Wednesday 2/11/15
Front Squat (345) Week 10 Month 3
Front Squat:
-45x10
-95x5
-135x5
-185x3
-225x2
-245x3 (add belt)
-280x3
-315x3 (PR!)
BBB Sumo Deads (65%):
-320x10x5 sets
Friday 2/13/15
Press (200) Week 11 Month 3
Warmup:
-band shoulder stuff
-lat stretches
Press:
-45x10,5
-75x5
-95x5
-115x3
-135x2
-150x5
-170x3
-190x1 (failed on 2nd rep)
BBB Bench Press (70%):
-200x10,10,10,10,5,5 (split last set into two)
Awful sleep/nutrition, called the workout
Tuesday 2/17/15
Sumo Deads (490) Week 11 Month 3
Warmup:
-Band Good Mornings x 20,20
-Foam Roll lower body and back
-Stretch lower body and low back
Sumo Deads:
-135x5,5,5
-225x5
-275x3
-315x2
-370x5 (add belt)
-420x3
-470x3 (sumo PR)
BBB Front Squats (65%):
-45x10
-95x5
-135x5
-185x3
-205x2
-225x10x5 sets
Death, can’t wait for this to be over! lol
Went home, my right lat is sprained and aching from front squats.
Thursday 2/19/15
Bench Press (285) Week 11 Month 3
Warmup:
-band dislocates x30
-band ext rotations
-lat/pec stretching
-shoulder internal rotations against wall
-thoracic stretching
Bench Press:
-barx10
-95x5
-135x5
-175x3
-215x5
-245x3
-275x2 (PR, went up easily)
SlingShot Bench Press:
-225x5x3 sets with long pauses each rep
BBB Press (65%):
-130x10
*worked up to my working weight and the first set felt heavy and awful, wasn’t there today so stopped and decided to start on some hypertrophy/bodybuilding type work since the challenge is essentially over.
DB Bench Press (slight incline):
-75x10,10,9
DB Arnold Press:
-25x15x4 sets
Superset with:
Hanging DB Lateral Raise: (hang from a rack to add an angle)
-15x12x3 sets
Prone DB reverse flies:
-15x10+10 partials x 3 sets
Superset with:
Spider Crawls:
-3 sets to failure
Saturday 2/21/15
Arms
Rope Triceps Extensions (1s squeeze):
-15,12,10,10,12,12,10+partials to failure
*weight used was irrelevant, feeling the muscle
EZ Bar Curl (1s squeeze):
-50x12x5 sets ~60s rest
*slow eccentric, squeeze at top
Skullcrushers:
-60x15x4 sets
*Control on the way down, squeeze at top
Machine Preacher Curl:
-65x20
-80x15x5 sets
*banged these out, for teh pumpz
Bodyweight Dips:
-20,20
Monday 2/23/15
Legs
Front Squat:
-barx10
-95x5
-135x5
-185x3
-225x2
-260x5 (add belt)
-295x3
-330x1 (PR)
-365x0 (missed, should’ve went for 350 instead and be conservative)
*right lat sprain came back during the front squats, pushed through it but need to let it rest now
Single Leg Curl:
-25x15,15
-25+orange mini x 10,10,10
Leg Press (Narrow stance):
-400x20,20,20,20
Seated Leg Curl:
-90x15,15,15 (last rep resist the weight on the way up for 20-30 seconds)
Tuesday 2/24/15
Arms
Got this workout from Paul Carter the other day, 100 reps of biceps and 100 reps of triceps, 5 exercises per body part, 20 reps each. The whole workout only took about 20 minutes.
DB Alternating Curl: 27.5’s x 20
DB Hammer Curl: 27.5’s x 20
EZ Bar Close Grip Curl: 40x20
EZ Bar Wide Grip Curl: 40x20
Machine Preacher Curl: 65x20
Rope Triceps Extension: x20
Straight Bar Cable Extension: x20
Overhead Cable Extension: x20
DB Tate Press: 20’s x 20
Bodyweight Dips: x20
Did one set of 20 for cable external rotations per arm and went home
Super pump
Been slacking on this log. Here’s what happened in the last week.
Wednesday 2/25/15 - Shoulders
Band dislocations x 20
DB Arnold Press: 25x15, 40x10, 55x8, 60x8, 65x8, 70x7
DB lateral raise: 25x12,12,12 (squeeze, make it feel heavy)
Cable lateral raise: 12.5x12+3, 11+4, 10+5 (partials to reach 15 reps)
Seated DB rear delts: 15x15, 12+3, 11+4, 10+5 (partials to 15 reps)
Sunday 3/1/15 - Arms/cardio
15 mins on treadmill 1.25miles
Rope ext: 4 sets of 12
One arm Cable ext: 3 sets of 12 / Bench Dips: BWx 30,20,20 (Superset)
JM DB Triceps Kickbacks: 17.5x10x3 sets / Incline Skullcrusher: 50x15x3 sets (Superset)
BB Seated Conc. Curl: 50x15x3 sets
Seated DB Alt. Curl/Hammer Curl: 20x8+8 x 3 sets
BB Drag Curl/Reverse Curl: 50x10 + 30x10 x 3 sets
Monday 3/2/15 - Legs
Squat: Barx10, 135x5, 185x5, 225x5, 275x5 (1st rep paused on all these), 315x5, 345x5 (not bad, first time back squatting in 6 months, belt for last 2 sets)
Good Mornings: 95x15x4 sets
Narrow Leg Press: 380x25x4 sets (60-90s rest)
Single Leg Curl: 25x15, 25+oj mini x 10,10,10
Tuesday 3/3/15 - Chest/Shoulders
Bench Press: barx10, 95x5, 135x5, 175x5, 200x5, 225x8 (paused last rep) Wasn’t feeling great on this day, still got 8 reps though
Slight Incline DB Bench: 65x10, 70x10x3 sets
DB Arnold Press: 27.5x15x4 sets
Seated DB lateral raise: 17.5x12x4 sets
Seated DB reverse flies: 15x20x3 sets
Thursday 3/5/15 - Arms/Cardio
10 min jog + 3 min brisk walk on treadmill 1.2 miles
Red Band Triceps: pull-apart x 20, pull-together x 20, overhead x 20
DB Tate Press: 25x20
BW Dips: 20
Ez Bar Curl: wide 50x20, close 50x20
DB Alt. Curl: 22.5x20
DB Hammer Curl: 22.5x20
BB Preacher Curl: 40x20
Friday 3/6/15 - Back
Sumo Deads: 135x5,5, 225x5, 295x5, 340x5 (add belt), 385x10 (dead stop, pretty easy)
DB Rows: 70x12, 85x12, 100x12,12,12
Wide Lat Pulldowns: 120x12, 140x10, 160x8, 140x10, 120x15
Rope Face Pulls: 3 sets of 15
Cable Pullovers: 3 sets of 15
Low Cable Row: 120x12, 140x12,12