05/31/15
Cable Curls 4 x 10
Rope Pressdowns 4 x 10
Barbell Dropset (3) 3 x failure
Dips 3 x 10
Hammer Curls 3 x 10
Overhead Single Arm Triceps Extension 3 x 10
Rope Crunch 4 x 10
Toes to Bar 4 x 10
Sunday, May 31, 2015
05/30/15 - Legs, Chest & Back
05/30/15
Lunges 3 x 12
Extensions 3 x 12
Good Morning 3 x 12
Wall Ball Shots 10 x 10
GHD Hip Extensions 3 x 15
Single Leg Press 3 x 12
Incline Smith Press 3 x 10
Flat DB Press 3 x 10
Flat DB Fly 3 x 10
Dips 3 x 10
Chinups 3 x 10
Cable Rows 3 x 10
Pulldown Curls 3 x 10
Lunges 3 x 12
Extensions 3 x 12
Good Morning 3 x 12
Wall Ball Shots 10 x 10
GHD Hip Extensions 3 x 15
Single Leg Press 3 x 12
Incline Smith Press 3 x 10
Flat DB Press 3 x 10
Flat DB Fly 3 x 10
Dips 3 x 10
Chinups 3 x 10
Cable Rows 3 x 10
Pulldown Curls 3 x 10
Friday, May 29, 2015
Legs
05/29/15
Squat (135) 2, (225) 2, (315) 2, (365) 2, (405) 2, (455) 1, (315) 3 x 10
Leg Press (1080) 3 x 15
20" Step Ups (95) 3 x 12
Extensions 3 x 15
Squat (135) 2, (225) 2, (315) 2, (365) 2, (405) 2, (455) 1, (315) 3 x 10
Leg Press (1080) 3 x 15
20" Step Ups (95) 3 x 12
Extensions 3 x 15
Thursday, May 28, 2015
Back & Shoulders
05/28/15
Jerk x 3 + Back Push Press x 3 (95, 135, 155, 185)
Jerk x 1 + Back Push Press x 3 (205, 225)
superset
Cable Rows 4 x 10
Straight Arm Pulldown 4 x 10
---
Wide Grip Pulldown 4 x 10
Barbell Raise 4 x 10
Seated DB Side Raise 4 x 10
Dips 4 x 10
Jerk x 3 + Back Push Press x 3 (95, 135, 155, 185)
Jerk x 1 + Back Push Press x 3 (205, 225)
superset
Cable Rows 4 x 10
Straight Arm Pulldown 4 x 10
---
Wide Grip Pulldown 4 x 10
Barbell Raise 4 x 10
Seated DB Side Raise 4 x 10
Dips 4 x 10
Wednesday, May 27, 2015
W1 OHS, Chest & W2 Arms
05/27/15
Workout 1
Overhead Squat (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2, (225) 2, (245) 1, (265) 1
Bench (135) 30, (185) 20, (225) 10
Incline DB Press (115) 8, (90) 8, (80) 6
Incline DB Press 3 x 10
Workout 2
Barbell Curl 4 sets
superset x 4
Cable Curl
Rope Pressdown
---
superset x 3
Single Arm Cable Curl
Overhead Rope Extension
---
superset x 3
Hammer Curl Dropset (2)
Overhead Single Arm Extension
---
superset x 3
Handstand Pushup
Handstand Walk
Workout 1
Overhead Squat (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2, (225) 2, (245) 1, (265) 1
Bench (135) 30, (185) 20, (225) 10
Incline DB Press (115) 8, (90) 8, (80) 6
Incline DB Press 3 x 10
Workout 2
Barbell Curl 4 sets
superset x 4
Cable Curl
Rope Pressdown
---
superset x 3
Single Arm Cable Curl
Overhead Rope Extension
---
superset x 3
Hammer Curl Dropset (2)
Overhead Single Arm Extension
---
superset x 3
Handstand Pushup
Handstand Walk
Tuesday, May 26, 2015
Cleans & Calves
05/26/15
Clean (95) 4, (115) 4, (135) 2, (185) 2, (205) 2, (225) 2, (245) 2, (275) 1, (225) 4 x 4
Calf Press (550) 3 x failure
Standing Calf Raise 3 x 12
Seated Calf Raise 3 x failure
Clean (95) 4, (115) 4, (135) 2, (185) 2, (205) 2, (225) 2, (245) 2, (275) 1, (225) 4 x 4
Calf Press (550) 3 x failure
Standing Calf Raise 3 x 12
Seated Calf Raise 3 x failure
Monday, May 25, 2015
Legs
05/25/15
superset x 4
Extensions x 12
Good Mornings x 12
---
Front Squat (135) 4, (225) 4, (275) 4, (295) 4, (315) 2, (335) 1
V Squat 3 x 12
Leg Press 3 x 10
superset x 4
Extensions x 12
Good Mornings x 12
---
Front Squat (135) 4, (225) 4, (275) 4, (295) 4, (315) 2, (335) 1
V Squat 3 x 12
Leg Press 3 x 10
05/24/15 - Arms
05/24/15
superset (switch every time you rest)
Barbell Curl (light) x 100
Close Grip Bench (light) x 100
---
superset x 3
Hammer Curl Dropset (really heavy) x failure, (heavy) x failure, (barbell, light) x failure
Dips & Pushups x failure
---
superset x 3
Hang Cleans (95) x 30-20-10
Power Band Pressdown x failure
superset (switch every time you rest)
Barbell Curl (light) x 100
Close Grip Bench (light) x 100
---
superset x 3
Hammer Curl Dropset (really heavy) x failure, (heavy) x failure, (barbell, light) x failure
Dips & Pushups x failure
---
superset x 3
Hang Cleans (95) x 30-20-10
Power Band Pressdown x failure
Saturday, May 23, 2015
W1 Back (light), Chest, Glutes, Abs & W2 Back
05/23/15
Workout 1
Deadlift (light) 4 x 10
V Squat (light) 3 x 15
Good Morning 3 x 15
Cable Pulldown (light) 3 x 10
TG Machine Chest Press 3 x 10
TG Machine Fly 3 x 10
Abduction 3 x 20
Adduction 3 x 15
Situps 3 x 15
Leg Raise 3 x 15
Workout 2 Back
Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4, (425) 1
Barbell Rows (135) 20, (185) 15, (225) 10
Cable Rows (200) 10, (220) 10, (240) 8, (260) 5
Close Grip Pulldowns 3 x 10
Straight Arm Pulldowns 3 x 10
Cable Curls 3 x failure
Workout 1
Deadlift (light) 4 x 10
V Squat (light) 3 x 15
Good Morning 3 x 15
Cable Pulldown (light) 3 x 10
TG Machine Chest Press 3 x 10
TG Machine Fly 3 x 10
Abduction 3 x 20
Adduction 3 x 15
Situps 3 x 15
Leg Raise 3 x 15
Workout 2 Back
Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4, (425) 1
Barbell Rows (135) 20, (185) 15, (225) 10
Cable Rows (200) 10, (220) 10, (240) 8, (260) 5
Close Grip Pulldowns 3 x 10
Straight Arm Pulldowns 3 x 10
Cable Curls 3 x failure
Thursday, May 21, 2015
Legs (squat PR 475)
05/21/15
Squat (135) 2, (225) 2, (275) 1, (315) 1, (365) 1, (405) 1, (455) 1, 1, (475) 1, (495) -
Leg Press (1180) 3 x 15
superset
Extensions x 12
Lunges (30) x 20
---
As I attempted 495, I inhaled my gum at the bottom of the squat and broke my concentration and needed a spot to finish the lift, but I am pretty sure I can get it next week! I still managed a 20# increase for a new PR of 475! No more gum on heavy squats!
Squat (135) 2, (225) 2, (275) 1, (315) 1, (365) 1, (405) 1, (455) 1, 1, (475) 1, (495) -
Leg Press (1180) 3 x 15
superset
Extensions x 12
Lunges (30) x 20
---
As I attempted 495, I inhaled my gum at the bottom of the squat and broke my concentration and needed a spot to finish the lift, but I am pretty sure I can get it next week! I still managed a 20# increase for a new PR of 475! No more gum on heavy squats!
