Thursday, March 20
2A. Chinup
10, 6, 5, 4, 3
2B. Pushups
20, 20, 16, 14, 12
3A. Goblet Squat Pause Countdowns
countdown from 7 @ +50, countdown from 5 @ +50, countdown from 3 @ +50
3B. Iso Hold Curls
(20sx8)x3
Saturday, March 22
1A. DB Bench Press
(60sx12)x3
1B. DB Reverse Lunges
(40sx8)x3
2A. L-Sit chinups
5, 5, 6
2B. Single-leg medicine ball leg curls
5, 5, 5
3A. Lateral DB Fly- 5 reps, 4 reps, 2 reps with a second pause after each equaling the number of reps
3 sets @ 20lbs
3B. Ab Stability Side-to-side
(+35x22)x3
Also ran a few sprints afterward.
Sunday, March 23
Shot hoops for about a half an hour
Tuesday, March 25
These have been tough!
2A. Medicine Ball Leg Curls
12, 12, 12
2B. Superman plank
(30secs)x3
Wednesday, March 26
1A. Barbell Press
135x5, 150x4, 145x5, 140x5, 140x4
Not very good on these today…
1B. Chinups
8, 8, 8, 8, 7
2A. Close Grip Pushups
20, 18, 18
2B. One-arm DB Row
(60x10)x3
Thursday, March 27
1A. Trap Bar DL
295x5, 335x3, 315x5, 315x4, 305x5
The reps weren’t too heavy, I just kept losing my grip!
1B. Plank
35secondsx5
2A. Goblet Squat Pause Countdowns
countdown from 7 @ +55, countdown from 5 @ +55, countdown from 3 @ +55
2B. Ab Side-to-Side
(+35x23)x3
Friday, March 28
1A. DB Bench Press
(60sx13)x3
1B. 5-second rep Chinups
5, 5, 5
2A. Lateral DB Fly- 5 reps, 4 reps, 3 reps with a second pause after each equaling the number of reps
3 sets @ 20lbs
2B. Seated Row
145x10, 130x10, 130x10
Sunday, March 30
1A. Elevated Overhead Pistol Squats
Regular: +10x5, +25x5
Pause: +10x5
1B. L-sit Chinups
6, 6, 6
2A. Trap Bar DL
245x10, 255x10, 260x10
2B. Pushups
20, 20, 23
3A. Incline Situps
+35x20, +35x16, +35x12
3B. Sprints
Tuesday, April 1
Elevated Pistol Squats
1.5s: +20x5, +20x5, +20x6
Regular: +20x10, +10x11
Chinup
8, 8, 8, 8, 6
3A. DB Bench
60sx14, 60sx13, 60sx13
2B. Medicine Ball Leg Curl
14, 12, 11
3A. Plank
45secondsx3
3B. Iso Hold Curl
20sx9, 20sx9, 20sx9
Wednesday, April 2
A couple of rounds of tabata at home for some quick cardio.
Thursday, April 3
1A. Trap Bar DL
295x5, 335x4, 315x5, 315x5, 305x5
1B. Plank
35secondsx5
2A. Goblet Squat Pause Countdowns
countdown from 7 @ +55, countdown from 5 @ +55, countdown from 4 @ +55
2B. Ab Side-to-Side
(+35x24)x3
Friday, April 4
Crappy uppper body workout that I can’t remember.
Monday, April 7
2A. Medicine Ball Leg Curls
14, 12, 11
2B. Plank
(52sec)x3
Tuesday, April 8
1A. DB Bench Press
(60sx14)x2, 60x13
1B. Chinups
8, 9, 8
2A. Lateral DB Fly- 5 reps, 4 reps, 3 reps with a second pause after each equaling the number of reps
2 sets @ 20lbs, 1 set @ 20lbs for reps of 5-4-4
2B. Seated Row
140x10, 140x10, 145x10
Wednesday, April 9
1A. Trap Bar DL
295x5, 335x3, 325x5, 315x5, 305x5
1B. Reverse Crunches
10repsx5
2A. Goblet Squat Pause Countdowns
countdown from 7 @ +60, countdown from 5 @ +60, countdown from 4 @ +60
2B. Ab Side-to-Side
+35x24, +35x25, +35x25
Thursday, April 10
1A. Close-grip Pushups
16, 16, 16, 17, 17
Couldn’t get in a rack to press today
1B. 5-second Chinups
5, 5, 5, 5, 4
2A. Seated Arnold DB Press
30sx10, 35sx10, 35sx10
2B. One-arm DB Row
(60x10)x3
Friday, April 11
Did this for some cardio today:
http://www.thenategreenexperience.com/how-to-get-ripped-and-hate-your-life-in-10-minutes-or-less/
Sunday, April 13
2A. Chinups
9, 8, 7
2B. Single-Leg Medicine Ball Leg Curl
6, 5, 5
3A. Weighted Incline Situps
+35x24, +35x18, +35x17
3B. DB Bench Press
(60sx14)x3
Monday, April 14
Did a few rounds of HIIT at home.
Tuesday, April 15
1A. Elevated Overhead Pistol Squats
Regular: (+10x8)x5
1B. Plank
(37 seconds)x5
2A. Medicine Ball Legu Curls
14, 12, 12
2B. Reverse Crunch
15, 15, 15
Wednesday, April 16
1A. Close Grip Pushups
20, 18, 18, 16, 12
1B. Weighted Chinups
((BW+8)x5)x5
2A. Lateral DB Fly Pause with Holds
(10sx5, 4, 3)x2, 12s x 5, 4, 3
2B. Weighted Chinups
((BW+8)x5)x3
Thursday, April 17
1A. Trap Bar DL
295x5, 335x5, 325x5, 315x5, 305x5
Really happy to hit all 5 reps across the board on these.
1B. Ab Side-to-Sides
(+35x20)x5
2A. Goblet Squat Pause Countdowns
countdown from 7 @ +60, countdown from 5 @ +60, countdown from 4 @ +60
2B. Side Planks
(35sec/side)x3