Saturday 6/8/13
Cycle: 4
Week: 1
Overhead Press (5,5,5)
A1) Overhead Press: 95x5, 110x5, 125x10
A2) BB Rows: 225x5,5,5
B1) Bench Press: 160x10,10,10
B2) Pull-Ups: BW+15x10,10,10
C) T-Bar Rows: 160x12,12,12
D1) Standing Alternating DB Curls: 45(2)x12,12,12
D2) Dips: BW+70x10,10,10
E) Face Pulls: 6x15,15,15
Cardio:
AM: 2 Mile Dog Walk
Rowing HIIT (14 Rounds @ 15 Sec 1:40/500m / 45 Sec. 2:50/500m)
Sunday 6/9/13
Rest
Cardio:
AM: 4 Mile Run (33:29)
PM: 2 Mile Dog Walk
Monday 6/10/13
Cycle: 4
Week: 2
AM:
Deadlift (3,3,3)
Deadlift: 285x3, 330x3, 370x8
Front Squat: 205x10,10,10
Leg Press: 515x20, 605x15,15
Lying Leg Curls: 100x10,10,10
Hanging Leg Raises: BWx14,14,14
Leg Press Calf Raises: 515x8,8,8
PM:
15 Gasers (50 yard shuttle run) w/40 Sec. Rest
2 Mile Dog Walk
Tuesday 6/10/13
Rest
Cardio:
AM: 4 Mile Run (37:10)
PM: Hill Sprints (12 @ 25 Sec. Sprint in 20 Min.)
2 Mile Dog Walk
Wednesday 6/12/13
Cycle: 4
Week: 2
Bench Press (3,3,3)
A1) Bench Press:
95x5
115x5
135x3
160x3
185x3
210x7
A2) Chin-Ups:
BWx5
BW+25x3
BW+55x5,5,5,5
B1) Seated DB Military Press:
45(2)x5
60(2)x8,8,8,8
B2) BB Rows:
135x5
185x3
205x8,8,8,8
C) Low Incline DB Fly’s:
35(2)x5
45(2)x12,12,12,12
D1) Decline Skull Crushers:
75x5
95x8,8,8,8,8
D2) BB Curls:
75x5
95x8,8,8,8,8
E) Face Pulls:
8x15,15,15
Thursday 6/13/13
Rest
Cardio:
AM: 6 Mile Run (51:38)
PM: 2 Hour Long Hike
Friday 6/14/13
Cycle: 4
Week: 2
Squat (3,3,3)
A) Squat:
135x5
185x5
225x3
240x3
275x3
315x8
B) SLDL:
135x5
185x3
225x8,8,8,8,8
C) Seated Leg Curls:
12x5
15x8,8,8,8,8
D1) Weighted Sit-Ups:
BWx10
BW+45x10,10,10,10,5
D2) Leg Press Calf Raises:
335x10
425x12,12,12,12,12
Cardio:
AM: 2 Mile Dog Walk
PM: 15 Hill Sprints (15 Sec. Sprint / 45 Sec. Rest)
Saturday 6/15/13
Cycle: 4
Week: 2
Overhead Press (3,3,3)
A) Overhead Press:
45x5
75x5
95x3
105x3
120x3
135x7
100x10,10
B) BB Rows:
135x5
185x3
225x6,6,6,6,6
C1) Incline BB Bench Press:
135x5
165x6,6
145x8,8,8
C2) Weighted Pull-Ups:
BWx5
BW+25x8,8,8,8,8
D1) Dips:
BWx10
BW+80x8,8,8
D2) BB Curls:
75x5
95x10,10,10
E1) Overhead DB Triceps Extension:
75x15,15
E2) Seated Incline DB Curls:
30(2)x15,15
Cardio:
AM: 2 Mile Dog Walk
PM: 15 Hill Sprints (15 Sec. Sprint / 45 Sec. Rest)
Sunday 6/16/13
Rest
Cardio:
AM: 6 Mile Run (46:24)
PM: 1 Hour and 20 Min. Long Hike
Monday 6/17/13
Cycle: 4
Week: 3
Deadlift (5,3,1)
A) Deadlift:
135x5
185x5
225x3
275x2
305x5
350x3
395x5
B) BBB Squats:
135x5
185x3
225x10,10,10,10,10
C) SLDL:
135x5
195x10,10,10,10,10
D) Hanging Leg Raises:
BWx12,12,12,12,12
Cardio:
AM: 2 Mile Dog Walk
Post-Lift: 15 Hill Sprints (15 Sec. Sprint / 45 Sec. Rest)
Notes: My training has been getting pretty hectic so i’m just going to go back to the basics with big but boring and a few assistance exercises as I felt the most progress with that program lay out. On another side note, I have decided to stop using a weightlifting belt because I feel that it is just a crutch that I use when I train and I would like too see what I can do going fully raw (the deadlift I did today was done without a belt :)).
