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TRAINING LOG: Tim Pinkerton

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Topic: TRAINING LOG: Tim Pinkerton

Posted By: Tim Pinkerton
Subject: TRAINING LOG: Tim Pinkerton
Date Posted: 9/27/11 at 5:56am

I'm going to start a training log here now that the "off-season" has started. Come to find out I did get a hair line fracture in one of my ribs a couple of weekends ago while doing the tire at NAHA nationals. It seemed to effect my hammers at McPherson the most. I'll be going relatively light at first due to this. I will be targeting some weak points that I seem to have accumulated. Here we go...

Monday 09-26-11

Seated Over-head Press from Pins (top of head):
150 x 3, 170 x 3, 190 x 3
*paused 5-7 secs between each rep

High Incline Bench Press:
120 x 3
140 x 3
160 x 3
180 x 3
190 x 3
200 x 3

Push Press:
120 x 1
120 x 3
130 x 1
130 x 3
140 x 1
140 x 3
110 x 10

All lifts were done with my new fat bar.

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Replies:

Posted By: Tim Pinkerton
Date Posted: 9/27/11 at 5:58am

Tuesday: 09-27-11

Leg Press:
210 x 1
210 x 3
280 x 1
280 x 3
220 x 12

-super setted with-

Leg Curls:
70 x 1
70 x 3
80 x 1
80 x 3
65 x 12

Low-Incline Bench Press from Pins:
170 x 1
170 x 3
200 x 1
200 x 3
160 x 14

-super setted with-

Bent Over BB Rows:
110 x 3
120 x 3
130 x 3
150 x 3
120 x 10

Triceps Ext. from Pins:
60 x 3
80 x 3
100 x 3
110 x 3
90 x 12

-super setted with-

Standing EZ Bar Curls:
50 x 3
60 x 3
70 x 3
80 x 3
65 x 9

Posted By: Tim Pinkerton
Date Posted: 9/28/11 at 9:15am

Wednesday: 9-28-11

1A) Overhead Pin Press from Top of Head: 7 x 2 (150lbs.)

1B) Lateral Raises: 7 x 4 (15's)

1C) Push Press: 7 x 2 (135lbs.)

1D) Front Raises: 7 x 4 (15's)

-No rest between exercises. 30 sec. rest between sets.

2A) Power Shrugs: 7 x 2 (235lbs)

2B) High Pulls: 7 x 2 (135lbs)

2C) Upright Rows: 7 x 2 (70lbs.)

2D) Face Pulls: 7 x 2 (orange band)

-No rest between exercises. 30 sec. rest between sets.

My ribs were killing me. I may be injured worse than I thought. It may be time to take it easy and start the GPP phase that I'm dreading.

Posted By: casinonman
Date Posted: 9/28/11 at 10:16am

It must be because we are gettting at that old stage Tim, cause I screwed my knee up at NAHA. I figured a week was enough rest and tried to squat and screwed it up more. Oh if I only had a brain.

Jesse

Posted By: Tim Pinkerton
Date Posted: 9/29/11 at 3:14am

I hear you. I don't want to believe it though... This will be a good time to practice what I preach though. I need to work on my GPP anyway so this is as good a time as any.

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 10/03/11 at 2:20am

Ok. Took some time off to let the rib(s) heal up. They're still a little tender but I think I'll be ok. I'm going to start a higher volume GPP phase to heal up, add some mass, fix some weak points and bring up my conditioning.

Sunday 10-02-11:

Warm Up (this warm up will be done before everywork out)

Jump Rope 5-10 mins

Jumping Jacks x 10

Split Jacks x 10

Long Striders x 10

Neck Flexion/Extension x 10

Neck side to side x 10

Shoulder Rolls x 5/5

Arm Swings x 10

Arm Cirlcles x 5/5

Exaggerated Goodmornings x 5/5

Side Bends x 5/5

Hip Circles x 10

Knee Circles x 5/5

Ankle Plantar/Dorsiflexion x 5/5

Ankle Inversion/Eversion x 5/5

Lunges x 10

TKE's 2 x 20

Leg Swings (side to side) x10

Leg Swings (front to back) x 10

Hydrant abduction x 5/5

Hurdlers Forward/Backward x 5/5

Hurdle Step-overs & Duck-Unders x 10/10

Posted By: Tim Pinkerton
Date Posted: 10/03/11 at 2:26am

Sunday 10-02-11:

1) Fat Bar Over Head Press:

5 x 10 w/90lbs

2) Push-Ups w/extra range of motion:

1 x 20, 1 x 17

3A) Blast Strap Rows:

4 x 12-15

3B) Rear Delt Raises:

4 x 15/12/10/10 w/10lbs

4) Trap Bar Shrugs:

3 x 15 w/185lbs

5) Fat Bar Curls (various grips):

4 x 8-15 w/50lbs

Posted By: Tim Pinkerton
Date Posted: 10/04/11 at 3:47am

Tuesday 10-04-11:

Warm Up (same as above)

1)Olympic Style Squats:

5 x 10 w/190lbs.

2) Wide Stance Goodmornings:

3 x 12 w/95 lbs. (worked on full range of motion and a pause at the bottom)

3) Prowler Pushes for 25 yards with 90lbs.