Wednesday, May 20, 2015
Chest & Arms
05/20/15
Bench (135) 3, (185) 3, (225) 2, (275) 2, (315) 2, (365) 1
Incline DB Press (100) 8, (115) 8, (125) 8, 6
Incline DB Fly 3 x 10
Cable Fly 5 x 10
Cable Hammer Curl 5 x 12
Rope Pressdown 5 x 12
LF Machine Curl 3 x 10
LF Triceps Press 3 x 10
Bench (135) 3, (185) 3, (225) 2, (275) 2, (315) 2, (365) 1
Incline DB Press (100) 8, (115) 8, (125) 8, 6
Incline DB Fly 3 x 10
Cable Fly 5 x 10
Cable Hammer Curl 5 x 12
Rope Pressdown 5 x 12
LF Machine Curl 3 x 10
LF Triceps Press 3 x 10
Tuesday, May 19, 2015
Gymnastics & Back
05/19/15
Handstands
Monkey Bars
Rings
Flags
Handstand Walks
Cable Rows 4 x 10
Straight Arm Pulldowns 4 x 10
Pulldowns 4 x 10
Single Arm High Row 4 x 10
Pullups (5 different grips) 5 x 6
Run 1 mile
Handstands
Monkey Bars
Rings
Flags
Handstand Walks
Cable Rows 4 x 10
Straight Arm Pulldowns 4 x 10
Pulldowns 4 x 10
Single Arm High Row 4 x 10
Pullups (5 different grips) 5 x 6
Run 1 mile
Monday, May 18, 2015
Sunday, May 17, 2015
Les Mills Body Pump & Arms
05/17/15
Body Pump 45 minutes
Incline DB Curls 4 x 10
DB Extension (over, single) 4 x 10
Hammer Curls 3 x 10
DB Kickbacks 3 x 10
Cable Curl 3 x failure
Rope Pressdown 3 x failure
Body Pump 45 minutes
Incline DB Curls 4 x 10
DB Extension (over, single) 4 x 10
Hammer Curls 3 x 10
DB Kickbacks 3 x 10
Cable Curl 3 x failure
Rope Pressdown 3 x failure
Saturday, May 16, 2015
Legs
05/16/15
5 rounds of
Situps x 50-40-30-20-10
Plank x 60-45-30-30-30
---
superset
V Squat 4 x 15
Good Morning (30) x 30
---
superset
Seated Calf Raise 3 x failure
Standing Calf Raise 3 x failure
---
superset
Abduction 4 x 20
Adduction 4 x 15
5 rounds of
Situps x 50-40-30-20-10
Plank x 60-45-30-30-30
---
superset
V Squat 4 x 15
Good Morning (30) x 30
---
superset
Seated Calf Raise 3 x failure
Standing Calf Raise 3 x failure
---
superset
Abduction 4 x 20
Adduction 4 x 15
Thursday, May 14, 2015
Clean & Jerk, Clean, Push Press, Jerk, Shoulders
05/14/15
Clean & Jerk (95) 2, (135) 2, (165) 2, (185) 2, (225) 2, (245) 2
Clean (185) 4x3
Push Press x 4 + Jerk x 1 (95) (115) (135) (155) (185) (205)
Machine Lateral Raise
Cable Front Raise
Cable Side Raise
Clean & Jerk (95) 2, (135) 2, (165) 2, (185) 2, (225) 2, (245) 2
Clean (185) 4x3
Push Press x 4 + Jerk x 1 (95) (115) (135) (155) (185) (205)
Machine Lateral Raise
Cable Front Raise
Cable Side Raise
Wednesday, May 13, 2015
Squat & Calves
05/13/15
Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 4x3
Leg Press Calf Press 4x20
superset
Standing Calf Press 3 x 10
Seated Calf Press 3 x 10
Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 4x3
Leg Press Calf Press 4x20
superset
Standing Calf Press 3 x 10
Seated Calf Press 3 x 10
Tuesday, May 12, 2015
Back
05/12/15
Deadlift (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, (435) 1, (225) 35
superset x 3
Pulldown x 10
Straight Arm Pulldown x 10
Cable Curls x 10
---
Deadlift (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, (435) 1, (225) 35
superset x 3
Pulldown x 10
Straight Arm Pulldown x 10