Tuesday 6/18/13
Rest
Cardio:
AM: 5 Mile Run (43:07)
2 Mile Dog Walk
Sorry for not keeping up with the posts guys, i’ve been away on vacation so I haven’t been able to keep up with posts but don’t worry, I took a much needed deload and was still able to train hard
Wednesday 6/19/13
Bench Press (5/3/1)
A1) Bench Press:
95x5
115x5
135x3
175x5
195d3
220x5
A2) Pull-Ups:
BWx12,12,12,12,12
B1) Seated DB Military Press:
40’sx5
60’sx9,9,9,9,9
B2) BB Rows:
135x5
205x9,9,9,9,9
C) Seated Cable Rows:
135x5
195x8,8
165x12,10,10
D1) Tricep Cable Push-Downs:
50x5
90x9,9,7
D2) Standing Alternating DB Curls:
35’sx5
50’sx9,9,7
Cardio:
9 Hill Sprints (20 Sec. Sprint / 1 Min. Rest)
2 Mile Walk
Thursday 6/20/13
Rest
Cardio:
AM: 6 Mile Run
PM: 2 Mile Dog Walk
Friday 6/21/13
Squat (5/3/1)
A) Squat:
135x5
185x5
225x3
260x5
295x3
330x3
B) Rack Pulls:
135x5
225x5
315x10,10,10,10,10
C) Seated Leg Curls:
12x5
14x12,12,12,12,12
D) Weighted Sit-Ups:
BWx10
BW+45x8,8,8,8,8
Cardio:
8 Hill Sprints (25 Sec. Sprint / 1:15 Sec. Rest)
Saturday 6/22/13
A1) Seated Military Press:
40’sx5
55’sx10,10,10,10,10
A2) Pull-Ups:
BWx10,10,10,10,10
B1) Low Incline DB Bench Press:
50’sx5
75’sx10,10,10,10,10
B2) DB Rows:
50x5
80x15,12,12,15,15
C1) Alternating DB Curls:
35’sx5
45’sx10,10,10
C2) O.H. DB Tricep Extensions:
50x5
80x10,10,10
Cardio:
10 Rower Sprints (20 Sec. Sprint / 1 Min. Rest)
Notes: Couldn’t make it to a gym for my OHP day so I had to settle for a gym workout with just my assistance work done.
Sunday 6/23/13
Rest
Run (49:37)
BW Circuit:
Dips: BWx20,20,20,20,20,20
Pull-Ups: BWx10,10,10,10,10,10
Push-Ups: BWx25,25,25,25,25,25,25,25
Monday 6/24/13
Squat (Deload)
A) Deadlift:
165x5
205x5
245x5
B) Squat:
135x5
175x10,10,10,10,10
C) Hanging Leg Raises:
BWx10,10,10,10,10
Cardio:
15 Rower Sprints (15 Sec. Sprints / 45 Sec. Rest)
Tuesday 6/25/13
Rest
Cardio:
Run (52:34)
Wednesday 6/26/13
Bench Press (Deload)
A1) Bench Press:
95x5
115x5
140x5
A2) Pull-Ups:
BWx8,8,8,8,8
B1) Overhead Press:
45x5
75x10,10,10,10,10
B2) DB Rows:
60x5
80x10,10,10,10,10
C1) BB Curls:
45x5
75x10,10,10
C2) Weighted Dips:
BWx10
BW+45x10,10,10
Cardio:
Rower Sprints (20 Sec. Sprint / 1 Min. Rest)
Thursday 6/27/13
Rest
Cardio:
Run(55:43)