Sat: Misc.
10/25/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-130lb
5x10-115lb
Standing Oblique crunches-10x5-115lb
Standing front squat iso holds-6 sets for 10 sec. w/ 30 sec rest@ 400lb these are brutal!
10/27/14
Mon:pull
Am workout
Deadlift-3x3-470lb
6x3-400lb(30 sec rest between sets)
PM workout
Lat-pull downs-3x5-200lb
2x5-190lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-195lb
One arm rows-5x5-160lb
E-z bar curls-3x10-90lb
3x10-50lb
10/28/14
Tue: OHP
Am workout
Push press-
1x1-225lb
3x3-200lb
5x5-170lb
Pm workout
close grip incline press-3x5-420lb
3x5-375lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-10lb
One arm Rear delt rows-5x5-85lb
5x5-75lb
Bent over laterals-3x10-10lb
10/23/14
Thur:Squat
Am workout
Squats-2x3-500lb
2x3-455lb
2x5-410lb
PM workout
Leg press-5x10-915lb
5x20-845lb
Leg extensions-5x12-70lb
Leg Curls-5x10-95lb
5x10-75lb
Strong work man!
Alpha Dude! Thanks for stopping in man!
10/31/14
Fri: Horizontal press
AM workout
Machine dips-
5x3-450lb
5x5-420lb
Pm workout
Machine dips-5x5-400lb( 30sec rest between sets)
5x5-375lb( 30 sec rest between sets)
5x10-350lb( 30 sec rest between sets)
5x10-325( 30 sec rest between sets
Cable tri pushdowns-5x10-50lb
Cable overhead extensions-5x10-40lb
Cable flies-5x12-75lb
5x12-50lb
Sat: Misc.
11/01/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-130lb
5x10-120lb
Standing Oblique crunches-10x5-115lb
1/4 front squat -5x5 w/ a 2sec hold between reps, 60 sec rest between sets@ 450lb
11/03/14
Mon:pull
Am workout
Deadlift-3x3-480lb
6x3-400lb(30 sec rest between sets)
PM workout
Lat-pull downs-3x5-200lb
2x5-190lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-5x5-165lb
E-z bar curls-3x10-90lb
3x10-50lb
Edit: I almost forgot I was not completely gassed out so i hit 5 sets of 5 BW pull ups
11/04/14
Tue: OHP
Am workout
Push press-
1x1-220lb
3x3-205lb
5x5-175lb
Pm workout
close grip incline press-5x10-430lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-10lb
One arm Rear delt rows-5x5-85lb
5x5-75lb
Bent over laterals-3x10-10lb
11/06/14
Thur:Squat
Am workout
Squats-2x5-465lb
2x5-445lb
2x5-420lb
PM workout
Leg press-5x10-925lb
5x20-855lb
Leg extensions-5x12-75lb
Leg Curls-5x10-95lb
5x10-75lb
11/07/14
Fri: Horizontal press
AM workout
Machine dips-
5x3-450lb
5x5-420lb
Pm workout
Machine dips-5x5-400lb( 30sec rest between sets)
5x5-375lb( 30 sec rest between sets)
5x10-350lb( 60 sec rest between sets)
5x10-300( 60 sec rest between sets
Cable tri pushdowns-5x10-50lb
Cable overhead extensions-5x10-50lb
Cable flies-5x10-85lb
5x10-65lb
Sat: Misc.
11/08/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-130lb
5x10-120lb
Standing Oblique crunches-10x5-120lb
1/4 front squat -5x5 w/ a 2sec hold between reps, 60 sec rest between sets@ 450lb
Farmer’s walk-3x50ft w/ 250lb per hand 90 sec rest between sets
11/10/14
Mon:pull
Am workout
Deadlift-3x3-480lb
6x3-400lb(30 sec rest between sets)
PM workout
Lat-pull downs-3x5-200lb
2x5-190lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-5x5-165lb
E-z bar curls-3x10-90lb
3x10-50lb
11/11/14
Tue: OHP
Am workout
Push press-
1x1-225lb
3x3-205lb
5x5-175lb
Pm workout
close grip incline press-5x5-430lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-10lb
One arm Rear delt rows-5x5-90lb
5x5-80lb
11/13/14
Thur:Squat
Am workout
Squats-2x3-500lb
2x3-465lb
2x3-445lb
PM workout
Leg press-5x10-935lb
5x20-865lb
Leg extensions-5x12-80lb
Leg Curls-5x10-95lb
5x10-75lb
On a side note I was crackin’ up today after watching a George Leeman vid on advice for beginners and natural lifters In it he talks about the psychological effect of wearing cloths that make you feel strong, what made me laugh was how I’ve always done that but only for certain lifts. OHP days I like to wear my superman shirt.And on Squat days I ALWAYS wear my Hanes tag less underwear LOL.
11/14/14
Fri: Horizontal press
AM workout
Machine dips-
3x5-450lb
5x5-420lb
Pm workout
Machine dips-5x5-400lb( 30sec rest between sets)
5x5-375lb( 30 sec rest between sets)
5x10-350lb( 60 sec rest between sets)
5x10-300( 60 sec rest between sets
Cable flies-5x10-85lb
5x10-65lb
Sat: Misc.
11/15/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-130lb
5x10-120lb
Standing Oblique crunches-10x5-120lb
1/4 front squat -5x5 w/ a 2sec hold between reps, 60 sec rest between sets@ 450lb
11/17/14
Mon:pull
Am workout
Deadlift-3x3-480lb
6x3-400lb(30 sec rest between sets)
PM workout
Lat-pull downs-3x5-200lb
2x5-190lb
5x5-180lb
T-bar rows-5x5-230lb
5x5-205lb
One arm rows-5x5-165lb
E-z bar curls-3x10-90lb
3x10-50lb
11/18/14
Tue: OHP
Am workout
Push press-
1x1-230lb
5x3-205lb
5x5-175lb
Pm workout
close grip incline press-5x5-430lb
Barbell front raises-5x10-75lb
Lateral raises-5x5-50lb
5x5-45lb
5x10-40lb
3x to failure-10lb
One arm Rear delt rows-5x5-90lb
5x5-80lb
11/19/14
Pm Workout
5 rounds heavy bag- 30 sec on, going all out(i.e beat the crap out of it punches knees,kicks)30 sec rest
5 rounds shadow boxing- 60 sec on(high tempo but more emphasis on technique)
, 30 sec rest
5 rounds-10 plate halos and 2 sprawls