tag:blogger.com,1999:blog-63746586595481942302024-03-19T04:47:37.157-07:00Vagabond Powerlifting ClassKevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.comBlogger103125tag:blogger.com,1999:blog-6374658659548194230.post-34648310132164980522018-02-13T05:58:00.003-08:002018-02-13T05:58:44.085-08:00"Sunday February 18th, 2018 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0GqCTC_YpRWN2gE7qgmg_qoYcmNGgj5AaMvw37JIL805Rux7vFw4Zwqh20AcgAIP8LWU9dnKOcsNT2-2EDVy2U3d1dQ9tcXC5KxjVIvU8fqbX1mgC6NyajH1UPwhNM5NTHqHzeJ5q15q-/s1600/Smiling+John.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1412" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0GqCTC_YpRWN2gE7qgmg_qoYcmNGgj5AaMvw37JIL805Rux7vFw4Zwqh20AcgAIP8LWU9dnKOcsNT2-2EDVy2U3d1dQ9tcXC5KxjVIvU8fqbX1mgC6NyajH1UPwhNM5NTHqHzeJ5q15q-/s320/Smiling+John.jpg" width="320" /></a></div>
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<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><u><b><br /></b></u></span></span></div>
<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><u><b>Power Lifting</b></u></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: "times new roman", serif;"><b><br /></b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red;"><span style="text-align: -webkit-auto;"><b><span style="font-family: "times new roman", serif;"><u>Strength</u></span> </b></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="text-align: -webkit-auto;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: "times new roman", serif;"><b>Sumo Deadlift, build to a set of 3</b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: "times new roman", serif;"><b><br /></b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: "times new roman", serif;"><b>Rep scheme 10, 8, 7, 6, 5, 4, 3</b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red;"><b><br /></b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: "times new roman", serif;"><u><b>Muscle Builders</b></u></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: "times new roman", serif;"><b><br /></b></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: "times new roman", serif;"><b>A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds </b></span></div>
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<span style="font-family: "times new roman", serif; text-align: -webkit-auto;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red;"><span style="font-family: "times new roman", serif; text-align: -webkit-auto;"><b>A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds</b></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><span style="font-size: 15px;"><b><br /></b></span></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><span style="font-size: 15px;"><b>A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds </b></span></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><span style="font-size: 15px;"><b><br /></b></span></span></span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: "times new roman", serif;"><span style="font-size: 15px;"><b>A4) Wrist Rotations 1 minute, 3 sets, rest 1 minute</b></span></span></span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-40250312316550815482018-01-24T08:33:00.001-08:002018-01-24T08:33:28.064-08:00"Sunday 1.24.2018 Powerlifting Class"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOhkLtgKZm7XDN61SfsUcC8EOxap-TkMVSjXp51MKC68riE77xogbCBBETyU0pNArpWjShNrrTCZukM4_1kEs4U_DnLfyxgCVstsUXSt7tQX4LTNsooK2ccyZOuMYju6QXOBvF75P3NqH/s1600/Lucas+Murphy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOhkLtgKZm7XDN61SfsUcC8EOxap-TkMVSjXp51MKC68riE77xogbCBBETyU0pNArpWjShNrrTCZukM4_1kEs4U_DnLfyxgCVstsUXSt7tQX4LTNsooK2ccyZOuMYju6QXOBvF75P3NqH/s320/Lucas+Murphy.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><u><span style="color: red;"><b><br /></b></span></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><u><span style="color: red;"><b>Power Lifting</b></span></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><u><span style="color: red;"><b>Strength</b></span></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b> </b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b>Pause Bench Press, build to a tough set of 2 reps(Pause 1 Second at Bottom)</b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b>Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s</b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><u><span style="color: red;"><b>Muscle Builders</b></span></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b>A) Heavy Dumbbell Floor Press 2 sets of 8 reps, rest 2 minutes </b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b>B1) Heavy Incline DB Press, 2 sets of 7 reps @ a 5050 tempo, rest 30 seconds </b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b><br /></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif;"><span style="color: red;"><b>B2) Dumbbell Triceps Kickback, 2 sets of 10 reps, rest 2 minutes</b></span></span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-28378905694768607942017-11-08T06:47:00.000-08:002017-11-08T06:47:14.730-08:00"Sunday 11.11.2017 Powerlifting Workout<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Wsw1TaczOq8oEJ8XrydnJ7MQyjlxI0AYL0odKdy_guE7JgAzBcJhuorz0RKNQINoRECgF1ThSfP_ONJtazki2UdNw1j__7wFP0Xgc4RcyJQRRT5HsaVLwPNTmeQic7XSSXVH9BKGa88S/s1600/Erin+D..