3-30-2010
Neutral grip chin- BWX11,6,5,5,4,4
BB Incline- 140x12,8,7,6,2
DB swing- 50X12,12,11
EZ reverse curl- 70x12,12,11
3-31-2010
Dips- BW+15x12
Box squat- 185x12
DB row- 80x12
BB curl- 85x12
Damn, I just realized that I curled more than I rowed today. Better fix that next time.
4-1-2010
Short hill sprints- 22 trips in 15min.
4-2-2010
Strongman
200+lb tractor tire flips- just did a few since it was the first time and I’m learning technique.
10lb sledgehammer swings on tire- alternated with partner 30sec work/30sec rest. Did this until we had enough.
Prowler pushes with 2 plates- did this until we couldn’t stand up.
Farmer’s walk- 45 lb plate in each hand(our farmer’s handles haven’t arrived yet) We did these until we couldn’t hold the plates anymore.
4-3-2010
Pullup- BWx6 BW+10x3
DB press- 80x12, 85x5
GM- 95x12, 115x12
DB shrug- 85x12, 95x12
4-5-2010
DB Bulgarian- 40x12, BWx10
BB military- 115x12, 95x8
BB row- 115x12, 135x12
DB triceps extension- 70x12, 60x12
4-6-2010
Conditioning:
Sprints: 10 trips of 100yards
4-7-2010
Neutral chin- BWx10, BW+10x4
BB incline- 155x12, 175x5
DB swing- 60x12, 70x12
EZ reverse curl- 80x12, 100x8
4-9-10
Dips- BW+20x12, BWx21
Squats- 225x12, 135x20
DB row- 90x12, 65x20
BB curl- 90x12, 70x12
4-10-10
Strongman
Circuit- done 1x
-30sec jump rope
-30sec keg clean and press
-30sec sledgehammer swings
-30sec sled run
- Pulled Jeep Cherokee with 2 passengers. 2 trips of 100ft.
-Rowed a 4inch 80ft. rope with sled attached.
-Farmer’s walk- each torpedo weighed 110lbs. Just walked up and down the street until exhaustion.
4-12-2010
Full court bball.
4-14-2010.
Pullups- BWx8, B+15x4
DB press- 85x11, 90x6
GM- 120x12, 95x12
DB shrug- 100x12, 105x12
Happy with strength progression since I’ve cut out starchy carbs.
4-15-2010
Bodyweight circuit
20 jumping jacks
20 squats
15 pushups
20 flings
I did this 4 times in 15 minutes. Definitely not a hard conditioning workout today, just get some blood moving while outside grilling chicken.
4-16-2010
DB Bulgarian split squat- 45x12, BWx10
BB Military- 120x12, 95x12
BB row- 120x12, 145x12
DB tri ext- 75x12, 65x12
4-19-2010
Full court bball.
4-20-2010
Long hill sprints: 9 trips in 15min.
4-21-2010
Military- 100x5, 115x5, 130x8
Neutral chins- BWx10, BW+15x4
Dips- BW+25x12, BWx18
Cable row- 135x12, 150x10
DB shrugs- 110x12, 100x12
4-23-10
Deadlift- 240x5, 280x5, 315x5 (Excuse me for the pathetic deadlift numbers. It’s my first time pulling since October due to hernia surgery so I didn’t push myself at all. Still shaking the rust off.)
DB Bulgarian split squat- 50x12, BWx10
DB swing- 65x12, 75x12
DB triceps extension- 80x12, 55x12
DB hammer curl- 40x12, 55x12
4-26-2010
Full court bball.
4-28-2010
Bench- 135x5, 160x5, 180x10
Pullup- BWx9, BW+20x3
DB press- 85x12, 90x7
DB row- 95x12, 70x20
BB shrug- 185x12, 225x12