Satuday: Deadlift Day
18mi total cycling. 6 x 1:00-1:30 sprints
A1) Deadlift: 60s; 135x10, 185x10, 225x10, 245x10, 285x2/2 grawwwrrrl
A2) Leg Ext; 60; 190x10, 170x12, 170x12, 170x15 *diff machine, more ROM it seems, more difficult
That was it…did some sprints on the bike. Legs a bit weary still from Thursday’s Squats.
Monday: Chest
20 mi total cycling
A1)DB Bench; 90s; pushups, 50x10, 60x10, 70x9.9 (just couldn’t lock it), 85x3/1.5
A2)Cable Flye; 90s; 4x15, 5x15, 6x12, 7x8
B1)Weighted Dips; 90s; 10, 30x10, 40x6/4, 50x5/3
B2)Hi Cable Flye; 90s; 4x10, 5x15, 6x15, 7x10
C1)Feet Hi Pushup Between Steps; 60s, 3 sets of 15
D1)Walking Tricep OH Extension; 30s; 65x5, 4 sets
Tuesday: Back
11mi total cycling
*At Corp instead of UAF, so no HS 
A1)Barbell Row; 90s; 45x10, 95x10, 105x10, 115x10, 125x6/6
A2)Band Assist Pullups; 12, 12, 12, 15
B1)Narrow Neutral Lat Pulldown; 90s; 100x10, 120x10, 140x10, 160x5/3
B2)Lean Away NN Lat Pulldown (try to simulate a high row); 90s; 120x12, 130x12, 120-110x12, 110x12
*110 with better form. May just do this seated in front of a column next time if I’m going to continue to work out here.
C1)Seated 3 angle Shrugs; 50x5/5/5, 3 sets
D1)Walking EZ Curl; 65x5, 4 sets
Wednesday: Off
2mi run, 9mi cycle
Thursday: Squat Day
12 mi total cycle
At Corp:
A1)Front Squat; 90s; 10, 45x10, 95x10, 135x10, 155x10, 185x5/5 *best
A2)Seated Leg Cur; 90s; 110x10, 120x8, 130x6, 150x3/3
B1)Leg Pres; 90s; 180x10, 360x10, 450x10, 540x5/5, 600x3/4 *best
B2)Natural GHR; 90s, 15, 15, 15, 15
Friday: Arms/Shoulders
13 mi total cycle.
A1)Close Grip Bench; 90s; 45x10, 95x10, 135x10, 155x10, 175x5/4, 195x2/1 *PR lift
A2)Chin Ups; 90s; 10, 10, 10, 10
B1)FG Incline Overhead Extension; 60s; 15x10, 20x10, 25x10, 30x5/5
B2)FG Incline Curl; 60s; 15x10, 20x10, 25x10*, 30x5/5* *cheat
C1)3-Part FG Curl (Reverse, Outward, Hammer); 20x10; 3 sets
C2)3-Part FG Skulls (Reverse, Skull, Hmmaer); 20x10; 3 sets
D1)Overhead Press; 90s; 95x10, 105x10, 115x10, 125x5/5 *PR lift
E1)Shoulder Triad; 60s; 20x10/10/10; 3 set
Saturday: Deadlift
Total cycle: 18 miles
A1)Deadlift; 90s; 135x10, 185x10, 225x10, 245x10, 285 x 1 “hold”…took 3 attempts
A2)Leg Extension: 90s; 170x12, 170x12, 170x12, 170x12
12 weeks out. Going to do a 1 week Chest Specialization, then Back, then Shoulder, then Arms. Then 8 weeks Total Body for the final cut.