6 trips with 1 min rest between

4) Pull down Abs (gray band):

3 x 15

5) Lying Leg Raises:

2 x 15

Posted By: Tim Pinkerton
Date Posted: 10/05/11 at 6:35am

Wednesday 10-05-11

Warm up...

1)Fat Bar Bench Press:

5 x 10 w/145

2A) Pull-Ups:

4 x 8

2B) Band Face Pulls (throat, nose, forehead):

4 x 12

3A) EZ Bar Curls:

3 x 8 w/50

3B) Dips

3 x 8

4) Barbell Shrugs:

3 x 8 w/275

Posted By: Tim Pinkerton
Date Posted: 10/06/11 at 10:40am

Thursday 10-06-11

lots of foam rolling and static stretching

My legs haven't been this sore in a while and my ribs are a little tender. Oddly, the pull-ups aggrevated them the most...

Posted By: Tim Pinkerton
Date Posted: 10/07/11 at 3:37am

Friday 10-07-11

Warm-Up

1)Deadlift:

5 x 10 w/220

2)Split Squats:

3 x 12 per leg

3)45* Back Ext.

3 x 12 w/35lb. kettlebell

4)Stability Ball Crunches:

20,15,12

5)Band Rotations:

2 x 10 w/blue band (each way)

Posted By: Tim Pinkerton
Date Posted: 10/08/11 at 3:45pm

Saturday 10-08-11

Warm up

1) Fat Bar Military Press:

5 x 8 w/105lbs.

2) Push ups

21,19

3A) Blast Strap Rows:

4 x 10-16

3B) Rear delt raises:

4 x 10 w/10's

4) Trap bar Shrugs:

3 x 15 w/185

5) Fat Bar Curls:

3 x max reps...

Posted By: Sean Betz
Date Posted: 10/09/11 at 1:17am

That's some seriously good volume, Tim.

Posted By: Tim Pinkerton
Date Posted: 10/09/11 at 8:21am

Ya, it's not so fun. The 5x8's were better than the 5x10's though. I'm just trying to build up some lost GPP and conditioning.

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 10/10/11 at 5:26am

Monday 10-10-11

warm up

1)Olympic Squats:

5 x 8 w/220

2)Goodmornings:

3 x 8 w/105 (paused at bottom)

3)Prowler Pushes:

50 yards x 5 trips with 90 lbs. (60 sec. rest between)

4)Weighted Stability Ball Crunches:

4 x 15,10,10,10 w/30lb. dumbbell

Posted By: Tim Pinkerton
Date Posted: 10/11/11 at 4:29am

Tuesday 10-11-11

1)Fat Bar Bench Press:

5 x 8 w/170

2A) Fat Grip Pull-Ups:

4 x 8

2B) Face Pulls (throat, nose, forehead):

4 x 12 w/light band

3) Lateral Raises:

4 x 12 w/15's

4A) Hammer Curls:

3 x 8 w/25's (too light)

4B) Incline Elbows-Out Ext:

3 x 8 w/25's (too light)

Posted By: Tim Pinkerton
Date Posted: 10/13/11 at 6:26am

Thursday 10-13-11

1) Deadlift:

5 x 8 w/275

2) Split Squats:

3 x 12

3) 45* Back Ext.

3 x 15 w/35

4) Ab Rollouts:

3 x 8

5) Band Ab Twists:

2 x 6

Posted By: Tim Pinkerton
Date Posted: 10/14/11 at 4:22am

Friday 10-14-11

1)Fat Bar Military Press:

100 x 5, 115 x 5, 135 x 7

2) DB Bench Press:

45's x 25

55's x 19

3A) DB Rows:

4 x 12 w/35's (too light)

3B) Band Pull Aparts:

4 x 20 w/mini band

4) Barbell Shrugs:

3 x 15 w/205,235,255

5) EZ Bar Curls:

4 x 15 w/20lbs on bar

Posted By: Tim Pinkerton
Date Posted: 10/16/11 at 9:07am

Sunday 10-16-11

Warm up

1) Olympic Squat:

205 x 5, 240 x 5, 270 x 9 (tried to leave 3-5 reps in the tank)

2) Goodmornings:

3 x 10 w/135 (very low and with a pause)

3) Prowler Pushes:

8 x 40 yards w/90lbs. (1 min. rest between)

4) Lying Leg Raises:

3 x 15

Posted By: Tim Pinkerton
Date Posted: 10/17/11 at 5:56am

Monday 10-17-11

warm up

1) Fat Bar Bench Press:

160 x 5, 180 x 5, 205 x 10 (left 3-5 in the tank)

2A) Pull-Ups:

2 x 8 w/bodyweight, 2 x 8 w/2 sets of chains on fat grip bar

2B) Face Pulls:

4 x 12 w/light band

3) Lateral Raises:

4 x 8 w/15's (too light)

4A) Fat Bar Curls:

50 x 12, 70 x 9, 90 x 5

4B) Triceps Pushdowns w/Band:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 10/19/11 at 7:27am

Wednesday 10-19-11

warm up

1) Deadlift:

250 x 5, 285 x 5, 325 x 12 (all were from a dead stop w/no belt)

2) Split Squats:

3 x 12 (slow and controlled)

3) Back Ext.

3 x 15 w/hold at the top

4A) Pull Down Abs:

2 x 15

4B) Spread Eagle Weighted Sit-Ups on Ball:

2 x 10 w/15lbs.