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1125" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Wsw1TaczOq8oEJ8XrydnJ7MQyjlxI0AYL0odKdy_guE7JgAzBcJhuorz0RKNQINoRECgF1ThSfP_ONJtazki2UdNw1j__7wFP0Xgc4RcyJQRRT5HsaVLwPNTmeQic7XSSXVH9BKGa88S/s320/Erin+D..jpg" width="320" /></a></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><br /></span></u></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><br /></span></u></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;">Strength</span></u></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Low Bar Back Squat</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Work up to a heavy single </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep scheme should go as followed</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">- 10, 8, 6, 5, 4, 3, 2, 1, 1, 1</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><br /></span></u></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;">Muscle Builders</span></u></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) High Bar Back Squat, 20 reps at 50% of Max, rest 30 seconds, 2 sets </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Stiff legged deadlift, 10 reps at a 50x1 tempo, rest 2-3 minutes, 2 sets</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-36750591279740437522017-10-11T09:23:00.003-07:002017-10-11T09:23:47.023-07:00"Sunday 10.15.2017 Powerlifting Workout"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3NzoodfhNEfnpYYGKPIB-JZ-cpPXkPpQhnzP7Wbbb77U7fBxAu6StFHx3txpy8I1uGoU-bIzp9gWbbghOxOEkaAWpdS0jfzUaznytHo5Hbgo1PcKFD-fJpsLTQdiq3CebXDZoCDQi3U_8/s1600/Dave+Clark.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1521" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3NzoodfhNEfnpYYGKPIB-JZ-cpPXkPpQhnzP7Wbbb77U7fBxAu6StFHx3txpy8I1uGoU-bIzp9gWbbghOxOEkaAWpdS0jfzUaznytHo5Hbgo1PcKFD-fJpsLTQdiq3CebXDZoCDQi3U_8/s320/Dave+Clark.jpg" width="252" /></a></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><b><span style="color: red;"><br /></span></b></u></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><b><span style="color: red;">Power Lifting </span></b></u></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;">Strength </span></u></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Sumo Deadlift, work a a heavy triple. (mandatory 5 second rest between each rep)</span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">- Rep Scheme 10, 8, 6, 5, 3, 2s</span></div>
<div>
<div style="text-align: center;">
<span style="color: red; font-family: arial, sans-serif; font-size: 13px; text-decoration: underline;"><br /></span></div>
<u><div style="text-align: center;">
<span style="color: red; font-family: arial, sans-serif; font-size: 13px;"><br /></span></div>
<span style="color: red; font-family: arial, sans-serif; font-size: 13px;"><div style="text-align: center;">
<u>Muscle Builders</u></div>
</span></u></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Dumbbell Romanian Deadlifts 3 sets of 12 reps, no rest (40x1)</span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Heavy Dumbbell Curls, 3 sets of 8-10 reps, no rest (40x1)</span></div>
<div style="color: white; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A3) Heavy Farmers Walks, 100 meters, 3 sets, rest 2 minutes </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-82158052940681371602017-09-06T04:50:00.002-07:002017-09-06T04:50:48.194-07:00"Sunday, September 10th, 2017 Training"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMpKMDea6wsLErBhPtb6ANK7s0SnxFrOSaYTaUDtUFfl2uALJPMQ94TDNz2rHIlh48JSOU2hU5ITOnJzbTTqpUzKiUVBJWMC6X6yziWYVXTvMFU7vLfs4AS95dVkKhHrX9M7WfhSETo8l5/s1600/Christine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1586" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMpKMDea6wsLErBhPtb6ANK7s0SnxFrOSaYTaUDtUFfl2uALJPMQ94TDNz2rHIlh48JSOU2hU5ITOnJzbTTqpUzKiUVBJWMC6X6yziWYVXTvMFU7vLfs4AS95dVkKhHrX9M7WfhSETo8l5/s320/Christine.jpg" width="242" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">Bench Press</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">- Work to a heavy double </span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">Rep Scheme 10, 8, 6, 5, 4, 3, 2</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><b><u>Muscle Builders</u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A1) Dumbbell Bench Press, 3 sets of 10 reps @ a (0041 tempo), rest 20 seconds </span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A2) Dumbbell Shoulder Press, 3 sets of 10 reps @ a (0041 tempo), rest 2-3 minutes</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">B) Dumbbell Flies, 1 sets to failure @ a (5050 tempo)</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-5880260724403814042017-08-17T04:38:00.000-07:002017-08-17T04:38:34.917-07:00Sunday, August 20th, 2017<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtGUSi0BaWVjF4QXLjQ6w73rPiWgEhOo0URQk5WKSW15w9Sild5JXftcb309YagI3BRDPnoMTa1dME-psPd0bM4pqEflDg0R_Di8sidiGQ2ft5_MJpQL33OgXBcIgfwG03rgu0gs7Hs56j/s1600/Larry+VBC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtGUSi0BaWVjF4QXLjQ6w73rPiWgEhOo0URQk5WKSW15w9Sild5JXftcb309YagI3BRDPnoMTa1dME-psPd0bM4pqEflDg0R_Di8sidiGQ2ft5_MJpQL33OgXBcIgfwG03rgu0gs7Hs56j/s320/Larry+VBC.