Approved Log My Pre Anavar Diet Training Log

[starboy]

Only during certain movements. The main movements that cause the most discomfort are a squats and running. Which is why I don’t understand why the surgeon told me to take up running.

@AKS1234 surgeons are amazing for surgery but recovery info maybe lacking
lets see more updates from you

 

[25homes]

nice work here

 

[AKS1234]

Dec 11-17 training

Monday:
3x10 Spanish squats
3x10 single leg squat progression
3x10 16inch box step up (20lb dbs in front rack)
6x8 Empty bar front squats (35lb bar)
*worked on pain free movement

4 Rounds
-20 Toes to bar
-12 wall balls 14lb ball 9ft target
-6 Sandbag Cleans (70lbs)
1:1 rest

Tuesday:
36 min EMOM (alternate)
-12 Cal Row
-5 Bar muscle up
-9 Cal fan bike
-8 Burpee Box Jump Over - 16inch box

Wednesday
A) Bench Press - 5 x 4 @ 145lbs
B) Pendlay Row - 5 x 6 @ 185lbs
*superset

4 rounds
-24/18 Cal Row
-12 Burpee to Target
*Rest 1:00

Thursday
Recovery

Friday
A) 16inch box step ups 25lb db (eccentric) -- 4 x 8/8
B) Split Stance Good Morning -- 4 x 5/5
*superset

5 x 12 Deadlifts @ 155lbs
5 x 9 Hang Power Cleans @ 105lbs
5 x 6 push jerk @ 105lbs

Saturday
Recovery

 

[sambee38]

Dec 11-17 training

Monday:
3x10 Spanish squats
3x10 single leg squat progression
3x10 16inch box step up (20lb dbs in front rack)
6x8 Empty bar front squats (35lb bar)
*worked on pain free movement

4 Rounds
-20 Toes to bar
-12 wall balls 14lb ball 9ft target
-6 Sandbag Cleans (70lbs)
1:1 rest

Tuesday:
36 min EMOM (alternate)
-12 Cal Row
-5 Bar muscle up
-9 Cal fan bike
-8 Burpee Box Jump Over - 16inch box

Wednesday
A) Bench Press - 5 x 4 @ 145lbs
B) Pendlay Row - 5 x 6 @ 185lbs
*superset

4 rounds
-24/18 Cal Row
-12 Burpee to Target
*Rest 1:00

Thursday
Recovery

Friday
A) 16inch box step ups 25lb db (eccentric) -- 4 x 8/8
B) Split Stance Good Morning -- 4 x 5/5
*superset

5 x 12 Deadlifts @ 155lbs
5 x 9 Hang Power Cleans @ 105lbs
5 x 6 push jerk @ 105lbs

Saturday
Recovery

@AKS1234 wed was a strong day and i like your dedication keep going

 

[Mobster]

What's a spanish squat?

 

[SteveSmi]

looking good. wow. a lot of women will try to copy that workout

 

[MONSTRO]

smart you took a day off to recover I like that

 

[Vadim Fedorov]

keep up the good work you are doing incredible

 

[2Thick]

nice job on this, keep killing it!

 

[e2]

make sure you are stretching after your workout as well don't forget that part

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

that's an intense workout make sure you're warming up really good beforehand

 

[chesty]

nice job that workout would make me puke

 

[ROIDDERS]

keep grinding away you are doing incredible that's why you look amazing

 

[CEO]

sista you keeping a strong look and core!

 

[Topps_Baseball88]

What's a spanish squat?

I'm curious as well as I've never seen it heard of that

 

[25homes]

Dec 11-17 training

Monday:
3x10 Spanish squats
3x10 single leg squat progression
3x10 16inch box step up (20lb dbs in front rack)
6x8 Empty bar front squats (35lb bar)
*worked on pain free movement

4 Rounds
-20 Toes to bar
-12 wall balls 14lb ball 9ft target
-6 Sandbag Cleans (70lbs)
1:1 rest

Tuesday:
36 min EMOM (alternate)
-12 Cal Row
-5 Bar muscle up
-9 Cal fan bike
-8 Burpee Box Jump Over - 16inch box

Wednesday
A) Bench Press - 5 x 4 @ 145lbs
B) Pendlay Row - 5 x 6 @ 185lbs
*superset

4 rounds
-24/18 Cal Row
-12 Burpee to Target
*Rest 1:00

Thursday
Recovery

Friday
A) 16inch box step ups 25lb db (eccentric) -- 4 x 8/8
B) Split Stance Good Morning -- 4 x 5/5
*superset

5 x 12 Deadlifts @ 155lbs
5 x 9 Hang Power Cleans @ 105lbs
5 x 6 push jerk @ 105lbs

Saturday
Recovery

great workout here

 

[ballin2504]

Nice training session but I’m with Mobster and Topps….whats a Spanish squat?

 

[AKS1234]

What's a spanish squat?

Spanish squat is with a band looped around the rig and one leg on each side of the band, then you squat down and as you come up you drive the knees back and press into the band. Works the quads. The thicker the band, the more resistance, the more lactic loading of the quad. I’m doing this in place of heavy squats since they cause pain.

 

[AKS1234]

make sure you are stretching after your workout as well don't forget that part

Always do mobility! At least 10min every day with a focal point of the hips, quads and glutes.