Name: Playbook - Jeff Logan - W5/D3 Chest & back
Uploaded: 2022-11-18T18:30:37.645Z
Duration: 45 min
Description: W5/D3 Chest & back

unknown user

When you get that hard test know your leveling up!

Justin

- Negative pull-ups 3 x 8
- Rep and a half push ups 3 x 10
- Deep dips 3 x 10
- Landmine T-bar rows 4 x 15
- Dumbbell floor press into push ups 4 x 10
- Renegade rows 4 x 10 
- Dumbbell burpees 4 x 10

- Jump rope 10 minutes (60 seconds on, 5 seconds off)

- pull yourself up (jump up if you cannot complete a pull up)
- lower yourself as slow as you can in the downwards portion of the movement 
- negative rep should take a minimum of 4-5 seconds

Negative Pull ups

- 1 half rep + 1 full rep = 1 total rep
- think half range of motion (ROM) followed by full ROM 
- control your body

Rep and a half push ups

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

- flat back / tight abs
- retract scapula / let arms fully stretch for full range of motion (ROM)
- let the squeeze of your shoulder blades & lats initiate the pulling motion

T-Bar Rows

- complete all your floor presses 
- then move on to push ups directly after

Dumbbell floor press into push ups

- Think: “Row, Row, then push up” = 1 total rep
- control your body
- keep your abs tight / flexed

Renegade Rows

- With lighter dumbbells in hand,
Perform a full range of motion burpee
- be sure to use enough leg power to get back up from the ground

Dumbbell burpees

Jump rope

W5/D3 Chest & back

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

Baljinder

W1/D1 Full body

Assisted me to achieve mental equanimity and emotional calmness.

WITHEL

Great pretty tough but we go eat got damn me

Tyler Williams

W1/D2 Cardio and core

Couldn’t finish any of the workouts or reps… man I’m out of shape

Dominique Troutman

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Siosi

W1/D5 Full body

CazFit

RICHINIT

W1/D6 Cardio & core

Bryant

First time ever using a foam roller but it felt amazing and feel way better after

Axel

W1/D7 Active recovery

That kicked my ass but i feel GREATTTT !!!!

Dawud

Patrick

W2/D1 Full body

Javier

W2/D2 Cardio and core

W2/D3 Chest & back

Jose Ferrer

W2/D4 Cardio & core

Feeling stronger every week 💪🏾💪🏾

W2/D5 Full body

It was great I feel stronger and I am able to keep up a lot better. Thank You Again

W2/D6 Cardio & core

Thadius

W2/D7 Active recovery

Saw the video where he did 180 pound dumbbells because he thought they were 160 and it inspired me to up the weight myself in this session.

Jessica Greene

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

W3/D4 Cardio & core

One of my favourite full body workouts 🏆💪🏽🙏🏽loving 3 sets instead of the regular 4 especially for day 5

W3/D5 Full body

W3/D6 Cardio & core

W3/D7 Active recovery

YES SIR! Sometimes your elevation requires your separation.

W4/D1 Full body

I was so tired today, but I got it done!💪🏽🔥

Tyler Burris

W4/D2 Cardio and core

Didn’t feel too good today, but I pushed through as much as I could.🥵💪🏽🔥

W5/D3 Chest & back

Community

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