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><b><u><br /></u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><b><u>Strength</u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">Pause Front Squats @ 2 second pause</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">- Work to a heavy single</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">Rep scheme 10, 8, 6, 4, 3, 2, 1</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><b><u>Muscle Builders</u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A) Single Leg squats, 3 sets of 10 reps @ a (0041 tempo), 2-3 minutes</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">B) Wall Sit, 1 set Max time</span></div>
<div>
<br /></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-64219601734005105392017-07-12T04:47:00.000-07:002017-07-12T04:47:36.233-07:00Sunday, July 16th, 2017 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjje1HJFdqefJNpcNQPd81znQOMTJ88NSo5MkbkT4qvZaS5TgVCysd911oGjZsPfGNnr-SlCmHVSRtudPuqVRa86FPtc1PQwc5_umzoIanXiHhCmqgTpDBsbX0fIz9mUIOq8j_OgFDLf7-o/s1600/Kitty+Kat+VBC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjje1HJFdqefJNpcNQPd81znQOMTJ88NSo5MkbkT4qvZaS5TgVCysd911oGjZsPfGNnr-SlCmHVSRtudPuqVRa86FPtc1PQwc5_umzoIanXiHhCmqgTpDBsbX0fIz9mUIOq8j_OgFDLf7-o/s320/Kitty+Kat+VBC.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Deficit Deadlift, build to a heavy set of 1 rep</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,2,1s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A) Hip Thrusts, 2 sets of 12-15 reps @ 30x2, rest 2 minutes </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B) Dumbbell Romanion Deadlifts, 2 sets of 12 reps @ 30x2, rest 2 minutes </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">C1) Seated Dumbbell Hammer Curls, 2 sets of 10 reps @ 4040, rest 1 minute</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">C2) Plate Holds, 2 sets of 60-90 seconds, rest 2 minutes </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-50469368260777933672017-06-20T14:07:00.003-07:002017-06-20T14:07:52.832-07:00Sunday, June 25th, 2017 Training<div style="font-family: arial, sans-serif; font-size: 13px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiCEOV5sqthtnWqxzXrFLHo5v0x54pSSQybURLoaOu92gCdhCvuRIcDUWp7eDAICLwWIumESR2wTS51DUGwUr9vSWtjK_fmHpnA5i3YlLVz7uUF9hWiyZi7GVkWceGxfIm1o9MaKDEZXU/s1600/Dave+Martin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1083" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiCEOV5sqthtnWqxzXrFLHo5v0x54pSSQybURLoaOu92gCdhCvuRIcDUWp7eDAICLwWIumESR2wTS51DUGwUr9vSWtjK_fmHpnA5i3YlLVz7uUF9hWiyZi7GVkWceGxfIm1o9MaKDEZXU/s320/Dave+Martin.jpg" width="216" /></a></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<span style="color: red;">Bench Press, build to a heavy set of 10 reps</span></div>
</div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px;">
<div>
<div style="text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<span style="color: red;">A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute </span></div>
</div>
<div style="text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="text-align: center;">
<span style="color: red;">B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds </span></div>
<div style="text-align: center;">
<span style="color: red;">B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds </span></div>
<div style="text-align: center;">
<span style="color: red;">B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top) </span></div>
</div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-16231486386431673772017-04-28T02:44:00.001-07:002017-04-28T04:52:40.049-07:00Sunday April 30th, 2017 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjJQUJVpzvCRz5d6xq-pv-c1492jQeJjh96ZowmN_YpdeSlsRAwh-y8RR4pNV1gOOkFAsDkgLFDBuR65bG_hyphenhypheniuZouk2SLPDACrO8OICTvfyAKRKKfv7yVpEsdu8lbLgi7VtBAzljpJiK/s1600/Court+P.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjJQUJVpzvCRz5d6xq-pv-c1492jQeJjh96ZowmN_YpdeSlsRAwh-y8RR4pNV1gOOkFAsDkgLFDBuR65bG_hyphenhypheniuZouk2SLPDACrO8OICTvfyAKRKKfv7yVpEsdu8lbLgi7VtBAzljpJiK/s320/Court+P.jpg" width="213" /></a></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><br /></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Back Squat, Build to a heavy sets of 3 </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,3s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Squat 75% of above weight for max reps, 1 set </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Single Leg Barbell Squats, 2 sets of 10 reps @ 30x1 tempo, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Lunge Jumps, 2 sets of 60 seconds, max reps, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A3) Back Squat above weight, 2 sets of 12-15 reps @ 50x1, rest 2 minutes </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-30697589033095093932017-03-09T10:36:00.000-08:002017-03-09T10:36:20.890-08:00Sunday, March 