11/30
Interval
12/1
Circuit
A1. Hang Clean
85x8, 85x8
A2. Pull Ups
BWx8, x8
A3. Plank
A4. Ball Roll outs
B1. DB Row
65x12
B2. Push Ups
B3. Plie BB Squat
70x15
B4. Jumping Jacks
C1. HS O/H Press
65x12, 65x12, 65x15
C2. HS Lat Pulldown (need to fix seat to get better stretch)
80x10, x10, x10
C3. Jump Squats
C4. Crunches
All these weights need to go up next circuit.
PM
30 minutes incline walking
12/02
15 minute intervals
12/03
Strength
A. Deadlift
135x5, 185x3, 225x5 for 8 sets
B. Push Press (triceps getting in the way at the bottom)
95x5 for 5 sets, 95x4
C. Pull Ups
BWx5 for 5 sets, BWx4, x3, x4, x3, x1
12/4
15 min interval
12/05
Circuit
A1. Push Press
100x8, 100x8
A2. Lunge
25x15, 25x15
A3. Pull Up
BWx10, x9
A4. Plank
A5. Ball Roll Out
B1. B/O BB Row
135x12
B2. SLDL
135x8
B3. Smith Lunge
105x8
B4. Lunge Jump
BWx15
C1. Step Ups/Crosstrainer Sprint
25x15/ 45 sec, 40 sec
C2. Dip
C3. Jumping Jacks
C4. B/O DB Lateral
15x12, 15x12, 15x12
“I need a vacation”
OFF today.
12/07
AM Circuit (makeshift)
Each one done twice for +10-15 reps
1A. Pec Dec Reverse Fly
130 lbs
1B. Machine Fly Bent Arm
110 lbs
1C. Lateral Raise
30 lbs
1D. Ab Crunch
2A. Leg Press
~200 lbs
2B. Prone Leg Curl
80 lbs
2C. Split Squat
BW
2D. Back Extension
PM
22 min CV
12/08
22 min CV
12/09
AM Circuit (makeshift again)
A1. Leg Press
300x12,x12,x12
A2. Prone Curl
90x10,x10,x10
A3. S/Squat Jumps
x15,x15,x15
A4. Hyperextensions
x10,x10x10
B1. Chest Fly Bent Arm
140x12,x12,x12
B2. Reverse Fly Pec Dec
85x12,x12,x12
B3. Lateral Raise
40x12,x12,x12
B4. Crunches
40, 40, 40
PM Cardio
22 min incline walking
12/10
Strength W/O
A. Deadlift
135x3, 185x3, 205x3, 225x3, 225x3, 245x5, 245x5, 245x5, 225x5, 225x5
B. Bent Arm Fly
155x10, 155x10, 155x10
C. Lat Pulldowns with Ab Straps
D. Face Pulls
Elbows seem to be healing up. Hopefully I can ditch this stuff and hit the usuals again gradually…
12/11
15 min Interval
12/12
30 min CV
12/13
Circuit
12/14
AM Circuit
A1. Leg Press
A2. Bench Pres
A3. Face Pull
A4. HS Single Ham. Curl
A5. Jumping Jacks
B1. DB Shrug
B2. DB Laterals
B3. DB Step Ups
B4. Crunches
B5. Jumping Jacks
PM 30 min CV
12/15
OFF
12/16
Intervals
12/17
A. Flat Bench
135x5, 155x3, 185x3, 225x5, 225x5, 225x5
B1. Military Press
135x5, 145x5, 145x5
B2. Barbell Row
135x5, 155x5, 185x5
C. Weighted Pull Ups
10x5, 15x5, 25x5
D1. DB Alt. Curl Seated
30x8, 40x6
D2. DB Overhead Extension
40x8, 70x8
PM 22 min CV
12/17
Early PM:
A. Squat
135x5, 160x3, 185x3, 225x5, 225x5, 225x5 (almost got stuck in last set, made it through)
B. DL
135x3, 155x3, 185x3, 225x5, 225x5, 225x5
C. Smith Squat
110x12, 130x10, 160x8
D1. Prone Curl
100x10, 110x8
D2. Calf Press
230x15, 230x15
12/18
Sprints
12/19
Off
12/20
A. Flat Bench
135x3, 185x3, 205x1, 225x6 (spot +1), 225x6, 225x6 (spot +1)
B. Military BB
135x8, 155x5, 155x5
C. Weighted Pull Ups
25x8, 25x6, 25x5
D. Bent Over Row
135x5, 155x5, 175x5, 175x5
E1. DB Alternating Curl
40x10, 40x10
E2a. Overhead Tricep 75x8 (elbow click) / Straight bar pushdown 130x10
b. Overhead tricep 70x8
PM
30 minutes incline walking
12/21
A. Squat
135x3, 155x3, 185x3 by 8
B. DL
135x3, 185x3 by 8
C. Leg Press
360x12,410x10
D. Prone Leg Curl
110x12, 120x8
E. Seated Calf Raise
90x15, x15
30 min CV
12/22
15 min Interval
12/23
A. Barbell Bench Press
135x3, 185x3 by 8 (slight biceps tendon catching, hopefully just b/c I had no hand off)
B. Pendlay Row
135x8, x8, x8
C. Prone Incline Bench Row
40x8, 50x8, 50x8
D. Pull Ups No weight
BWx10, x6, x4
E1. Bent Arm Fly
160x10, 160x8
E2. Seated Cable Row Narrow
70x8, 70x8
F1. DB Curl Alternating
40x7
F2. Overhead Triceps Extension
55x8
Had deep tissue today in arms and wasn’t able to get all meals before workout. Triceps felt better with overhead extension but didn’t want to push it. Felt a good stretch near my olecranon.
30 min CV @ PM
12/29
A. Squat
135x5, 185x3, 205x1, 225x8, 225x8
B. DL
135 x 3, 225x8, 225x8
C. SLDL
135x8, 135x10
D. Standing Calf
E. Donkey Calf
1/03
A. Squat
135x5, 185x3, 210x2, 225x8, 225x8 (last rep was insane)
B. Leg Press
360x8, 450x12, 450x12
C. Leg Ext.
145x12, 160x12
D. Prone Leg Curl
110x12, 125x10 (12)
E. Calve Press
210x15x 3
F. Seated Calf
90x15, 110x15, 110x15
1/04
A. barbell flat
135x5, 185x3, 205x2, 225x8, 225x4,4
B. Barbell Row
155x12, 175x10, 155x10(drop), 155x8(drop), 135x10(drop)
C. Dips
BWx12, 10x12
D. Pull Ups
BWx12, x4
E. Machine Fly Bent Arm
145x12, 160x8
F. Pendlay Row
135x8, 135x8
G1. DB Curl Standing
40x10, 40x8
G2. O/H Tricep Press
45x12, 50x8
H1. Reverse Curl
50x15, x15
H2. Rope Extension
50x12, x12
20 min CV
1/05
15 min interval
1/06
A. DL
135x5, 185x3, 205x2, 225x8, 225x8
B. Smith Squat
105x12, 125x10, 145x8
C. Split Squat Jumps
BWx8, x8
D. Prone Leg Curl
110x12, 120x8
E. Single Leg Curl
60x12, 70x12
F. Seated Leg Curl
130x8, 130x8
G. RDL
95x15, 95x15
H. Seated Calf Press
210x15, 215x15, 220x15
I. Seated Calf Raise
90x15, 90x15, 90x15