Archives

All posts for the month November, 2016

Workout – Nov 29, 2016

11 - Nov 22, 2016

Today’s Workout 

Weight – 189.00lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Ladder Drills x 5mins   

B – Hamstring Curl 2 Sets x 6 @ 4011, 1 x Triple Dropset)
(Rest 3mins b/w sets)

C – Close Grip Underhand Chins 2 Sets x 8-12 @ 3011, 1 x Triple Dropset (Weighted Chins + Chins + Kipping Chins) 
(Rest 2mins b/w sets)

D – Fat Grip 2 Handle Semi Supinated Row  2 Sets x 10-12 @ 3012, 1 x Triple Dropset
(Rest 2mins b/w sets)

E – Db 60˚ Incline Bicep Hammer Curl  2 Sets x 8-10 @ 3111, 1 x Triple Dropset
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 21, 2016

11 - Nov 21, 2016

Today’s Workout 

Weight – 191.25lbs  HRV – 10

Stress: 5/10 – Sleep: 7/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Airdyne 8s On/ 12s Off x 5mins For Calories   

B – Goblet Side Step Up 2 Sets x 10/leg @ 4011, 1 x Triple Dropset (Goblet x 10/leg + BW x 6-10/leg + Single Leg Wall Sit x As Long As Possible)
(Rest 60s b/w legs)

C – Swiss Bar 45˚ Incline Bench Press 2 Sets x 8-10 @ 4111, 1 x Triple Dropset 
(2mins b/w sets)

D – Db/Band Victory Raise  2 Sets x 10-12 @ 3011, 1 x Triple Dropset
(2mins b/w sets)

E1 – Db 45˚ Incline Tricep Extension 2 Sets x 6-8 @ 4111, 1 x Triple Dropset
(10s then move to E2)
E2 – Ball Jack Knife 3 Sets x 6-10 * focus on lifting feet off
(Rest 2mins then move back to E1)

 

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 19, 2016

11 - Nov 19, 2016

Today’s Workout 

Weight – 190.00lbs  HRV – 10

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – 30s Renegade Row + 30s Touch Jacks x 3 nonstop  

B – BB King Deadlift 2 Sets x 10 per leg, 1 Set x 10/leg + 10 Single Leg Hinge Jumps per leg 
(Rest 60s b/w legs)

C – Barbell (BB) Bent Over Row  2 Sets x 10 @ 4011, 1 Set x Triple Dropset
(Rest 2mins b/w sets)

D – L-Chin Up Holds 2 Sets x AMSAP, 1 Set x AMSAP + Knee Raise Hold x AMSAP + Active Hang x AMSAP 
(Rest 2mins b/w sets)

E – E-Z Bar Reverse Curls 2 Sets x 10 @ 3021, 1 x Triple Dropset 
(Rest 2mins b/w sets)

 

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 17, 2016

11 - Nov 17, 2016

Today’s Workout 

Weight – 191.25lbs  HRV – 8 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Row 8s On/ 12s Off x 5mins For Total Cals  

B – 1 + 1/4 Wide Stance Front Squat 2 Sets x 2-4, 1 x Triple Dropset
(Dropset = 1+1/4 FS x 2-4 + Back Squat x 10 + Quad Ext x 15-30)

(Rest 2-3mins b/w sets)

C – Free Standing Handstand Hold Build To 2mins In Least # Of Sets Possible
(Rest as needed b/w attempts)

D1 – Floor Planche 3 Sets x AMSAP (As Many Seconds As Possible)
(Rest 10s then move to D2)

D2 – 45˚ Rear Delt Raise 3 Sets x 8-12 @ 3012
(Rest 10s then move to D3)
D3 – E-Z Bar Pulley Tricep Press Down 3 Sets x 8-10 @ 4011 
(Rest 90s then move back to D1)

 

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 14, 2016

11 - Nov 14, 2016

Today’s Workout 

Weight – 194.25lbs  HRV – 8 Parasympathetic

Stress: 6/10 – Sleep: 8/10  – Nutrition: 8/10 – Energy: 7/10 – H2O: 8/10

A – Airdyne 4 Sets x 30s On/ 30s Off  

B – Goblet Side Step Up 2 Sets x 10/leg @ 4011, 1 x Triple Dropset (Goblet x 10/leg + BW x 6-10/leg + Single Leg Wall Sit x As Long As Possible)
(Rest 60s b/w legs)

C – Low Incline Pulley Bench Press 2 Sets x 8-10, 1 x Triple Dropset 
(2mins b/w sets)

D – Db Incline 90˚ Trap-3 Raise 2 Sets x 10-12 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E1 – E-Z Reverse Tricep Pressdown 2 Sets x 8-10 @ 4011, 1 x Triple Dropset
(10s then move to E2)
E2 – Ball Jack Knife 3 Sets x 6-10 * focus on lifting feet off
(Rest 2mins then move back to E1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Fat Loss Supplements – New Episode Of The 2 Strong Guys Podcast

3 scoops

Episode 82 – Today we talk about some fat loss supplements that we have found to actually work. We talk EGCG (Epigallocatechin gallate) a green tea extract, white willow bark, caffeine, p-synephrine, L-Theanine, and more.

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

2 Strong Guys Instagram

ATP Athletics Instagram

2 Strong Guys YOUTUBE

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 8, 2016

11 - Nov 8, 2016

Today’s Workout 

Weight 194.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Run 1 Set x 3mins 

B – Glute Ham Raise 2 Sets x 3-6 Strict @ 6111, 1 x Triple Dropset (Strict x 3-5/Kip x 8-10/Russian Kettlebell Swing x 30 @ 24kg)
(Rest 2-3mins b/w sets)

C – Wide Grip Pull Ups 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Db Board Horizontal Row  2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – E-Z Bar Close Grip Post Curl 2 Sets x 8-12 @ 3011, 1 x Triple Dropset
(2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Nov 1, 2016

11 - Nov 1, 2016

Today’s Workout 

Weight 192.5lbs  HRV – 9 Parasympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Row 3 Sets x 60s
(Rest 60s b/w sets)

B – Glute Ham Raise 2 Sets x 8-10 @ 4111, 1 x Triple Dropset (Strict/Band/Kip)
(Rest 60s b/w legs)

C – 1+1/4 Neutral Grip Chin Up 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Overhand Neutral Bar Row 2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – Post Db Turning Curl 2 Sets x 8-10 @ 4011, 1 x Triple Dropset
(2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Oct 31, 2016

10 - Oct 31, 2016

Today’s Workout 

Weight 193.75lbs  

Stress: 5/10 – Sleep: 8/10  – Nutrition: 8/10 – Energy: 7/10 – H2O: 8/10

A – Row 2 Sets x 2mins for Calories
(Rest 2mins b/w sets)

B – Sliding Back Lunge 2 Sets x 12/leg @ 3010, 1 x Triple Dropset/leg
(Rest 60s b/w legs)

C – Incline Pulley Bench Press 2 Sets x 10 @ 4012, 1 x Triple Dropset
(2-3mins b/w sets)

D – 75° Side Lateral Raise 2 Sets x 10-12 @ 2012, 1 Triple Dropset
(2mins b/w sets)

E – Ball Jack Knife 3 Sets x 6-10 @ 3013
(2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail