other quad
Rear dbl bi
Read lat spread
For some comparison this is from 12/11/2010
Went with just a 3 exercise OHP complex today plus the prowler with the emphasis being on the strength lifts.
OHP COMPLEX
Top 1/2 seat OHP 185 x 5
Standing OHP 105 x 5 (OHPing strength has gone to shit 
)
Push Press 105 x 5
Prowler OHP Pattern x 30ft.
8 Rounds
ASSISTANCE
DONE IN SEQUENCE W/ NO REST
A1. Cable front raise 8 - 10
A2. Cable lat. raise 8 - 10
A3. Cable read delt 8 -10
X3
B1. Rhomboid emphasis fly machine x 8 w/ 2 sec hold
B2. Wgt wide neutral pull-up x 7,7,7,6
X4
C1. DB row x 8
C2. DB shrug x 8
X4
HIIT BATTLING CHAINS… (cause my gym uses chains 
)
ABDOMINALS
AB wheel 2 x 15
Oblique V-ups 2 x 15 each side
Still working with 3 exercises and prowler for my complexes
ABDOMINALS
Dead Bug w/ wall press 2 x 28
Pilaf Press 2 x :25
DL COMPLEX
Top 1/2 SUMO DL 405 x 5 Set the bar at a better high on the pins for this lift so the weight had to come down
DL floor 285 x 5
Depth drop to broad jump x 5
Sled push 30 yds.
8 rounds
no assistance hams and glutes smoked
25 min. treadmill @ 3.0 mph w/ 10% grade
Some measurements this morning
Wgt: 209.5 (-15)
Neck: 16.5 (-0)
Chest: 42 (-.5)
Waist: 33 (-3)
HIps: 40 (-3)
Thigh: R - 24 (-2) L - 24 (-2)
Calves: R - 15 (-.75) L - 15.25 (-.75)
Biceps: R - 15 (-0) L - 14.5 (-.25)
Net lost since July 18th: 12.25 inches. The end of this week will be 10 week of cutting and to be honest I am pretty pleased with the results I am getting. This is the first time I’ve tried to cut weight sparing as much lean muscle. I’ve gone on diets to lose weight before, but they were a “lose weight at all cost” approach. I am pleased, but I could do better. We all could do better.
I am “hungry” for more
NEURAL CHARGE
A1. Speed goblet squat x 3
A2. Incline bench x 3
A3. Explosive Concentric pull-up x 5
A4. Dead stop KB swings x 3
A5. MB slams x 5
4 or 5 rounds
BICEPS
Been having trouble activating the short biceps head so I used a pre-exhaust exercise the straight into the next curl exercise
B1. Barbell curl x 8 - 10 light weight very hard squeeze at the peak
B2. DB supination curl x 8 - 10
AR. French press x 8 - 10
C1. Rev. EZ curl 4 x 8-10
AR. Bench dip x 10
D1. EZ wide elbow 4 x 8 - 10
AR. Tri. press down x 10
MINI SQUAT COMPLEX
Top 1/2 Squat 405 x 5 pins still down one hole
Front Squat 175 x 5
Box jump to depth drop x 3
30 yd. Tire pull
6 rounds This was pretty brutal on the quads
ASSISTANCE
A1. RFESS 3 x 12 each leg (ouch!)
B1. Wide Neutral lat pull down x 12
B2. Single arm pull down x 12 each side
B3. Hack squat x 12
^ X 3
25 min. treadmill @ 3.1 mph w/ 10% grade
SATURDAY’S BENCH PRESS COMPLEX
Rev. Band Bench 275 x 5
AR. Rev. curl w/chains x 12
Bench press 225 x 5
AR. Hammer curl w/ chains x 12
Drop push ups x 5
AR. Narrow grip curl w/ chains x 12
Prowler bench press pattern x 30ft.
AR. Supination curl w/ chains x 12
ASSISTANCE
A1. Incline bench 3 x 10
A2. Medium width seated row 3 x 12
B1. Incline DB fly x 10-12 straight into in incline DB press x max < x 3
B2. T-bar row 3 x 12
C1. Face pulls 3 x 12
C2. Prone DB swings 3 x 30
C3. DB shrugs 3 x 10
Ramped wgts
SQUAT COMPLEX
Top 1/2 Squat 435 x 3
Front Squat 195 x 3
Box jump to depth jump x 3
30 yd. Tire pull
7 Rounds
ASSISTANCE
A1. RFESS 4 X 10 each leg
A2. Wide neutral pull up 4 x 10,10, 8,8
B1. Single arm lat pull down 3 x 10 each arm
B2. Hack squat 3 x 10
B3. Wide neutral lat pull-down 3 x 10
B4. Top 1/2 leg ext. 3 x 10
2 round of some HIIT circuit
Ramped up
OHP COMPLEX
Top 1/2 seat OHP 195 x 3
Standing OHP 115 x 3
Push Press 115 x 3
Prowler OHP Pattern x 30ft.