Monday: Chest Specialization Heavy
Total Cycle: 20 miles
A1) Bench Cluster; 45x10, 95x10, 135x10, 185x2; 200 x 1-1-1-1-1 (10 breath between reps)
B1)DB 4 Bells; 90s; 80x5, 5, 5, 5, 3
B2)DB Incline 4 Bells: 90s; 70x5, 5, 5, 5, 5
C1)Decline Flye; 90s; 40x5, 5, 5, 5, 5
C2)Cable Standing Flye; 90s; 7x5, 5, 5, 5, 5
Tuesday: Total Body
2mi run/2mi cycle
A1) Squat; 90s; 45x10, 95x10, 135x10, 155x10, 185x10
A2) DB Row; 90s; 40x10, 50x10, 60x10
B1) Lateral Raise w/Contralateral Step; 90s; 15x10, 20x10, 25x10
B2) Preacher Curl; 90s; 35x10, 45x10, 55x10
Wednesday: Off
18mi total cycle
Thursday: Chest Specialization Moderate
11 mi total cycle
A1) Bench Cluster; 45x10, 95x10, 135x5, 185x2; 200x1-1-1-1-1 (10 breath rest b/w reps…seemed a little easier this time)
B1) DB Bench 4 Bells; 90s; 50x10, 60x10, 70x9, 70x6
B2) DB I.Bench 4 Bells; 90s; 40x10, 50x10, 60x10, 60x7
C1) Decline Y Flye; 90s; 15-25x10, 4 sets (playing around with angles…best stretch with hands by ears…a “Y”)
C2) Cable Standing Flye: 90s; 4x10, 5x10, 5x10, 6x10
Finish with 10lb flat “Y” stretch flye for 10 reps
Friday: Total Body Part 2
A1)Deadlift; 90s; (135x10, 185x10) 225x10, 245x10, 265x5
A2)Wide Pullups; 90s; 10, 10, 10
A3)Skulls; 55x10, 10, 10
*Meant to do tris on Tuesday but had a brain fart.
Leg Crank (24 squat, 24 lunge, 24 jump squat, 12 split jumps) x 2 (1:45-2:00 each)
Saturday: Chest Specialization Light
Cycling total: 18 miles
A1)Flat Bench Cluster; (45x10, 135x5, 185x2); 200x1-1-1-1-1
B1)DB Bench; 60s; 50x15, 60x12, 60x12
B2)DB Incline Bench; 60s; 40x15, 50x12, 50x12,
C1)DB Decline Flye; 60s; 20-30x15 x 3 sets
C2)Cable Flye; 60s; 20x15 x 3 sets
*tired from tris yesterday…oh and my third chest workout of the week. Back is next week…
Diet Update: This is my current diet over the last few weeks.
7am: 15g BCAA
9am: 4eggs + 4oz lean meat + veggies
11am: 15g BCAA
1pm: 8oz lean meat (chicken or fish) + veggies
2pm-4pm: Peri-Workout: 35g BCAA + 80g simple carb (banana or waxy maize) split between pre and post workout
5pm: Protein Bar or 30g whey/30g complex carbs (oats)
7pm: 8oz beef + veggies
Totals:
2000-2500 calories
Protein: 200-240
Carb: 50-150 *depending on the workout
Fat: 50-100 *depending on carb intake
Low Carb for 6 days then re-feed/high carb on Saturday of at least 300g carb.
Results: Went from 9.5% bodyfat down to 7.6% bodyfat in the last month. Current weight 155lb.
Monday: Back Specialization Heavy
Total Cycle: 4 miles
A1)Barbell Row; 45x10, 95x10, 115x5; 155x1-1-1-1-1; 135x1-1-1-1-1
*I like the contraction with 135 better. The 155 just seems too cheated and can’t get the hold at the chest.
B1)Pullups; 90s; Band x 10, na x 10, 15x5, 20x5, 20x5
B2)DB Row; 90s; 40x5, 50x5, 60x5, 70x5, 70x5
C1)Decline Pullover; 90s; 65x5, 65x5, 65x5, 65x5, 85x5
C2)DB Shurgs; 90s; 50x5, 60x6, 70x5, 80x5, 80x5
D1)Pullup Scapula Depression; 20 reps
*just thru this in because it seemed like a neat way to isolate the lats.
