FU - Fehu Uruz

[Rich Knapp]

[Trevor Lane]

Originally Posted by Tannhauser

Mad abs workout! Nice one.

Thanks man!

Originally Posted by Rich Knapp

No, you

[Trevor Lane]

Time: 50 Minutes
Grade: B-
Notes: This was interesting, I did a couple of complexes. First I did BTN Presses to OH Squats, then I did Rack Pulls to shrugs. I think this could be a good set of exercises, but it was a bit awkward to do for the first time. I ran out of time for cardios.

BTN Presss & OH Squats - 30 seconds rest
95*1 & 10
115*1 & 8
135*1 & 5
155*1 & 5
165*1 & 5
175*1 & 5
185*1 & 5

Rack Pulls & Shrugs - 30 seconds rest
135*10 & 10
225*8 & 10
315*5 & 5
335*5 & 5
355*5 & 5
365*5 & 5

[BendtheBar]

BTNs to overhead squats officially makes you a supreme commander of the testosterone army.

[Trevor Lane]

Originally Posted by BendtheBar

BTNs to overhead squats officially makes you a supreme commander of the testosterone army.

Maybe this should be my avatar?

[Trevor Lane]

Time: 80 Minutes
Grade: A+
Notes: Great home “weights” work an awesome cardio for V-day. Disregard females, acquire PRs! I also took all my measurements and am quite pleased. I’ve lost 5 lbs since the 23rd and my estimated body fat is 20.4%, so I am making some progress.

Elevated Pushups, Knee Bends & Pull-ups w/back pack for weight- 30 seconds rest
no weight*10, 10 & 5 V-grip
20*20, 20 & 4 V-grip
20*19, 19 & 3 V-grip
20*18, 18 & 2 V-grip
20*17, 17 & 1 V-grip
40*15, 15 & 2 Standard grip
40*12, 12 & 1 Standard. grip
40*10, 10 & 2 Parallel grip
40*5, 5, & 1 Parallel grip

Backpacking with kid in stroller - 40 minutes

[BendtheBar]

Originally Posted by Trevor Lane

Maybe this should be my avatar?

Works me me Supreme Commander of Uber Domination.

[Trevor Lane]

Time: 35 Minutes
Grade: A+
Notes: Did a that circuit of abs with runs up & down my stairs again. It's a killer.

Sit-ups
25

Stair run
5 up, 5 down

Partial Sit-ups w/2*20 lb dumbbell & Lying Leg Raises
2*8 full & 8
Stair run
2*8 1/2 up to top & 8
Stair run
2*8 bottom to 1/2 up & 8
Stair run



Front Bends & Side Bends
2*50 each
2*Stair run

Ab Wheel
2*50
2*Stair run

[Trevor Lane]

Time: 50 Minutes
Grade: A++
Notes: Got nice & heavy on the super bear and got my 100 lb carries in too!

The Super Bear!!!- 30 seconds rest
45*5
95*5
100*5
105*4
110*5
115*4
125*4
130*3
135*3

"Shield Carry" w/100 lb plate - 10 minutes
2*80'
2*80'
2*80'
2*80'

[Trevor Lane]

Time: 50 Minutes
Grade: C-
Notes: Lame. I tried doing my cardio first and I think that was stupid.

Elliptical Machine Interval Program- 20 minutes

Incline Sit-ups
25 @ 3rd/middle position

Incline Sit-ups w/25 lb plate & Side Bends w/barbell
8 @ 1st/lowest position & 30
8 @ 1st pos.
8 @ 2nd pos. & 30
8 @ 2nd pos

Incline Sit-ups w/25 lb plate & Front Bends w/barbell
8 @ 3rd position & 30
8 @ 3rd pos.
8 @ 4th pos. & 30
8 @ 4th pos

Incline Sit-ups w/25 lb plate & Leg Raises
8 @ 5th position & 8
3 @ 5th pos.

Cable Crunches
200*15
180*15

OUT OF TIME!!!