12th, 2017 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggoo3Nt5YM4ICNN7B2l4G-Tnt1TP8kbAOuTDgr03zz4ASzvVmIZTw-I2gS5_X1JSkzqmbi05eb13-ZDyK_kHaO4KQsuA6kjkb9my3onvnUMcSI-DSP7KFDP3mDcB3kZ7Iq0-MEfYHhyphenhyphenaPq/s1600/Cotter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggoo3Nt5YM4ICNN7B2l4G-Tnt1TP8kbAOuTDgr03zz4ASzvVmIZTw-I2gS5_X1JSkzqmbi05eb13-ZDyK_kHaO4KQsuA6kjkb9my3onvnUMcSI-DSP7KFDP3mDcB3kZ7Iq0-MEfYHhyphenhyphenaPq/s320/Cotter.jpg" width="239" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Speed Deficit Deadlift, 12 sets of 2 reps @ 60%, rest 30 seconds </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><u>Muscle Builders</u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A) Barbell Hip Thrust, 3 sets of 6-8 reps @ 70% with a 2 second squeeze at top, rest 1-2 minutes </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B1) Supinated Barbell Rows, 2 sets to failure @ 40x0, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B2) Hammer Curls, 2 sets to failure @ 40x0, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B3) Farmers walks, as heavy as possible, 100 meters, 2 sets, rest 1 minute </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-51882904600918664922017-02-08T09:29:00.003-08:002017-02-08T09:29:46.282-08:00Sunday February 12th, 2017<div style="font-family: arial, sans-serif; font-size: 13px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLf69FHHDwKNfAFbM-p5L_io4JrdAbwINMHUjKM73SKUc1X0-m6aIPGosGofWu7WjBE1B6NAFvu_e8I5PJFPpq2RX3k2z4kKKZJft0CXiNr8sTyW-rJph2KM0tNFRhJlMsZxzvP08F0oMe/s1600/2016+Team+VBC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLf69FHHDwKNfAFbM-p5L_io4JrdAbwINMHUjKM73SKUc1X0-m6aIPGosGofWu7WjBE1B6NAFvu_e8I5PJFPpq2RX3k2z4kKKZJft0CXiNr8sTyW-rJph2KM0tNFRhJlMsZxzvP08F0oMe/s320/2016+Team+VBC.jpg" width="320" /></a></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<span style="color: red;">Bench Press, build to a heavy set of 10 reps</span></div>
</div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px;">
<div>
<div style="text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<span style="color: red;">A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute </span></div>
</div>
<div style="text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="text-align: center;">
<span style="color: red;">B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds </span></div>
<div style="text-align: center;">
<span style="color: red;">B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds </span></div>
<div style="text-align: center;">
<span style="color: red;">B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top) </span></div>
</div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-51478519585086760242017-01-12T05:14:00.003-08:002017-01-12T05:14:35.956-08:00Sunday January 15th, 2017 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVKV9gNcFCKBHCnl4qXWdVSWqEJoaAa85ifFrK73lRrtYdiTzDhz0tXMxch_JRySwK5wqs6iElMc2ix6TBaqP7r1hjqaevaF7x8oGulQSalObFuDKBusxvcZtChnvAvGolwvnxL1z-6aQO/s1600/Dave+Clark.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVKV9gNcFCKBHCnl4qXWdVSWqEJoaAa85ifFrK73lRrtYdiTzDhz0tXMxch_JRySwK5wqs6iElMc2ix6TBaqP7r1hjqaevaF7x8oGulQSalObFuDKBusxvcZtChnvAvGolwvnxL1z-6aQO/s320/Dave+Clark.jpg" width="252" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<div style="font-size: 13px; text-align: center;">
<span style="color: red;">HBBS, build to a heavy set of 10 reps</span></div>
<div style="font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-size: 13px;">
<div style="text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="text-align: center;">
<span style="color: red;">A) Narrow Stance Front squats, 5 sets of 8-10 reps @ 42x0, rest 1 minute </span></div>
</div>
<div style="font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-size: 13px; text-align: center;">
<span style="color: red;">B1) Half Lunge Split Squats, 3 sets of 10 reps @ 3010, rest 1 minute </span></div>
<div style="font-size: 13px; text-align: center;">
<span style="color: red;">B2) Squat Jumps, 3 sets of 15 reps (land in a half squat and pause for 1 second and explode up) </span></div>
<div>
<br /></div>
</div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-71361144556608554372016-11-30T18:57:00.004-08:002016-11-30T18:57:54.682-08:00Sunday, December 4th, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK2q5SN7gjDYCgklgO46_aQSPttxj09dvXu5FZ-GAs0DXb0CA-9ob5PtARMubl_u-kKm7FF0e4hN2okQrZySjiwLUKPWiJOSPvfDWE2pydJbRdcEgw92CtgJDpTx_roPZZPQFoQKXmLhXr/s1600/Dedication.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK2q5SN7gjDYCgklgO46_aQSPttxj09dvXu5FZ-GAs0DXb0CA-9ob5PtARMubl_u-kKm7FF0e4hN2okQrZySjiwLUKPWiJOSPvfDWE2pydJbRdcEgw92CtgJDpTx_roPZZPQFoQKXmLhXr/s320/Dedication.jpg" width="193" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<u><b><span style="color: red;"><br /></span></b></u></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<u><b><span style="color: red;"><br /></span></b></u></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<u><b><span style="color: red;">Strength</span></b></u></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<u><b><span style="color: red;"><br /></span></b></u></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">Sumo Deadlift, build to a heavy set of 10 reps </span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red; font-size: medium;"><u><b><br /></b></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">- Suggested Rep Scheme 10,9,8,7,6,5,4,3s</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A1) Banded Leg Curls, 3 sets of 12-15 reps @ 41x3, rest 1 minute (Squeeze hard at Curl!)</span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A2) Seated DB Curls, 3 sets of 10 reps @ 31x1, rest 1 minute (3 Drop Sets) </span></div>
