3/20/18
162.8 lbs
- Had my grad day yesterday and got my badge. I'm hoping this is my last academy, tireddd of doing it. Rec'd top shot award by a hair. Runner up tied me for 419 out of 420 shots but the written score he got 97.1 while I got 100%.
- as for the gym it's nice to be on a structured schedule and not this work 2-10pm then wake up at 4am cause of academy bs. My schedule is 2-10pm so it's perfect for my lifestyle.
- Now, I'm not sure how I'm supposed to adjust the percentages on ogus routine but 80% for 150 lbs squats is just too easy.
Lower body squats
Squat 150 80% 7x5 90s rest
155x5 x3 (too ez)
165x5 x4
Lunges 5x8 75s rest
25x8 x5
RDL 3x10 45s rest
70x10
*90x10 x3
Leg extensions 3x10-15 60s rest
90x15 x3
Hip adduction machine 3x20 60s rest
110x20 x3
Abs
Cable crunches 72.5x8 x3
Decline leg lifts (big decline) x5, x8, x6
Ab wheel x12 x3
Last edited by ExpectedV; 03-20-2018 at 12:26 PM.