
Warm Up Front Squats Worked up to 245 for a double and it felt bad. It's didnt hurt per say but nothing was moving well and my bar path was bad so I just called it for those. Dead Lift 135x5, 225x3, 225x3, 315x3, 315x3, 405x3, 455x2, 485x3, 485x3, 485x3, 485x3, 485x3. 485x3 I would say 4 of these 6 sets felt really good. 2 of them I dont think I was tight enough in the upper back off the floor. DB RDLs / Hack Squat Facing Machine against Orange bands 100sx8, 120sx8, 140sx8 / 3x8 at 2 plates per side. Yoke Runs 365x50 yds, 465x50 yds, 465x50 yds, 465x50 yds really liking these Belt Squat Marches / Planks 3x70 @ 3 plates and a thick grey band / 3 minute long planks. Really happy with how much easier it is to make it to a minute. Could have definitely made it to 1.5 minutes! |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/22/17 at 10:36am |
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12/22/17
Warm Up Hang Clean High Pulls 135x5, 135x5, 185x3, 185x3, 225x3, 245x3, 275x3, 295x3, 295x3 these went well Caber Rows / Wide Grip Lat Pull Downs 3x10 @ 125# / 3x10 @ 190# Cable Rows / Face Pulls 3x10 up to 220 / 3x12 @ 60 Paloff Press / Single Arm Cable Curl 3x12 @ 35 each side / 3x12 each arm @ 25
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/27/17 at 8:24am |
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12/26/17
Father-in0-law wanted to lift so we went to Brown University athletics weightroom, for a quick training sesh. Warm Up SSB Squat (different than my SSB, shorter handles, not angled) 135x5, 135x5, 225x3, 225x3, 275x2, 295x2, 315x1, 335x1 much harder with the not EliteFTS Bar BB Squat 225x2, 275x2, 315x1, 365x1, 385x1 just wanted to see where I am at and 385 felt heavy on the shoulders but the legs did well getting it up. Also squatted in sneakers for the first time in almost 10 years so it definitely felt off. Not bad for the amount of drinking I did this weekend! Pit Shark Belt Squat (much different than the Westside belt squat!) 5x10 up to 6 plates per side. So nice having built in handles so i could really work the legs! Sled Push / 14# Med Ball Wall Slams / 30" Box jumps 360# added x40 yds / 5 slams per side / 3 reps x 3 rounds Sorinex Ab Roller 3x10 DONE |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/28/17 at 12:26pm |
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12/27/17
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x3, 255x3, 275x2, 295x1, 315x1, 335x1, 350x1 really easy. Probably good for one more but I left it in the tank for later. Skull Crushers / DB Side Raises / DB Rear Delt Flys 3x15 @ 95# / 3x12 @ 30s / 3x15 @ 30s Cable Tricep Kick Backs / Triceps Rope Pull Downs 3x12 @ 20# / 3x20 @ 25# epic pump Cable Core Rotations 4 sets of 10 per sied at 40 pounds.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 12/28/17 at 12:29pm |
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12/28/17
Warm Up Front Squat *playing with some new form for my hips. Really having my knees go WAY wider than normal with my feet staying their normal width a part. Puts some more stress on adductors but it helps my rack position and upper body a lot. 135x3, 135x3, 185x3, 185x3, 205x2, 225x2 interesting. Will keep practicing it. Dead lift 135x5, 225x3, 225x3, 315x3, 315x3, 405x2, 455x1, 495x1, 545x0 boooo felt pinned to the floor. Just wasn't strong today. Yoke Runs 365x100 yds *only put down to turn around every 25 yds, 545x50 yds, 455x50 yds, 365x50 yds ran out of time, done.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/02/18 at 8:49am |
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12/29/17
Just had some fun today, then another long weekend at the In-Laws Warm Up Clean to PP 135x5, 135x3, 185x3, 185x3, 205x2, 225x1, 245x1, 255x1, really wanted to go for 270 but left well enough alone. 255 was really easy. Hoping for a PR here this off season. Hex Bar Deads 270x3, 360x3, 450x2, 540x1 just felt slighted by deads the day before and I wanted to lift something heavy. The 540 felt WAY heavier than my 600 the year before, so something is not there strength wise. Breaking the floor was the hardest part, so I might just force myself into some deficits for a while. Farmers Carries 135 a hand x50 yds, 185per hand x50 yds, 235per hand x50 yds not easy with super thick handles! Curls / Cable Curls / Paloff press A bunch x a lot |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/03/18 at 7:48am |
