Weight for DBs is of one of the weights not both so 35 means I did 35 in each hand
FG= Fat Gripz
NG=Neutral Grip
D/S= Drop set, follows previous set without rest
BW Body Weight
PWS Preworkout supplements
Saturday Jan 15th
A1 Bench Press
45/9*3
115/5
Tempo 4010
135/6
155/6
155/7 Fat Gripz (FG)
165/6 FG
175/6
185/6
A2 Pull-ups
3
3
Tempo 4010
5
6
5
6
5
4
B1 Dips
Tempo 3010
bw(172)/10
bw+20/8
bw+30/7
bw+30/7
B2 DB Bent-over rows
Tempo 3010
55/8
60/8
65/7
65/7
Monday Jan 17th Lower Body
Deadlift wide grip
95/10
95/5
115/5
Tempo 4010
115/10
135/10
155/6
155/6
145/8
145/7
Front Squat
115/8
125/8
135/6
135/6
145/6
145/6
Wednesday Jan 19th Upper Body
slept in
Beginning Deload week
A1 DB Incline Chest
W/U
20/10
20/10
30/5
40/5
Tempo 4010
45/6
45/6
45/6
45/6
45/6
A2 Seated Row
WU
40/10
40/10
60/5
70/5
Tempo 4010
80/6
80/6
80/6
90/6
100/6
100/6
B1 Flys
Tempo 4010
20/8
25/8
25/6
25/6
25/6
25/6
B2 Incline Arm Curl
Tempo 4010
20/8
20/6
20/6
20/6
20/6
20/6
Thursday Jan 20th
Off day light jog at school @ 6am
Friday Jan 21st
6am Walk
no workout PT no show
Saturday 22nd LB
Deadlift Snatch Grip
45/10
95/5
115/8
Tempo 4010 rest 2 minutes
115/6
115/7
115/6
125/6
125/6
135/6
Front Squat
Tempo 4010 rest 2 minutes
115/6
115/6
115/6
125/6
135/6
135/6
Mon 24th Jan UB
A1 Barbell Bench Press Incline
WU
45/10*3
95/5
115/4
Tempo 301 90 seconds
135/5
135/5
135/5
135/5
135/5
A2 Pullups rest 90 seconds
BW 172
5
5
Tempo 201
5
5
5
4
B1 Dips
BW 172
Tempo 301 rest 70 seconds
9
9
8
8
B2 DB Bent-over Rows 70 seconds
Tempo 301
45/8
45/8
45/8
45/8
Tues Jan 25th
A1 Deadlift regular grip
Regular grip, pronated rest 2-3 minutes
45/10
95/5
135/5
185/5
205/5
alternating grip
215/5
215/6
265/2*my back!
B1 DB Arnold Press standing
rest 60-90 seconds longer with the heavier weight
25/8
35/9
40/9
55/5
B2 Incline DB Arm Curl, simultaneously
rest 60-90 seconds
15/8
25/9
32.5/7
32.5/5
Jan 27th Thursday Testing
Going to start Wendlers 5/3/1
Deadlift 265/2 = 280/1
Squat 225/6 = 270/1
Bench 205/6 = 245/1
Military Press 115/5 = 157/1
-workout days will be titled based off the main exercise being down
Jan 30th Military Press
A1 Military Press
45/7
65/5
85/3
105/5 FG
110/5 FG
120/6
A2 Dips
6
7
6
DB Curl
55/10
75/6
65/9
Jan 31 Deadlift
95/5
115/5
135/3
185/5 Regular grip
200/5 Regular grip
210/9 alt grip at 6 reps
Step ups Barbell
45/8
95/10
95/10
95/10
Calves standing one leg plate(holding one plate)
35/10
25/12
Abs
random stuff
Feb 1st Karate 1.5 hrs
Feb 2nd Bench
A1 Bench
45/10
95/5
115/4
135/3
165/5
175/5
185/9
A2 Pull ups4
4
6
6
6
6
B1 DB-Rows
60/10
70/8
70/10
B2 Face-pulls
80/10
80/11
70/13
Feb 3rd Thursday Karate 3 hours
Feb 6th Sunday Highland Tossing Clinic
Feb 7th Monday Squat
A1 Back Squat
45/10
95/5
115/4
135/3
180/5 (no shoes)
195/5 (no shoes)
210/9 (no shoes)
B1 Good Mornings
95/10
115/12 (plates under toes)
135/12 (plates under toes)
B2 Seated Calf raise
70/11
95/12
115/11
Hanging leg raise (feet to hands)
5
3
3
Feb 9th Wed Shoulder Press Week 2
A1 Standing Military Press
45/6*2
65/4
85/3
110/3
120/3
125/5
