08/01/14
Workout 1 Back
Wide Grip Rear Pulldown 4 x 12
Wide Grip Puldown 3 x 12
Straight Arm Pulldown 3 x 12
Barbell Row 3 x 10
LF Hi Row 3 x 10
Single Arm Pulldown 3 x 12R/12L
Workout 2
C&J (95) 4, (135) 4, (165) 4, (185) 4, (205) 4, (225) 2, (245) 1
21-15-9 reps (first round strict)
Handstand Pushup
Ring Dips
Pushups
Thursday, July 31, 2014
Deadlift, Snatch
07/30/12
Deadlift (135) 10, (225) 4, (315) 4, (365) 2, (415) 4, (365) 8
3 rounds, with 65, 95, 135#
Snatch (High Hang) x 5
Snatch (Hang) x 5
Snatch x 5
Deadlift (135) 10, (225) 4, (315) 4, (365) 2, (415) 4, (365) 8
3 rounds, with 65, 95, 135#
Snatch (High Hang) x 5
Snatch (Hang) x 5
Snatch x 5
Tuesday, July 29, 2014
W1 C&J, Bench Press & W2 Arms
07/29/14
Workout 1
Clean & Jerk (135) x 60
Bench Press (135) 10, (185) 10, (225) 4, (275) 4, (315) 4, (365) 2, (385) 1, (275) 15, (135) 52
Workout 2 Arms
Cable Curls 4 x 15
Press Down 4 x 15
Barbell Curls 4 x 12
Incline DB Curls 4 x 10
Overhead DB Extension 3 x 15
Hammer Curl 3 x 12
Rope Press Down 3 x 12
LF Machine Curl 3 x 15
Workout 1
Clean & Jerk (135) x 60
Bench Press (135) 10, (185) 10, (225) 4, (275) 4, (315) 4, (365) 2, (385) 1, (275) 15, (135) 52
Workout 2 Arms
Cable Curls 4 x 15
Press Down 4 x 15
Barbell Curls 4 x 12
Incline DB Curls 4 x 10
Overhead DB Extension 3 x 15
Hammer Curl 3 x 12
Rope Press Down 3 x 12
LF Machine Curl 3 x 15
Monday, July 28, 2014
Front Squat (PR) & "Incredible Hulk" (DL, HPC, FS, PP, BS)
07/28/14
Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 2, (335) 1 PR
AMRAP 20 minutes
Deadlift (115) 5
Hang Power Clean (115) 5
Front Squat (115) 5
Push Press (115) 5
Back Squat (115) 5
(8 rounds)
Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 2, (335) 1 PR
AMRAP 20 minutes
Deadlift (115) 5
Hang Power Clean (115) 5
Front Squat (115) 5
Push Press (115) 5
Back Squat (115) 5
(8 rounds)
Sunday, July 27, 2014
Sprint, Rope Climb, Tire Flip, Box jumps, Snatch, Row
07/27/14
Sprint 300m
Rope Climb x 5
Tire Flip x 12
Box Jumps (18") 12
Snatch (75) 12
Row 200m (-0:45)
Sprint 200m
Rope Climb x 3
Tire Flip x 9
Box Jumps (24") 9
Snatch (95) 9
Row 200m (-0:45)
Sprint 100m
Rope Climb x 1
Tire Flip x 6
Box Jumps (30") 6
Snatch (135) 3
Row 200m (-0:45)
Sprint 300m
Rope Climb x 5
Tire Flip x 12
Box Jumps (18") 12
Snatch (75) 12
Row 200m (-0:45)
Sprint 200m
Rope Climb x 3
Tire Flip x 9
Box Jumps (24") 9
Snatch (95) 9
Row 200m (-0:45)
Sprint 100m
Rope Climb x 1
Tire Flip x 6
Box Jumps (30") 6
Snatch (135) 3
Row 200m (-0:45)
Saturday, July 26, 2014
Row, Situp, Snatch
07/26/14
3 rounds of:
Row 200m
V Crunch Situps x 20
Snatch (75) 20, (95) 15, (135) 10
increase weight, decrease reps each round.
