Sat/4/17.
Warms: 8x15
Cable fly + rear delts: 4x10+10
Pin press/top 1/2:
3x5/ 3x2/ 1@ 225, 45, 55, 265. These should’ve been stronger.
Close grip: 4x6@ 225
Lying Tri’s/ EZ bar: 2x25@ 65.
Wide pulldowns: 6x10
V-bar pulls: 4x10.
Monday
Seated leg press machine: 2x25, super pumps.
Swiss ball abs: 2x25, hard exhale and flexing.
Close stance SQ/parallel box:
6x6/ 6@ 225, 245/ 4x6@ 275
G.M’s: 3x15@ 135
Seated Leg press: 5x15, hard and slow negatives.
Hanging leg raise: 5x10, short breaks
Cable Bi’s and Tri’s: alternated 10’s to 100 total reps=no breaks.
Sweet pumps Bro.
1 Like
Tues/4/20
Misc.: 8x25
Decline DB’s: 4x15/ 8@ 60, 80’s/ 5x8@ 90’s
Incline DB’s: 6x12
Shrug machine: 2x20
1 arm pulldowns: 2x10,
Right side only, cable fly and press: 3x15 for each.
1 Like
Thurs/4/22
Total body-pumping fest= just over 90 mins.
To many details to list really, just lots of slow reps, constant tension, short breaks…super-sets, alternating…blah, blah.
Felt good.
1 Like
Sunday/4/25.
Warms: 10x20
Conventional pulls/ floor: Many warm-ups…
3x1@ 365
Deficit @ 2": 3x3@ 315
Sumo speed pulls: 6x32 275
Leg press + calf: 4x20+ 10. Slow controlled…painful sets.
Seated press machine/ single leg: alternated 5x10 each…also a treat.
Rev. hyper/ off plyo-box: 3x15
2 Likes
Tues/4/27.
Misc. rows, face pulls and tri’s: 10x25
Incline DB’s: 8x10
Decline BE: 2x15/ 5@ 185, 205, 215
EZ bar Tri’s: 4x8@ 85
DB extensions + Flies: 4x15 + 15@ 30’s
BOSU abs: 3x15
Thurs/4/29
Warms: 8x25
Conventional/speed pulls:
Warm-ups, then 12x3 @ 275, med-heavy band.
G.M.'s to pins: 2x5@ 135, 185, 225.
High pulls + pullaparts: 5x10 + 25
BOSU Abs: giant set to 50 reps
Seat Leg Press: 5x15, quad pumps.
Sat/5/1
C-shot #2- AM.
Training later in the day.
Upper warms=1 big circuit of 10x 25.
Seated cable chest press and shoulder press machines:
4x10 both arms, plus 4x10 each for right side only, on both machines.
Flat BE: 4x5/ 3x5@ 185
Mid Inc. DB’s + curls: 4x15@ 40/50/60’s + 4x10@ 30’s
Calf: 5x10
Seat rows + Abs: 3x15 + 10
Overhead cable Tri’s: 5x10@ 100.
Felt fine Saturday night, into Sunday. Ate a late breakfast, and took a 3+ hour Covid Nap.
Feel just fine today so, back to the gym tonight
Tues/5/4
Lying Hams: 2x15/ 6x8
SQ/paused: 8x5 (225 top)
Leg Press: 4x15, very hard.
Calf and DB curls: 3x15+ 20
Hang knee: 3x10
BOSO Abs: 5x10, 10 sec. rest, very hard.
Standing crunch: 5x5, same as above.
Weds/5/5
Warms: 3x30/ 2x15
Flat BE: 4x8/ 4x8@ 185
Hammer super Incline: 4x6/ 4x6@ 225.
Seated V-bar rows: 3x15
Tri’s + Bi’s: 10+10’s @ 20, 30, 40’s. (Incline bench/Tate press + same/ DB curls)
Shrug machine: 2x25 @ 135
1 Like
Thurs/5/6
Warms: 8x15
Box SQ/parallel: 5x5/ 10x2 speed sets.
Box +3": 8x3@ 365, 90 sec. rest.
Rear elevated/single leg: alternated 5x10 each.
Mid-back raise: 2x25
Seat/mid rows: 5x10
V-bar pulldowns: 5x10
Calf: 5x10
Monday/5/10
Lying Hams: 5x15, super pumped-slow negatives.
Squats/paused w/slow negatives: 6x10@ 135.
Front SQ/paused: 5x5@ 135
Leg press + calf: 3x15+15.
RDL on shrug machine: 5x10
1 Like
Tuesday.
Warms: 8x15, face pulls/Tri’s/Lats.
Cable fly: 3x15, sweet, hard tension.
Incline press: 6@ 135, 155, 185, 175, 165, 165: paused, controlled reps.
Decline DB’s: 12@ 60, 70, 70’s/ 3x6@ 60’s: same as above.
Pulldowns: 3x15
EZ bar/ lying Tri’s: 4x6@ 85
Standing Abs + face pulls: 3x15 + 15
Sat/5/15
Lower/abs/back: 10x10
Rack pulls/below knee:
6x3/ 3x1/ 1@ 405/ 445.
3x6@ 405
Curl machine mixed in: 5x15
Power shrugs: 3x3 cluster sets @ 225, 245, 265
Rev. hypers: 3x15
Bi’s + Tri’s: 3x15+15
Sunday.
Rows/shoulder press/ Pec deck: 10x15.
Floor press:
6x6/ 4x6@ 225
Close grip: 12,12, 10, 10 @ 185.
Rolling Tri’s 3x20@ 30’s
Misc. Abs: 9x20
Tues/5/18.
Misc. legs/low back/ abs: 8x25
SQ: 5x5/ 3x3
-parallel box: 3x3.
5x1@ 365, emom
5x1@ 315, every 30 sec.
Seat leg press: 4x15/ 1x30 drop set+ 1x50 bodyweight SQ’s right after.
-all 3 sec. negatives=super pumps.
Foam roll/Abs: 3x15
Hanging leg: 3x10
Roll-outs: 3x10
1 Like
Thurs/5/20
Pec deck + reverse fly: 3x10+10
Tri’s extensions + rear delt swings: 2x20+20.
OHP: 6x5
Push/jerk: 3x3/ 2x1/ 2x1@ 175
OHP: 3x3@ 135
Mid-Inc. DB’s: 5x8/ 4x8@ 70’s
Rear delt-DB flys: 2x25
Inc. Tri’s extensions: 3x15
Abs + low back: 2x25+25
1 Like
Sunday/5/23.
A buddy got a Louie Simmons/ Rev. hyper machine, so I went to train and give it a ride: that things is awesome 
I worked in with his program, but did a fair amount of B.S. too.
Rev. hypers: 5x15, mixed in some DB curls and presses + B.S.ing.
Front SQ: 5x5/ 2x3@ 185, 205.
Sumo pulls: 8x3/ speed sets=3x3@ 300.
Put in a 4x8’, raised bed vegetable garden last night, all planted and good to go.
2 Likes
Mon/5/24.
Put more volume into my legs, to ‘finish’ yesterdays work.
Lying Hams: 3x15
Close stance/heals raised, SQ:
2x10@ 95/ 10@ 135, 165, 185, 205, 225/ 1x20@ 135
3 rounds of 20 each:
Swiss ball rev. hypers- Abs- Back raise
Calf: 3x20- with painful stretch in between= why not.