4/22 sat
back shoulders
hang cleans
– 3x8 135
push press
– 2x8 135
– 1x6
bent over bb rows
–4x8 175
pullups
– 3x8 bodyweight
upright rows
– 1x8 65
– 3x8 80
cable side raises with grip force
– 3x8 25?
incline rear delt raises
– 3x10 15
side/front/military raise
– 3x8 20, 20/15, 15
pullovers
– 2x10 45
kneeling j pulldowns/face pulls
2x10x12
5/26 weds
chest
warmup
jump rope for 3 mins
incline bench
– 1x8 bar
– 1x3 135
– 2x5 155 (2nd set was with grip force)
– 1x5 135
front squats
– 1x5 135 (cleaned it up)
– 1x5 185
– 1x4 225
– 1x5 185
db press
– 3x5 70
– 1x5 70 gripforce
low to high cable flyes
– 3x10 30? with grip force
1)dips
– 3x8 35
– 1x10 bodyweight
2)pullups
– 3x8 35 30 bodyweight
– 1x8 widegrip bodywt
5/27 thurs
legs light
warmup
jumped rope for about 3 mins
squats
– 1x8 135
– 1x5 185
– 3x5 245
– 1x8 135
walking lunges
– 3x30 25s
single leg leg press
– 3x8 35s
stiff leg dls
– 3x8 165
abs … decline situps constant tension, bubkas/hanging leg raises
flyes
– 2x8 low to high 30s?
– 2x8 high to low 30s?
5/29 sat
shoulders/back
hang cleans
– 4x6 155, 155, 145, 135
push press
– 2x6 135
military press
– 2x6 115
bent over rows
– 4x8 185, 165, 155, 155
tried to do upright rows but hurt my wrist.
1)side cable raises
– 3x8
2) pullups
– 3x10
6/1 tues
chest
bench
– 4x3 170
– 1x1 185
– 1x12 135
incline band flyes
– 3x10 red adn orange
band pushups
2x10 2 red and 1 orange
forearm/wrist still hurts from the other day.
6/4 fri
legs
(trying the rep increase program from the article by tim henriques for squats bench and deads)
warmup
– jump rope for 3 mins
squats
– 1x10 jump squats wit bar
– 1x5 135
– 1x2 185
– 4x3 245
– 1x1 265
– 1x17 180
walking lunges
– 3x30 35s
single leg press
– 3x10 45s
stiff leg dls
– 3x8 165
drove to the track
4x90-100 meters walk/jog the turns
it was freaking hot. and i felt like i was barely moving during these. prob casue i just did legs but still i thought my arms could drive me.
6/8 tues
back shoulders
def have a strained wrist or something… shit hurts and def felt it trying to do some exercises
warmup
– jump rope 4 mins
hang cleans
– tried 155 once and wrist wasnt having it
military press - had to clean it up. hurt like a bitch putting it down
– 3x6 115
– 1x5
a)rows supinated grip
– 1x8 165
– 2x8 155
– 1x8 135 tried pronated but it hurt my wrist coming up
b) pullups
– 3x8 grip grips and widths
a)cable side raises w/ grip force
– 3x8 1st 5 35 last 3 with 25
b) pullups
– 3x5 diff grips and widths
incline reverse flyes w gripforce
– 3x8 15
side/front raise/ db press
– 3x8x8x8 20s, 20s + 15s, 15s
(hurt my wrist when turning in front raises)
a) face pulls pronated
– 3x12 80?
b) kneeling j pulldowns
– 3x10
c) face pulls supinated
– 2x10 70s (last 2 sets only)
drove to track
– 3x100 meters 100 meter jog recovery between each
– 1x50 meters 75 walk, 75 jog
– 1x100 100 walk
– 1x50 75 walk 75 jog
6/9 weds
foam roller, warmed up with band squats
squats
– 2x10 135
deadlift
– 4x3 245
– 1x1 265
– 1x17 180
wokred out at home and had to stop early cause of work
6/11 fri
chest? tri?
helped moving stuff at a grade school all mornign and didnt feel like going to the gym right after. ended up working out at home
warm up
– pushups with bands, band flyes(behind back)
bench (everything with gripforce besides the first set)
– 1x3 135
– 1x3 170 (45-60s recov)
– 2x4 170 struggled on last rep (45-60 sec recov)
– 1x2 170 (couldnt get the last rep so i tried racking and taking off the gripforce but couldnt get it up) 3 min recov
– 1x1 180 3 min recov
– 1x10 135
incline band flyes with gripforce
– 3x8 red and orange in each hand (60sec recov)
next 30 mins - fooled around with different placing to try and do high to low band flyes and supersetted with tri extension forget how many sets and reps with each.
