Training
Ramped weights for warm-up
ABDOMEN
Cable crunch 2 x 20
Dead Bug w/ wall press 2 x 20
BENCH PRESS COMPELX
Top 1/2 bench 225x3
Bench press 185x3
MB chest pass 6 kgs x8
Incline plyo push-up BWx8
Speed DB bench 25x:20
Prowler chest press x 30ft.
All done in circuit for 4 rounds
DL COMPLEX
Top 1/2 DL 365x3
DL floor 295x3
Clean from blocks 135x3
Clean jumps 135x8
Broad jumps BWx8
Slow Prowler push x 30ft.
All done in circuit for 4 Rounds
ASSISTANCE
DB row 3 x 12 each
Prone DB L’s 3 x 12
Training - LATS & BICEPS
LATS
A1. Lat pull over machine 4 x 8 -12 (hold peak contraction)
B1. Wide lat pull down 4 x 8 -12 (hold peak contraction)
B2. Straight arm pull down 4 x 8 -12 (hold peak contraction)
C1. Decline DB pull over 4 x 8 -12 (hold peak contraction)
C2. Rev. grip barbell row 4 x 8 -12
BICEPS
A1. Rev. EZ curl 4 x 8 -12 (full rep w/ half down pause)
B1. DB Hammer curl 4 x 8 -12 (full rep w/ half down pause)
C1. Seated incline DB curl 4 x 8 -12 (full rep w/ half down pause)
D1. Wide grip EZ curl 4 x 8 -12 (full rep w/ half down pause)
PROWLER
A1. Back circuit x 30ft.
A2. Biceps circuit x 30ft.
3 rounds
Measurements taken this morning
Neck - 16.5
Chest - 42.5
Waist - 36
HIps - 43
Thighs - R: 26 L: 26
Calves - R: 15.75 L: 16
Biceps - R: 15 L: 14.75
A.M. Training
Ramped weights for warm-up
OHP COMPELX
Top 1/2 seat OHP
145 x 4
Standing OHP
95x4
Push Press:
95x4
Med Ball OHP:
6 kgs x9
Speed DB Press:
15x :25
Prowler OHP Pattern x 30ft.
4 Rounds
ASSISTANCE
Cable OH Tri. Ext 3 x 10
Wide Neutral Pull-up 3 x 8
Face Pull 3 x 10
P.M. Training
ABDOMEN
Ab wheel 2 x 15
Pilaf Press 2 x :25
SQUAT COMPLEX
Top 1/2 Squat:
365, 365, 385, 405 x4
Front Squat:
135 x 4
Snatch from hang:
95x3
Squat Jumps:
15 DB x 8
Vertical Jumps:
BWx8
Prowler low backpedal x 30ft.
4 Rounds
Training A.M.
Ramped weights for warm-up
DL COMPLEX
Top 1/2 DL 355, 375, 405, 405 x 4
DL floor 295, 295, 295, 315 x 4
Clean from hang 135 x 4
Clean jumps 135 x 9
Broad jumps BW x 9
Slow Prowler push x 30ft.
All done in circuit for 4 Rounds
Training P.M.
Ramped weights for warm-up
ABDOMEN
Cable crunch 2 x 20
Dead Bug w/ wall press 2 x 20
BENCH PRESS COMPELX
Top 1/2 bench 225, 235, 245, 255 x 4
Bench press 185, 195, 205, 215, x 4
MB chest pass 6 kgs x 9
Incline plyo push-up BW x 9
Speed DB bench 25 x :25
Prowler chest press x 30ft.
All done in circuit for 4 rounds
Fasted today. Feel pretty good.
Training - NEURAL CHARGE & BICEPS
Snatch High Pull x 3 - 5
Seated Box Jumps x 3 - 5
Bench Press from Pause x 3 -5
MB Slams x 5
ABDOMEN
Hanging Legs Raises 2 x 12
BICEPS
Rev. EZ Curl 4 x 10
DB hammer curl 4 x 10
Narrow grip EZ curl 4 x 10
Left arm seated incline curl 2 x 10
Wide grip EZ curl 4 x 10
Left arm supination curl 2 x 10
(Used straight sets changing wgt every set)
Yesterday’s A.M. Training - SQUAT & OHP COMPLEX
Ramped weights for warm-up
SQUAT COMPLEX
Top 1/2 Squat 355, 375, 405, 425 x4
Front Squat 135, 145, 155, 155 x 4
Snatch from hang 95x3
Squat Jumps 15 DB x 9
Vertical Jumps BW x 9
Prowler low backpedal x 30ft.