Tuesday: Total Body 1
Cycle: 2 miles
A1)Squat; 45x10, 95x10; 135x10, 155x10, 185x10
A1)Leg Curl; 90x10, 90x10, 110x10
B1)DB Bench; 50x10, 60x10, 70x10
B2)Preacher Curl; 40x10, 50x10, 60x10
Wednesday: Off
Cycling 22 miles total
Thursday: Back Specializaton Moderate
Cycling 11 miles total
A1)Barbell Row; 45x10, 95x10; 145 x 1-1-1-1-1
B1)Band Assist Pullup; 90s; 10, 10, 10, 10
B2)DB Row; 90s; 30x10, 40x10, 50x10, 60x10
C1)Decline Pullover; 90s; 60x10, 10, 10, 10
C2)Seated DB Shrug: 50x10, 10, 10, 10
Friday: Back Specialization Light
A1)Barbell Row; 45x10, 95x10; 145 x 1-1-1-1-1
B1)Band Assist Pullup; 90s; 10, 10, 10, 10
B2)DB Row; 90s; 30x10, 40x10, 50x10
C1)Decline Pullover; 90s; 55x10, 10, 10, 10
C2)Seated DB Shrug: 40x10, 10, 10, 10
Cycling 20 miles total
Saturday: Total Body 2
Running 10mi total
A1)Lateral Raise w/ Step; 90s; 15x10, 20x10, 25x10
A2)Skulls; 90s; 40x10, 50x10, 60x10
B1)GHR; 90s; 15, 15, 15
B2)Leg Ext; 90s; 170x10, 190x10, 210x10
Monday: Shoulder Specialization Heavy
Total Run: 2 miles
Total Cycle: 2 miles
A1) Seated Shoulder Press Cluster; 45x10, 95x5; 115x1-1-1-1-1
B1) Front Step Lateral Raise; 60s; 15x5, 25x5, 30x5, 30x5, 30x5
B2) Side Step Front Raise; 60s; 15x5, 25x5, 30x5, 30x5, 30x5
C1) Prone Incline Rev Flye; 60s; 15x5, 20x5, 20x5, 20x5, 20x5
C2) Lean Away Lateral Raise; 60s; 15x5, 25x5, 25x5, 25x5, 25x5
Tuesday:
Total Cycle: 2 mi
A1) Squat; 45x10, 95x10, 135x10; 90s; 185x10, 185x1, 195x10
A2) Leg Curl; 90s; 110x10, 110x10, 130x10
B1) Cable Flye; 90s; 15x10, 25x10, 25x10, 30x10
B2) Pullups; 90; band assisted x 10, band assisted x 10, bw x10
C1) Skulls; 90s; 50x10, 60x10, 60x10
C2) Incline DB Curl; 90s; 25x10, 25x10, 30x10
Wednesday:
Total run: 2mi
Total cycle: 21mi
Thursday: Shoulder Specialization Moderate
Band Internal/External Rotation; DB rotations.
A1) Seated Shoulder Press Cluster; 45x10, 95x10; 115 1-1-1-1-1
B1) Front Step Lateral Raise; 15x10, 25x10, 25x10, 25x10
B2) Side Step Front Raise; 15x10, 25x10, 25x10, 25x10
C1) Lean Away Lateral Raise; 20x10, 20x10, 20x10, 20x10
C2) Single Incline Reverse Flye; 15x10, 15x10, 15x10, 15x10
Friday: Shoulder Specialization Volume
Total Cycle: 18 miles
Band Internal/External Rotation; YTWL
A1) Seated Shoulder Press Cluster; 45x10, 95x10; 115 1-1-1-1-1
B1) Front Step Lateral Raise; 15x15, 20x15, 20x15
B2) Side Step Front Raise; 15x15, 20x15, 20x15
C1) Lean Away Lateral Raise; 15x15, 15x15, 15x15
C2) Single Incline Reverse Flye; 12x15, 12x15, 12x15
Monday: Arm Specialization: Mutli-Angle Tri-sets
Some Old Poliquin Tricks…
Total Cycle: 18 miles
A1)Dips; 10, 50x5, 60x5
A2)Close Chins; 10, 30x5, 40x3
2:00 rest between pairs
C1)Reverse EZ Curl; 55x6, 55x8, 55x8
C2)DB Hammer Curl; 30x6, 30x8, 30x8
C3)EX Curl; 55x6, 55x8, 55x8
No rest during triset, 2:00 rest then move to tri
D1)Leaning Reverse Tricep Extension; 8x6, 8x8, 8x8
D2)Rope Pushdown; 9x6, 9x8, 9x8
D3)Tricep +Pushdown; 10x6, 10x8, 10x10
No rest during triset, 2:00 rest then back to bi
Friday: Shoulder Specialization Volume
Total Cycle: 18 miles
Band Internal/External Rotation; YTWL
A1) Seated Shoulder Press Cluster; 45x10, 95x10; 115 1-1-1-1-1
B1) Front Step Lateral Raise; 15x15, 20x15, 20x15
B2) Side Step Front Raise; 15x15, 20x15, 20x15
C1) Lean Away Lateral Raise; 15x15, 15x15, 15x15
C2) Single Incline Reverse Flye; 12x15, 12x15, 12x15
Monday: Arm Specialization: Mutli Grip Tri-sets
Some Old Poliquin Tricks…
Total Cycle: 18 miles
A1)Dips; 10, 50x5, 60x5
A2)Close Chins; 10, 30x5, 40x3
2:00 rest between pairs
C1)Reverse EZ Curl; 55x6, 55x8, 55x8
C2)DB Hammer Curl; 30x6, 30x8, 30x8
C3)EX Curl; 55x6, 55x8, 55x8
No rest during triset, 2:00 rest then move to tri
D1)Leaning Reverse Tricep Extension; 8x6, 8x8, 8x8
D2)Rope Pushdown; 9x6, 9x8, 9x8
D3)Tricep +Pushdown; 10x6, 10x8, 10x10
No rest during triset, 2:00 rest then back to bi
Tuesday: Total Body w/Isolation
Run: 2 mi
Cycle: 19mi
A1) Squat; 10, 45x10js, 95x10, 135x10; 90s; 185x10, 195x10, 205x10
A2) Seated Leg Curl; 90s; 110x10, 120x10, 130x10 *ugly
B1) Cable Flye; 60s; 5x15, 6x12 *ugly, 7x8
B2) Cable Straight LPD; 60s; 10x15, 11x12, 12x10
C1) Smith Calf Raise: 270x10 in, 270x10 str, 270x10 out
C2) Lateral Raise; 25x10, 25x10, 25x10
Wednesday: am 2 mi cycle, pm 16 mi cycle
Thursday: Arm Specialization Multi Angle Trisets
A1) Dip; 10, 30x5, 60x5 *found a way to make a dip belt…much easier!
