11/3/16
Speed Bench
bar, 8@75, 3@95, 8x2@105…was sore from heavy bench so I just kept the weight light to work on explosive speed
Seated OHP
5x8@bar
Cable Iso Low row 3x15@90
Cable Triceps Pushdown 3x15@70
Cable Facepulls 3x12@70
DB Curls 3x10@15
Abs
Run: 15. miles in 14.40…pretty good for me since I haven’t been running consistently at all. Was even proud I was able to run that long too.
11/4/16
Heavy Squat
bar, 8@95, 5@135, 3@165, 2@185, 2@205 (belt), 6x2@225, 3x8@155 beltess
*Pretty happy with this today, by far not my heaviest but I haven’t been putting heavy weight on my back for a month or 2 now so it was good to get under the bar and work. The 155’s were harder than I wanted but after working out 4 days in row plus my run yesterday, I’ll take it.
Leg Curl
4x1@70
Cable Lat Pulldown
4x10@110
Stair stepper for 5 min for a quick elevated HR and abs and stretching
Welp, I have fractured my left hand ring finger during an unfortunate flag football accident. SO, my left hand is essentially out of commission for the next month or so. My plan is to just do legs, I am able to do high bar squats as it requires minimal grip on the bar to hold it in place. Won’t get to do as much back and arms but I will fit as many machine movements in as I can. I will also be running a lot more which I’m not thrilled about but the weather is starting to get cooler and that makes it bearable.
11/10/16
Machine Leg Press
4x12x230
DB goblet squats
5x12x45
Incline situps
4x15
Back raise
3x12
Cable Pullthrough
3x12x90
Leg Curl
3x12x70
11/12/16
Step Ups
2x12xR/L @ BW
Goblet Squat
2x15x40
High Bar Squat
bar, 5x95, 4x8x135…unfortunately this felt heavy today. Didn’t have on knee sleeves because I couldn’t pull them on due to my useless finger. So had to keep it light and balanced the bar as best I could. I still hurt but at least I got some actual squats in.
Leg Press
4x8x 3 plates
Cable Pushdown
3x15x70
Cable Triceps
3x12x70…these were not as effective as I wanted due to how I had to hold my fingers out straight
Machine Shoulder Press
3x10x50
Leg Curl
3x12x70
11/13/16
Machine Leg Press
5x12x210
Reverse Lunge 2x8 r/l@ BW
Bench
5x5@95…still got my broken finger affecting things but happy with how the weight moved
Back Raise 4x10
Reverse Lunge 4x8 r/l @ BW
Machine shoulder press and triceps pushdown…useless IMO but its all I can do
3 rounds: 10 squat jumps, 20 “rocky” situps, 1 min plank variation
11/14/16
Squats
6@135, 5@165 paused, 5@185, 3x5@195, 5@185
High Bar squat 3x8x155
Machine Leg press
12@210, 3x12x230
Leg Curl 4x12x70
11/17/16
Bench
5@95, 5x5@115, 4@115…super happy with this bench workout with my broken finger…was able to balance a touch better due to decreased swelling and the weight was actually fairly smooth.
Machine Leg Press psued 5x12x210
Leg Curl 3x12x78
Goblet Squat 4x12x50
Incline situps 4x15
Band triceps and arc trainer
11/18/16
Squat
5@135, 5@165, 4x7@185,
Paused High Bar
3x6@135
EZ Bar Curl 4x15x30…thrilled I was able to hold this weight without too much discomfort in my finger. My wrist was hurting towards the end but happy I was able to finally curl a bit
BW reverse lunges: 4x8 r/l
glute Bridges 3x10 single leg+double leg each
11/19/16
Heavy Squat
5x3@215 (belted and rehbands), 3x9@155 beltless
Thrilled with this today because the finger was fine but I couldn’t’ grip the bar as much so I think I was better able to focus on a tight upper back. Good positioning and RPE 9. Plus I can’t get the sbd’s up my calves with just one hand so I’m having to use rehbands and that still felt great.