3 rounds of:
Row 200m
V Crunch Situps x 20
Snatch (75) 20, (95) 15, (135) 10
increase weight, decrease reps each round.
Thursday, July 24, 2014
W1 Squat, WB Shots, Burpees, Bear Crawl, Inchworm Pushups & W2 Handstands, Ring Drills
07/24/14
Workout 1
Squat (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (275) 3 x 8
3 rounds of:
Wall Balls (20) 30-20-10
Burpees x 30-20-10
Bear Crawl 200'-100'-50'
Inchworm Pushups 200'-100'-50'
Workout 2
Paralette Handstands
Front Levers
Rear Levers
Skin the Cat
Dips
Workout 1
Squat (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (275) 3 x 8
3 rounds of:
Wall Balls (20) 30-20-10
Burpees x 30-20-10
Bear Crawl 200'-100'-50'
Inchworm Pushups 200'-100'-50'
Workout 2
Paralette Handstands
Front Levers
Rear Levers
Skin the Cat
Dips
Wednesday, July 23, 2014
W1 Arms, Calves & W2 WB Shots, Burpees, DUs, Pullups, Dips
07/23/14
Workout 1 Arms & Calves
LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 10
Rope Press Downs 3 x 20
Barbell Curls 3 x 10
Dips 3 x 15
Single Arm Pulldown Curls 3 x 15
Overhead Rope Extensions 3 x 12
Standing Calf Press 3 x 12
Seated Calf Press 3 x 12
Workout 2
30-20-10 reps of:
Wall Balls (20)
Burpees
---
Double Unders x 42
Pullups x 21
Ring Dips x 21
Double Unders x 30
Pullups x 15
Ring Dips x 15
Double Unders x 18
Pullups x 9
Ring Dips x 9
Workout 1 Arms & Calves
LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 10
Rope Press Downs 3 x 20
Barbell Curls 3 x 10
Dips 3 x 15
Single Arm Pulldown Curls 3 x 15
Overhead Rope Extensions 3 x 12
Standing Calf Press 3 x 12
Seated Calf Press 3 x 12
Workout 2
30-20-10 reps of:
Wall Balls (20)
Burpees
---
Double Unders x 42
Pullups x 21
Ring Dips x 21
Double Unders x 30
Pullups x 15
Ring Dips x 15
Double Unders x 18
Pullups x 9
Ring Dips x 9
W1 Chest, Back & W2 Snatch, Row
07/22/14
Workout 1 Chest & Back
Wide Grip Rear Pulldown 4 x 15
Wide Grip Pulldown 4 x 12
Barbell Row (135) 12, (185) 10, (225) 8
---ss---
Bench (135) 10, (225) 3 x 15
Straight Arm Pulldown 3 x 15
---
Incline DB Press (70) 15, (80) 15, (90) 12, (100) 12
Incline DB Fly (45) 3 x 10
Workout 2
Row 400m (2:00/500m)
High Pull Snatch (75) 4
High Hang Snatch (75) 4
Snatch (75) 4
Row 300m (1:45/500m)
High Pull Snatch (95) 4
High Hang Snatch (95) 4
Snatch (95) 4
Row 200m (1:35/500m)
High Pull Snatch (135) 4
High Hang Snatch (135) 4
Snatch (135) 4
Workout 1 Chest & Back
Wide Grip Rear Pulldown 4 x 15
Wide Grip Pulldown 4 x 12
Barbell Row (135) 12, (185) 10, (225) 8
---ss---
Bench (135) 10, (225) 3 x 15
Straight Arm Pulldown 3 x 15
---
Incline DB Press (70) 15, (80) 15, (90) 12, (100) 12
Incline DB Fly (45) 3 x 10
Workout 2
Row 400m (2:00/500m)
High Pull Snatch (75) 4
High Hang Snatch (75) 4
Snatch (75) 4
Row 300m (1:45/500m)
High Pull Snatch (95) 4
High Hang Snatch (95) 4
Snatch (95) 4
Row 200m (1:35/500m)
High Pull Snatch (135) 4
High Hang Snatch (135) 4
