Thursday, February 20
1A. Front Squat
175x5, 180x5, 180x5, 185x5, 195x4
1B. Hanging Leg Raises
12, 12, 10 (lost my grip)
2A. Single-Leg RDL
(40sx8)x3
2B. Incline Situps
+35x20, +35x18, +35x16
3A. Sprints
5 up and back halfcourt sprints
4 up and back halfcourt sprints
3 up and back halfcourt sprints
2 up and back halfcourt sprints
1 up and back halfcourt sprint
Friday, February 21
1A. Barbell Press
135x5, 145x5, 140x5, 140x5, 135x5
1B. Weighted Inverted Row
+25x5, +25x5, +25x5, +35x5, +35x5
2A. Chinups
9, 8, 7
2B. Close Grip Pushups
16, 16, 16
3A. Biceps-Tricep Combination exercise
20sx10, 20sx10, 15sx10
Sunday, February 23
1A. Elevated Pistol Squats
Regular: +24x6
1.5s: +20x5, +20x5, +20x5
Pause at the bottom: +24x6
1B. incline Bench
175x5, 185x5, 180x5, 180x5, 175x5
2A. Seated Row
(130x10)x3
2B. Medicine Ball Leg Curl
11, 11, 10
3A. L-Sit Chinups
5, 5, 4, 3, 3
3B. Ab V-ups
11, 9, 7, 5, 3
Tuesday, February 25
1A. Front Squat
175x5, 180x5, 185x5, 195x4, 180x5
1B. Weighted Chinup
+10x5, +12.5x5, +15x5, +15x5, +15x5,
2A. Single-Leg RDL
(40sx8)x3
2B. Close Grip Pushups
16, 16, 17
3A. Incline Situps
+35x20, +35x18, +35x17
3B. Lateral DB Raises
(10sx10)x3
Did a few rounds of HIIT at home for cardio. Did pushups, burpees, bodyweight squats, basketball shuffles, and tuck jumps. Started with 10 reps of each, and did one less rep for each exercise with each new round.
Thursday, February 27
1A. Barbell Press
135x5, 145x5, 140x5, 140x5, 140x5
1B. Chinups
7, 8, 8, 8, 7
2A. Pushups
20, 16, 14, 14, 14
2B. Seated Row
130x10, 135x8, 145x6, 145x6
3A. Biceps-Tricep Combination exercise
20sx10, 20sx10, 15sx15
Friday, February 28
1A. Trap Bar DL
275x5, 305x5, 315x5, 315x5, 275x5
1B. Hanging Leg Raises
8, 8, 8, 10, 10
2A. Trap Bar DL
235x10, 235x10, 235x10, 245x10, 245x10
2B. Incline Situp Holds
30secx5
Saturday, March 1
1A. Incline Bench
185x3, 195x3, 185x3, 185x3, 180x3
1B. Chinup
5 corn cob, 5 slow, 5 wide grip, 5 close grip, 5 close grip
2A. Close Grip Pushups
12, 12, 12, 12, 13
2B. Seated Row
130x10, 130x10, 135x10, 135x10, 140x10
Tuesday, March 4
1A. Elevated Pistol Squats
Regular: +24x6
1.5s: +20x5, +20x5, +20x5
Pause at the bottom: +20x7
2A. Chinup
9, 8, 8
2B. Medicine Ball Leg Curls
12, 11, 10
3A. Close Grip Pushups
18, 17, 16
3B. Reverse Crunches
15, 15, 15
4A. Lateral DB Raises
10sx11, 10sx11, 10sx10
Wednesday, March 5
Did some plyo and BW exercises at home for cardio for about 20 minutes
Thursday, March 6
Just a bad day today. Gym was crowded, and I couldn’t get to the equipment that I was hoping to use at the right times. I wanted to do heavy presses and chinups first, but obviously that didn’t happen.
1A. Pushups
20, 18, 16, 15, 14
1B. Seated Row
130x10, 135x8, 145x6, 150x4, 155x4
2A. Barbell Press
125x8, 115x7, 115x6
Just died on these…
2B. Close-grip Chinups
5x5
3A. Biceps-Tricep Combination exercise
21sx10, 20sx10, 20sx10
Friday, March 7
1A. Trap Bar DL
275x5, 325x5, 315x5, 315x5, 295x5
1B. Plank
30seconds x5
2A. Goblet Squats with Pauses
7-6-5-4-3-2-1, 5-4-3-2-1, 3-2-1, 2-1, 2-1
2B. Ab V-ups
10, 10, 7, 6, 5
Saturday, March 8
1A. Pushups
15, 15, 15, 15, 15
1B. Chinups
10, 8, 7
2A. Lateral DB Fly
(10sx10)x5
2B. Seated Row
140x10, 130x10, 130x10, 130x10, 130x10
3A. Single-arm DB Cable Curl
(40x10)x3
Monday, March 10
Shot hoops for about 45 minutes
Tuesday, March 11
1A. Elevated Pistol Squats
1.5s: +20x5, +20x5, +20x5
Regular: +20x10, +10x10
These killed me today
2A. Medicine Ball Leg Curls
12, 12, 10
2B. Weighted Incline Situps
+35x22, +35x20, +35x14
Wednesday, March 12
1A. Barbell Press
135x5, 145x5, 140x5, 140x5, 140x5
1B. Chinups
8, 8, 8, 8, 7
2A. Close Grip Pushups
20, 18, 16
2B. One-arm DB Row
(55sx10)x3
Thursday, March 13
1A. Trap Bar DL
285x5, 325x5, 315x5, 315x5, 305x5
1B. Plank
35seconds x5
2A. Trap Bar Bulgarian Split Squat
135x8, 135x8, 135x8
2B. Weighted Side-to-Side Ab exercise
+35x25, +35x25, +35x25
Friday, March 14
1A. DB Bench Press
(60sx10)x5
1B. Pullups
5, 5, 5, 4, 3
2A. Lateral DB Fly- 5 reps, 3 reps, 2 reps with a second pause after each equaling the number of reps
10sx3sets
2B. Seated Row
140x10, 140x10, 130x10
3A. Bicep-Tricep Combination Exercise
25sx10, 20sx10, 20sx11
Also ran a few sprints afterward.
Monday, March 17
1A. Barbell Press
135x5, 150x4, 145x5, 140x5, 140x5
1B. Chinups
8, 8, 8, 8, 6
2A. Close Grip Pushups
20, 18, 18
2B. One-arm DB Row
(55x10)x2, 60x10
Tuesday, March 18
1A. Elevated Pistol Squats
1.5s: +20x5, +20x5, +20x5
Regular: +20x10, +10x10
These killed me today
2A. Medicine Ball Leg Curls
12, 12, 11
2B. Weighted Incline Situps
+35x24, +35x18, +35x16
Wednesday, March 18
Did a few rounds of burpees, pushups, and BW squats at home.