Cable Curls x 10
---
Monday, May 11, 2015
W1 Squat & W2 Chest
05/12/15
Workout 1
Squat (135) 5, (225) 3, (275) 3, (315) 3, (365) 3, (405) 5x5
Workout 2
Bench Press (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2x1
Incline DB Press (100) 6, (115) 6, (125) 6
Incline DB Fly (50) 10, (55) 10, (60) 10
Cable Fly 4 x 10
Ring Dips 4 x 10
Workout 1
Squat (135) 5, (225) 3, (275) 3, (315) 3, (365) 3, (405) 5x5
Workout 2
Bench Press (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2x1
Incline DB Press (100) 6, (115) 6, (125) 6
Incline DB Fly (50) 10, (55) 10, (60) 10
Cable Fly 4 x 10
Ring Dips 4 x 10
Friday, May 8, 2015
Back & Biceps
05/07/15
Wide Grip Pulldown
Cable Rows
superset x 3
Face Pull x10
Straight Arm Pulldown x failure
---
superset x 3
DB Pullover x 10
DB Row x 10
---
Rope Hammer Curl 3 x 10
Hammer Curl 3 x 10
Handstand Pushups (deficit) 5 x 5
Wide Grip Pulldown
Cable Rows
superset x 3
Face Pull x10
Straight Arm Pulldown x failure
---
superset x 3
DB Pullover x 10
DB Row x 10
---
Rope Hammer Curl 3 x 10
Hammer Curl 3 x 10
Handstand Pushups (deficit) 5 x 5
Thursday, May 7, 2015
W1 Squats, Calves & W2 Arms
05/07/15
Squats (135) 3, (225) 3, (315) 3, (365) 3, (405) 3, (430) 2 x 3
Seated Calf Raise
Standing Calf Raise
Leg Press Calf Press
Squats (135) 3, (225) 3, (315) 3, (365) 3, (405) 3, (430) 2 x 3
Seated Calf Raise
Standing Calf Raise
Leg Press Calf Press
Wednesday, May 6, 2015
Cleans & Jerk, Presses
05/06/15
Clean & jerk x 1 (95) (115) (135) (165) (185) (205) (225), (245) x 5
Complexes
clean + press + rear press + OHS + sots press + OHS } x 2 (135)
clean + press + rear press x 3 + jerk } x 2 (155) (185)
Clean & jerk x 1 (95) (115) (135) (165) (185) (205) (225), (245) x 5
Complexes
clean + press + rear press + OHS + sots press + OHS } x 2 (135)
clean + press + rear press x 3 + jerk } x 2 (155) (185)
Tuesday, May 5, 2015
Weighted Chinups, Box Jumps, Hamg Clean
05/05/15
With a 40# vest,
x1-2-3-4-5-6 reps of:
Chinups
36" Box Jumps
Hang Clean (135)
With a 40# vest,
x1-2-3-4-5-6 reps of:
Chinups
36" Box Jumps
Hang Clean (135)
Monday, May 4, 2015
Squat & Situps
05/04/15
Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 5x5
Decline Situps 5 x 15
Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 5x5
Decline Situps 5 x 15
Saturday, May 2, 2015
Squat & Calves
05/02/15
3 rounds of
Situps x 25
GHD hip Extension x 10
---
Squat (135) 3, (225) 3, (275) 3, (315) 3, (345) 3, (385) 4, (410) 4 x 5
superset
Standing (heavy) 4 x 15
Seated 4 x 20+
---
LF MAchine Calf Press 3 x 15
3 rounds of
Situps x 25
GHD hip Extension x 10
---
Squat (135) 3, (225) 3, (275) 3, (315) 3, (345) 3, (385) 4, (410) 4 x 5
superset
Standing (heavy) 4 x 15
Seated 4 x 20+
---
LF MAchine Calf Press 3 x 15
05/01/15 - Shoulders
05/01/15
Shoulder Press (rear) + Push Press
Barbell Curls
superset
TG Shoulder Press
TG Lateral Raise
Shoulder Press (rear) + Push Press
Barbell Curls
superset
TG Shoulder Press
TG Lateral Raise
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