Jon Torrey

Go West, young man, and grow up with the country.

Month: July, 2013

Bench
205, 3×5
135, 5×10, close grip

CSR, HS
3pps, 5×10

Hanging high pulls, snatch grip
135, 3×4

Cable Crunches
stack, 3×20

Alpha Crossovers
30, 3x10e

Curls
3×8

Gym was exceptionally hot today. Cut things short.

Bench
185, 4×10

Cable Crunches
stack, 1×40, 1×30

CSR, HS
3pps+25’s, 4×10

Side Bends
4×10 each side

Alpha Crossover
30, 5×10 each

Scarecrows
5×10

Spinal decompressions

Curls, preacher
60, 4×10
80, 2×8

Lots of tissue and mobolity work, mostly lower body.

Bench
225, 3×3
185, 5×5, paused

Cable Crunches
stack, 5×20

CSR, HS
3pps, 4×10

Side bends
45, 4×20 each side

Alpha Crossover
30, 5×10

Scarecrow
30, 5×10

Curls
3×10

Stairmaster
20 floors.

Lots of mobility and tissue work.

Press
135, 1×1
155, 1×1
165, 1×1
135, 3×3

Bench, paused
185, 4×5

Cable crunch
stack, 4×25

Alpha Crossover
25, 5×10, loved these

Scarecrows
25, 5×10

Curls
5×10

Bench185, 5x8Cable Crunchstack, 5x20CSR, HS3pps, 4x10Back Ext25, 4x15Curls5x10

Bench
185, 5×8

Cable Crunch
stack, 5×20

CSR, HS
3pps, 4×10

Back Ext
25, 4×15

Curls
5×10

Bench205, 1×8225, 3×5225, 2×3225, 2x2Cable CrunchesStack, 7x20Incline Bench135,

Bench
205, 1×8
225, 3×5
225, 2×3
225, 2×2

Cable Crunches
Stack, 7×20

Incline Bench
135, 5×5

CSR, HS
3pps+25’s, 5×10

Machine Fly
5×10

Facepulls
5×20

Curls
25 reps

Bench185, 3×10, 1×7,3,5,5CSR, HS3pps. 5x10Machine Flies5x10Curls3x10

Bench
185, 3×10, 1×7,3,5,5

CSR, HS
3pps. 5×10

Machine Flies
5×10

Curls
3×10

Bench185, 5x9CSR, HS3pps, 2x103pps+25, 3x10DipsBW+30. 5x5Machine Flies5x10Curls3x10

Bench
185, 5×9

CSR, HS
3pps, 2×10
3pps+25, 3×10

Dips
BW+30. 5×5

Machine Flies
5×10

Curls
3×10