Fall 2024: Exercise Plan.

Week 10

00.00.00. Pull X reps.

Laban:

Pull-up, lb:

Deadlift, lb:

Bicep Torture, lb:

Trevor:

Pull-up, lb:

Deadlift, lb:

Bicep Torture, lb:

00.00.00. Off-Day Supplements.

Laban:

Trevor:

00.00.00. Push X reps.

Laban:

Bench-Press, lb:

Dips, lb:

Handstand Pushup:

Trevor:

Bench-Press, lb:

Dips, lb:

Handstand Pushup:

00.00.00. Off-Day Supplements.

Laban:

Trevor:

00.00.00. Legs X reps.

Laban:

Squat, lb:

L-Sit, s:

Calf-Raise, lb:

Q.L. Raise, lb:

Trevor:

Squat, lb:

L-Sit, s:

Calf-Raise, lb:

Q.L. Raise, lb:

Week 9

10.28.24. Pull 20 reps.

Laban:

Pull-up, 40 lb: 6, 5, 5, 4

Deadlift, 287 lb: 7, 6, 7

Bicep Torture, lb:

Trevor:

Pull-up, 55 lb: 6, 6, 5, 3

Deadlift, 287 lb: 6, 5, 5, 4

Bicep Torture, 35 lb: boom baby

00.Laban:

00.00.00. Push 32 reps.

Laban:

Bench-Press, lb:

Dips, lb:

Handstand Pushup:

Trevor:

Bench-Press, 185 lb: 9,8,6,5

Dips, lb:

Handstand Pushup:

00.00.00. Legs 8 reps.

Laban:

Squat, 275 lb: 3, 3, 3

L-Sit, 20 s: 1, 2, 3, 4

Calf-Raise, 250 lb: 2, 3, 3

Q.L. Raise, 35 lb: (6,6)

Trevor:

Squat, lb:

L-Sit, s:

Calf-Raise, lb:

Q.L. Raise, lb:

Week 8

10.21.24. Pull 8 reps.

Laban:

Pull-up, 55 lb: 3 ,3; 70 lb: 1, 1

Deadlift, 308 lb: 4,4; 330 lb: 2

Bicep Torture, 30 lb: 2 sets

Trevor:

Pull-up, 80 lb: 3, 3; 90lb: 2, 2

Deadlift, 308 lb: 3,2,2,1

Bicep Torture, 30 lb: 2 sets

10.22.24. Off-Day Supplements.

Went go play with David and friends on the Parade Grounds. Practiced handstands, handstand push-ups, and handstand presses on parallettes.

10.24.24. Push 20 reps.

Laban:

Bench-Press, 195 lb: 7, 7, 6

Dips, 90 lb: 6, 6, 6, 2

Did shoulder circuit with 20 lb Shoulder Press until failed, then hold that until failure, then Handstand hold for three falls. Did whole circuit like 3 time with extreme shoulder burn.

Trevor:

Bench-Press, 190 lb: 4, 3, 3, 3, 3, 2, 2

Dips, 90 lb:

Handstand Pushup:

10.23.24. Off-Day Supplements.

Laban:

Did nothing. But was outside a lot and went for a walk.

10.25.24. Legs 32 reps.

Laban:

Squat, 225 lb: 10, 11, 8, 3

L-Sit, 20 s: 1, 2, 3, 4

Calf-Raise, 110 lb: 9, 8, 8, 8

Q.L. Raise, 25 lb: (8, 8)

Trevor:

Squat, 185 lb: 10, 8, 8, 6

L-Sit, 20 s: 1, 1, 1, 1

Calf-Raise, 210 lb: 8, 9, 9, 6

Q.L. Raise, 25 lb: 8, 8