12/26/14
Fri: Horizontal press
AM workout
Machine dips-
3x5-480lb
5x5-440lb
Pm workout
Machine dips-5x5-410lb( 30sec rest between sets)
5x5-385lb( 30 sec rest between sets)
5x5-360lb( 30 sec rest between sets)
5x5-335( 30 sec rest between sets
5x5-310( 30 sec rest between sets
Cable tri pushdowns-5x10-80lb
12/27/14
Sat: Misc.
PM workout
1/4 back squat -3x5 w/ a 2sec hold between reps@ 650lb
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 490lb
Kneeling cable crunches-5x10-140lb
5x10-130lb
Standing cable Oblique crunches-5x5-130lb
12/29/14
Mon:pull-explosive
Am workout
Deadlift-8x3-310lb @ 2 inch deficit
power cleans-5x2-130lb
PM workout
Lat-pull downs-5x5-210lb
5x5-190lb
T-bar rows-5x5-255lb
5x5-215lb
One arm rows-5x5-170lb
E-z bar curls-3x5-100lb
5x10-70lb
12/30/14
Tue: OHP
Am workout
Push press-
1x1-240lb
5x3-215lb
5x5-185lb
Pm workout
close grip incline press-5x5-440lb
Barbell front raises-5x10-80lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-20lb
Cable overhead extensions-5x10-50lb
12/31/14
Wed.
Pm Workout
7 rounds heavy bag- 30 sec on, 30 sec rest
7 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-
6 “indian mace” spear stab and slash @30lb (used a barbell)
10 “indian club” swings per arm @ 10lb
4 sprawls and 4 single led takedowns
01/01/15
Thur:Squat
Am workout
Squats-no wraps on warm-ups
2x3-530lb (add homemade wraps)
2x3-485lb (add homemade wraps)
2x5-440lb (add homemade wraps)
PM workout
Leg press-5x10-985lb (add homemade wraps)
5x20-915lb (add homemade wraps)
Leg extensions-5x10-100lb
3x to failure-50lb
Leg Curls-5x10-95lb
5x10-75lb
3x to failure-35lb
My first workout of 2015! Happy new years everyone and may there be more pr’s in this year than the previous!
01/02/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-485lb
5x5-445lb
Pm workout
Machine dips-5x5-420lb( 30sec rest between sets)
5x5-400lb( 30 sec rest between sets)
5x5-380lb( 30 sec rest between sets)
5x5-360( 30 sec rest between sets
5x5-340( 30 sec rest between sets
Cable tri pushdowns-5x10-80lb
Cable overhead extensions-5x10-40lb
12/27/14
Sat: Misc.
PM workout
1/4 back squat -3x5 w/ a 2sec hold between reps@ 630lb then 2x3@ 690
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 490lb
Kneeling cable crunches-5x10-140lb
5x10-130lb
Standing cable Oblique crunches-5x5-130lb
01/05/15
Mon:pull-heavy
Am workout
Deadlift-5x2-440lb
PM workout
Lat-pull downs-5x5-210lb
5x5-190lb
T-bar rows-5x5-255lb
5x5-215lb
One arm rows-5x5-170lb
E-z bar curls-3x5-100lb
5x10-70lb
edit: notes- I’ve increased my nightly post workout protein shake from 12 to 18 eggs
01/06/15
Tue: OHP
Am workout
Push press-
1x1-235lb
3x3-220lb
5x5-190lb
Pm workout
close grip incline press-5x5-455lb
Barbell front raises-5x10-80lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-25lb
Cable overhead extensions-5x10-60lb
01/07/15
Wed.
Pm Workout
7 rounds heavy bag- 30 sec on, 30 sec rest
7 rounds shadow boxing- 60 sec on, 30 sec rest
5 rounds- 60 sec rest between rounds
8 “indian mace” spear stab and slash @30lb (used a barbell)
8 “indian club” pullover/chops @30lb
10 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
01/08/15
Thur:Squat
Am workout
Squats-no wraps on warm-ups
2x5-495lb (add homemade wraps)
2x5-475lb (add homemade wraps)
2x5-450lb (add homemade wraps)
PM workout
Leg press-5x10-985lb (add homemade wraps)
5x20-915lb (add homemade wraps)
Leg extensions-5x12-100lb
3x to failure-50lb
Leg Curls-5x10-95lb
5x10-75lb
3x to failure-35lb
01/09/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-485lb
5x5-445lb
Pm workout
Machine dips-5x5-420lb( 30sec rest between sets)
5x5-400lb( 30 sec rest between sets)
5x5-380lb( 30 sec rest between sets)
5x5-360( 30 sec rest between sets
5x5-340( 30 sec rest between sets
Cable tri pushdowns-5x10-85lb
Cable overhead extensions-5x10-55lb
01/10/15
Sat: Misc.
PM workout
1/4 back squat -3x5 w/ a 2sec hold between reps@ 650lb
1/4 front squat -3x3 w/ a 2sec hold between reps, 60 sec rest between sets@ 490lb
Kneeling cable crunches-5x10-140lb
5x10-130lb
Standing cable Oblique crunches-5x5-130lb
01/12/15
Mon:pull-reps
Am workout
Deadlift-3x6-415lb
stones-5x5 @200lb or -
PM workout
Lat-pull downs-5x5-210lb
5x5-190lb
T-bar rows-5x5-255lb
5x5-215lb
One arm rows-5x5-170lb
E-z bar curls-3x5-100lb
5x10-80lb
01/13/15
Tue: OHP
Am workout
Push press-
1x1-240lb
5x3-220lb
5x5-190lb ( first rep of every set a strict press)
Pm workout
close grip incline press-5x5-455lb
Barbell front raises-5x10-80lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-25lb
Cable overhead extensions-5x10-60lb
01/14/15
Wed.
Pm Workout
7 rounds heavy bag- 30 sec on, 30 sec rest
7 rounds shadow boxing- 60 sec on, 30 sec rest
5 rounds- 60 sec rest between rounds
8 “indian mace” spear stab and slash @30lb (used a barbell)
8 “indian club” pullover/chops @30lb
10 “indian club” swings per arm @ 15lb
4 sprawls and 4 single led takedowns
01/15/15
Thur:Squat
Am workout
Squats-no wraps on warm-ups
2x3-530lb (add homemade wraps)
2x3-495lb (add homemade wraps)
2x3-475lb (add homemade wraps)
PM workout
Leg press-5x10-1025lb (add homemade wraps)
5x20-935lb (add homemade wraps)
Leg extensions-5x12-100lb
3x to failure-75lb
Leg Curls-5x10-95lb
5x10-75lb
3x to failure-35lb
Legs are looking strong brother!
01/16/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-485lb
5x5-445lb
Pm workout
Machine dips-5x5-420lb( 30sec rest between sets)
5x5-400lb( 30 sec rest between sets)
5x5-380lb( 30 sec rest between sets)
5x5-360( 30 sec rest between sets
5x5-340( 30 sec rest between sets
Cable tri pushdowns-5x10-85lb
Cable overhead extensions-5x10-60lb
Alpha : Thanks for stopping in man!Yeah they’r gettin’ there my goal is to be squatting 600 for 2x3 by the end of April, the only bad thing
( if it can be called “bad”) from all the leg work the legs on my pants are getting to small and they are already relax fit 