<div style="font-family: arial, sans-serif; font-size: 12.800000190734863px; text-align: center;">
<span style="color: red;">A3) DB Reverse Curls, 3 sets of 20 reps @ 21x1, rest 1 minute (Use weight where 10 would be a struggle) </span></div>
<div>
<br /></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-46397629103992977882016-10-21T18:32:00.000-07:002016-10-21T18:32:56.699-07:00"Sunday 10.23.2016"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoavBXTzOvJtwu-5uMrpGbifaAU2L3J8YUQlRJW5sqkisjSf2fOIXabEsS5P5fdjk7tKFgicBAFwWC610HZ-k-Rgp0CGJTXaaCjUeNub6PMTLLRuiLlkaj4VTLc9RgFbdGjhtxRoNor6ZK/s1600/2016+Team+VBC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoavBXTzOvJtwu-5uMrpGbifaAU2L3J8YUQlRJW5sqkisjSf2fOIXabEsS5P5fdjk7tKFgicBAFwWC610HZ-k-Rgp0CGJTXaaCjUeNub6PMTLLRuiLlkaj4VTLc9RgFbdGjhtxRoNor6ZK/s320/2016+Team+VBC.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Pause Block Bench Press, build to a heavy set of 3 reps </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red; font-size: medium;"><u><b><br /></b></u></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">- Suggested Rep Scheme 10,9,8,7,6,5,4,3s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-90790506364524028302016-09-22T03:28:00.003-07:002016-09-22T03:28:34.021-07:00Sunday, September 25th , 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUZEwqXQsp6RLMgwymRcaygMxnXsJ1bSuFf_F3XF5srYpTcndgIM83K71VgDA9tgLZuQwSKfvTHwbFFVi99b5oFDXh8SwgK-aJ8lFDb0o0Gw0xoOM5htHv0kASo9gXZyHvE4knOJ7diZPI/s1600/AJ.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUZEwqXQsp6RLMgwymRcaygMxnXsJ1bSuFf_F3XF5srYpTcndgIM83K71VgDA9tgLZuQwSKfvTHwbFFVi99b5oFDXh8SwgK-aJ8lFDb0o0Gw0xoOM5htHv0kASo9gXZyHvE4knOJ7diZPI/s320/AJ.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><u><br /></u></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><u>Strength</u></b> </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Regular Stance Squat with a 3 second pause @ bottom, build to a heavy set of 3 reps </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">- Suggested Rep Scheme 10,9,8,7,6,5,4,3s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A) Wide Stance Back Squat, 3 sets of 10 reps @ 41x1, rest 90 seconds </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B1) Tall Wallking Lunges, 3 sets of 10 reps, 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">B2) Dumbbell Stiff Legged Good Mornings, 3 sets of 8-10 @ 32x0, rest 1 minute</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-63879278353984231402016-09-08T03:29:00.000-07:002016-09-08T03:29:17.192-07:00Sunday, September 11th, 2016<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="font-size: medium;"><br /></span></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVi33o2z5d2hYmFo_Z3Kl9m2H0241Ht8mDB1kVPzsjEqcadkdqJjQSbzvP7NsKMY3xlWFiy0zr4rob7SOufbwiUi0EAcHY4YjBPG-o2msz-1G0gIwDRrLqROCaWAhZzj2w-FrWpvWENAgE/s1600/Dan+R.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVi33o2z5d2hYmFo_Z3Kl9m2H0241Ht8mDB1kVPzsjEqcadkdqJjQSbzvP7NsKMY3xlWFiy0zr4rob7SOufbwiUi0EAcHY4YjBPG-o2msz-1G0gIwDRrLqROCaWAhZzj2w-FrWpvWENAgE/s320/Dan+R.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"> Deadlift, build to a heavy set of 2 reps, not touch and go</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,2s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Negative Pull Ups, 2 sets of 5-6 reps @ 30x1, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Barbell Reverse Curls, 2 sets of 8-10 reps @ 40x1, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A3) Band Pulls, 2 sets of 30 reps, no rest</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A4) Plate Holds, 2 sets of total 1 minute, rest 2-3 minutes </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-50158988442039697662016-08-10T11:26:00.001-07:002016-08-10T11:26:14.658-07:00Sunday, August 14th, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-8ED6zDyGr5SkaeNC-ERU02zmg1DqhjXq7TT26LrFrY1pLB1bzYSm-Vla9Dmx34jGS5Bkcy8ooS8VkT2DNFWVAYqp9KuL0C99X-X-0lGgB7hQnwisancATN8PI2GPtyt7Vc373ua4ghg/s1600/AJ.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-8ED6zDyGr5SkaeNC-ERU02zmg1DqhjXq7TT26LrFrY1pLB1bzYSm-Vla9Dmx34jGS5Bkcy8ooS8VkT2DNFWVAYqp9KuL0C99X-X-0lGgB7hQnwisancATN8PI2GPtyt7Vc373ua4ghg/s320/AJ.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><b><br /></b></span></u></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><b><br /></b></span></u></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><b>Strength</b></span></u></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b>Pause Bench Press, build to a heavy set of 3 reps</b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b>Rep Scheme 10,9,8,7,6,5,4,3s</b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<u><span style="color: red;"><b>Muscle Builders</b></span></u></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b>A1) Dumbbell Banded Bench Press, 3 sets of 10 reps @ 0041, no rest </b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b>A2) Triceps Extensions, 2 sets of 10 reps @ 0041, no rest </b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b><br /></b></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><b>A3) DB Flies, 2 sets of 10 reps @ 0041, rest 2 minutes</b></span></div>