A2) Pullup; 10, 20x5, 30x3
B1) Incline Curl; 30x6, 30x8, 25x10
B2) Seated Curl; 30x6, 30x8, 25x8
B3) 90 Degree Preacher Curl; 25x6, 25x8, 25x4
*Dropped the weight at the end to get a better contraction
*10s rest between exercises
*90s rest then onto C
C1) Seated Overhead Ext; 55x6, 55x8, 55x8
C2) Skulls to Forehead; 55x6, 55x8, 55x8
C3) Decline Tri Ext; 55x6, 55x8, 55x8
*10s rest between exercises
*90s rest then back to B
Total Cycle: 4mi
Friday: Total Body II
Total Cycle: 20 mi
A1) DB Squats; 90s; 75 x 8, 10, 12
A2) Leg Ext; 90s; 190 x 8, x 10, x 10
B1) Chest Flye Machine; 60s; 8, 10, 12 reps
B2) Kneeling Straight LPD; 60s; 8, 10, 12 reps
C1) Smith Calf Raise; 60s; 270 x 10, 10, 10 (forward, in, out)
C2) Lateral Raise; 60s; 20x10, 25x10, 25x10
Saturday: Arm Specialization 10x10
Total Cycling: 18 miles
A1) Standing Curl; 50x10
A2) Skulls; 50x10
10 sets, 60s rest
B1) Cable Reverse Curl; 3 drop sets
B2) Cable Reverse Pushdown: 3 drop sets
Monday:
Cycling: 18 miles
Tuesday: Chest/Back
Total Cycling: 20 miles
A1) DB Bench; 30x5, 50x5; 60s; 80 x 5, 5, 5
A2) Pullups; band x 5, na x 5; 60s; 25 x 5, 5, 5
B1) 15min EDT DB Incline Bench; 60 x 6, 6, 6, 6, 6, 5, 5, 5, 5, 5
B2) 15min EDT DB CSR; 60 x 6, 6, 6, 6, 6, 5, 5, 5, 5, 5
(5min rest)
C1) Cable Flye; 6 x 10, 10, 10
C2) Straight Arm LPD; 12 x 10, 10, 10
EDT is so much fun.
Thursday:
Total Cycling: 21 miles
Friday: Legs
Total Cycling: 34 miles.
A1) Squat; 95x10, 135x10; 185x5, 225x3, 225x5
A2) RDL; 135x5, 185x5, 225x5, 225x5
B1) Leg Ext; EDT; 190x5; 13 sets
B2) Leg Curl; EDT; 130x5; 13 sets
Saturday: Arms/Shoulders
A1) DB Curl/OH Extension/Lateral Raise/Front Raise; EDT; 25x5; 15 sets;
*Don’t put the weight down for 5 sets, then go drink water.
B1)Dips; 20-30lb x 10 (arms angled down)
B2)Narrow Chins; 10
3 sets
Total Cycling: 18 miles
Monday: Chest/Back Intensity
A1) Machine Bench; 2 warmup sets, 3x5
A2) Machine Row; 2 warmup sets, 3x5
B1) Machine Incline Bench; EDT 15m; 15 sets
B2) Machine Dual Pulldown; EDT 15m; 15 sets
C1) Pec Flye Machine; 10 rp 10
C2) Machine Dual Straight Pulldown; 10 rp 10
Tuesday: Legs Accumulation
A1) Squats; 2x50; 90, 115
B1) Leg Curl; 2x25; 70, 80
B2) Leg Ext; 2x25; 110
C1) Calves; 2x25; LP Machine 200, various leg positions
Total Cycling: 11mi