4C) Band Woodchops from over shoulder:

2 x 10 each side

Posted By: Tim Pinkerton
Date Posted: 10/20/11 at 6:19am

Thursday 10-20-11

warm up

1) Fat Bar Military Press:

110 x 3, 125 x 3, 140 x 7

2) DB Bench Press:

55's x 22, 60's x 20

3A) DB Rows:

4 x 12 w/45's

3B) Band Pull Aparts:

4 x 15

4) Barbell Shrugs:

3 x 12 w/225, 275, 295

5A) EZ Bar Curls:

3 x 12 w/50lbs.

5B) Rolling DB Tricep Ext:

3 x 12 w/25's, 30's, 35's

Posted By: Tim Pinkerton
Date Posted: 10/22/11 at 7:42am

Saturday 10-22-11

warm up

1) Oly. Squats:

225 x 3, 255 x 3, 285 x 9

2) Dead-stop Goodmornings w/narrow stance (pin #28)

95 x 10, 95 x 10, 115 x 10, 135 x 10

3) Prowler Pushes:

8 x 40 yards w/90lbs.

sprint one, walked one, sprinted one, etc...

4) Pull Down abs w/gray band:

3 x 15

-weighed myself today: 185.3 lbs

Posted By: Tim Pinkerton
Date Posted: 10/23/11 at 10:51am

Sunday 10-23-11

warm up

1) Fat Bar Bench Press:

170 x 3, 195 x 3, 215 x 10

2A) Chin-Ups:

4 x 8 w/body, 1 chain, 2 chains, 2 chains

2B) Seated DB Cleans:

4 x 8,15,8,15 w/25's, 15's, 25's, 15's

3) 8x8x8 Lateral Raises (iso push against pin #23, 8 reps, 8 sec hold at top on last rep):

4 x 8 w/10's

4A) Fat Bar Curls:

3 x 12,6,8 w/60,80,60

4B) Band Tricep Pushdowns:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 10/26/11 at 12:23am

Tuesday 10-25-11

warm up

1) Deadlifts:

265 x 3, 305 x 3, 345 x 10

2) Step-back Lunges w/B.B. in Front Squat position:

2 x 10 w/45, 1 x 10 w/95

3) 45* Back Ext:

4 x 8 w/mini band behind my neck

4) Pull-down abs on cable machine:

3 x 12 w/50

Posted By: Tim Pinkerton
Date Posted: 10/28/11 at 1:17am

Thursday 10-27-11

upper body warm up

1) Fat Bar Military Press:

115 x 5, 135 x 3, 150 x 9 (PR)

http://youtu.be/N5aeCMrckzM - http://youtu.be/N5aeCMrckzM

2) DB Bench Press:

60's x 21, 70's x 12

3A) DB Bent over Rows:

50's x 12, 10, 8, 8

3B) Band Pull Aparts:

4 x 15, 12, 10, 8

4) BB Shrugs:

3 x 12 w/255

Posted By: Tim Pinkerton
Date Posted: 10/30/11 at 1:30am

Saturday 10-29-11

warm up

Squat:

240 x 3

270 x 3

300 x 13

http://youtu.be/67yi97wP7x8 - http://youtu.be/67yi97wP7x8

(My knees were coming in too much.)

2) Single-leg Leg Press:

3 x 6 w/50lbs

3) Spread Eagle Stability Ball Sit-ups:

3 x 10 w/15lb D.B. behind head

Posted By: Tim Pinkerton
Date Posted: 10/30/11 at 9:55am

Sunday 10-30-11

warm up

1) Fat Bar Bench Press:

180 x 5, 205 x 3, 230 x 9

2A) Chin-Ups:

4 x 8 (some with extra weight)

2B) Face Pulls:

4 x 12 w/mini band

3) Lateral Raises:

4 x 12 w/15's

4A) DB Curls:

25's x 12,12,12,10

4B) Rolling Tricep Ext:

35's x 12,12,12,10

Posted By: Tim Pinkerton
Date Posted: 11/01/11 at 8:11am

Tuesday 11-1-11

warm up

1) Deadlift:

285 x 3

325 x 3

360 x 15

2) Glute-Ham Raises:

4 x 8

3) Pull Down-abs

3 x 15

Posted By: Tim Pinkerton
Date Posted: 11/03/11 at 11:08am

This is week is a deload week which I need after the last deadlift session. Today I trained a little upper body with the football players I train. Nothing too hard or worth writing about.

Posted By: Tim Pinkerton
Date Posted: 11/06/11 at 3:23pm

1)Fat Bar Military Press:

115 x 3, 130 x 3, 150 x 3

3 x 1 w/160

2)D.E. Bench Press w/mini bands doubled:

95 x 3, 115 x 3, 3 x 3 w/135, 2 x 3 w/95

3A) Pendlay Rows:

5 x 8 w/135

3B) Rear Delt Rows:

5 x 10

4) DB Shrugs:

3 x 15 w/80's

Posted By: Tim Pinkerton
Date Posted: 11/07/11 at 1:47pm

Monday 11-7-11

1) Clean/Hang Clean:

95 x 2, 115 x 2, 135 x 2, 155 x 2, 185 x 2, 205 x 2, 225 x 2

2) Squat:

