F7 Hypertrophy Day

REHAB WORK: 

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

Incline DB Press

65 x 13

65 x 12

65 x 11

SUPERSET WITH:

DB Rows on Rack

70 x 14

70 x 13

70 x 13

Rear Delt Cable Raises

40 x 13

40 x 13

40 x 13

Incline DB Curls

35 x 8

35 x 6

35 x 7

SUPERSET WITH:

Tricep Presses EZ Bar

80 x 12

80 x 12

80 x 12

Next time add BW Squats, Hamstrings and Calves

F7 GST B Deadlift

Total time: N/A great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb X 8r per arm

53lb X 8r per arm

53lb X 8r per arm

5 hip articulations per leg between sets

BB Deadift 

225 x 8

275 x 6 feels a bit heavy for the weight

225 x 8 feels strong. Perfect form. 

225 X 8

MN (Supersetted w/SL) 57:00- 68:30

MN/SE4: 5x5r

L-sit Leg Straddles

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

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F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- Pseudo-planche push-ups 

BW x 10 x 3

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F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 4x4r Perfect form. A 5th rep wouldn't be at the right pace.  HUGE difference than 90 degrees 

Handstand Push-up Negatives (body straight with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

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F7 GST B Squats

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Hip Thrusts

135 @ 10x3

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Barbell Squat 

135 x 8 ATG

275 x 5 ATG nice! felt awesome today. Great depth and perfect form. No belt. 

225 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but I haven't squatted in a few weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

225 x 10 no belt. ATG. Holy crap. Last time I squatted, I was doing 10 reps with 235. Mentally tough towards end, but once I committed, the strength is there. 

Great sets. 

MN (Supersetted with SL)

MN/SE3: 5x5r

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

F7 GST B Deadlift

Total time: N/A great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb X 8r per arm

53lb X 8r per arm

53lb X 8r per arm

5 hip articulations per leg between sets

BB Deadift 

225 x 6

315 x 4 feels heavy. 

225 x 8

225 X 8

MN (Supersetted w/SL) 57:00- 68:30

MN/SE4: 5x5r

L-sit Leg Straddles

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x4r Perfect form. A 5th rep wouldn't be at the right pace.  HUGE difference than 90 degrees 

Handstand Push-up Negatives (body straight with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Deadlifts

Total time: N/A great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb X 8r per arm

53lb X 8r per arm

53lb X 8r per arm

5 hip articulations per leg between sets

DB Deadift 

100 x 6

100 x 7

100 x 6

Great tension in legs and back. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 5x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone