Monday 4/29/13
Cycle: 2
Week: 2
Bench Press (3,3,3)
A) Bench Press: 155x5, 175x5, 200x8 (Alternate With Chins @ BWx10 for 6 Sets)
B) BBB Bench Press: 135x10,10,10,10,10
C) BB Rows: 190x10,10,10,10,10
D) Dips: BW+65x10,10,10
E) BB Curls: 70x15,15,15
F) Rear Delt. DB Raises: 20(2)x15,15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk
Notes: I know I screwed up with the reps on my main sets for the bench today, but hey I hit my eight reps at two hundred 
Tuesday 4/30/13
Cycle: 2
Week: 2
Deadlift (3,3,3)
A) Power Clean: 135x3, 155x3, 175x3
B) Deadlift: 270x3, 310x3, 350x8
C) BBB Deficit Deadlift: 235x10,10,10,10,10
D) Walking DB Lunges: 60(2)x10,10,10
E) Lying Leg Curls: 95x10,10,10
F1) Hanging Leg Raises: BWX 10,10,10,10,10
F2) Standing Calf Raises: 450x12,12,12,12,12
Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (15-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Dog Walk
Wednesday 5/1/13
Rest
AM: 2 Mile Dog Walk
PM: 1 Hour of Yoga
4 Mile Dog Walk
Thursday 5/2/13
Cycle: 2
Week: 2
Overhead Press (3,3,3)
Overhead Press: 100x3, 110x3, 125x8 (Alternate With Chins @ BW+25x6 for 8 Sets)
BBB Overhead Press: 85x10,10,10,10,10
BB Rows: 165x12,15,15,15,15,15
Dips: BW+45x15,15,15
BB Curls: 80x10,10,10
Rear Delt. DB Raises: 20(2)x15,15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 16 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Dog Walk
Notes: On the BB Rows I forgot that my goals number of reps was 15 on the first set so I just compensated at the end with an extra set. I also added in some weighted chins to get a better variety of rep ranges and intensities with them as I feel growth occur best when I do so. Another thing that changed was that I increased my number of sprints from 12 to 16 as I feel that 12 wasnāt giving me enough as far as conditioning is concerned.
Friday 5/3/13
Rest
Cardio:
AM: 2 Mile Dog Walk
PM: 4 Mile Dog Walk
Saturday 5/3/13
Cycle: 2
Week: 2
Squat (3,3,3)
A) Squat: 225x3, 260x3, 295x8 (Alternate With Chins @ BW+45x4 for 7 Sets)
B) BBB Squat: 195x10,10,10,10,10
C) Front Squat: 165x10,10,10,10,10
D1) Weighted Sit- Ups: BW+45x6,6,6,6,6
D2) Leg Press Calf Raises: 605x10,10,10,10,10
Cardio:
AM: 2 Mile Dog Walk (before going to the gym)
16 Hill Sprints (15-16 Sec. Sprint / 44-45 Sec. Rest)
PM: 1 Mile Dog Walk
Saturday 5/4/13
Cycle: 2
Week: 2
Squat (3,3,3)
A) Squat: 225x3, 260x3, 295x8 (Alternate With Chins @ BW+45x4 for 7 Sets)
B) BBB Squat: 195x10,10,10,10,10
C) Front Squat: 165x10,10,10,10,10
D1) Weighted Sit- Ups: BW+45x6,6,6,6,6
D2) Leg Press Calf Raises: 605x10,10,10,10,10
Cardio:
AM: 2 Mile Dog Walk (before going to the gym)
16 Hill Sprints (15-16 Sec. Sprint / 44-45 Sec. Rest) (after lifting)
PM: 1 Mile Dog Walk
Sunday 5/5/13
Rest
Cardio:
AM: 2 Mile Dog Walk
16 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
PM: 3 Mile Dog Walk
Monday 5/6/13
Cycle: 2
Week: 3
Bench Press (5,3,1)
A) Bench Press: 165x5, 190x3, 210x6 (Alternate With Chins @ BWx10 for 6 Sets)
B) BBB Bench Press: 135x10,10,10,10,10
C) BB Rows: 185x10,10,10,10,10
D) Dips: BW+65x10,10,10,10
E) BB Curls: 70x15,15,15
F) Rear Delt. DB Raises: 20(2)x15,15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk
Tuesday 5/7/13
Cycle: 2
Week: 3
Deadlift (5,3,1)
A) Power Clean: 140x5, 160x3, 180x1,1
B) Deadlift: 290x5, 330x3, 370x4
C) BBB Deficit Deadlift: 235x10,10,10,10,10
D) Walking DB Lunges: 60(2)x10,10,10
E) Lying Leg Curls: 95x10,10,10
F1) Hanging Leg Raises: BWX 10,10,10,10,10
F2) Standing Calf Raises: 450x10,10,10,10,10
Cardio:
AM: 2 Mile Dog Walk
PM: 16 Hill Sprints (15-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Dog Walk
Wednesday 5/8/13
Rest
Cardio:
AM: 2 Mile Dog Walk
PM: 4 Mile Dog Walk
Thursday 5/9/13
Cycle: 2
Week: 3
Overhead Press (5,3,1)
Overhead Press: 105x5, 120x3, 135x6 (Alternate With Chins @ BW+45x5 for 5 Sets)
BBB Overhead Press: 85x10,10,10,10,10
BB Rows: 165x12,15,15,15,15,15
Dips: BW+45x15,15,15,15
BB Curls: 80x10,10,10,10
Lateral DB Raises: 20(2)x15,15,15
Rear Delt. DB Raises: 20(2)x15,15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (21-23 Sec. Sprint / 1 Min. Rest)
1 Mile Dog Walk
Friday 5/10/13
Rest
Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk
Saturday 5/11/13
Cycle: 2
Week: 3
Squat (5,3,1)
A) Squat: 245x5, 275x3, 310x6
B) BBB Deadlift: 280x10,10,10,10,10
C) Leg Press: 605x20,20,20,20,20
D1) Weighted Sit- Ups: BW+45x6,6,6,6,6
D2) Leg Press Calf Raises: 605x12,12,12,12,12
Cardio:
AM: 2 Mile Dog Walk (before going to the gym)
16 Hill Sprints (19-22 Sec. Sprint / 1 Min. Rest) (after lifting)
PM: 1 Mile Dog Walk
Sunday 5/12/13
Rest
Cardio:
AM: 12 Hill Sprints (18-26 Sec. Sprint / 1 Min. Rest)
PM: 3 Mile Dog Walk
Monday 5/13/13
Cycle: 3
Week: 1
Bench Press (5,5,5)
A) Bench Press: 145x5, 170x5, 190x11 (Alternate With Chins @ BWx10 for 6 Sets)
B1) BBB Overhead Press Press: 85x10,10,10,10,10
B2) BB Rows: 190x10,10,10,10,10
C1) Decline Skull Crushers: 85x10,10,10,10
C2) BB Curls: 85x10,10,10,10
F) Rear Delt. DB Raises: 25(2)x15,15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk
Tuesday 5/14/13
Cycle: 3
Week: 1
Deadlift (5,5,5)
A) Power Clean: 125x5, 145x5, 165x5
B) Deadlift: 260x5, 300x5, 340x10
C) BBB Squat: 200x10,10,10,10,10 (No Belt)
D) Front Squat: 170x10,10,10,10,10 (With Belt)
E1) Hanging Leg Raises: BWX 10,12,12,12,11
E2) Seated Calf Raises: 110x12,12,12,12,12
Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (19-21 Sec. Sprint / 1 Min. Rest)
1 Mile Dog Walk
Wednesday 5/15/13
Rest
Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk
Thursday 5/16/13
Cycle: 3
Week: 1
Overhead Press (5,5,5)
A1) Overhead Press: 95x5, 110x3, 125x8
A2) Chins: BW+45x5,5,5,5,5,5
B1) BBB Bench Press: 135x10,10,10,10,10
B2) BB Rows: 165x12,15,15,15,15,15
C1) Decline Skull Crushers: 75x15,15,15,15,15
C2) BB Curls: 70x15,15,15,15, 75x15
Rear Delt. DB Raises: 30(2)x12, 25(2)x15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (19-21 Sec. Sprint / 1 Min. Rest)
1 Mile Dog Walk
Saturday 5/18/13
Cycle: 3
Week: 1
Squat (5,5,5)
A) Squat: 220x5, 250x5, 285x10 (With Belt)
B) BBB Squat: 200x10,10,10,10,10 (Without Belt)
C) Front Squat: 170x10,10,10,10,10 (With Belt)
D1) Weighted Sit- Ups: BW+45x8,8,8,8,8
D2) Leg Press Calf Raises: 605x8,8,8,8,8
Cardio:
AM: 2 Mile Dog Walk (before going to the gym)
12 Hill Sprints (18-21 Sec. Sprint / 1 Min. Rest) (after lifting)
PM: 2 Mile Dog Walk