<div>
<br /></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-50955587927320135192016-07-30T10:54:00.000-07:002016-07-30T10:54:23.831-07:00Sunday, July 31st, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgStpQZG7PDmqx4FAeCnEAKOwA1uiqwLWIGRH-xoSOqQRUQZmVG_Zg83DpgvK-JjEJqmLJaE7iB3wU88_GaTzp6Pvwnv5cm7M9O5md3gdia400Th6GjqM5nq_T5bmTAATrNX_udrVbP1lf7/s1600/Green+Plate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgStpQZG7PDmqx4FAeCnEAKOwA1uiqwLWIGRH-xoSOqQRUQZmVG_Zg83DpgvK-JjEJqmLJaE7iB3wU88_GaTzp6Pvwnv5cm7M9O5md3gdia400Th6GjqM5nq_T5bmTAATrNX_udrVbP1lf7/s320/Green+Plate.jpg" width="320" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Wide Stance Back Squat to a Box, build to a heavy set of 3 reps </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,3s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Front Squats with 50% of above weight, max reps with a 2 second pause @ bottom</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Single Leg Squats, 2 sets of 10 reps @0041 tempo, rest 1 minute </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Lunge Jumps, 2 sets of 30 reps each leg, rest 2 minutes </span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-43453867213858553262016-06-06T14:09:00.003-07:002016-06-06T14:09:50.504-07:00Sunday, June 12th, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvgoohrfSOM6B796VNmDsBBCFnB7a4YFB0TKNuXBdiJBkDZXTT7j92q2ABc4SNI-jUjSlRhB6i8dFCwFYU720RGboux4-dQ7dc3gi8Y-x2gI0YgRkoP_5V5KyCrSIE0TVik_djOCCM3pez/s1600/Ana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvgoohrfSOM6B796VNmDsBBCFnB7a4YFB0TKNuXBdiJBkDZXTT7j92q2ABc4SNI-jUjSlRhB6i8dFCwFYU720RGboux4-dQ7dc3gi8Y-x2gI0YgRkoP_5V5KyCrSIE0TVik_djOCCM3pez/s320/Ana.jpg" width="320" /></a></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><br /></u></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><br /></u></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u>Strength</u></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><br /></u></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
Banded Deadlift, build to a heavy set of 1 rep</div>
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<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
Rep Scheme 10,9,8,7,6,5,4,3,2,1s</div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u>Muscle Builders</u></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
A1) Banded Leg Curls, 2 set of 50 reps </div>
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<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
A2) Partner Pulls, 2 sets of 12 reps, no rest</div>
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<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
A3) Banded Curls, 2 sets of 50 reps, rest 30 seconds </div>
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<br /></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: center;">
A4) Dumbbell Farmers Walks (Heavy) 2 sets, rest 2 minutes </div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-26277003120478885352016-05-19T03:39:00.000-07:002016-05-19T03:39:13.450-07:00Sunday, May 22nd, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGQ5qHoQB0MJUFDszPVHgr5IGNKhhc3hnNc_OXTP2Mxlyd18LHTO6-jjQ-2mA-dRNmWiQ4ry-M-4mm_bkA-QC8xgrSOH9RchrDKXlGGwmmZNWLdUHhKAY9nGJ-EbvCAECGrJwTIU5atlIZ/s1600/Kat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGQ5qHoQB0MJUFDszPVHgr5IGNKhhc3hnNc_OXTP2Mxlyd18LHTO6-jjQ-2mA-dRNmWiQ4ry-M-4mm_bkA-QC8xgrSOH9RchrDKXlGGwmmZNWLdUHhKAY9nGJ-EbvCAECGrJwTIU5atlIZ/s320/Kat.jpg" width="226" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Banded Bench Press, build to a heavy set of 1 rep</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,2,1s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep out to failure with 90% of above weight</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Dumbbell Banded Bench Press, 3 sets of 20 reps, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Banded Triceps Push Downs, 3 sets of 30 reps, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A3) Banded Pull Downs, 3 sets of 30 reps, rest 2 minutes</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-71216985635718288182016-04-25T20:10:00.002-07:002016-04-25T20:10:19.470-07:00Sunday, May 