1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 4
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
30’s x 7
x 7
x 7
x 6
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 4
x 3
2B.) Overhead Rope Extensions, Tempo: 3110, Rest 3 minutes
60 x 7
x 7
x 7
x 7
3.) Chins to Failure: 6
1A.) Deadlifts, Traditional Grip, Tempo: 31X0, Rest: 10 seconds
245 x 6
x 6
x 6
x 6
1B.) Reverse Hypers, Rest, 3 minutes
BW x 8
x 6
x 6
x 3
2.) Leg Press, Tempo: 41X0, Rest: Whatever’s needed
This leg press was extremely different than any one I had used before. It seemed like it accomodated for the strength curve very well though I had to use a lot less weight than on traditional leg presses.
Three 45’s each side x 10
x 10
x 10
x 10
1A.) Push Press, 10 sets of 5, Rest: 10 seconds
(135 x 5) x 7
(145 x 5) x 3
1B.) Alternate Grip Pull Ups, Rest: 120 seconds
(BW x 5) x 6
(BW x 4) x 6
I love push press day.
1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35’s x 7
x 7
x 5
x 5
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 6
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
70 x 4
60 x 3
60 x 2
60 x 2
3.) Chins to Failure: 7
1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35’s x 7
x 7
x 5
x 5
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 6
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
70 x 4
60 x 3
60 x 2
60 x 2
3.) Chins to Failure: 7
1A.) Deadlifts, Traditional Grip, Tempo: 31X0, Rest: 10 seconds
255 x 6
x 6
x 6
265 x 6
1B.) Reverse Hypers, Rest, 3 minutes
BW x 8
x 8
x 8
x 8
2.) Leg Press, Tempo: 41X0, Rest: Whatever’s needed
Three 45’s + 25 each side x 10
x 10
x 10
x 8
1A.) Push Press, Rest: 10 seconds
(160 x 4) x 10
1B.) Alternate Grip Pull Ups, Rest: 120 seconds
(BW x 6) x 2
(BW x 5) x 4
(BW x 4) x 4
1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 7
x 7
x 7
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35’s x 8
x 7
x 4
x 4
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 5
x 4
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 2
60 x 2
60 x 3
3.) Chins to Failure: 7
I got a flat tire on the way to the gym today. Instead of my normal leg routine I decided to use my frustration and max on deadlifts. I got 405 on a straight bar with a traditional grip which was a decent PR. I haven’t gone heavy with a traditional grip in years so it felt real good to get 405.
1A.) Push Press, Rest: 10 seconds
(180 x 3) x 10
1B.) Alternate Grip Pull Ups, Rest: 120 seconds
6
6
6
6
5
5
4
4
5
5
The 180 felt very heavy at first but after a couple sets it actually got lighter. I was very pleased I got three reps on all ten sets.
I was sick all week so I wasn’t able to train. Additionally once I recovered, it was my best friend’s birthday, my other good friend’s last night in town before leaving for school and I had just found out I passed my boards for massage therapy… so I had some celebrating to do.
Even after all that my work outs still progressed pretty well.
1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 8
x 8
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35’s x 8
x 7
x 5
x 4
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 5
x 4
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 3
60 x 3
60 x 3
3.) Chins to Failure: 8
I decided not to superset reverse hypers with my deadlifts just because I have too much fun going really heavy on deadlifts.
315x6
x6
x6
x6
After the 4th set I felt like throwing up so I decided to stop the workout. It didn’t help that I was working out with all my high school athletes making the weight room smell like tulips.
1A.) Push Press, Rest: 10 seconds
(160 x 5) x 10
1B.) Alternate Grip Pull Ups, Rest: 120 seconds
6
6
6
6
5
5
4
4
5
5
I didn’t make any improvement on my pull ups (most likely from being sick all last week) but my push presses went extremely well.
1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 8
x 8
x 7
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35’s x 8
x 6
x 3
2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 7
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 4
60 x 3
60 x 2
3.) Chins to Failure: 9
I’ve stopped making progress on this day so I’m going to switch up my exercises. All the other days will continue as I had planned.
Deadlifts:
355x4
x4
x4
x4
I won’t be able to lift for the rest of the weekend so I decided to throw in some bench press sets and ramped up to:
225 x 7
Push Press:
205x2
205x2
205x2
205x2
Dumbbell Rows:
120x5
120x5
120x5
120x5
Dips:
BW+70 x 2
BW+80 x 2
BW+90 x 2
BW+90 x 2
BW+90 x 2
That last dip took about 8 seconds to complete. It was awesome.
This workout left me feeling amazing. I love doing multiple sets of low reps.
Bench Press
185x5
195x5
205x5
215x5
215x5
215x5
Pull ups between every set
8
8
6
5
5
Was not feeling very strong today.
Squats (femurs below parallel)
315x3
315x3
315x3
315x5
I felt great on that last set.
Push Press:
215x2
215x2
215x2
220x1
My 2nd rep on the last set made it about 95% of the way up then came right back down.
Dumbbell Rows:
130x5
130x5
130x5
130x5
Dips:
BW+70 x 2
BW+100 x 2
BW+100 x 2
BW+100 x 2