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Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

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Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 191.2 lbs  

Stress6/10 – Sleep8/10  – Nutrition9/10 – Energy: 7/10 – H2O: 8/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 190.0 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy7/10 – H2O9/10

Warm Up 

– FST Great 8 
 Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift
2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 

1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 

1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

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

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Workout – Tuesday May 9th, 2017 – Today worked on some low bar good mornings, right side still feels a bit weaker, but really coming along. Next some 2×4 chin ups, right side here also feels a bit weaker, but really starting to get control over that right shoulder blade. Followed that up with some 2×4 row and some arm flexor work.

Weight – 186.25lbs  HRV – 7 Sympathetic

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

A – Ladder Work x 10mins 

B – Wide Leg Low Bar Good Morning 4 Sets x 8-10  @ 4111 + 1 Set x 20 Touch Jacks
(
Rest 2mins b/w sets)

C – 2×4 Chin Ups 4 Sets x AMRAP
(Rest 2mins b/w sets)

D – 2×4 Pulley Row 3 Sets x 8-12 @ 4012 + 1 AMRAP @ 50% 
(Rest 2mins b/w sets)

E – Single Arm Preacher Curl 3 Sets x 6-8 @ 4011
(Rest 45s b/w arms)

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Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs  HRV – 9 Sympathetic

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

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

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(
Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

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2 Strong Guys Podcast – Episode 85 – Interview with the Doctors

We were lucky to have both Dr. Erin Carter from Pure and Simple Nourishment and Dr. Christine Perkins currently working out of Synergia Family Health Centre.

Topics:
– detox, is it a thing? Toxin is a buzz word but what exactly is a Toxin?
– Sauna, sweating, cleanses and more.
– What you put on your skin ends up in your body
– Safe, chemical free beauty products
And more.

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Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

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

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

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Workout Thursday April 6, 2017 – Today finally hit my handstand goal of 2 minutes of free handstand in 4 sets or less, so this week moving on to small steps up and down. The goal to get up controlled, support and get back down 10 times, moving up to the next height when I can do 10 times in 1 set. Secondly 

Weight – 181.5lbs  HRV6 Parasympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Double Under’s 10 Sets x 15 UNBROKEN. Record Time.

B – Trap Bar Hack Squat 3 Sets x 8-12 @ 4110 + 1 AMRAP Jump Squat
(
Rest 2mins b/w sets)

C – Handstand Step Ups x 10 Up and Down on 1.5inch, in the least number of sets possible.
(Rest 90s b/w sets)

D1 – Incline Pulley Bench Press 3 Sets x  10-15 @ 2011
*pause at top is tension on, not locked out  

(Rest 10s the proceed to D2

D2 – Incline Thumb Up Rear Delt Fly 3 Sets x 10-15 @ 2011
(Rest 10s then proceed to D3)

D3 – Ab Sling Toes To Bar 3 Sets x AMRAP @ 4111
(Rest 30s then go back to D1)

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