Thursday, July 31
Shot hoops for about 45 minutes
Friday, August 1
- Elevated Pistol Squat
+40x5, +45x4, +50x3, +20x10
2A. Sumo Deadlift
205x6, 215x6, 225x6
2B. Ab V-ups
12, 12, 12
3A. Bulgarian Split Squat Jumps
(10sx5)x3
3B. Russian Twists
35x24, 35x24, 25x24
-
Weighted Chinups
+15x6, +15x5, +15x4, +15x5, +15x4, +15x1 -
Sprints
3 buildup and 3 quick-start
Saturday, August 2
A. Weighted Dips
+25x10, +30x8, +35x6, BWx18
B1. Face Pulls
55x15, 60x15, 65x15
B2. Tricep Pushups
(+25x11)x3
C1. DB Elevator Fly
(12sx6)x2, 12sx5
C2. Cable Curls
80x15, 85x15, 90x15
Monday, August 4
- Trap Bar Deadlift
280x10, 300x8, 320x6, 210x20
2A. Press
140x6, 140x6, 140x5
2B. Dead Bugs
13, 12, 12
3A. Front Squat
115x"21s", 135x6rep countdown, 140x10
3B. Batwing Rows
(35sx8)x2, 30sx8
-
Weighted Chinups
+15x6, x6, x4, x4, x3, x2 -
Single Leg court hops and sprints
13x2, 2
Tuesday, August 5
Shot hoops for about a half hour.
Wednesday, August 6
A. Bench Press
155x10, 165x8, 180x6, 125x20
B. Front Squat
165x6, 180x6, 175x6
C. Weighted Chinups
+20x6, +15x5, +15x4, +15x4, +15x3, +15x3
D1. Medicine Ball Leg Curls
11, 10, 10
D2. Seated Rows
150x10, 160x10, 160x10
Thursday, August 7
Did a Focus T25 cardio video today. Pretty tough, and good cardio workout that really got met sweating.
Saturday and Sunday, August 9 and 10
Did two Focus T25 cardio workouts again
Monday, August 11
- Hex Bar Deadlift
250x10, 255x8, 260x6, 205x20
2A. Bulgarian Split Squat Jumps
(10sx5)x3
2B. Dead Bugs
13, 13, 12
3A. Front Squat
115x"21s", 140x6rep countdown, 145x10
3B. Russian Twists
(35x24)x3
Tuesday, August 12
A. Bench Press
160x10, 165x8, 185x6, 125x20
B. Weighted Chinups
+20x6, +20x5, +20x4, +20x4, +20x3, +20x3
C1. Press
140x6, 140x6, 140x5
C2. Batwing Rows
(35sx8)x3
D1. DB Fly
Elevators- 12sx7, Reps and Pauses- 10sx5,4,3,2,1
D2. Tricep Pushups with feet on bench
10, 10
Thursday, August 14
- Elevated Pistol Squat
+45x5, +45x4, +50x3, +25x10
Went a little lighter because my form was failing at times
2A. Sumo Deadlift
215x6, 225x6, 235x6
2B. Ab V-ups
13, 13, 12
3A. Front Squat
170x6, 175x6, 180x6
3B. Russian Twists
45x24, 35x24, 25x24
Friday, August 15
A. Weighted Dips
+25x10, +35x8, +45x7, BWx18
B. Weighted Chinups
+20x6, +20x5, +20x4, +20x4, +20x3, +20x3
C1. Bench Press
160x10, 155x10, 155x10
C2. Seated Row
160x10, 160x10, 155x10
Out of town last week, but back it at now!
Monday, August 25
A. Sumo DL
215x6, 225x6, 240x6
B. Front Squat/Push Press Combo
115x(10/5, 8/4, 6/3, 4/2, 2/2)
C. Jump Squats/Kettlebell Swings/Barbell Row, 21-15-9
BW, 25, 135
Gym was super packed today and this was not what I had intended to do, but it was a good break-in workout nonetheless.
Tuesday, August 26
10-minute ab video and a 4-min round of tabata with jump shots and back and forth hops
Wednesday, August 27
A1. Front Squat
165x6, 180x6, 170x6, 165x6
A2. Barbell Press
125x6, 140x6, 140x5, 135x6
B1. Bench Press
165x8, 170x8, 165x8
B2. Medicine Ball Leg Curl
8, 8, 8
C. Incline Lat Raise/Curl Combo
15sx10
Thursday, August 28
10-minute ab video and a 4-min round of tabata with jump shots and side-to-side hops
Friday, August 29
A1. Deadlift
225x6, 245x6, 235x6, 225x6
A2. DBRow
(45sx6)x3
B1. DB Bulgarian Split Squat
(30sx8)x3
B2. BB Press
115x8, 125x8, 115x8
C1. Bicep-Tricep Combination
20sx10, 25sx10, 20sx10
Sunday, August 31
A. Front Squat
145x10, 160x8, 185x6, 120x20
B1. Sumo DL
225x6, 245x6, 205x6
B2. Elevated Pistol Squat
(+10x8)x3
Legs are going to very sore…
Monday, September 1
A. Bench
165x10, 170x8, 185x6, 125x20
B1. Weighted Chinup
+20x5, +20x5, +20x4, +10x5, +10x4
B2. Weighted Dips
+25x8, +35x8, +45x7, +25
C1. Pushups
10, 8, 6, 4, 2
C2. Seated Rows
150x10, 160x8, 170x6, 175x4, 180x2
Just feel really tired today…not a good workout at all!
Tuesday, September 2
Shot hoops for 25 minutes and then did a series of core and chin-up stuff for 10 minutes.
Wednesday, September 3
A1. Front Squat
165x6, 190x6, 170x6, 165x6
A2. Barbell Press
125x6, 145x5, 140x5, 135x6
B1. Bench Press
170x8, 170x8, 165x8
B2. Medicine Ball Leg Curl
9, 8, 8
C. Incline Lat Raise/Curl Combo
15sx10