1st, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjOw5HuuUGrs83ukAPUATRBUyQLnlLXrMf2Fp1_s42Nm7vQ8KX1NQWtjj6spOFqnWUgp7SpunuXnPOU4IrUYRSaBxXjprQH4E7_q63ewnuaQXsbK17TXHxXFwsd9-2HHB3AIDuytU0llv/s1600/CP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjOw5HuuUGrs83ukAPUATRBUyQLnlLXrMf2Fp1_s42Nm7vQ8KX1NQWtjj6spOFqnWUgp7SpunuXnPOU4IrUYRSaBxXjprQH4E7_q63ewnuaQXsbK17TXHxXFwsd9-2HHB3AIDuytU0llv/s320/CP.jpg" width="264" /></a></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;"><br /></span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Strength</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Wide Stance Back Squat to a Box, build to a heavy set of 2 reps </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep Scheme 10,9,8,7,6,5,4,3,2s</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">Rep out 20 reps @ 85%</span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<b><u><span style="color: red;">Muscle Builders</span></u></b></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A1) Heavy Barbell Lunges, 3 sets of 6 each legs, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A2) Back Squat, 3 sets of 10 @ 32x1, no rest </span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="color: red;">A3) Prawler Push, 3 sets of 60 meters, rest 2 minutes </span></div>
<div>
<br /></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-69792850412265129152016-04-11T09:05:00.001-07:002016-04-11T09:05:35.996-07:00Sunday, April 17th, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR3maHarGltPA1Ebova0LJLYiTDbNCAqO7muJ2nAN5_JXoZ7DpZ6Z0djfZ2xWEVjkCP3fr9etzqxdm_tfLjnh8CVTImesHccVvled7IBQ6fXLJGHLQ6aYm5bDh9_aa4Iqjgm6mJ2T-T5ov/s1600/Abbey.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR3maHarGltPA1Ebova0LJLYiTDbNCAqO7muJ2nAN5_JXoZ7DpZ6Z0djfZ2xWEVjkCP3fr9etzqxdm_tfLjnh8CVTImesHccVvled7IBQ6fXLJGHLQ6aYm5bDh9_aa4Iqjgm6mJ2T-T5ov/s320/Abbey.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u><br /></u></b></span></span></div>
<div style="text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u><br /></u></b></span></span></div>
<div style="text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u>Power Lifting</u></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red;"><span style="text-align: -webkit-auto;"><span style="font-family: times new roman, serif;"><u>Strength</u></span> </span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="text-align: -webkit-auto;"><span style="color: red;"><br /></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">Sumo Deadlift, build to a heavy single</span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">Rep scheme 10, 8, 7, 6, 5, 4, 3, 2, 1s</span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;"><u>Muscle Builders</u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds </span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="font-family: 'times new roman', serif; text-align: -webkit-auto;"><span style="color: red;"><br /></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red;"><span style="font-family: 'times new roman', serif; text-align: -webkit-auto;">A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;"><br /></span></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;">A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds </span></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;"><br /></span></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 13px; text-align: center;">
<span style="text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;">A4) Wrist Rotations 1 minute, 3 sets, rest 1 minute </span></span></span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-12571235412264754262016-03-05T19:18:00.001-08:002016-03-05T19:18:47.490-08:00Sunday, March 13th, 2016 Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg39bQs7-G_yzwEADNFMrwtYxNeuBZIOQLkQNIEYDgJxZv6pbte1XzMArDzCPdqwFuALw4z5DtRLhiumkhqgtQhAPQELIJbMvaDhc-uHq5H1eri1S9qRCIq4F5WjzoYAUl77BvAS1JT8nqj/s1600/Group+Class.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg39bQs7-G_yzwEADNFMrwtYxNeuBZIOQLkQNIEYDgJxZv6pbte1XzMArDzCPdqwFuALw4z5DtRLhiumkhqgtQhAPQELIJbMvaDhc-uHq5H1eri1S9qRCIq4F5WjzoYAUl77BvAS1JT8nqj/s320/Group+Class.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u><br /></u></b></span></span></div>
<div style="text-align: center;">
<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u>Power Lifting</u></b></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red;"><span style="text-align: -webkit-auto;"><span style="font-family: times new roman, serif;"><u>Strength</u></span> </span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="text-align: -webkit-auto;"><span style="color: red;"><br /></span></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">Block Bench Press with a pause, build to a tough set of 3</span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">Rep scheme 10, 8, 7, 6, 5, 4, 3s </span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;"><u>Muscle Builders</u></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">A1) Dumbbell Bench Press @ 4040, 3 sets of 8-10 reps, rest 30 seconds </span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">A2) Dumbbell Flies @ 4040, 3 sets of 8-10 reps, rest 30 seconds</span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: -webkit-auto;">
<span style="color: red; font-family: times new roman, serif;"><br /></span></div>
