Strength
- Flat Bench
- 3 warmup sets, 5 reps each @ 50% 1RM
- 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
- Weighted Chin-ups– 5 sets of 5, heavy weight, but don’t go to absolute failure
- For both of these exercises, rest 3-4 minutes between working sets for full recovery.
Conditioning
- 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
- Prescribed rest: 30-60 seconds
Post weights and times to comments.
Motivation
- I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design:
SwoleFIT 
Nice wrap up to my first week! Good stuff. Consider me a swollen member!
woooord. hopefully your member isn’t too swollen
Feeling swole and sore. You can consider me a new swollen member as well.
Strength
Still playing with weights (gotta find out my 1RMs)
3 warmup sets, 5 reps each @ 135
5 working sets, 5 reps each @ 185
Weighted Chin-ups- 5 sets of 5 @ 35
Deadlift (i had to add them) worked up to 3 reps @ 425
Conditioning ( ran out of time. going in to do today 4/20 plus recovery)
5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
Prescribed rest: 30-60 seconds
Strength
3 warmup sets, 5 reps each @ 145
1 working set, 5 reps @ 225
4 working sets, 5 reps each @ 240, approx. 2 minutes rest between sets
wasn’t sure if I had the strength to do all 5 sets at 240, so I counted 225 as 1st set due to time constraints.
Weighted Chin-ups- 5 sets of 5 @ 25, approx. 2 minutes rest between sets
Conditioning
5 rounds- 10 bent over two-dumbbell rows (30 lbs.), 10 plyo pushups(middle hand lands on 45 lb. plate), 10 alternating dumbbell hammer curls (25 lbs.) , 25 wall jumps (scaled to 10 each round due to time)
10-15 seconds rest between rounds
Prescribed rest: 30-60 seconds
Strength: 5 working sets of 5 reps @ 185, 3-4:00 b/w sets. Felt pretty easy.
Conditioning: as rx’d. 30lbs for rows and curls. did clapping pushups. 7:02 total time, includes :30 rest b/w rounds.
First swolefit workout. felt pretty good man.
Nice dude! Yeah for the bench def pic a pretty heavy weight but make sure to hit all those reps. Glad you liked it