Friday, June 27
- Elevated Overhead Pistol Squat
+35x2, +25x4, +16x6, +10x8, +10x10
2A. DB RDL
80sx8, 75sx8, 75sx8
2B. Weighted Dips
+20x10, +20x10, +20x9
3A. DB Lateral Raises and Pause Holds
(12x6,4,3)x3
3B. Incline Situps
(+12x25)x3
Chinup Challenge Today: 31 reps in 5 minutes. I was hoping for around 40, but I think I tried to complete too long of sets right away. Looking for some improvement next week.
Sunday, June 29
- Trap Bar Deadlift
350x2, 340x3, 315x6, 295x8, 275x10
2A. Goblet Squat
(+70x15)x3
2B. Dead Bugs
11, 11, 10
3A. Kettlebell Swings
(40x10)x3
3B. Ab Reaches
9, 9, 9
Monday, June 30
1A. Chest Fly/Press Combo
45sx8, 40sx8, 40sx8
1B. Inverted Row
11, 11, 10
2A. DB Lat Raise Pauses
(10sx14)x3
2B. Face Pulls
40x15, 50x15, 60x15
3A. DB Hammer Curls
45sx5, 35sx10, 30sx15
3B. Weighted Diamond Pushups
+25x10, +10x10, +10x10
Also played basketball for about an hour in the evening.
Tuesday, July 1
- Elevated Overhead Pistol Squat
+35x2, +25x4, +20x6, +10x8, +10x10
2A. DB RDL
80sx8, 80sx8, 75sx8
2B. Incline Situps
(+15x25)x3
3A. Single-leg court hops
13, 13
3B. Plank
(1minx3)
Was out of town this weekend, but I will be back to posting this week.
Tuesday, July 8
- Trap Bar Deadlift
350x2, 340x3, 315x6, 295x8, 275x10
2A. Goblet Squat
+70x16, +70x15, +70x15
2B. Dead Bugs
11, 11, 11
3A. Kettlebell Swings
(40x10)x2, 50x10
3B. Ab Side-to-Side
(+25x20)x3
Wednesday, July 9
A. Barbell Press
160x2, 150x4, 140x6, 125x8, 115x9
B1. Dips
+25x10, (+20x10)x2
B2. Seated Rows
(160x10)x3
C1. Cable Curls
70x15, 75x15, 80x15
C2. Halfcourt Sprints
3 up and back, 2 up and back, 1 up and back
Thursday, July 10
Shot hoops for about 45 minutes
Friday, July 11
- Elevated Overhead Pistol Squat
+35x2, +25x4, +20x6, +15x8, +10x10
2A. DB RDL
(80sx8)x3
2B. Incline Situps
(+15x25)x2, +20x25
3A. DB Chest Fly/Press
(45sx8)2, 40sx8
3B. Diamond Pushups
+25x10, +25x10, +10x10
Saturday, July 12
Chinup challenge today, and I was able to improve my five minute total to 37 reps. Still not great, but I’m glad to see the improvement. Also climbed the Jacob’s Ladder for some intervals afterwards.
Sunday, July 13
Shot hoops for about 45 minutes
Monday, July 14
- Trap Bar Deadlift
350x2, 340x4, 315x6, 295x8, 275x10
2A. Chest Fly/Press Combo
(45sx80x3
2B. Lunge-press combo
(40x8)x3
3A. Dead Bugs
12, 11, 11
3B. Single-leg Court Hops
13, 12
Wednesday, July 16
A. Barbell Press
160x2, 150x4, 140x6, 125x8, 115x8
Can’t seem to get all 10 reps on the last set. Making me mad!
B1. Goblet Squat
+70x16, +70x16, +70x15
B2. Ab Physioball Rollout
9, 9, 8
C1. Kettlebell Swings
+50x10, +50x10, +40x10
C2. Weighted Dimaond Pushups
(+25x10)x3
Thursday, July 17
Played basketball for about two hours
Friday, July 18
- Elevated Overhead Pistol Squat
+35x2, +25x4, +25x6, +15x8, +10x10
2A. DB RDL
(80sx8)x3
2B. Incline Situps
(+15x25)x2, +20x25
3A. Weighted Dips
+25x10, +22.5x10, +20x10
3B. DB Fly Pause and Holds
(10sx14)x3
Saturday, July 19
Only able to get 36 reps in 5 minutes for my chinup challenge today, which was down a rep from last week. Also shot hoops for about 45 minutes.
Tuesday, July 22
- Trap Bar Deadlift
275x10, 295x8, 315x6, 205x20
2A. Barbell Press
140x6, 140x6, 135x6
2B. Kettlebell Swings
(50x10)x3
3A. Dead Bugs
12, 12, 11
3B. Batwing Rows
(30sx8)x3
- Weighted Chinups
+20x5, x4, x4, x3, x3, x3, x3
Wednesday, July 23
Shot hoops for about a half an hour and ran a few sprints.
Thursday, July 24
- Elevated Pistol Squat
+40x5, +45x4, +20x10
2A. Single-leg DB RDL
(40sx6)x3
2B. Ab V-ups
12, 12, 12
3A. Front Squat Count Reps
(115x6)x3
3B. Russian Twists
35x24, 25x24, 25x24
- Weighted Chinups
+15x6, +15x5, +15x3, +15x4, +15x4, +15x3
Friday, July 25
A. Bench Press
145x10, 155x8, 170x6, 125x20
B. Weighted Dips
+25x10, +30x8, +30x6, BWx10
C. Weighted Chinups
+15x6, +15x4, +15x4, +15x3, +15x3, +15x3, +15x2
D1. Face Pulls
50x15, 60x15, 60x15
D2. DB fly Elevator Raises
10sx6, 10sx6, 10sx5
E. Cable Curls
80x15, 80x15, 90x15
Monday, July 28
- Trap Bar Deadlift
280x10, 295x8, 320x6, 210x20
2A. Bench Press
(145x10)x3
2B. Dead Bugs
12, 12, 12
3A. Front Squat
115x"21s", 125x6rep countdown, 135x10
3B. Batwing Rows
(30sx8)x2, 35sx8
-
Weighted Chinups
+15x6, x5, x4, x4, x3, x3 -
Single Leg court hops and sprints
13x2, 2
Tuesday, July 29
Shot hoops for about 40 minutes
Wednesday, July 30
A. Bench Press
150x10, 160x8, 175x6, 125x20
B1. Front Squat
165x6, 175x6, 175x6
B2. Barbell Press
140x5, 135x6, 135x5- a little tired on this today after benching already
C. Weighted Chinups
+15x6, +15x5, +15x4, +15x4, +15x3, +15x3
D1. Medicine Ball Leg Curls
10, 10, 10
D2. Seated Rows
145x10, 145x10, 160x10
E. Sprints
3 Quick-start sprints, 3 build up sprints, all at basketball court length