230 x 3, 275 x 3, 305 x 3

3) 1-legged Leg press:

3 x 6 w/50

Posted By: Tim Pinkerton
Date Posted: 11/09/11 at 7:46am

Wednesday 11-9-11

1) Fat Bar Bench Press:

175x3, 200x3, 225x3, 240x1, 260x1

2) Pin Press (#14 on chest)

3 x 1 w/210, 2 x 1 w/235

3A) Chin-Ups:

4,6,8,8,7,6

3B) DB Tricep Ext.:

25's x 12,12,9,7,6

Posted By: Tim Pinkerton
Date Posted: 11/11/11 at 6:02am

Friday 11-11-11

1)Deadlifts:

165x5, 205x5, 245x5, 285 x 3, 325x3, 365x3, 415x1, 450x1

2) Squats from pins w/double minis (#21):

135x1, 185x1, 215x1, 235x1, 265x1 (video below)

http://youtu.be/vsU1NjK0Qzc - http://youtu.be/vsU1NjK0Qzc

3A) One Leg Press:

3 x 12

3B) Dynamic Goodmornings:

3 x 12 w/95

Posted By: Tim Pinkerton
Date Posted: 11/13/11 at 1:25pm

Sunday 11-13-11

1) Fat Bar Military Press:

110x5, 125x5, 140x5

2) D.E. Bench Press w/double mini bands:

3 x 3 w/95, 3 x 3 w/115, 3 x 3 w/95

3A) DB Rows:

35's x 20, 45's x 16, 3 x 8-12 w/55's

3B) 2 Board Press (narrow grip):

4 x 8-10 w/145

4A) Hammer Curls:

3 x many

4B) Rear Delt Raises:

3 x 10

Posted By: Tim Pinkerton
Date Posted: 11/14/11 at 8:45am

Monday 11-14-11

1) Box Jumps:

3 x 3 at 42"

2) Snatch/Hang Snatch:

2 x 2 w/95

2 x 2 w/118

2 x 2 w/138

3) Squats:

220 x 5, 255 x 5, 290 x 5

4) D.E. Squats:

195 + light bands for 6 x 2

(12" box, no box, 12" box, no box, no box, no box)

Posted By: Tim Pinkerton
Date Posted: 11/17/11 at 12:16am

Wednesday 11-16-11

1) Fat Bar Bench Press:

165 x 5, 190 x 5, 215 x 5

2) Bench from Pins (#15):

3 x 1 w/205, 2 x 1 w/235

3) Inverted B.B. Rows (pronated):

12, 12, 12, 10, 8, 6, 6, 6, 6, 7

Posted By: Tim Pinkerton
Date Posted: 11/18/11 at 8:48am

Friday 11-18-11

1) M.E. Box squat w/Spider bar (plus doubled mini bands):

155 x 3, 205 x 2, 245 x 1, 265 x 1, 295 x 1, 315 x 1, 335 x 1,

375 x miss

2) M.E. Dead-stop Close-Stance Squats from Pins (#22):

135(+ doubled mini bands) x 4

185(+ doubled mini bands) x 4

225(+ doubled mini bands) x 3

275(+ doubled mini bands) x 2

315(+ doubled mini bands) x 2

Posted By: Tim Pinkerton
Date Posted: 11/20/11 at 12:55pm

Sunday 11-20-11

1A) Dynamic Bench:

10 x 3 w/140

1B) Pull-Ups:

10 x 3

2A) 2 Board Press:

140 x 5, 185 x 5, 205 x 5, 215 x 5, 225 x 5 (not hard)

2B) Blast Strap Rows with hold at top:

5 x 5

3) Band Face Pulls (chin, nose, forehead):

5 x 15 w/mini band

Posted By: Tim Pinkerton
Date Posted: 11/23/11 at 5:10am

Wednesday 11-23-11

I was sick yesterday with a 102 fever so I didn't go all out today.

1) Front Squat: (no belt)

95x5, 135x5, 185x3, 225x3, 255x1, 275x1, 295x1

2) Snatch Grip Deadlifts: (no belt)

135x4, 205x4, 255x4, 305x4, 325x4

3) Goodmornings:

95x8, 115x8, 135x8

4) Dip Station Leg Raises:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 11/25/11 at 2:57am

Thursday 11-24-11

1) Bench Pin Press w/pause (#11):

95x5, 135x5, 165x3, 185x3, 205x3, 225x3, 245x1, 265x1, 245x1

2A) Barbell Rows (pronated):

95x12, 115x12, 135x10

2B) DB Bench Press:

60's x 12, 70's x 12, 80's x 8

3A) Barbell Rows (pronated):

145x10, 145x10, 145x6

3B) Elbows out Ext:

3 x 10 w/30's

Posted By: Tim Pinkerton
Date Posted: 11/26/11 at 7:54am

Saturday 11-26-11

1) D.E. Box Squats (12" box):

6 x 2 w/180

2) D.E. Free Squats:

6 x 2 w/180

3) D.E. Deadlifts:

10 x 1 w/240 + doubled mini bands

4) Split Squats:

3 x 6 w/15

5) Weighted Sit-ups:

3 x 15,12,10 w/5

Posted By: Tim Pinkerton
Date Posted: 11/27/11 at 3:13pm

Sunday 11-27-11

1A) D.E. Bench Press:

