Some Quads
Front DB Biceps
Front Lat
Most Muscular
Fasted today until after my workout. Felt FUCKIN’ GREAT TODAY!!! Tons of energy while training too bad it was only a neural charge workout and some bi’s and lats :\ Oh, well gonna carry it over into tomorrow’s session and MURDER IT!
Training - NEURAL CHARGE & BICEPS
Box Jumps x 3 - 5
MB Snatch Throws x 3 - 5
Power Skips for height x 5 each leg
Land-mine Pivot press x 3 each arm
Speed DB from floor x 3 each arm
BICEPS
Rev. DB Curl 4 x 10
AR Thor’s Hammer Pro/Supination’s 4 x 10
DB Hammer curl 4 x 10
AR Single arm Sledgehammer strikes 4 x 10 each
Wide elbow rope cable curl 4 x 10
Lft. Arm Wide Elbow DB curl 4 x 10
AR Wrist Ext. 4 x 10 each
BB curl 4 x 10
Lft. Arm Supination curl 4 x 10
(Used straight sets changing wgt every set)
Lft. Arm DB Row 2 x 10
Lft. Arm Lat Pull 2 x 10
Trying to bring up my left biceps and left lat because i’m so right side dominate
MURDERED IT!
SQUAT COMPLEX
Top 1/2 Squat x 4
AR Calf raise machine shrug x 10
Front Squat 175 x 4
AR Rope Straight arm pull down x 10
Snatch from hang 105 x 4
AR Bent DB Row x 10
Squat Jumps 20 DB x 9
AR Prone Rear Delt DB Swings x 10-15
Vertical Jumps BW x 9
Tire backpedal x 30ft.
4 Rounds
OHP COMPLEX
Top 1/2 seat OHP 175 x 4
AR Face pull 2 x 8-10
Standing OHP 125 x 4
AR Band pull apart 2 x 8-10
Push Press 125 x 4
AR DB Y’s 2 x 8-10
Med Ball OHP 6 kgs x 9
AR DB L’s 2 x 8-10
Speed DB Press 20x :25
Prowler OHP Pattern x 30ft.
4 Rounds
Only did AR with the first 2 rounds of the OHP complex. Performance decreased slightly. But, the good thing is tomorrow’s FRIDAY and it’s deadlift day and that means it’s my favorite lift of the FUCKING WEEK! SO THERE IS ONLY ONE THING TO DO AND THAT IS GO NUCLEAR ON THIS WORKOUT AND ENJOY THE WEEKEND BABY!
Deadlifted and bench pressed today. Naturally it was awesome.
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 265 x 4
AR Heavy Partial lateral raise x 8
Bench press 225 x 4
AR Lateral raise x 8
MB chest pass 6 kgs x 9
AR Lateral raise OH x 8
Incline plyo push-up BW x 9
AR Seated Incline lateral raise x 10
Speed DB bench 30 x :25
Prowler chest press x 30ft.
4 Rounds
DL COMPLEX
Top 1/2 DL 475 x 4
AR Heavy Partial Front Raise x 8
DL floor 345 x 4
AR Front Raise x 8
Hang Clean 145 x 4
AR Front Raise OH x 8
Clean jumps 145 x 9
AR Laying on Flat Bench Front Raise x 10
Broad jumps BW x 9
Slow Prowler push x 30ft.
Completely smoked after this workout. Another great deadlifting day as usual. If deadlifting is one the docket for the day is always going to be a good day!
Didn’t realize what time my gym closed today, so I had 45 minutes or so to CRUSH LATS
The rest of my posted didn’t go up dunno what happened… :\
LATS - Minimal rest between sets
A1. Kayak rows 4 x 8 each side and 1 in the middle
No rest between exercise changes
B1. Rope straight arm pull-down x 8-10
B2. Kneeling forward lean rope pull-down x 8-10
B3. Kneeling backward lean rope row (to navel) x 8-10
AR. Cable OH Tri. Ext. x 8-10
4 Rounds
No rest between exercise changes
C1. Forward lean Rope straight arm pull-down x 8-10
C2. Standing Rope row (to navel) x 8-10
C3. Standing neutral pull-down (to navel) x 8-10
AR. Incline close push-ups x till good fatigue feeling
3 Rounds
Finished Lats of with wide neutral rows to navel 2 x 8 sec. hold, 6 sec. hold, 4 sec. hold then 1 rep
ALL THIS WORK IN ABOUT 3O min. OR SO, AWESOME TRAINING DENSITY!