<div style="font-family: arial, sans-serif; font-size: 15px; text-align: center;">
<span style="color: red; font-family: times new roman, serif;">A3) Banded Triceps Extensions, max reps for 90 seconds, 3 sets, rest 1 minute</span></div>
Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-90863222832367615992016-02-18T17:49:00.000-08:002016-02-18T17:49:48.331-08:00Sunday, February 21st, 2016 Powerlifting<div style="font-family: arial, sans-serif; font-size: 13px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKfp5qr3uJXPziabaGjNK2RQxYGmbfxfwNQamEJGes80kNbbj1TtW26YWPNfyIxLUrc_aCQcdhNoaSlxrzMZiPG8tBnFEPEOc1UIZfiKW3v9vA7q2PF0ba8SQl6_w2IU8YFaAzKfhlQbjQ/s1600/Renaee+Comp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKfp5qr3uJXPziabaGjNK2RQxYGmbfxfwNQamEJGes80kNbbj1TtW26YWPNfyIxLUrc_aCQcdhNoaSlxrzMZiPG8tBnFEPEOc1UIZfiKW3v9vA7q2PF0ba8SQl6_w2IU8YFaAzKfhlQbjQ/s320/Renaee+Comp.jpg" width="320" /></a></div>
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<b style="font-family: 'times new roman', serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><u><span style="color: red;">Power Lifting</span></u></b></div>
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<span style="color: red;"><span style="text-align: -webkit-auto;"><span style="font-family: times new roman, serif;"><u>Strength</u></span> </span></span></div>
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<span style="color: red; font-family: times new roman, serif;">Pause Back Squat, build to tough set of 2 with 5 second pauses at the bottom</span></div>
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<span style="color: red; font-family: times new roman, serif;">Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s</span></div>
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<span style="color: red; font-family: times new roman, serif;"><u>Muscle Builders</u></span></div>
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<span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;">A1) Dumbbell Squats @ 4040, 3 sets of 10 reps, rest 30 seconds </span></span></div>
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<span style="color: red; font-family: times new roman, serif;">A2) Heavy Dumbbell Lunges, 5 each leg, rest 30 seconds </span></div>
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<span style="color: red; font-family: times new roman, serif;">A3) HBBS @ 95/65 pounds for 90 seconds, max reps, 3 sets, rest 2 minutes </span></div>
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Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0tag:blogger.com,1999:blog-6374658659548194230.post-66022128535867588102016-01-16T03:59:00.000-08:002016-01-16T03:59:22.302-08:00Sunday, January 24th, 2016<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLU54g67kZnArivnmqIcuyRy4lI7mWwLcMuZIy6CfgzTL74s0Te_HWFKIoSKPdEPlpWhm8JbBHylbPqNql9QXS2hzAVOXpKn6Hwg4HZYv7GwOFuhTi7W3M9Z2B7zi66X4Cdw2NnmpkzIaJ/s1600/Derek.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLU54g67kZnArivnmqIcuyRy4lI7mWwLcMuZIy6CfgzTL74s0Te_HWFKIoSKPdEPlpWhm8JbBHylbPqNql9QXS2hzAVOXpKn6Hwg4HZYv7GwOFuhTi7W3M9Z2B7zi66X4Cdw2NnmpkzIaJ/s320/Derek.jpg" width="320" /></a></div>
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<span style="font-family: arial, sans-serif; font-size: 15px; line-height: 22px; text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><b><u>Power Lifting</u></b></span></span></div>
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<span style="color: red;"><span style="text-align: -webkit-auto;"><span style="font-family: times new roman, serif;"><u>Strength</u></span> </span></span></div>
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<span style="color: red; font-family: times new roman, serif;">Deadlift, build to a tough set of 3 touch and go</span></div>
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<span style="color: red; font-family: times new roman, serif;">Rep scheme 10, 8, 7, 6, 5, 4, 3s</span></div>
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<span style="color: red; font-family: times new roman, serif;">- Take 90% of above weight and do a set of 10 reps </span></div>
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<span style="color: red; font-family: times new roman, serif;"><u>Muscle Builders</u></span></div>
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<span style="color: red; font-family: times new roman, serif;">A1) Ring Rows, 10 reps @ 4040, 3 sets, no rest </span></div>
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<span style="color: red;"><span style="font-family: 'times new roman', serif; text-align: -webkit-auto;">A2) Barbell Curls, 10 reps @ 4040, 3 sets, rest 30 seconds</span></span></div>
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<span style="text-align: -webkit-auto;"><span style="color: red; font-family: times new roman, serif;"><span style="font-size: 15px;">A3) Reverse Curls to failure, no pausing, go non stop to failure, rest 2 minutes </span></span></span></div>
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Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com0