A2 Pull-ups
6 narrow grip
8 wide grip
7 wide
6 narrow
B1 Dips
12
BW(170)+30/11
Bw(170)+30/10
B2 T-bar Machine
45/8 medium grip
70/8 medium grip
45/12 narrow grip
Feb 11 Fri Deadlift
Deadlift
45/5
115/4
135/3
200/3 Alternating Grip
210/3 AG
220/10 AG
Step Ups barbell
95/9
95/9
95/10
Standing Barbell Calf Raise
weight that is on one side, barbell was 15lbs
45/12
45/12
70/12
Core
SB crunchs
12
Plank
20 seconds
Hanging sit-ups
3 sets of 6 reps
Feb 12h Chest Press
A1 Chest Press
45/10*2
95/5
115/4
135/3
175/3
185/3
200/9
A2 Pull-ups Medium grip
4
6
6
8
6
B1 DB chest Press, neutral grip
75/7
70/9
65/14
B2 DB Bent-over row
70/12
65/12
65/12
Feb 13 Sun
Iaido 3 hours
Feb 14 Mon Squat
A1 Squat
45/10
95/5
115/4
135/3
195/3
210/3
220/7
B1 Good Mornings
135/6
135/6
135/6
155/6
B2 Seated Calf Raise
70/12
95/12
95/15
C3 Hanging leg raise(i.e. feet to hands)
5
5
3
Feb 15 Tuesday Karate 2.5 hours
Feb 16 Wednesday Military Press
A1 Military Press Standing
45/6*3
65/4
85/3
105/5
120/3
130/4
A2 Chin Ups
4
6
8
8
6
B1 DB chest press neutral grips
65/12
65/10
B2 DB bent over row
65/10
65/11
*stopped early felt like throwing up, I believe rest were too short
*checked BP 133/93 RHR 59 2 hours later
Thursday Feb 17
Karate 2.5 hours
BP 127/78
Body Fat 10.3%
8 Triceps
9 Pectoral
7 Midaxilla
7 Subscapula
20 Abdomen
8 Suprailiac
15 Quadriceps
hmmmm I wonder where be the fat.pirate voice
Fri Feb 18
Deadlift
45/8
95/6
115/5
135/4
185/5
210/3
230/7
A1 Leg Curl Cybex
85/8
105//7
125/6
105/10
85/11
A2 Calf raise standing, smith
80/10
80/12 tempo 1110
105/9
105/10
External rotator cuff
5/15
7.5/12
7.5/12
Sat Feb 19 chest
A1 Bench Press
45/10*2
95/5
115/4
135/3
165/5
185/3
210/7
A2 Pull ups
3w
4w
4w
6w
5w
7m
B1 Dips wider then shoulders
12
12+25
10+35
9+35
B2 Barbell bent over row
95/12
135/12 underhand grip
135/10 overhand grip
135/12 overhand
Sunday Feb 20
Highland throwing
Teus Feb 22 Squat
Squat
45/8
95/4
115/3
135/4
180/5
210/3
230/6
B1 Good morning
135/6
115/8
115/8 201
125/7 10X
125/7 slower
B2 Seated calf raise
45/15
45/11 301
55/12 40X
55/13 401
Hanging leg raise
5 with straps
4 w/s
4 w/o
3 w/o
Week 4 Deload
Feb 23
A1 Military Press
20/6
40/8*2
50/8
70//5
90/5
A2 Chin Ups
5
5
4
B3 Incline DB Press 55 degree
35/10
40/10
45/8
B4 DB Bent over Row
35/10
40/10
45/12
C5 back ext, starting parallel to ground
9
9
Feb 28th
A1 Deadlift
45/10
95/52
100/5
125/42
150/*2
A2 Front Squat
95/5
95/6
95/5
95/5
95/5
B3 Standing Calf raise db
25/10
25/12
30/10
B4 DB External rotator cuff one arm at a time
5/12
10/12
10/12
Feb 28th
A1 Bench Press DB
weight total from both DBs
40/82
60/52
80/5*2
90/5
100/5
A2 Barbell Bent-over row
70/72
80/62
90/7
100/7
B3 Dips-wider then shoulder
8
6
7
B4 Pull-ups neutral grip
6
5
5
March 1st
no rack, had to clean and press
Squat
45/52
95/52
115/52
135/52
Good Morning
95/6*4
Seated Calf-raise barbell
40/15
80/14
100/13
*controlled slow movement
Hang leg raise
5
4
4
Week 1 of Jim Wendlers 5/3/1 (modified from previous month)
Mar 2nd
A1 Military Press
45/52
65/3
85/3
95/52
110/52
125/52