Snatch (135) 4
W1 C&J, Pullups, Double Unders & W2 Run
07/21/14
W1
C&J (warmup to 185#) 4 x 4, (210) 4
Double Unders x 35
Strict Pullups x 10
Double Unders x 25
Kipping Pullups x 20
Double Unders x 15
Butterfly Pullups x 30
W2 Run 1 mile
W1
C&J (warmup to 185#) 4 x 4, (210) 4
Double Unders x 35
Strict Pullups x 10
Double Unders x 25
Kipping Pullups x 20
Double Unders x 15
Butterfly Pullups x 30
W2 Run 1 mile
Wednesday, July 16, 2014
W1 Legs & W2 Back
07/16/14
Workout 1 Legs
Extensions 4 x15
Squat (135) 10, (225) 4, (275) 4, (315) 4 x 4
Single Leg Press (280) 5 x 30R/30L
Single Leg Extensions 4 x 20R/20L
Prone Leg Curls 4 x 15
Workout 2 Back
Workout 1 Legs
Extensions 4 x15
Squat (135) 10, (225) 4, (275) 4, (315) 4 x 4
Single Leg Press (280) 5 x 30R/30L
Single Leg Extensions 4 x 20R/20L
Prone Leg Curls 4 x 15
Workout 2 Back
Tuesday, July 15, 2014
W1 Chest, W2 Row, Pushups & W3 Arms
07/16/14
Workout 1 Chest
LF Incline Press 4 x 20
DB Flat Press (100) 15, (125) 10, 8
TechnoGym Press 3 x 12
TechnoGym FLy 3 x 15
Incline DB FLy 3 x 10
Dips 3 x 15
Workout 2
Row 100m
8 rounds of:
Row 250m
Pushups x 25
---
Row 500m
Workout 3 Arms
Cable Curls 4 x 15
Rope Press Down 4 x 20
Alt. DB Curls 3 x 10
Spider Curls 4 x 12
Rope Hammer Curls 4 x 15
Close Grip Bench (135) 20, (225) 12, (275) 10, (185) 10
LF Preacher 4 x 10
Workout 1 Chest
LF Incline Press 4 x 20
DB Flat Press (100) 15, (125) 10, 8
TechnoGym Press 3 x 12
TechnoGym FLy 3 x 15
Incline DB FLy 3 x 10
Dips 3 x 15
Workout 2
Row 100m
8 rounds of:
Row 250m
Pushups x 25
---
Row 500m
Workout 3 Arms
Cable Curls 4 x 15
Rope Press Down 4 x 20
Alt. DB Curls 3 x 10
Spider Curls 4 x 12
Rope Hammer Curls 4 x 15
Close Grip Bench (135) 20, (225) 12, (275) 10, (185) 10
LF Preacher 4 x 10
W1 Shoulders, Traps & W2 Calves
07/14/14
Workout 1 Shoulders & Traps
3 rounds of:
Side Raise x 10
Front Raise x 10
Rear Fly x 10
(w/resistance band)
---
DB Side Raise 4 x 12
LF Shoulder Press (reversed) 3 x 10
Upright Row 3 x 12
Single Arm Cable Front Raise 3 x 12
Single Arm Cable Side Raise 3 x 12
Rear Machine Fly 4 x 12
Rear Smith Shrugs 4 x 10
Face Pull 4 x 10
Workout 2 Calves
Seated Press 4 x 12
Standing Press 4 x 10
LF Seated Press 4 x 10
Workout 1 Shoulders & Traps
3 rounds of:
Side Raise x 10
Front Raise x 10
Rear Fly x 10
(w/resistance band)
---
DB Side Raise 4 x 12
LF Shoulder Press (reversed) 3 x 10
Upright Row 3 x 12
Single Arm Cable Front Raise 3 x 12
Single Arm Cable Side Raise 3 x 12
Rear Machine Fly 4 x 12
Rear Smith Shrugs 4 x 10
Face Pull 4 x 10
Workout 2 Calves
Seated Press 4 x 12
Standing Press 4 x 10
LF Seated Press 4 x 10
Sunday, July 13, 2014
Chest
07/12/14
Bench (135) 20, (225) 20, (315) 4, (365) 2, (405) 1, (275) 20, 15, 12
TechnoGym Press 4 x 10
TechnoGym Fly 4 x 10
Incline DB Fly 3 x 10
Dips 3 x 15
Two PR's today 405# for one rep, making my bench, squat, deadlift total 1215#.