7 Rounds
ASSISTANCE
A1. Shoulder finisher - Seated lateral raise x 10 - 12 into seated front raise x 10 - 12 into seated military press x fatigue
^ x4
B1. Medium width seated row x 12 w/ 2 sec pause
B2. Rhomboid fly x 12 w/ 2 sec pause
B3. Low pulley rear delt fly x 10
B4. Snatch grip shrug x 10
^ x 3
BR15 @ 4.0 mph w/ 10% grade HOLY ASS KICKER!!
I’ve sort of switched up my training schedule for the moment. For the time being, I am only training 5 day a week. I am now training Tuesday through Saturday with the middle day (Thursday) being my lats and biceps day and Sunday and Monday as off days. Kind of been feeling like I need/like having an extra day of rest. I’ll see how it goes. It’s in my curious nature to tinker.
LATS
A1. Lat pull over machine 4 x 10-12
AR. Rope tri press down 4 x 10-12
Finished one exercise then started the next immediately
B1. Rope straight arm pull-down x 8-10 fatigue
B2. Kneeling forward lean rope pull-down x fatigue
B3. Kneeling backward lean rope row (to navel) x fatigue
^ x 4
C1. Standing neutral pull-down (to navel) 3 x 8-10
BICEPS
Today I wanted to crush my biceps in a short amount off time. I feel like if I do this I get an better overall training segment, so I pre-fatigued with a barbell curl because of the overall biceps stimulation and because I have trouble stimulating the short heads of my biceps. I did this segment as a circuit resting only as much as I needed to and used the same weight for every movement.
Prefatigue - Barbell drag curl x 8 - 10 hard squeeze at peak contraction
A1. Rev. DB Curl x 12
A2. DB Hammer Curl x 12
A3. DB Narrow Grip Curl x 12
A4. DB Supination Curl x 12
AR. Bench Dips w/ feet elevated x 10
^ x 4
The fatigue from this circuit was excruciating and by the time I was at supination curls I was praying for the dips as soon as possible. Overall good session. DL tomorrow… 
DL COMPLEX
Ramped wgt
Top 1/2 SUMO DL 435 x 3
DL floor 295 x 3
Depth drop to broad jump x 3
Sled push 30 yds.
8 rounds
ASSISTANCE
A1. RDL 3 X 12
A2. Swiss ball leg curls 3 x 12
SATURDAY’S BENCH COMPLEX
Top 1/2 Bench 295 x 3
AR. Rev. curl low pulley x 12
Bench press 225 x 3
AR. Hammer curl low pulley x 12
Drop push ups x 3
AR. DB Narrow grip curl x 12
Prowler bench press pattern x 30ft.
AR. DB Supination curl x 12
Change AR exercise after 4 rounds to structural based muscle groups don’t really remember now
8 Rounds
Ramped up
OHP COMPLEX
Top 1/2 seat OHP 195 x 4
Standing OHP 115 x 4
Push Press 115 x 4
Prowler OHP Pattern x 30ft.
8 Rounds
Flew through this today. Felt amazing. Should have done more rounds probably…
ASSISTANCE
A1. Seated DB military 4 x 12
A2. Rhomboid fly 4 x 10 w/ 2 sec pause
B1. Wgt pull up 4 x 8, 7,7, 6 no wgt the chains I used are about 20 or 25lbs.
B2. Hvy partial lateral raise x 10-12 into lateral raise x as many as i could muster round 8-10 into lateral raise OH x again the amount I could do. these are hellllllllllllllllllll…
C1. Front raise 4 x 10
C2. Face pull 4 x 10
25 min. treadmill @ 3.2 mph w/ 10% grade
Ramped wgts
SQUAT COMPLEX
Top 1/2 Squat 435 x 4 Could only use this wgt for 4 rounds then dropped it to 405
Front Squat 185 x 4 Couldn’t even ramp to 195 today also had to drop this wgt after 4 rounds to 165
Box jump to depth jump x 3
30 yd. Tire pull
8 Rounds
ASSISTANCE
A1. RFESS 4 X 10 each leg
B1. Hack squat machine 4 x 10 straight to the leg ext after
B2. Toes in top partial leg ext. 4 x 10 hard squeeze at top
30 min. of posing practice hitting 3 reps of every mandatory pose. This is way harder than it seems haha.