4/20/09 Total-Body
60 Seconds +/- for between all sets
Front Squat 195lbs 5x6
DB Bench Press 80lbs 6x6
BB Row 180lbs 5x6
DB Standing Shoulder Press 55lbs 5x6 (cheated a bit on last 2 sets)
Alternating DB Curls 45lbs 5x6
Face Pulls 140x8x4, supersetted with cable crunches 140x15x4
Static Ab Bridge 3x1minute
4/21/09 Energy Systems
BB Complex: 105lbs
Row x8
Clean x8
Front Squat x8
Overhead Press x8
Back Squat x8
Romanian Deadlift x8
-4 sets, 60 seconds rest between
Kettlebells/sprints
1-arm Snatch 8/side
1-arm Hand-to-Hand swing 10/side
300 meter sprint
-7 sets 30 seconds rest between for the first few sets, cut it down to about 15 seconds for last 4 due to time constraints.
4/22/09 Full Body (1 minute rest periods)
Deadlift 300lbs 10x3 (mixed grip w/chalk)
Standing Military Press 145lbs to 30 reps
4,7,10,13,16,19,22,25
Wide Grip Pull-Up BW+35lbs to 25 reps
4,8,12,16,19,22,25
Dip BW+60lbs to 25 reps
6,11,17,22,26,30
1 Arm Standing Cable Row 100x8x4/side supersetted with Cable Wood Chop 100x8x4/side
Incline DB Curl 45x6 45x5 40x7 35x10 supersetted with Incline Reverse Crunch 4x10
4/23/09 Energy Systems
BB Complex: 105lbs
Row x8
Clean x8 (got a little squat action on some sets)
Front Squat x8
Overhead Press x8
Back Squat x8
Good Morning x8
-5 sets, 60 seconds rest between
Kettlebells/sprints
1-arm Snatch 8/side
1-arm Hand-to-Hand swing 10/side
300 meter sprint
-7 sets 20 seconds rest
4/24/09
Did a memorial 5k for a colleague who died from pancreatic cancer, finished in 19:59! This was 30 seconds faster than my time last year and I can’t tell you the last time I ran 3 miles…I think the complexes/sprints are really paying off!
4/25/09 Total Body
…This was my last workout before my 10-day Honeymoon in Greece! Unfortunately it had to be done on 3 hours sleep because I just finished a rotation of midnights.
Back Squat 225lbs 4x6
DB Incline 80lbs 2x8, 1x7, 1x6
1-Arm DB Row 110 4x10/side
1-Arm Shoulder Press 60lbs 4x8/side
Close grip seated cable row 170lbs 4x10 with incline reverse crunches 4x10
Alternating DB Curls 35lbs 4x10 with 1 minute static ab bridges
Overall pretty pathetic due to my level of exhaustion. When I come back, I should be rested and ready to start Wendler’s 5/3/1.
5/7/09 Energy Systems
BB Complex: 105lbs
Row x8
Clean x8 (got a little squat action on some sets)
Front Squat x8
Overhead Press x8
Back Squat x8
RDL x8
-5 sets, 60 seconds rest between
Kettlebells/sprints
1-arm Snatch 8/side
1-arm Hand-to-Hand swing 10/side
300 meter sprint
-7 sets 10 seconds rest
First workout since I get back from honeymoon on 5/6, so between jet lag and the only 1 cardio session while away I felt pretty beat.
Jet lag can be a beast bro–but it is always best to fight through it.
I hope your honeymoon was awesome man…congrats again
5/8/09
5/3/1 Cycle 1, Wave 1 (gonna need to re-name my log here)
Squat
195x5
210x5
220x9 (PR)
BB Lunge
135lbs 4x10/side
DB Step-Up
45lbs 4x10/side
Good Morning
115lbs 4x10
Hanging Leg Raises 4x8
Static Ab bridging/stretching
So that last set of squats was killer, but made sure I could feel my calves/hams start to touch on each rep. Still trying to figure out what would make the best assistance exercises…open to suggestions as well. Thinking about dropping the step-ups for single leg squats (BW) and good mornings (which I apparently suck at) for glute-ham raises.