10 x 3 w/155

1B) Pull-ups/Chin-ups (alternating):

10 x 3

2) 3 Board Press:

155 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x 3

3A) Band Face Pulls:

5 x 15

3B) EZ Bar Curls:

5 x 8-15 w/40 (various grips)

Posted By: Tim Pinkerton
Date Posted: 11/29/11 at 11:57am

Tuesday 11-29-11

1) M.E. Front Squats:

135 x 5, 185 x 3, 225 x 2, 275 x 1, 325 x miss, 275 x 1, 295 x 1

2) Snatch Grip Deadlift:

135 x 4, 225 x 4, 295 x 4, 375 x 4, 408 x 4 (PR)

3) Rev. Hypers:

3 x 8 w/180

4) Stability Ball crunches with weight held over head at arms length:

4 x 8-15 w/5

Posted By: Tim Pinkerton
Date Posted: 12/01/11 at 8:42am

Thursday 12-1-11

1) Fat Bar Floor Press:

80x5, 120x5, 170x5, 200x5, 220x3, 240x1, 260x1, 280x1, 300x1(PR)

2A) Wide Grip Bench (Index Finger on ring):

135x6, 155x6, 175x6, 185x6, 205x6

2B) DB Chest Supported Rows:

2 x 8 w/35's, 3 x 8 w/50's

3) Rear Delt Raises:

5 x 10-15 w/10's

Posted By: Tim Pinkerton
Date Posted: 12/04/11 at 1:47am

Saturday 12-3-11

1) D.E. 12" Box Squats:

6 x 2 w/220

2) D.E. Free Squats:

6 x 2 w/220

http://youtu.be/a5gY3Lk5Xew - http://youtu.be/a5gY3Lk5Xew

3) D.E. Deadlifts:

8 x 1 w/265 + doubled mini bands

http://youtu.be/OiSwjHmRgA4 - http://youtu.be/OiSwjHmRgA4

4) Leg Curls (you remember, the original glute-ham raise...)

4 x 10 w/50

5) Pull Down Abs:

4 x 15

Posted By: Tim Pinkerton
Date Posted: 12/04/11 at 9:16am

12-4-11 Sunday

1A): D.E. Bench Press:

9 x 3 w/170

1B) Pull-Ups/Chin-Ups:

9 x 3

http://youtu.be/nuaV0yU-ylw - http://youtu.be/nuaV0yU-ylw

2) Low Inlcine DB Bench:

60's x 10, 70's x 10, 80's x 10

3) Low Incline DB Bench w/3 second pause:

3 x 6 w/60's

4) Chest Supported DB Rows:

7 x 7-12 w/45's

Posted By: Tim Pinkerton
Date Posted: 12/07/11 at 11:08am

Wednesday 12-7-11

1) Front Squats:

95 x 5, 135 x 5, 185 x 5, 215 x 3, 235 x 2, 255 x 1, 275 x 1, 235 x 1, 255 x 1, 275 x 1, 235 x 1, 255 x 1, 275 x 1

-done, I was weary after that...

Posted By: Tim Pinkerton
Date Posted: 12/09/11 at 3:45am

Thursday 12-8-11

1) Bench Press:

95 x 5, 135 x 5, 165 x 3, 185 x 3, 225 x 3, 255 x 1, 275 x 1, 295 x 1, 300 x miss, 2 x 3 w/235, 2 x 2 w/265

2A) Push Press:

7 x 4 w/145

2B) Chest Supported Row Machine:

7 x 5 w/70

3) Shrugs

Some x a few

Posted By: casinonman
Date Posted: 12/09/11 at 5:28pm

Workouts are looking awesome man. Hopefully next year when it gets nice out we can get together for some throwing.

Jesse

Posted By: Tim Pinkerton
Date Posted: 12/11/11 at 10:14am

Sounds good to me Jesse.

Saturday 12-10-11

1) D.E. Squats to 12" box:

5 x 2 w/240

2) D.E. Free Squats:

7 x 2 w/240

-these were feeling really good and locked in, all sets and reps were fast

3) D.E. Deadlifts:

12 x 1 w/290 + doubled mini bands

-these were fast but felt like a lot of work

Posted By: Tim Pinkerton
Date Posted: 12/12/11 at 8:44am

Monday 12-12-11

-I'll be adding bands into my dynamic days but keeping the %s as high as when I did straight weight. I think this is important for those that lift raw.

1) DE Bench:

9 x 3 w/145 + doubled minis (50%)

2) 2 Board Bench:

205 x 5, 225 x 5, 245 x 3

3A) Bent Over BB Rows (pronated):
3 x 6 w/135

3B) DB Tricep Ext:

20's x 15, 25's x 10, 25's x 6

4A) Bent Over BB Rows (supinated):

3 x 6 w/135

4B) Band Pull Aparts (lying on bench):
3 x 15

Posted By: Tim Pinkerton
Date Posted: 12/16/11 at 8:56am

12-15-11 Thursday

1) Sumo Deadlifts:

135 x 3, 205 x 3, 255 x 1, 305 x 1, 345 x 1, 395 x 1, 415 x miss, 365 x 1

(this is the first time I've ever done these. I thought I was going to tear my outer hamstring off!)