4 Rounds
Yesterday’s P.M. Training
OHP COMPLEX
Ramped weights for warm-up
Top 1/2 seat OHP 145, 155, 165, 165 x 4
Standing OHP 95, 105, 115, 115 x 4
Push Press 95, 105, 115, 115 x 4
Med Ball OHP 6 kgs x 9
Speed DB Press 15x :25
Prowler OHP Pattern x 30ft.
4 Rounds
ASSISTANCE
French Press 3 x 10
Rev. Grip Pull-up 3 x 8 (2 sec. pause at top)
TRX L’s 3 x 10
ABDOMEN
Ab wheel 2 x 15
Pilaf Press 2 x :25
Been slacking at putting up my training sessions the day that they are completed the last couple days, but the complex program is going very well and amy seeing good results so far. New pictures to be posted on monday morning and will post new pictures and measurements every 2 weeks that I use this program. I plan on at least doing 2 cycles of the star complexes. So, without further adieu here is yesterdays training complexes and todays session as well.
Training - BENCH & DL COMPLEX
Ramped weights for warm-up
ABDOMEN
Cable crunch 2 x 20
Dead Bug w/ wall press 2 x 20
BENCH PRESS COMPELX
Top 1/2 bench 225 x 4 (felt like performance would go down with more wgt)
Bench press 185, 195, 205, 205 x 4
MB chest pass 6 kgs x 9
Incline plyo push-up BW x 9
Speed DB bench 25 x :25
Prowler chest press x 30ft.
All done in circuit for 4 rounds
DL COMPLEX
Ramped weights
Top 1/2 DL 355, 385, 425 x 4
DL floor 295, 295, 315 x 4
Hang Clean 135 x 4
Clean jumps 135 x 9
Broad jumps BWx8
Slow Prowler push x 30ft.
All done in circuit for 3 Rounds
Had to cut the DL complex short because of time constraints so I tried to push the wgt a bit
Now here is today’s lats & biceps workout using CT’s fatigue techniques.
Training - LATS & BICEPS
LATS
A1. Lat pull over machine 4 x 8 -12 (hold peak contraction)
B1. Wide lat pull down 4 x 8 -12 (hold peak contraction)
B2. Straight arm pull down 4 x 8 -12 (hold peak contraction)
C1. Decline DB pull over 4 x 8 -12 (hold peak contraction)
C2. Rev. grip barbell row 4 x 8 -12
BICEPS
A1. Rev. EZ curl 4 x 8 -12 (full rep w/ half down pause)
B1. DB Hammer curl 4 x 8 -12 (full rep w/ half down pause)
C1. Seated incline Alternating Reverse DB curl 4 x 8 -12 (held the up position and alternated reps)
D1. Alternating Reverse DB Curl 4 x 8 -12 (held the up position and alternated reps)
PROWLER
A1. Back circuit x 30ft.
A2. Biceps circuit x 30ft.
3 rounds
New measurements taken this morning. It has only been a week since last taken, but this will be the protocol in which I will track my progress during my time using the star complexes.
7/25
Weight - 220.6 lbs (-4)
Neck - 16.5 (-0)
Chest - 41 (-1.5)
Waist - 34.5 (-1.5)
HIps - 42.25 (-.75)
Thighs - R: 25.5 (-0.5) L: 25.5 (-0.5)
Calves - R: 15.5 (-0.25) L: 15.75 (-0.25)
Biceps - R: 14.75 (-0.25) L: 14.5 (-0.25)
New photos of progress are below
Flexed Front
Front Relax
Back Relaxed
Front DB Bicep
Back DB Biceps
Rear Lat Spread
The beginnings of “HAWT ABZ” haha
A.M. Training
Ramped weights for warm-up
OHP COMPLEX
Top 1/2 seat OHP 145, 155, 165, 165 x 5
Standing OHP 95, 105, 115, 115 x 5
Push Press 95, 105, 115, 115 x 5
Med Ball OHP 6 kgs x 10
Speed DB Press 15x :30
Prowler OHP Pattern x 30ft.
4 Rounds
ASSISTANCE
TRX Back Flys 3 x 10
Cable OH Tri. Ext. 3 x 8
Narrow Neutral Grip Pull-up 3 x 9 (2 sec. pause at top)