Wednesday, December 7th

How Selfies and Social Media Changed Bodybuilding -Vice

Can You Regain Muscle Mass After Age 60 -NY Times

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Five sets of:
Deadlift x 6-8 reps 
Rest 90 seconds
Barbell Press x 6-8 reps 
Rest 90 seconds

B) For time:
Assault Bike 30 Calories 
60 Jumping Lunges  (or Alternating Reverse Lunges)
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

A) Five sets of:
Deadlift x 4-6 reps
(Build to a heavy 5)
Rest 2 minutes
Standing Dumbbell Press x 4-6 reps
(Build to a heavy 5)
Rest 2 minutes

B) For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

3 sets of:
Landmine Press x 10 reps    (squeeze Abs and Glutes HARD)
rest 60 seconds 
Single Arm Dumbbell Curl x 8 reps
rest 60 sec

 

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