TVD: Week 3

Friday 8/24

OFF! Throwing fliers on cars to promote TheGamedayPro. Check out the link.

Thursday 8/23

Deadlift: 10 x 3
(300 x 3) x 10

Rack Pull: 3 x 3-5
375 x 5
375 x 5
375 x 5

Flyes: 3 x 8
25 x 8
30 x 8
30 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(135 x 3) x 10

Seated Calf raise
90 x 8 (alt legs)
90 x 8 (both legs)

EZ Bar Bicep curl
65 x 12

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/22

OFF!

Tuesday 8/21

A) Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
25 x 3
BW x 3
15 x 3
15 x 3
15 x 3
15 x 3
15 x 3
BW x 3

B) Bench Press: 10 x 3 [60-90s R]
(195 x 3) x 10

C1) Squat: 3 x 8 [30-60s R]
225 x 8
225 x 8
225 x 5, 135 x 8

C2) DB Bicep curl
40 x 8
40 x 8
40 x 8

C3) Tricep curl (cable press-down)
#7 x 10
#7 x 10
#7 x 10

D1) Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

D2) Standing Calf-raise:
250 x 15
250 x 15
250 x 15

Monday 8/20

OFF! Weekend recovery. . . still.