I also benched 275# for 20 reps.
Bench (135) 20, (225) 20, (315) 4, (365) 2, (405) 1, (275) 20, 15, 12
TechnoGym Press 4 x 10
TechnoGym Fly 4 x 10
Incline DB Fly 3 x 10
Dips 3 x 15
Two PR's today 405# for one rep, making my bench, squat, deadlift total 1215#.
I also benched 275# for 20 reps.
Squat, Deadlift, Row
07/13/14
Squats (95) 10, (135) 1, (185) 1, (225) 1, (275) 1, (315) 1, (365) 1
Deadlift (135) 5, (225) 5, (315) 5, (405) 1, (415) 1/PR, (365) 10
Barbell Rows (135) 10, (225) 7/(135) 7, (225) 8
Squats (95) 10, (135) 1, (185) 1, (225) 1, (275) 1, (315) 1, (365) 1
Deadlift (135) 5, (225) 5, (315) 5, (405) 1, (415) 1/PR, (365) 10
Barbell Rows (135) 10, (225) 7/(135) 7, (225) 8
Saturday, July 12, 2014
Biceps
07/12/14
LF Machine Curls 3 x 15
LF Tri Press 3 x 15
Barbell Curls 4 x 10
Seated DB Curl 4 x 10
LF Preacher Curls 3 x 15
Single Arm Pulldown Curl 3 x 12
Rope Pressdown 3 x 15
LF Machine Curls 3 x 15
LF Tri Press 3 x 15
Barbell Curls 4 x 10
Seated DB Curl 4 x 10
LF Preacher Curls 3 x 15
Single Arm Pulldown Curl 3 x 12
Rope Pressdown 3 x 15
Thursday, July 10, 2014
W1 Calves, Hams, Cleans, W2 Back & W3 Row, Situps, Snatch
07/10/14
Workout 1 Calves, Hams & Glutes
Seated Calf Press 5 x 10
Standing Calf Press 5 x 10
LF Calf Press 4 x 10
Prone Curls 4 x 10
Single Leg Curls 3 x 10
Stiff Leg Deadlift (95) 10, (135) 10, (245) 10
Abduction 4 x 15
Workout 2 Back
Wide Grip Rear Pulldown 4 x 15
Straight Arm Pulldown 4 x 15
LF High Row 3 x 12
Smith Rack Bar Row 4 x 10
LF Machine Row 4 x 10
Rear Smith Shrugs 4 x 10
Rear Machine Fly 3 x 10
Rear DB Fly 3 x 10
Workout 3
4 rounds of:
Row 500m
Situps x 25
Snatch (75) 10
Workout 1 Calves, Hams & Glutes
Seated Calf Press 5 x 10
Standing Calf Press 5 x 10
LF Calf Press 4 x 10
Prone Curls 4 x 10
Single Leg Curls 3 x 10
Stiff Leg Deadlift (95) 10, (135) 10, (245) 10
Abduction 4 x 15
Workout 2 Back
Wide Grip Rear Pulldown 4 x 15
Straight Arm Pulldown 4 x 15
LF High Row 3 x 12
Smith Rack Bar Row 4 x 10
LF Machine Row 4 x 10
Rear Smith Shrugs 4 x 10
Rear Machine Fly 3 x 10
Rear DB Fly 3 x 10
Workout 3
4 rounds of:
Row 500m
Situps x 25
Snatch (75) 10
Wednesday, July 9, 2014
Back
07/09/14
Wide Grip Pulldown 5 x 15
LF Front Row 4 x 12
Straight Arm Pulldown 4 x 10
Barbell Row 3 x 10
Rear Smith Rack Shrugs 3 x 10
LF Machine Row 4 x 12
TechnoGym Pulldowns 4 x 10
Wide Grip Pulldown 5 x 15
LF Front Row 4 x 12
Straight Arm Pulldown 4 x 10
Barbell Row 3 x 10
Rear Smith Rack Shrugs 3 x 10
LF Machine Row 4 x 12
TechnoGym Pulldowns 4 x 10
Monday, July 7, 2014
