2/17


1.5 hour circuit consisting of



boxjumps
squats 225
bw planks
sprints
lunges
sled pull
kb carries
burpees
rows


I did what amounted to about 4/5 rounds
70 total box jumps, 3 sets of 5 x 225 squat, probably 20m of sled pulls with 400 lbs


2/18
bench in order
2x5x245
2x5x255
3x5x265
2x5x255
2x5x245

trap dl
3x5x365

decline bench
10 min stairs
kb holds


Assani guest apprearance tomorrow

Played some squash w Assani and chewy, was a blast, hopefully more to come


pushed some sled did some baby squats, showed him the gym smashed some chipotle


good time


did some other stuff then today did some baby bench and abs little more sled and a good 30 on stairs

squat
135,185,225,255, x 5

275x5,295x5
3x5x315
295x5,275x5

took an hour, looked at my phone and was not believing it, but yea. I was not trying to take a lot of time, 11 total sets in an hour with some stretching and warmup at the beginning, happy with the 7 work sets, I think I enjoy the volume more

Theres this ool fit guy at my gym who told me to download the HWPO app basically some crossfit stuff when I asked him for a new workout cause Im bored

tried to bench after that was super meh but i put in some reps

3x5x245
step down sets 225,205,185 probably 8 sets

decline and incline press

30 min sauna, need to go back tonight for a good long sauna session


Gotta get back into the ice tub soon

52 minutes sauna

7x10x225 trap dl

rows, pullups, pulldowns,

15 stairs
30 incline treadmill, w a couple minutes running

bench

225,245x5
265x5
275x5,4,3
265x5
245x5

incline decline bb press
press
3x5x125
100 box jumps, tall side of box
20min stairs
30 min rock climbing
30 min sauna

squat
3x5x315

100 tall box jumps
rows

3x5x245 bench
sauna 1.25 hr

squat
3x13x245


overhead squat

3x5x95
These are my new fix
45 min sauna

Took a week off


The roster for todays workout


Colin york(bench)
Deion Sanders(spotter)


I love this gym so much



3x3x265
trapDl
3x4x365

Wait, wat?

Yeah, WTF man!

You can't just throw Deion in there and not give us a story.

Can he outbench you?

My dudes I didnt even recognize him other than how familiar his face was. I knew he was a superstar but couldnt place it till I feverishly searched the internet when I got home. He was just chilling directly behind my bench on the incline, then he threw a spot to the the brother in the bench next door so I put a couple extra pounds on cause I never pass up a spot opportunity.


I went over asked him for a spot he was super cool about it, we hit a set , fistbump, nbd. Second set I he was a little further away, but he wasnt doing nothin so I asked, hes like 'how many we doin' I said well see what I got he was like "No you gotta pick a number, whatever you pick thats what were doing, so I said 6 and put a beat down on that set no assistance. Thank the man with another dab and that was it.


squat

5x5x275


Bench
5x5x245


hour sauna

Another kinda cool story was when I showed up for an afternoon sauna and I scope out the sauna real quick and me and David Goggins met eyes and had an alpha showdown, I remember he had a fierce look and I was like yea buddy thats right I'm gonna lock eyes here for a second, head nod, that was that. Sat next to him in the sauna for a bit, was cool, although no dabs were had on that day. My buddy went running with him after meeting him at a gas station though. Said he was real friendly but about his business. They lived in the same neighborhood. He couldn't keep up. Havent seen him in awhile

So, let me get this straight.

You see Prime Time in your gym, arguably the greatest athlete of all time (probably not but it's a legit argument). I'm not talking about a "pro athlete" I'm talking about one of the best. Ever.

You proceed to get two spots from him, multiple dabs, and only realize who he is after going home.

That happened?

:chathumb:

Dude it was killing me. I was tempted to be like ummm you play ball? I just couldn’t. I’ve been out of the sports scene for awhile but prime time is an absolute legend and next time I see him I’m gonna have to let him know I’m a fan. Apparently he coaches in Colorado now. Pretty cool.

Yeah, very cool. OTOH, he may like it better that someone didn't come up to him and say they're a fan. Either way, yes, your gym seems to be completely OP.

Yea, I feel you, its not my style to fanboi but he was a hero growing up for sure so gotta show some love.

This gym is elite. Gm makes 250k apparently. I'm lucky to live so close, I've been grinding this place for 5 years, anyone that wants to come check it out holla I get 2 passes a month.

trapdl
4x3x365
5x315


chins weighted
rows
pulldowns

squat
3x5x315

pulldowns
ghr

bench
265x5
270x5,4,3
265x5


squat
3x5x225

decline press
hour sauna

trap dl
2x5x315
3x365

pulldowns
chins
rows

reevaluating goals just doing maintenance for now

home workout
bench
5x8x185

am workout gym
hour sauna pre
bench
245x5
265x3
275x5,4
225x5,8
drop down sets for reps

squats
4x10x275

shouldve hit the last set of 10



weighted chins, pulldowns

got some rest in between last session and this one, I was pretty fresh, took a minute to get warm but a decent bench session

10x5x245

decline
3x10x205

db presses
situps

Another week off for head cold

4x 1min 45 lb weighted plank
4x 15 65lb kb swings
4x 1 min 75 lb kb carries
75 med height box jumps
4x 25 decline situps + 20lbs
trap dl
10x225
3x4x315

pulldowns
sauna steam

mildly annoyingly difficult cause recovering cold and lazy week