2) Goodmornings (narrow stance):

2 x 8 w/135, 1 x 8 w/155, 2 x 8 w/175

3 Leg Press:

4 x 12 w/120,170, 220, 270

Posted By: Tim Pinkerton
Date Posted: 12/16/11 at 8:58am

Friday 12-16-11

1) 2 Board Press:

95 x 4, 135 x 4, 160 x 4, 185 x 4, 205 x 2, 225 x 1, 255 x 1, 275 x 1, 295 x 1 (PR)

2) Bench Press:

245 x 1, 265 x 1, 245 x 3, 265 x 1

3A) Low Incline DB Bench Press (shoulder emphasis):

5 x 8-10 w/60's

3B) BB Rows:

10 x 6 w/135

Posted By: Tim Pinkerton
Date Posted: 12/19/11 at 10:48am

Sunday 12-18-11

1) D.E. Box Squats:

6 x 2 w/220 + avg. bands

2) D.E. Squats:

2 x 2 w/220 + avg. bands

3) D.E. Deads (standing on 2" platform):

10 x 1 w/265 + doubled minis

(these were not fun but I think they will have a good training effect)

4) Sumo Stance Goodmornings:
3 x 10 w/135

5) Arms Extended Sit-Ups on Ball:

5 x 15, 10, 10

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:13am

12-20-11

1)DE bench
9x3 with 160

2) 1board press
255 x 1 255 x 1 255 x 3

3) Bent over BB rows
6x6 with 155

4) Band pull aparts
4 x 15 laying on bench

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:18am

12-22-11

1) ME Squat
Worked up to 435 x 1 tied PR

2) Rack pulls from #2 hole
225 x 5, 315 x 5, 365 x 5

3) Back ext
3 x 8 with 25

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:44am

12-25-11

1) ME Fat bar bench
80 x 5, 120x 5, 150 x 5, 190 x 3, 210 x 3, 240 x 1, 260 x 1, 280 x 1, 2 x 3 with 225, 3 x 2 with 250

2) Fat bar bent over rows
8 x 6 with 140

3) Elbows out ext
4 x 12 with 30 s

4) DB rear delt raises
3 x 15 with 10s

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:47am

1) DE Box squats
4 x 2 with 230+avg band

2) Squat
4 x 2 with 230+avg band

3) DE Deads
8 x 1 with 290+doubled minis

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:53am

12-28-11

1) DE bench
9 x 3 with 175+doubled minis

2a) Bent over barbell rows
4x 6 with 135

2b) Low incline DB bench
4 x 6 with 80s

3a) Band face pulls
3 x 12

3b) Hammer curls
3 x 12 with 20s

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:56am

12-29-11

1) ME SSB Squat
Worked up to 335 x 1

2) Pin pulls from #2 hole
305 x 4, 375 x 4, 405 x 4

3) KB swings
3 x 12 with 35

4) KB side bends
3 x 10 with 35

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 5:59am

12-31-11

1) ME Incline bench with fat bar
Worked up to 260 x 1 then 210 x 3 and 235 x 2

2) Blast strap rows
12,10,8,8,8,6

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:10am

1-5-12

1) DE bench
8 x 3 with 165

2) 3 board press
205 x 3, 225 x 3, 245 x 3, 265 x 3, 285 x 3

3) Chin ups
10,10,10,6

4) DB tricep ext
4 x 15 with 15-25s

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:31am

1-6-12

1) ME SSB squat to 10" box with narrow stance
Worked up to 365 x 1 new PR

2) SSB Goodmornings from pin #28 with a wide stance
185 x 5, 205 x 3, 225 x 1

3) 45* back ext
4 x 10

4) Crunches
4 x 10

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:38am

1-8-12

1) High Incline DB Press:

25's x 15, 35's x 15, 45's x 15, 55's x 15, 55's x 12

*Band ext. rotation (various angles):

5 x 10

2) Blast Strap Rows (hanging straight down):

15,15,12,10,10

3) Fat Bar Curls:

3 x 12 w/50

4) DB Shrugs:

3 x 15 w/80's

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:39am

1-9-12

1) Hang Cleans:

95 x 3, 115 x 3, 135 x 3, 4 x 2 w/185

2) Box Squats:

8 x 2 w/260

3) RDL's

135 x 10, 185 x 8, 255 x 6, 285 x 6, 305 x 6

4) Weighted sit ups

4 x 10

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:41am

1-10-12

1) Push Press:

95 x 3, 95 x 3, 135 x 3, 185 x 2, 200 x 1, 210 x 1, 220 x 1, 175 x 3, 200 x 2

2) Bench Press:

worked up to 275 x 1 then, 220 x 3, 250 x 2

3) Chin ups:

20, 16, 8

4) Rear Delt Raises:

3 x 10 w/10's

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:42am

1-12-12

1) Split Squats:

5 x 10

2) 45* Back Ext:

4 x 15

3) Ball Crunches:

4 x 15 w/8lbs

4) Calf Raises:

4 x 12

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:44am

1-13-12

1) DE Bench:

9 x 3 w/180

2) 3 Board Press:

205 x 3, 255 x 3, 295 x 2

3) Chin ups/Pull Ups

10, 10, 10, 7

4) Band Pushdowns:

some x many

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:48am

1-16-12

1) Hang Snatch:

2 x 2 w/95, 2 x 2 w/135, 2 x 2 w/155

2) ME SSB Squat to 10" box with narrow stance:

in seven sets worked up to 375 x 1 (broke PR), then missed 395

3) Band Pull Throughs:

4 x 10

4) Med Ball Slams:

3 x 8 with 12lbs.