OHP 3x10x40
BB Reverse Lunge 3x8 r/l @ 40
DB Bench 3x15@20
Cable triceps and pushdowns
11/23/16
Beltless Squat
5@165, 7x5@185
Squat Press
3x12x3 plates
Leg Curl
4x10x70
Stairs for cardio
11/26/16
4@165, 4@185, 2x3@205 (belted), 3x3@215, 3@205, 6@165
Floor Press
8@75, 2x8@95, 2x8@105
Reverse Lunge
4x10 R/L BW
OHP
3x12@bar
Hypers
3x10
Triceps
3x10x1 plate
11/28/16
Bench
5@95, 5@115, 3@125, 6x3@130
CG Bench TnG
3x6@105
Culrs, Reverse lunges, hypers
OHP 10@bar, 2x8@65, 6@65
Abs
11/29/16
Goblet Squat 2x12@40
Squat
5@95, 5@135, 5@165, 5x6@185, 4@185,
Paused Squat
3x6@135
Leg Curl 3x15@70
Triceps and Cable face pulls
12/1/16
Paused Squat
2x5@135, 5x5@155 RPE 8.5
Volume Bench
5x95, 6x5x115
Reverse Lunges 3x8@50
OHP 3x8@50
EZ Bar Curls
KB Swings
Triceps and Rear delts
12/3/16
Squat
2x4x165, 3@185, 3x2@205 (belted) RPE 9
Speed Squat
6x2@165 belted
Speed Bench
8x3@105
Machine Leg Press
Leg Curls
Calbe Face pulls and pull down
Abs
12/4/16
Bench
6x3@120
Feet Up Bench
3x8@95
Leg Press
OHP
EZ Bar Curls
Hypers and Face pulls
12/7/16
Box Squat
5@165, 6x5@185 beltless
Machine Leg Press 4x12x230
Calbe Lat Pulldown 3x12@77
SLDL 2x10x90
Leg Curls 3x12x70
12/9/16
Bench
5x3@125
Paused Squat
5x5@155 (belted)
DB SLDL 4x10x40
Step Ups 4x10xBW
DB Curls
DB OH Triceps
Cable Face pulls
12/19/16
Squat
5@135, 5x5@165
RDL (2 sets conv and 2 sets sumo)
4x8@135
Squat Press
3x10x2 plates
Bench 5x5@105
Cable Low Row 4x12x85
Pushups 4x8
Abs- knee raises
12/20/16
Conv DL
2x6@135, 5@185, 5x5@225
SS Bar Squat
5@65, 5@115, 4x5@135
Lat Pulldown
4x10x100
Reverse Lunges
3x8@20s
Curls 4x12x29s
Triceps pushdown
12/21/16
Bench
5@95, 3@95 (3 sec pause), 3@105, 6x3@115
Incline DB Bench
10@20, 4x10@30s
HS Iso Row
5x10@1.5 plates each side
BW Reverse lunges and BW squat 4x10 each
KB Reverse dlets 4x12x10s
KB SLDL 4x10x40
12/23/16
Squat
bar, 5@95, 5@135, 2@185, 5x2@205 Belted
RPE 9 probably…very unimpressive but I worked on form a bit which I’ve been slacking on. Plus I’ve been out of the country for 1 week so I haven’t been working out and I could feel it big time this week.
Sumo DL
2x5@135, 5@185, 5@225, 5x5@245 (last set belted and felt much better)
Cable Lat Pulldown
17, 17, 16 @85 with 60 sec rest
Good mornings
2x8@95…just trying to work out a good form to feel my glutes more but it wasn’t working
SLDL
3x8@95…much better…got the hamstrings too
Cable Pullthroughs
3x10@45
Cable Face Pulls
3x12@50
12/26/16
Bench
2x5x95, 4x115, 5x5x115 (RPE 9 and 9.5 on the last 2 sets)
CG Bench
3x8x95 TnG
OHP
8@bar, 5x5x65 (RPE 8)
Cable Low Row
4x12x100
EZ Bar Curl
4x12x40
DB Reverse Delts
4x12x15s
Cable Triceps
3x16x25
Abs
Cardio
NEW PROGRAM YAY and joined an actual gym instead of working out at my student rec center which was small and awful. So feeling positive about gaining some strength back. Also looking at swimming once a week with my school’s Master’s team for my cardio.
Week 1, RE (rep effort) Squat/DE(dynamic/speed effort) sumo
Squat
7x95, 6x135, 5x8x165 beltless (40 reps total)
Sumo
20x1x245 belted with 45 sec rest (18:45 total)
Glutes: Smith machine hip thrust
3x15x70, 2x12x70
Quads: DB Goblet squat
12x45, 3x12x55
Hamstrings: MRS Curls @50 for 18, 12,10,10 to equal 50 reps, 1 min in between each set
Abs: 3 sets of dead bugs