The ADD's Log: Build Back Better

[The ADD]

Conditioning
Sprints: 12 sets
Prowler Sprints 5x2x50#

 

[The ADD]

Upper Body Focus
Incline BP 3x10x180
Supinated Grip Pull-Ups 3x15xBW
Military Press 2x12x75, 1x10x75 and 1x2x75

 

[The ADD]

Lower Body Focus
Back Squats 3x10x205, 1x6x275x, 1x4x295 and 1x2x320
Prowler Sprints 6x50#

 

[The ADD]

Conditioning
10 Hill Sprints
Incline DB Press 3x20x50
Rows 3x15x40
Lateral Shoulder Raises 3x15x10

Last training session for a week. I will be in a work forced deload time. It will be interesting to see where the scale is next Friday.

 

[The ADD]

Going Home Session
DB Chest Press 4x15x50
Standing DB Rows 4x15x50
Push-Ups 4x15xBW
DB Should Laterals 4x15x15
Tricep Extensions 4x15x35
Seated Row Machine 4x15x155

Just something light to get blood moving

 

[The ADD]

Lower Body/Conditioning
Back Squats: 5x10x250
Prowler Sprints 6x2x70#

 

[The ADD]

Weighed-In at 195.4 today. Mini goal of getting down to 190 by 6/17/17

 

[The ADD]

Dead Lift Focus
DL: 1x5z230, 1x3x300, 1x2x320, 1x2x455
Death March 5x2x20KG
Leg Press 5x15x500

 

[The ADD]

Upper Body Focus
Flat BP 3x3x225
Neutral Grip Pull-Ups 3x5x55
Snatch Grip High-Pulls 3x5x210 and 1x10x175
Flat KB BP 4x16x53#KB
Incline Bench KB Row 4x16x53#KB
Arnold Press 3x12x35

 

[The ADD]

Lower Body Focus
Front Squats 5x5x275
Low Handle Trap Bar Deads 4x8x330

 

[The ADD]

Conditioning
Prowler Sprints 6x2x70#
Farmers Walks 6x2x20KG DB
Death March 4x2x20KG DB

 

[The ADD]

Upper Body Focus

Flat BP: 4x16x150 and 1x12x135
Neutral Grip Pull-Ups 3x16xBW and 1x15xBW
Military Press 3x16x75 and 1x12x75
Bicep Curls 4x16x40
Tricep Overhead Extensions 4x16x30

 

[The ADD]

Lower Body Focus
Goblet Squats 5x12x100KB
Back Squats 5x12x235 and 5x1x315

 

[The ADD]

Dexa Scan is crazy detailed

Spoiler: Results

15.9% BF

 

[The ADD]

Dead Lift Focus
DL 5x5x375
Single Leg Press 5x10x160
Single Leg Extensions 5x10x90
Death March: 2x2x20KG-Long and 6x2x27.5-Short