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 6:54am

1-17-12

1) Low Incline DB Bench:

5 x 10-15 w/45's

2) DB Chest Supported Rows:

5 x 15 w/35's

3) Band Pull Aparts:

3 x 25

4) BB Curls:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:01am

1-19-12

1) Power Clean/Hang Clean:

95 x 1/1, 135 x 1/1, 135 x 1/1, 185 x 1/1, 205 x 1/1, 3 sets of 225 x 1/1

2) DE Box Squats to 12" box:

8 x 2 w/280

3) RDL's

215 x 8, 285 x 8, 335 x 8

4) Two handed KB Swings:

3 x 20 w/35

5) Weighted Sit ups:

3 x 10 w/8lbs

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:06am

1-20-12

1) Split Jerks:

75 x 5, 95 x 3, 135 x 3, 165 x 1, 185 x 1, 205 x 1, 225 x 1, 245 x miss

2) Fat Bar Bench Press:

125 x 5, 170 x 5, 200 x 3, 230 x 1, 250 x 1, 270 x 1, 285 x 1

3) Side Laterals:

3 x 15 w/15's

4) Blast Strap Rows:

20, 15, 15

5) Face Pulls:

3 x 15

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:08am

1-23-12

1) DE Push Press:

5 x 3 w/135, 4 x 3 w/155

2) DE Bench:

8 x 3 w/190

3) Chin ups/Pull ups:

4 x 10

4) DB Tricep Ext:

4 x 10 w/30's

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:11am

1-24-12

1) Power Snatch/Hang Snatch:

2 x 2 w/95, 2 x 2 w/135, 1 x 2 w/155, 1 x miss w/175, 1 x 175 from hang

2) 16" Box Squat:

worked up in 8 sets to: 450 x 1

Posted By: Sean Betz
Date Posted: 2/16/12 at 7:14am

Its good your posting again, buddy. You always have a well thought out plan.

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:15am

1-25-12

1) Push-ups:

25,25,18,15

2) Towel Pull ups:

4 x 5

3) Blast Strap Face pull + Ext. Rotation:

3 x 20

4) EZ Bar Curls:

3 x 24-30 w/15-25

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:21am

1-27-12

1) Power Clean/Hang Clean:

95 x 2, 2 x 2 w/135, 1 x 2 w/165, 1 x 2 w/185, 1 x 2 w/205, 1 x 2 w/225, miss x 2 w/245, 1 x 1 w/245 (hang)

2) 12" Box Squat:

8 x 2 w/305

3) KB Snatch Pulls:

3 x 10 w/35

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:24am

1-28-12

1) 2 Board Press:

Worked up in 8 sets to: 300 x 1 (PR)

2) Push Press:

135 x 5, 155 x 4, 175 x 3, 195 x 2, 215 x 1

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:29am

1-30-12

1) 30 Lunges

2) lower body mobility work, stretches and ART

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:32am

1-31-12

1) DE Bench press:

3 x 3 w/175, 3 x 3 w/190, 1 x 1 w/205, 1 x 1 w/235, 1 x 1 w/265

2) DE Push Press:

10 x 3 w/135

3) Pull Ups:

4 x 6-12

4) Blast Strap Face Pulls:

4 x 12

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:36am

2-2-12

1) ME Power Snatch/Hang Snatch:

2 x 2 w/88, 2 x 2 w/135, 2 x 2 w/155, 1 x 2 w/175, 1 x 2 w/187, 1 x miss w/198, 1 x miss w/198

2) ME Deadlift:

335 x 1, 385 x 1, 435 x 1, 485 x 1, 505 x 1 (PR!)

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:40am

2-3-12

1) Bench Press Rep Test with my 16 y.o. son:

185 x 20

2) Push ups on Barbell:

25,20,15

3) Band Pull Downs:

3 x 20 secs w/2 org bands

4) YTW's

3 x 15 w/5's

5A) Band Tricep Pushdowns:

4 x 15-25 w/org

5B) DB Curls:

4 x 10 w/30's

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:50am

2-7-12

1) Clean + Front Squat:

95 x 3/3, 135 x 2/2, 165 x 1/1, 165 x 1/1, 185 x 1/1, 185 x 1/1, 205 x 1/1, 205 x 1/1, 225 x 1/1, 225 x 1/1

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:54am

2-10-12

1) Power Snatch/Hang Snatch:

2 x 2 w/95, 2 x 2 w/135, 2 x 2 w/155

2) Deadlift:

335 x 3, 365 x 3, 405 x 3, 435 x 1

3) GHR

4 x 8

4) Pull Down Abs:

3 x 12

5) GHR Sit Ups:

1 x 12

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:57am

2-12-12

1) Push Press:

75 x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 175 x 3

2) Pull up/Chin ups:

7 x 3

3) BB Curls:

55 x 8, 55 x 8, 65 x 8

3B) Fat Bar Close Grip Bench:

120 x 8, 140 x 8, 170 x 8

4A) Bent Over Lateral Raises:

3 x 12 w/10's (slow)

4B) Pull-Ups:

