Fall 2024: Exercise Plan.

Week 11

Pull 8 reps: November 12, 2024

Laban:

Pull-up, 60 lb: 3, 3, 3; 90: 1/2

Deadlift, 330 lb: 2, 2, 2, 2

Bicep Torture, 40 lb:

Trevor:

Pull-up, 90 lb: 3, 2, 2, 1

Deadlift, lb: 3, 2, 2, 1

Bicep Torture, 40 lb: 2

Push X reps:

Laban:

Bench-Press, lb:

Dips, lb:

Handstand Pushup:

Trevor:

Bench-Press, lb:

Dips, lb:

Handstand Pushup:

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 10

11.05.24. Pull 32 reps.

Laban:

Pull-up, 35 lb: 8, (6,1), 6, 5, 3, 3

Deadlift, 245 lb: 12, 8, 8, 4

Bicep Torture, 35 lb: 2 sets

Trevor:

Pull-up, 45 lb: 9, 8, 8, 8

Deadlift, 245 lb: 9, 8, 7, 8

Bicep Torture, lb: 2

11.07.24. Push 8 reps.

Laban:

Bench-Press, 245 lb: 1; 225 lb: 3, 3; 245: 1

Ring-Rollout: 4, 4, 4, 4

Handstand Pushup: 2, 2, 1; Wall: 3

Trevor:

Bench-Press, 225 lb: 2, 2, 2, 1, 1

Dips, lb:

Handstand Pushup: 3, 2, 3

11.11.24. Legs 20 reps.

Laban:

Squat, 245 lb: 7, 7, 6

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

Hip-Raise Holds, 20s: (1, 1), (1, 1)

Calf-Raise, 250 lb: 5, 5, 5,

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

Trevor:

Squat, 225 lb: 5, 5, 5, 5

L-Sit, 20 s: 1, 2, 3, Hip-Raise Holds

Calf-Raise, 270 lb: 7, 7, 6

Q.L. Raise, 25 lb: 1

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

10.31.24. Push 32 reps.

Laban: Skipped Because of Shoulder Pain

Trevor:

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

11.02.24. 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)

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

10.24.24. 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:

10.25.24. 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

Cover.