W1 Chest & W2 Traps, Calves, Abs
07/07/14
Workout 1 Chest
Bench (135) 15, (225) 10, (275) 10, (315) 4, (350) 5, 4 (275) 10, (225) 35
TechnoGym Press (200) 15, (240) 15, Dropset: (260) 10, (220) 10, (160) 10
Incline DB Press (105) 12, (115) 10, (85) 15
LF Incline Press 3 x 15
Decline Press 3 x 10
Cable Flys 3 x12
Workout 2 Traps, Calves, Abs
DB Shrugs 5 x 10
Rear Smith Rack Shrugs 5 x 10
Seated Calf Press 6 x 10
Standing Calf Press 6 x 10
LF Calf Press 4 x 12
Rope Crunch 4 x 15
Leg Raise 5 x 10
LF Ab Crunch 4 x 15
Workout 1 Chest
Bench (135) 15, (225) 10, (275) 10, (315) 4, (350) 5, 4 (275) 10, (225) 35
TechnoGym Press (200) 15, (240) 15, Dropset: (260) 10, (220) 10, (160) 10
Incline DB Press (105) 12, (115) 10, (85) 15
LF Incline Press 3 x 15
Decline Press 3 x 10
Cable Flys 3 x12
Workout 2 Traps, Calves, Abs
DB Shrugs 5 x 10
Rear Smith Rack Shrugs 5 x 10
Seated Calf Press 6 x 10
Standing Calf Press 6 x 10
LF Calf Press 4 x 12
Rope Crunch 4 x 15
Leg Raise 5 x 10
LF Ab Crunch 4 x 15
Sunday, July 6, 2014
Run, Pulling & Arms
07/06/14
Run 4 miles
Wide Grip Pulldowns (warmup) 4 x 10
Wide Grip Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Wide Grip Pulldowns (behind) 2 x 10
Close Grip Pulldowns (dropsets)
-DS1 (180) 8, (160) 8, (140) 8, (120) 4
-DS2 (160) 10, (140) 10, (120) 10, (100) 10
Smith Machine Bar Rows (135) 3 x 10
HexBar Shrugs (225) 3 x 10
Upright Row (115) 3 x 10
Barbell Curls (dropsets) 3 x (80) 10, (50) 10, (30) 10
Rope Press Downs 3 x 30
Cable Row Kickbacks 4 x 12R/12L
Hammer Curls 4 x 10
Run 4 miles
Wide Grip Pulldowns (warmup) 4 x 10
Wide Grip Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Wide Grip Pulldowns (behind) 2 x 10
Close Grip Pulldowns (dropsets)
-DS1 (180) 8, (160) 8, (140) 8, (120) 4
-DS2 (160) 10, (140) 10, (120) 10, (100) 10
Smith Machine Bar Rows (135) 3 x 10
HexBar Shrugs (225) 3 x 10
Upright Row (115) 3 x 10
Barbell Curls (dropsets) 3 x (80) 10, (50) 10, (30) 10
Rope Press Downs 3 x 30
Cable Row Kickbacks 4 x 12R/12L
Hammer Curls 4 x 10
Run, BIke, Chest, Arms
07/04/14
Run 2 miles (17:17)
Bike 6 miles
Bench Press (135) 10, (185) 10, (225) 4, (250) 2, (275) 2, (300) 2, (315) 2, (225) 3 x 10
TechnoGym Press 4 x 15
Incline DB Fly 4 x 10
Barbell Curls 4 x 12
Dips 4 x 15
LF Machine Curls 4 x 12
LF Triceps PRess 4 x 15
Bike 7 miles
Run 2 miles (17:17)
Bike 6 miles
Bench Press (135) 10, (185) 10, (225) 4, (250) 2, (275) 2, (300) 2, (315) 2, (225) 3 x 10
TechnoGym Press 4 x 15
Incline DB Fly 4 x 10
Barbell Curls 4 x 12
Dips 4 x 15
LF Machine Curls 4 x 12
