conv deads
135x8
135x8
135x5
185x5
225x5
250x3
275x1
325x1
365x1
squats
45x5
45x5
115x5
145x5
175x5
225x5
leg curls
50x10
55x10
60x10
bench
45x15
45x15
95x8
115x8
135x8
155x8
155x8
Seated row
single armx8 - botharmsx8
55lbs x 5sets
lat pd
100x10x2
110x8x2
120x6x2
smith press
75x10x2
75x8x2
back extensions
bw x 12x4
DB shrugs
65x10
70x10
75x10x2
Safety squat bar
Box squat
85x8x3
105x8
135x8
155x8
175x5
205x3
225x3
255x3
275x3
295x1
Stiff leg DL
95x5
145x5
165x5x2
Bench
45x15x3
95x8x2
115x8
115x5
135x5x2
155x5x2
175x8
Rack pulls
Below knee
135x5x2
225x5x5
Seated row
95x8
135x8x5
Lat pd CG
100x10x5
Tricep PD
Wide bar
45x10x5
Pause Sqt to chains
55x8
105x8
105x5
145x5
175x5
195x3
235x3
265x3
Rack pulls
135x5
185x5
225x5
275x5
DL
135x8
135x8
Speed work
185x2 12sets
Chest supported row
45x15
90x12
115x10x2
160x8
X6
X4
X4
Lat pd
100x10
110x10
120x10x2
Back ext
Bw x 15x3
Shrugs DB
55x10
65x10
75x10
Inc BB row
95x8x4
115x8x2
Squat
55x8x3
105x8
105x8
145x8
175x8
195x8
235x8
Leg press
2pps x 8
3pps x 5
Strip set
3pps x10
2pps 25 x 10
2pps x 10
Bench
45x8x2
95x8
145x5
165x5
190x5
Strip set
3board
175x5
155x5
135x5
Since I only train 2 times a week for right now. I’m trying out 2 full body workouts a week. Sqt/bench friday and deads/press Tuesday. I’ll add back and arm work in on Tuesday. Since I’m going to focus more on my sqt then heavy deads… Deads will be more speed style witj a heavy day every few weeks. Might sub in some GM on dead day. See how it works out. My thinking is I’ll still be hitting stuff 2 times a week. Its how it’s gotta be for now… kids job etc. 2014 is gonna be a great one
Flat DB press
40x10x4
Chest supported row
95x8x4
105x8x4
Lat pd
110x8x8
Single arm row
45x8x3
50x8x3
Face pull
25x8x4
Seated DB curls
20x8x4
25x8x4
Tri pd ezbar
40x15
50x10x2
60x8x3
Rear delt swings
15x40x2
So today was my first time wearing gear. I got a inzer hardcore for Christmas. I’ve worn inzer training brief before. But this is way different. I got it on last week took about 40 mins. This time only about 20. Worked out of a rack w chain safties set a little bit higher than parallel. It went pretty well. Guys I train with are all versed in gear so they helped me out. And they said I did pretty well. No pushing me forward, knees didn’t cave. But I stayed light. I was able to hit the bottom of the chains and slight pause pretty well. So I’m happy about how it went.
Sqts
With suit. Straps Down
105x5
145x5
145x5
185x5
225x5
225x5
225x5
Weight was light just trying to focus on pushing back against suit.
Bench
Buffalo bar
Bar x8
105x8
145x8
175x8
195x5
195x2 1
165x1 1
145x1 1
Man. That bar. Fuck I’m weak off chest. Work to do here.
DL Conv
135x5
135x5
185x5
225x3
255x3
275x3
305x6
Seated row
90x8
135x8
180x8
Lat pd cg
110x8
120x8
130x8
130x8
T bar row
35x8
60x8
85x8
85x8
Facepulls
25x8x4
Back ext
Bw x 8 x3
Kinda of a whatever day at the gym did whatever i felt like… sets reps weights whatever I just worked…
Shoulders
bi’s
Tri’s
finished with
some cardio 20mins
Not much exciting here but it was work. If i could keep up the direct shoulder work that would be great. I usually dont get this day so that cool…
Bench
45x15
45x15
95x8
135x8
175x5
205x3
225x1
Add ram
225x3x4
Leg press
1pps x10
2pps x10
3pps x10
4pps x10
Sqts ss/w lunges
55 lb bar
1 lunge x 1 sqt
1 lunge x 2 Sqt
Up to 10 sqts
DL conv
13553
1855
2255
2453
2753
2956
2954
I wanted to get 295*8 here. But wasn’t happening so I added the second set to get total of 10 reps
Lat PD
Fat NG bar
1008
1208
14064
Facepulls
2084
Seated row
458
908
11583
Straight arm push downs
408
508*3
kind of a extra day for me again… not sure how often I’ll get these. did shoulder and some cardio.
shoulder press machine
cable delts
db front delt raise
db rear delts
single arm machine press
10 mins
elipitcal
10 mins
treadmill
Friday
Bench
45x15
45x15
95x12
135x8
185x5
195x5
205x3
Pin presses
Red Mini bands
95x5
95x5
135x3
135x3
135x3
135x3
Squat
55x8
55x8
105x5
145x5
195x5
235x5
260x8
These top sets of 8 are tough. But they are working.
DB Hammer curls
Preacher curl
Cable Ezcurl
Lying triceps ext
Close grip bench
30 mins cardio
Trying to get my diet dialed in. I’m about 237 now. I was 245 after the holidays. I’d Like to shed 10-20 pounds. As I’m a little husky right now. Been 2 weeks and my food has been good. Add a little cardio in as I have a desk job. Not really tracking macros… I’m just packing food for work, making good choices, cut out the junk and taking it one day at a time.
conv DL
135x8
135x5
135x5
185x2
225x2 x12sets on the min
seated row
45x15
90x10
115x8
140x6x3
lat pd (wide ng)
110x10
130x8
150x6x3
straight arm lat pushdown
40x10
45x10
55x8x3
back ext
bw x15
bw x12
bw x10x2
db row
45x8x3
shoulder press machine
side cable delt
smith seated press
db rear delt
30 mins cardio
I threw all kinda of sets and reps at my shoulders. partials top bottom.
Squats to chains
Hardcore suit straps down
105x8
105x8
135x5
185x5
185x3
225x3
245x3
265x3
265x3
2nd time ever in gear. Guys said I’m doing well. Weights feel like nothing. They just want me to get form movement down. I’m liking the gear all in all.
Straps up
265x5
Good form. Definitely high.
Chest super set 3x10
Cable cross
Incline Dbs
KB flys