Mon/5/23
Warms: 8x20
Block pulls @ 6":
6x3/ 1@ 365, 405, 425.
Deficit @ 2": 8@ 225, 275, 315
Speed Sumo: 3x3
Heavy pulldowns: 5x8/ 1x28 drop set finish.
Hang from bar-leg raise: 3x8
2 Likes
Weds/5/25
Warm-up circuit: 6x50
Incline press+ curls+ tri’s: 3x20’s, giant set w/DB’s.
Bench: 6x6/ 6x3@ 185+ 20 pushups on each set.
Calf + plate raise: 3x30+15.
Seated V-bar rows: 4x15/ 1x30 rep drop.
Dead hang-leg raise: 3x8
Calf + bodyweight SQ: 3x10+20.
3 Likes
Fri/5/27
Warms: 8x25
Box SQ +2":
8x3/ 3x3/ 1@ 315, 365.
8x3@ 315, 90 sec. rest
1x25@ 135
Pulldowns: 3x10
Pullovers: 3x15
Cable crunch: 5x15
3 Likes
Mon/5/30
Circuit: 8x10
Trap Bar:
-misc. 3x20@ 135
-5@ 225, 275/ 3@ 315, 365
- 5x1@ 405 cluster set.
Trap bar- Shrug/ RDL/ DL: 3x5+5+5@ 225
Leg press + calf: 4x15+15
V-bar pulldowns: 5x8/ 1x32 drop set.
2 Likes
Thurs/6/2
Warms:
Lying hams: 20, 15, 3x10
ABduct, ADduct, calf machine, bodyweight SQ’s- 1x25 each, circuit.
Squats:
3x10, deep and paused
8x3, moving up a bit
1x20@ 135 + 20 bodyweight squats. My ‘conditioning set’ for today.
Seated, single leg press: alternated 5’s to 25 each, non-stop.
Hang leg raise: 3x15.
…then home for the Avalanche game.
1 Like
Sat/6/4
Moving (not me) and planting/yard work= 8 hours.
Since I’m feeling it a little…it counts.
16 days out.
1 Like
Mon/6/6
Upper cable/bands circuit: 12x10
Hammer Inc. machine: 2x15/ 2x8/ 4x8@ 185
Decline (slight) DB’s: 2x12@ 50, 40’s/ 2x10@ 40’s- paused, slow and tight.
Rolling Tri’s: 3x8@ 30’s/ 8@ 40, 40, 30/ 14 @ 30’s to finish. Pushed these sets quick.
Calf: 3x15
Seated V-bar rows: 6x15/ 36 rep drop to finish.
1 Like
Tues- B-Day massage after work…several months late.
Weds/6/8.
Just wanted a little pumping action, before a few days off training.
That’s not quite what I did…
Warms: 10x15
Front SQ: 2x15/ 3x5/ 3x5@ 185. Paused, way down there.
Back SQ/close stance: 3x5@ 225, same.
L.P + calf: 4x10+ 25/ 1 set @ 10+3+3…finisher set.
Dead hang/leg raise + face pulls: 4x8+ 15’s.
Paused, deep, constant tension ect…with all lower work. Pumped up quads, back and calves hard
1 Like
Thurs- Brit Floyd at Red Rocks.
Friday- A local boxing thing.
Sat + Sunday- DIY laundry room/ garden work.
Back to training tonight… 9 days out today 
1 Like
Mon/6/13
Back/glute raise: 4x12
Lying hams: 4x12
ADduct and ADBuct machines: 4x12
Seat leg press: 4x12.
All above with strict, slow negatives + short breaks.
Pulldowns + pushdowns: 4x12+12. Hard, strict form.
Dead hand leg raise + cable crunch: 4x8+ 15.
Seat calf: 4x15
Putting some extra carbs to good use.
2 Likes
Tues/6/14
Standing cable circuit: 10x10
Hammer Super Inc. machine: 4x15/ 3x6/ 3x6@ +80 per side.
Decline/slight DB’s: 3x12
Power fly (same): 3x12
V-bar pulldowns: 2x15/ 6x6/ 1x24 drop set.
2 Likes
Thurs/6/16
Upper/Lower Circuit: 12x25
Pulls/ floor: 6x6
Deficit @ 2":
4x6/ 2x3/ 1@ 365, 405, 435 (miss), 405
Stiff legs: 4x8@ 225, slow and controlled= panful + hard-ish breathing.
Pullups/band assist: 6x6
-super set with
Med Ball side bends: 6x20
1 Like
Trained: Mon/20th and Tues/21st.- didn’t save my workouts.
Back (at work) today after 16 days off, with 10 days in West Maui. Just ridiculous.
Only one training session there, but kept moving (or Not moving) a lot of the time.
1 Like
Sun/7/3
Misc. warms all over-
–10x10
– 10x20= 2 big giant circuits.
Floor press: 6x5/ 5x5@ 205
JM press: 2x25
Hanging Abs: 3x10
Pulldowns: 3x15
Calf+curls+ presses: 3x15+15+15.
2 Likes
Time to start anew…
The floor press above, shows how far away from strength I’ve gotten. Not quite set on what to follow going forward, program wise. I’ll work on it this week.
1 Like
Tues/7/5
Barbell warms: 10x5
Block pulls @ 2":
6x4/ 3@ 365, 385, 405= 3RM to start cycle.
Stiff leg: 6@ 225, 275/ 4x6@ 315 w/straps.
Banded pullups: 3x10/ 3x5
Reverse hypers (poor mans): 2x25
V-ups/Abs: 2x25
2 Likes
Thurs/7/7
Warms: 6x25
Floor press + Tri’s: 6x3+6.
Floor press: 3@ 225, 245, 255/ 4x6@ 225. 3RM=255
Shrug machine: 5x10@ 225, 2 count squeeze.
1 arm DB rows: 2x15/ 3x10 @ 80
Hang leg raise: 5x10
2 Likes
Sun/7/10
Warms: 10x20/ 10x10
Box SQ:
10x3 going up/ 1@ 315, 335, 355/ 2x1@ 335. 355= 1RM.
Close stance: 6@ 225, 245/ 4x6@ 265.
Hanging leg raise + Tri’s: 4x15+15
Reverse hyper off plyo-box: 4x15
2 Likes
Mon/7/11
Warms: 6x25
Cable fly: 5x10
Decline (slight) DB press:
3x6 cluster @ 40’s & 50’s.
6@ 70, 80,80/ 3x6@ 70’s
Cable pushdowns: 5x8/ drop set finish at 32 reps.
Pulldowns: 3x15
Shrug machine: 2x25.
Main work is heavy, hard and focused- the rest is just hard 
2 Likes