3,3,3

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 7:59am

2-13-12

1) Power Cleans:

many doubles and Singles: worked up to 2 x 1 w/225

2) Front Squats:

190 x 3, 215 x 3, 240 x 3

3) Reverse Crunches:

3 x 12

4) 45* Back Ext:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 2/16/12 at 8:02am

2-15-12

1) Fat Bar Bench Press:

106 x 5, 136 x 5, 161 x 3, 186 x 3, 211 x 3, 241 x 3, 251 x 1

2) Bent Over BB Rows (alt. sup and pro grip):

95 x 10, 3 x 5 w/135, 4 x 5 w/145

3A) DB Incline Hammer Curls:

15's x 8, 20's x 8, 25's x 8, 30's x 8

3B) DB Tricep Ext:

15's x 8, 20's x 8, 25's x 8, 30's x 8

4) Blast Strap High Row + Ext. Rotation:

3 x 12

Posted By: Tim Pinkerton
Date Posted: 2/17/12 at 12:36am

Sean Betz wrote:

Its good your posting again, buddy. You always have a well thought out plan.

Thanks Sean. Now that I have this iPad it's a lot easier to find time to post.

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/17/12 at 5:16am

2-17-12

1) Power Snatch/Hang Snatch:

75 x 2/2, 75 x 2/2, 95 x 1/1, 115 x 1/1, 135 x 1/1, 155 x 1/1, 175 x 1/1, 185 x 1/1

2) Deadlift:

185 x 5, 275 x 3, 295 x 5, 340 x 5, 385 x 5

3) Ab Wheel:

3 x 8

4) Band Pull Throughs:

3 x 12 w/gray band

Posted By: Tim Pinkerton
Date Posted: 2/17/12 at 7:29am

After this last session I still feel like I'm not getting my hips extended and I'm pulling in to much of an arc and not straight up enough. Is this just in my head? I'd love any advice I can get.

http://www.youtube.com/watch?v=rhY0U7rLe_Q&feature=youtube_gdata_player

http://www.youtube.com/watch?v=ipTaQOkD9f4&feature=youtube_gdata_player

http://www.youtube.com/watch?v=lCnfoLix-ro&feature=youtube_gdata_player

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Jason Cherry
Date Posted: 2/17/12 at 7:51am

I enjoy your stuff Tim.

-------------
"Example is the best precept." ~ Aesop

Posted By: Tim Pinkerton
Date Posted: 2/18/12 at 2:20am

Thanks Jason.

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/19/12 at 11:54am

2-18-12

1) Push press:
115 x 5, 145 x 5, 165 x 5, 195 x 3, 215 x 1
All sets were cleaned from the floor

2) Pull ups:
7 x 5

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/20/12 at 10:03am

2-20-12

1) Power Clean/Hang Clean:
95 x 1/1, 135 x 1/1, 165 x 1/1, 185 x 1/1, 215 x 1/1, 235 x 1/1, 259 x miss/1, 259 x 1(PR off the floor)

2) Front Squat:
135 x 5, 165 x 5, 190 x 5, 215 x 5

3) Rev. Crunches:
3 x 15

4) 45* Back Ext.:
3 x 10 w/20,30,50 lbs med ball

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/20/12 at 10:11am

http://m.youtube.com/index?client=mv-google&desktop_uri=%2F&gl=US&rdm=4pnix9gip#/watch?v=5J43mICV8d8" rel="nofollow - http://m.youtube.com/index?client=mv-google&desktop_uri=%2F&gl=US&rdm=4pnix9gip#/watch?v=5J43mICV8d8

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/20/12 at 10:28am

http://m.youtube.com/index?desktop_uri=%2F&gl=US#/watch?v=FszHu-VZiHs" rel="nofollow - http://m.youtube.com/index?desktop_uri=%2F&gl=US#/watch?v=FszHu-VZiHs

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/21/12 at 6:47am

2-21-12

1) Bench Press:
65 x 5, 90 x 5, 105 x 3, 170 x 5, 200 x 5, 225 x 5

2) Bent Over BB Rows:
8 x 5 (alt. pronated and supinated grip)

3A) DB Hammer Curls:
3 x 8 w/20,25,30

3A) Incline DB Ext.:
3 x 8 w/20,25,30

4) Blast Strap row/external rotation:
3 x 12

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/23/12 at 8:55am

2-23-12

1) Power Snatch:
2 x 1 w/95, 2 x 1 w/135, 155 x 1, 4 x 1 w/176

2) Deadlift:
245 x 3, 335 x 1, 385 x 1, 435 x 1, 475 x 1 (this is 90% of my meet goal but the way this felt I may go for more. 543 would be sweet as it would be triple body weight)

3) GHR:
4 x 8

4) GHR sit ups:
3 x 10

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174

Posted By: Tim Pinkerton
Date Posted: 2/24/12 at 7:32am

2-24-12

1) Push Press:
75 x 5, 95 x 5, 115 x 3, 145 x 5, 165 x 3, 185 x 1

2) Pull ups (dead hang)
8 x 5

3) Close grip Fat bar bench
110 x 8, 160 x 8, 190 x 8

4) Fat bar curls
3 x 10

-------------
"Big ain't Strong...Strong is Strong."
Visit our training page at: http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/119414814828174 - http://www.facebook.com/#!/pages/Get-U-Fit-Training-Systems/ 119414814828174