Recent content by gil3286

Bench 250x10/8 Kabuki bar seal row 245x5 195x10 Hammer strength incline press 3ppsx10/8 Flex Chest supported row 210x7/6 Hands free life fitness pec fly 175x12 Hammer strength high row 3pps and a 25x7 3ppsx 9 35 min interval rower

Appreciate it bro, no days off

Yeah. 5 days weightroom, 7 days cardio

1:20 rower to start Sunday am

1:20 steady state rower to start Saturday morning

Updated pics 1 week out from vacation

Flex leverage chest press 3pps 25 and 5 x7/5 Prone hamstring curls 130x6 110x9 Lat pulldown 200x8/7 Body masters leg extension 250x8/6 Flex overhead press 185x7 Atlantis lateral raise 115x8 Atlantis overhead tricep extension 75x8/7 Flex chest supported row...

Weighted pull-ups 25lbsx10/9 Bodymasters Ohp with gym pin 275x10 Life fitness lateral raise 120x10 Standing hamstring curl 80x6 70x8 Flex leg extension 240x7/6 Bodymasters Chest supported row 250x 7/6 Life fitness Chest fly 250x6 220x8 Weighted ab crunch on lat...

I’m a strength and conditioning coach, I’m in the weight room all day

I add time and take away intervals every other day of the week. It’s highly dependent on when I have to start with clients.

Standing military press 180x6 Rackable ez curl bar bicep curls 95x8/7 Bodymasters Ohp pronated grip 250x 8/6 Hammer bicep curls 45’sx8/7 Atlantis lateral raise 130x9 Copenhagen plank 2 x 20 sec hold per side V bar tricep pushdowns 150x10/8 Lifefitness rear delt...

300p 250c 100f Gets me to 3100 at maintenance In a 300 calorie cut for the trip next Saturday.

Pendulum swing squat 3pps and a 5 per side 8/6 Pannata RDL 6ppsx8/6 AFS leg press wide stance 6pps,7/5 Nautilus hip thrust 7ppsx9/8 Life fitness leg ext 250x8/7 Flex hamtractor 270x8/6 45 min steady state rower