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
Monday, May 25, 2015
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
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