BICEPS
A1. Rev. DB Curl x 8-10
A2. DB Hammer curl x 8-10
A3. Wide elbow DB curl x 8-10
A4. Barbell curl x x 8-10 (bar only)
4 Rounds
Used constant tension technique with no rest between exercise change never putting down the weight. Also, decreased weight every new round. AWESOME FOREARM AND BICEPS PUMP!
After Lats & bi’s yesterday
Going 6 rounds of each complex all week then I’m going to take a deload week. Not gonna lie, 6 rounds was damn tough, but it did all of them with pretty good performance.
Training
Ramped weights for warm-up
OHP COMPLEX
Top 1/2 seat OHP 175 x 5
AR Rev. grip cable EZ curl x 8
Standing OHP 125 x 5
AR Hammer curl x 8
Push Press 125 x 5
AR Narrow DB curl x 8
Med Ball OHP 6 kgs x 10
AR Supination curl x 10
Speed DB Press 20x :25
Prowler OHP Pattern x 30ft.
6 Round
Top 1/2 Squat 475 x 5
AR Calf raise machine shrug x 8
Front Squat 175 x 5
AR Wide Neutral Pull-up x 6
Snatch from hang 105 x 5
AR Bent DB Row x 8
Squat Jumps 20 DB x 10
AR Prone Rear Delt DB Swings x 12
Vertical Jumps BW x 10
Tire backpedal x 30ft.
6 Rounds
Keeping focused was the hardest part of this workout, but it will pay off big next week!
Today was deadlift and bench day and I got murdered by the weights today :\ 6 rounds on the deadlift complex is a FUCKING BITCH!! Today was a humbling experience, talk about having to take your medicine.
Ramped wgts for warm up
DL COMPLEX
Top 1/2 DL 475 x 5
AR Lat pull down x 8
DL floor 345, 315, 315, 315, 315, 315 x 5 (last 2 reps of the first set were grinders, so I had to decrease weight)
AR Neutral Pull down x 8
Hang Clean 145 x 5
AR Straight Arm Pull Down x 8
Clean jumps 145 x 10
AR KB Lateral Raise x 10
Broad jumps BW x 10
Slow Prowler push x 30ft.
6 Rounds
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 265 x 5
AR Bent-over Y’s x 8
Bench press 225 x 4
AR Bent-over T’s x 8
MB chest pass 6 kgs x 9
AR Bent-over W’s x 8
Incline plyo push-up BW x 9
AR Bent-over L’s x 10
Speed DB bench 30 x :25
Prowler chest press x 30ft.
5 Rounds of all the exercises then did the 1st and 2nd exercises and then finished. Mostly because I was wiped out and was running out on time. Neural charge tomorrow.
Nice little neural charge and biceps workout today. Felt nice 
Training - NEURAL CHARGE & BICEPS
Box Jumps x 3 - 5
Decline Speed Bench w/ chains x 3 - 5
Explosive Concentric Pull-ups x 3 - 5
Power Skips for height x 5 each leg
Land-mine Single arm push press x 3 each arm
BICEPS - Constant Tension Technique for all
Rev. DB Curl 6 x 6
Prone Incline DB Hammer curl 6 x 6
Wide elbow EZ bar cable curl 6 x 6
Lft. Arm Wide Elbow DB curl 6 x 6 - 10
Standing EZ curl 6 x 6
Lft. Arm Supination curl 6 x 6 - 10
Need to post a couple days of training. Here is thursday’s.
SQUAT COMPLEX
Top 1/2 Squat 475 x 5
AR Calf raise machine shrug x 8
Front Squat 175 x 5
AR Wide Neutral Pull-up x 6
Snatch from hang 105 x 5
AR Bent DB Row x 8
Squat Jumps 20 DB x 10
AR Prone Rear Delt DB Swings x 12
Vertical Jumps BW x 10
Tire backpedal x 30ft.
6 Rounds
Ramped weights for warm-up
OHP COMPLEX
Top 1/2 seat OHP 175 x 5
Standing OHP 125 x 5
Push Press 125 x 5
Med Ball OHP 6 kgs x 10
Speed DB Press 20x :25
Prowler OHP Pattern x 30ft.