Alpha-thanks again for dropping in, been watching your log…that is some serious weight you move! In case you haven’t been, Greece is an awesome country to visit, especially if you like food.
5/9/09 Energy Systems
Double KB Clean & Press 10 reps
1-Arm KB Row 10 reps/side
Turkish Get-up 5 reps/side
Double KB Clean & Front Squat 6 reps
1-Arm KB Swing 15 reps/side
300 meter sprint
7 sets 30 seconds rest for the first 3, 1 minute for the last 4
-also switched 1-arm snatch 8 reps/side for the swings on the last 2 sets to save time
5/10/09
5/3/1 Cycle 1, Wave 1
Military Press 105x5, 115x5, 125x10 (PR)
DB 1-Arm Shoulder Press 55lbs 4x8/side
Pull-Ups BW 50 reps spread over 8 sets
Dips BW+35lbs 2x10, 1x7, 1x6
Face Pulls 130 4x10 superset with Wood Chop 100 4x10/side
1 minute rest used for all accessory lifts
5/11/09 Energy Systems
Double KB Clean & Press 10 reps
Renegade KB Row 10 reps/side
KB Windmill 6 reps/side
KB Front Squat 8 reps
1-Arm KB Snatch 8 reps/side
300 meter sprint
7 sets 45 seconds rest
5/13/09
5/3/1 Cycle 1, Wave 1
Deadlift: 255x5, 265x5, 280x11 (PR) done with mixed grips, no straps
Front Squat 165lbs 4x8
1-Arm DB Row (no straps) 90lbs 4x10/side
DB Shrugs 75lbs 3 sets max reps
Assorted Ab work
5/15/09
5/3/1 Cycle 1, Wave 1
Bench Press : 170x5, 180x5, 190x8 (PR)
BB Row: 165lbs 4x8
DB Incline Press:75lbs 1x8, 1x8, 1x7, 1x5
Pull-Ups (Supinated Grip) BW until 50 reps: 10,17,24,30,35,40-50 done as Rest-Pause
Dips BW+25 4x8 superset with Cable Wood Chop 110lbs 4x8/side
5/16/09 Energy Systems
Double KB Clean & Press 10 reps
Renegade KB Row 10 reps/side
KB Windmill 6 reps/side
KB Front Squat 8 reps
1-Arm KB Snatch 8 reps/side
300 meter sprint
7 sets 45 seconds rest
-did a 1.5 hr mountain bike ride on 5/14/09
5/18/09 5/3/1 Cycle 1, Wave 2
Squat: 210x3, 220x3, 235x7 (PR)
Front Squat: 185 4x8
BB Lunge: 155 4x8/side
Good Morning: 125 4x8
5/18/09 5/3/1 Cycle 1, Wave 2
Squat: 210x3, 220x3, 235x7 (PR)
Front Squat: 185lbs 4x8
BB Lunge: 155lbs 4x8/side
Good Morning: 125lbs 4x8
Abs: Cable Wood Chop
5/19/09: 1 hour mountain bike ride
5/20/09 5/3/1 Cycle 1, Wave 2
Military Press: 115x3, 125x3, 135x8 (PR)
Pull-Up BW to 50 Reps: 10,20,28,34,41,42-50 (Rest Pause)
1-Arm Shoulder Press: 55lbs 4x10/side
Dips BW+35 4x8
1-Arm DB Shrugs: 85lbs 3x15/side superset with cable wood chop 120lbs 3x12/side
5/21/09 Energy Systems
Barbell Complex A 110lbs 4x8 80 sec rest.
1-arm KB Snatch 10/side
Hand to Hand Swing 10/side
300 meter sprint
7 sets, 20 sec rest
5/22/09 5/3/1 Cycle 1, Wave 2
Deadlift: 265x3, 285x3, 305x9 (PR)
Front Squat 185lbs 4x9
GHR 4x10
DB Split Squat 50lbs 4x8/side
5/23/09 Energy Systems
20 Hill Sprints
17-19 seconds up the hill, 50-55 second walk back down (rest period)