A2 Pull-ups
3
4
5
6
7
6
B3 Dips
12
7/+30
10/+30
B4 T-bar machine
24/14
35/10
35/10
Mar 2nd Arms
A1 Standing Barbell Arm Curl
30/5
40/5
50/5
60/4
70/4
80/3
70/4
60/7
A2 Seated DB overhead Press-no back support
30/5
40/5
50/5
60/5
70/5
80/6
70/8
70/10
B3 Incline DB arm curl 37 degree
-weight in one arm
20/8
25/7
30/6
35/2
B4 Supine DB arm ext
15/8
20/8
25/8
30/5
March 4th
Deadlift
45/52
95/52
115/3
150/3
170/5*2
200/*2
225/5
225/6 -grip slipping
Front Squat (full Squats as are all the previous ones)
115/10
135/10
185/5
DB standing calf raise
35/11
35/11
35/10
40/8
40/8
External rotator
10/12
10/10
12.5/12
March 5th
A1 Bench Press
115/5 FG
135/3 FG
150/52 FG/no FG
170/52
195/5
195/9
A2 Bent over DB row
30/5
40/5
50/5
50/2 FG
40/7 FG
60/9
70/8
60/13
B3 Incline press #2 neutral grip
35/12
40/12
50/10
60/10
B4 Upright row
25/7 DB *feels like crap
60/9 BB *to collarbone
30/11 DB *mostly in forearms
Facepull #7/12
Cable rev crunches
40/10
40/9
40/6 not holding anything
March 8th
@ YMCA
Pre-work supp: FBX
A1 Squat
45/5
95/5
135/3
175/52
190/52
215/7
B2 Good Morninigs
115/6
115/6
125/6
B3 Step-ups
115/8
115/8
C4 Calf raise seated
tempo 2110
45/12
70/11
Karate 2 hours
March 9th
A1 DB standing Arnold Press
Total Weight from both DBs
30/5
40/3
60/3
70/3
80/3
90/4
100/3
110/3
120/2 Failed on 3
120/2 NG
110/6
A2 Pull-ups wide
BW 176
2
2
4
5
4
4
4
4
2
B3 Dips, hands wider than shoulders
BW 176
9
11
10
10/+20 lbs
B4 Cable Seated Row, wide grip supinated
80/10
80/10
100/7
70/5 D/S
March 10th
Karate 2 hours
March 13th
@ YMCA
PWS FBX
A1 Deadlift
45/8
95/6
135/3
155/3
185/3
210/3
235/3
275/3
295/3 PR
315/0 FAILURE (couldn’t move weight)
B2 Front Squats
45/6
95/4
135/8
135/8
135/8
155/7
B3 Leg Curl
80/8
90/9
100/8
110/8
C4 Calf Raise DB Standing
30/8
30/10
30/12
C5 External Rotation, rotator cuff
10/10
10/12
15/12
March 14th
@24
A1 Bench Press
45/8*2
115/3
135/3
160/3
185/3
205/3
190/6
195/6
170/7 D/S
A2 DB bent over row
55/5
55/6
65/9
75/8
75/8
B3 Incline Press NG
50/10
60/8
60/6
B4 Upright Rows Barbell
70/9
80/8
60/10
March 17th
@ Y
Squat
45/8
95/4
115/3
155/3
180/3
205/3
225/4
230/3
260/3
Good Mornings
145/8
135/8
*talked too much, had to leave for work
March 19th Mentorship in Fresno
March 20th Mentorship in Fresno
March 21st Monday
@Y
A1 Military Press
45/8
65/5
75/3
95/3
110/5
125/3
140/3 PR
B2 Pull-ups medium grip
BW 176
6
8 PR
7
6
B3 Dips
10
10/+35
9/+55 PR, for weight
C4 T-Bar -towel for handles
*using quarters
75/6
75/9
100/8
75/8
March 22nd
@Y
A1 Deadlift
95/6
135/5
165/3
185/3
200/5
225/3
250/7 PR, for reps and weight
B2 Front Squats
135/8
155/8
165/8
185/6 PR for reps
B3 Leg curls
80/10
95/9
115/7
105/9
Calf raise standing DB one leg at a time
25/11
30/10
35/10
PM Karate 2 hours
March 24th
Karate 2 hours
March 25th Friday
A1 Bench Press
45/6
90/3
115/3
140/3
170/5
195/3
220/7
250/1 PR
B2 DB Bent over row
40/5
65/10
70/9
80/7
B3 DB Incline Press NG
40/5
60/9
70/6
65/6
C4 DB Standing Arm Curl
15/6
25/9
30/9
40/2
35/2 D/S
30/2 D/S
20/2 D/S
C5 Core, cable rev crunches
40/10
70/9