6 Round
No AR with the OHP
ASSISTANCE
French Press 4 x 8
Weighted Neutral Pull-ups 4 x 6 - 8
Friday’s modified workout. Hardly had any focus for complexes today, and deadlifting was not going to happen today so i turned this session into a massive bench press day.
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 265 x 5
AR Band Pull apart x 8
Bench press 225 x 4
AR Bent-over Y’s x 8
MB chest pass 6 kgs x 9
AR Bent-over W’s x 8
Incline plyo push-up BW x 9
AR Bent-over L’s x 10
Speed DB bench 30 x :25
Prowler chest press x 30ft.
3 rounds
MINI BENCH COMPLEX
Rev. Band Bench 265, 275, 285, x 3
Bench Press 225 x 3
Prowler Chest Press throws x 30ft.
Really got into this and did 4 Rounds
Finished up with some Prone incline DB swings John Meadows style 3 x 30 with 25 lb. KB’s
Saturday’s Lat’s &Biceps. This was a really good session. Really went after the weights.
LAT’S
A1. Kayak rows 4 x 8 each side and 1 in the middle
AR. Tri. Press downs
No rest between exercise changes
B1. Rope straight arm pull-down x 8-10
B2. Kneeling forward lean rope pull-down x 8-10
B3. Kneeling backward lean rope row (to navel) x 8-10
AR. Close push-ups x till good fatigue feeling
4 Rounds
No rest between exercise changes
C1. Forward lean Rope straight arm pull-down x 8-10
C2. Standing Rope row (to navel) x 8-10
C3. Standing neutral pull-down (to navel) x 8-10
AR. Cable OH Tri. Ext. x 8 - 10
4 Rounds
BICEPS - Went as heavy as possible using constant tension for lower end reps
Rev. DB Curl 4 x 6
AR Thor’s hammer pronation/supinations
Alternating windmill curls 4 x 6 very tough trying to keep both biceps flexed the whole set, but very good contraction
AR Single arm Sledgehammer strikes 4 x 10 each arm
Wide Elbow Rope Curl w/ chains attached to the rope 4 x 10 -12 this was on a whim. Good exercise with some heavy chains especially at the peak contraction
Chain Supination Curls w/ partials 4 x 10 Griped the collars that go onto the bars and curled it that way. The partials made it very challenging
FINISHER
100m hill sprints x 5 Started on flat land for 30 - 40m and the rest was steep uphill. Good last workout of this 6 weeks. Progress photos and measurements tomorrow morning then deloading for the next week.
8/22/2011
First six weeks measurements with star complexes
Weight - 217 lbs (+1.4)
Neck - 16.5 (-0)
Chest - 41 (-0)
Waist - 34.25 (-.25)
HIps - 41 (-0)
Thighs - R: 25.5 (-0) L: 25.5 (-0)
Calves - R: 15.75 (+0.25) L: 16 (+0.25)
Biceps - R: 15 (+0.25) L: 15 (+.5)
Weight is up, and measurements are all the same basically. I dunno this kind of baffles me
Monday was the start of my deload week. I am deloading as CT described in this spill http://www.T-Nation.com/strength-training-topics/1254 .
MONDAY
10 min. of various jumps, box jumps, broad jumps, and depth jumps couple set of each 3 - 5 jumps apiece
Sumo deadlift ramping sets of 3, started at 225 and added 15-20 lbs. up to 330 no clue on # of sets
RDL’s 3 x 10
Seated Med. Width Neutral Row 3 x 10
Lat Pull over machine 3 x 10
TUESDAY
10 min. of MB chest passes and plyo push ups 5 reps each
Decline Bench Press ramping sets of 3, started at 135 and added 10 -15 lbs up to 250, # of sets unknown
Low Incline DB Flys 3 x 10
Lateral Raise 3 x 10
Dips 3 x 10
After this did some low intensity cardio for 25 min. Also, I must have been retaining some major water cause my weight is down to 213 this morning. I think that what I’ll chalk it up to.
Short NEURAL CHARGE today
A1. Seated box jumps x 3 - 5 various box heights
A2. Speed Incline Bench x 3
A3. Explosive Concentric Pull-ups x 5
A4. Squat Jumps x 5
A5. MB Slams x 5
20 min. or so, 3 rounds
After 25 min. of treadmill w/ 10% grade @ 3.2 mph