LF Triceps PRess 4 x 15
Bike 7 miles
Thursday, July 3, 2014
W1 Shoulders, Traps, Calves & W2 Glutes, Hams
07/03/14
Workout 1 Shoulders, Traps & Calves
DB Side Raise 6 x 15
LF Shoulder Press (reversed) 3 x 15
Upright Row 4 x 10
Cable Front Raise 3 x 15R/15L
Single Arm Rear Delt Cable Pull 3 x 15R/15L
Face Pull 3 x 15
DB Shrugs 3 x 10
Rear Machine Fly 4 x 10
Workout 2 Hams & Glutes
Abduction 4 x 30
Stiff Leg Deadlift 3 x 15
Single Leg Curl 3 x 15R/15L
Prone Leg Curls 3 x 15
Treadmill (3.5mph/3.5 inc) 30 min
Workout 1 Shoulders, Traps & Calves
DB Side Raise 6 x 15
LF Shoulder Press (reversed) 3 x 15
Upright Row 4 x 10
Cable Front Raise 3 x 15R/15L
Single Arm Rear Delt Cable Pull 3 x 15R/15L
Face Pull 3 x 15
DB Shrugs 3 x 10
Rear Machine Fly 4 x 10
Workout 2 Hams & Glutes
Abduction 4 x 30
Stiff Leg Deadlift 3 x 15
Single Leg Curl 3 x 15R/15L
Prone Leg Curls 3 x 15
Treadmill (3.5mph/3.5 inc) 30 min
Wednesday, July 2, 2014
Back
07/02/14
Wide Grip Pulldowns 6 x 10-15
Close Grip Pulldowns 4 x 15
LF High Row 3 x 15
LF Machine Row 4 x 12
---
LF Row 3 x 10
Single Arm Pulldowns 3 x 10
---
Straight Arm Pulldown 3 x 10
Back Extensions 3 x 10
Wide Grip Pulldowns 6 x 10-15
Close Grip Pulldowns 4 x 15
LF High Row 3 x 15
LF Machine Row 4 x 12
---
LF Row 3 x 10
Single Arm Pulldowns 3 x 10
---
Straight Arm Pulldown 3 x 10
Back Extensions 3 x 10
Tuesday, July 1, 2014
W1 Chest, W2 Calves & W3 Legs & Cleans
07/01/14
Workout 1 Chest
Bench Press (135) 10, (225) 10, (275) 10, (315) 8, (365) 2, (315) 6, (225) 15
Incline DB Press (100) 10, (110) 10, (115) 10
LF Incline Press 3 x 12
Incline DB Fly 3 x 10
TechnoGym Press 4 x 10
Workout 2 Calves
Seated Calf Press 4 x 15
Standing Calf Press 4 x 10
LF Calf Press 3 x 10
Workout 3 Legs & Cleans
Extensions 5 x 15
Squat (135) 10, (225) 10, (315) 10, 10, 10
Single Leg Press 3 x 15R/15L
Cleans (95) 10, (135) 4, (185) 4, (205) 2, (225) 2, (245) 1, 1
3 rounds of:
Clean (185) 8
Double Unders x 35
Workout 1 Chest
Bench Press (135) 10, (225) 10, (275) 10, (315) 8, (365) 2, (315) 6, (225) 15
Incline DB Press (100) 10, (110) 10, (115) 10
LF Incline Press 3 x 12
Incline DB Fly 3 x 10
TechnoGym Press 4 x 10
Workout 2 Calves
Seated Calf Press 4 x 15
Standing Calf Press 4 x 10
LF Calf Press 3 x 10
Workout 3 Legs & Cleans
Extensions 5 x 15
Squat (135) 10, (225) 10, (315) 10, 10, 10
Single Leg Press 3 x 15R/15L
Cleans (95) 10, (135) 4, (185) 4, (205) 2, (225) 2, (245) 1, 1
3 rounds of:
Clean (185) 8
Double Unders x 35
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