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1/2/18
Moving into PHASE 2 of my diabolical plan to move weights good. More conjugate-y but definitely not conjugate. I wont claim that at all. Warm Up BB Squat 135x5, 135x5, 225x5, 225x3, 275x3, 315x3, 335x1, 365x1, 390x1 wow! Was really easy. Left some in the tank for sure. Pause Squats *3 seconds 295x3, 295x3, 295x3, 295x3, 295x3 these were eaaaasy. Finally the hard work is paying off. Reverse Hypers / Bulgarian Split Squats 3x15 @ 450 / 3x8 each leg @ 35# Dbs each hand. Finally no lateral leg pain on my right leg! Belt Squat / Ab Wheel / 27" Box Jumps with as little leg bend on landing as possible 3x8 @ 230# / 3x15 / 3x5 10 Minutes Assault Bike 4 x30 second sprints with coasting speed inbetween I am sore today!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/04/18 at 2:21pm |
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1/4/18
So sore today from Tuesdays lift. It's a good thing, but it made today tougghhhh Warm Up Buffalo Bar Squat 145x5, 195x5, 235x5, 285x5, 305x5, 305x5 these felt heavier than they should have but it was totally the soreness Deficit Dead Lift 2" 225x5, 315x3, 315x3, *add 80# chains 315x3, 315x3 *add 20 more # for 100# total 315x3, 315x3, 315x3, 315x3, 315x3, 315x3 these felt great. Kept it light on purpose to work on speed. RDL / Russian Twist w/ 45# plate 275x8, 295x8, 315x8 / 3x30 Farmers Runs / Yoke Carry / Vierra Core Crushers 115# per hand x 50 yds run x3 rounds / 275# sprints x 50 yds x3 rounds / 3x20 @ 135# Absolutely dead. And I still gotta shovel later....ugh
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/05/18 at 8:22am |
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1/3/17
Forgot to post this from Wednesday! Warm Up Bench Press 135x5, 135x5, *add 120# chains 135x3, 185x3, 185x3, 205x3, 205x3, 225x3, 225x3, 225x3, 225x3 felt really easy which was nice. Log Press 115x5, 115x3, 155x3, 155x3, 175x2, 175x2, 205x0 the log is so goddamn hard!! 155x5 Skull Crushers / DB Side Raises / DB Rear Delt Flys / DB Standing OHP 3x12 @ 110# / 3x12 @ 30s / 3x15 @ 30s / 3x6 @ 50s Prowler Sled pushes with triceps work in between: after every push I did a triceps accessory Triceps rope Extensions 3x20 @ 30# / Triceps Cable Kick backs 3x12 @ 15# per arm Prowler Jog 90# added Low bars x25 yds then regular bars x25yds = 1 round. Completed 8 rounds Was roasted!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 1/08/18 at 3:12pm |
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1/8/18
Warm Up Got caught talking to a nice gentleman about highland games after he noticed my shirt. This turned into a 20 minute complete medical history of the man. I have the hardest time cutting out in those situations. Regardless, I had to speed up my work out a bit to make up for it. SSB Squats 155x5, 155x5, 205x3, 205x3, 245x3 *add 120# chains 245x3, 245x3, *add belt 265x3, 265x3, 275x3, 275x3, 285x3, 285x3 about a minute rest in between sets due to losing time. Felt strong. Nice to have 400# on my back at the top which is where I lose my confidence usually. Reverse Hypers / Bulgarian Split Squats @ 40# DBs 3x15 @ 450# / 3x8 each leg Belt Squat (super narrow stance) / Ab Wheel 3x8 @ 230# / 3x15 Called it here due to time constraints. Blegh
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 1/11/18 at 1:22pm |
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1/10/18
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x3, 275x3, 295x3, 315x2, 315x2, 315x2, 315x2, 315x2, 245x10, 245x10 these felt good today Push Press 135x5, 155x3, 155x3, 175x3, 185x3 French Press / Rear Delt Flys on pec Deck / Cable Side Raises 3x15 @ 60# / 3x15 / 3x10 @ 20 each Prowler Runs / Core Work 4x50 yds @ 90# added / Using Gluteham machine backwards to do some core holds with DBs 4 sets of 30 seconds or so Triceps Push Downs / Triceps Cable Kick backs / Suitcase Walks 3x12 up to 70# / 3x15 @ 20# / 3x50 yds each hand
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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