6/12 sat
…
around my groin area felt off when i got up so i foam rolled my legs and everything
warmed up doing jump rope. felt my groin hurting when trying to run in place and jump rope
squats
– 1x3 135 felt hard couldnt go anywhere past parallel
– 1x3 225 was squatting on my right side only cause groin killed
pullups
– 3x8 35 diff grips
back and forth between cable rope curls and pulls/chins dont know how many sets or reps.
this sucked.
well yesterday my left knee blew up yesterday out of no where. and my calf is tight as hell. kinda felt it a bit on sunday and even iced my knee. the only thing i did on sunday was go to a grad party and then drink. thought the calf could be bc of the loafers i was wearing but idk
6/15
back/shoulder
military press
– 1x6 115
– 1x5 w gripforce
– 2x4 w gripforce
– 1x3
1)bent over bb rows
– 1x8 135
– 2x8 155
– 1x8 135
2) pullups
– 2x7 mix grips
1)cable lateral raises w grip force
– 4x10 35, 35, 35/25, 35/25 w/o gripforce
2) pullups
– 3x7 diff grips
incline rear delt raises
– 3x8 15
db pullovers
– 2x10 45
front/side raises/db press
– 2x8x8x8 20, 20/15s
pronated face pulls/kneeling j/supinated face pulls
– 3x10x10x10 85/85/75
pullups
– 2x5
6/20 sunday
chest/tri
warmup
– band presses
bench
– 2x3 135 ]–
– 1x3 170 |__ 60 sec rest between sets
– 2x4 170 |
– 1x3 170 ]–
– 1x1 185 - 150 sec rest
– 1x10 135 150 sec rest
incline band flyes
– 4x8
dips on chairs
– 4x10
my left leg is def messed up. my knee, calf, adn ankle are all swollen. i have pain in my knee, and towards the lateral side of my lower leg (around the peroneals) and on the medial side of my ankle under the bone. ive been sitting around the house for the past week and icing as much as possible. and its still nto getting better… blah. 2 weeks till i get insurance and can go to the docs.
6/24 thurs
back/shoulders
military press 60sec between reps
– 3x5 115
– 1x2 115 90 sec recov after 4th set
– 1x5 105 90 sec
– 1x5 95
bent over rows 60 secs between reps
– 1x10 135 pro
– 3x10 155 supinated, pronated, sup
incline rear delt raise 60 secs between sets
– 2x10 15
– 1x8 15s
db pullovers 60 secs between sets
– 1x8 40
– 1x8 45
– 1x8 40
side raise/front raise/ db press 70-90 secs between reps
– 1 set 20lbs
– 2nd set 20 for 6 each 15 for last 2 reps on side and front, 20s on db raise
– 3rd set= 20x5, 15x3/ 20x3, 15x5/ 20x8
6/26 sat
arms/abs
tried the canadian cannons workout by thibs… messed aroudn with weight a bit so more recov…
preacher curl
– 5x5 25s, 20s, 20s, 20s, 15s
zottman curls
– drop set
– 1x5 30s
– 1x6 25s
– 1x6 20s
– 1x8 15s
cable curls
– 4x15 25, 25, 25x12/15x3, 25x10/15x5
incline hammer curls
– 4x10 20s, 20s, 20x8/15x2, 20x6/15x4
machine preacher curl
– drop set. started with 40s and went down to 10s. forget how many reps each
bubkas/hanging leg raises
– 2x3 bubkas
– 1x3 bubkas / 1x5 raises
– 3x6 raises
planks
– 1x60s on 2 steppers
– 1x60s on floor
side planks
– 1x45 on floor
– 1x45s on 2 steppers
frotn and side planks on steppers
– 1x60x45x45
6/28 mon
chest/tri
worked out at home
warmed up with bands
bench with gripforce
– 1x3 135
– 4x3 170 - 60 sec rest between 3 sets
– 1x1 190 - 120 sec recov
– 1x7 140 - 120 sec recov
incline band flyes with gripforce around 90 sec recov
– 1x8
– 1x7
– 1x6
– 1x6
dips - 60-90 sec recov.
– 1x12 bodyweight
– 1x10 25
– 1x8 35
– 1x7 35
– 2x6 35
– 1x6 bdywt
7/1 thurs
shoulders/upper back
inverted 1 arm pullups
– 3x6
military press with gripforce
– 4x5 105
– 1x4 105
bent over rows (back and forth between supinated and pronated)
– 4x8 135, 155, 155, 135
incline rear delt raises
– 3x10 15lbs
db pullovers
– 2x10 45
db side raises/front raises/db press
– 3x8 20, 20, 20/15
facepull pronated/ j pulls/ facepull supinated
– 3x8 95, 95, 85
shrugs
– 2x10 135 behind the back
– 2x12 185 in front
7/8 thurs
chest
bench with gripforce and 60sec recov
– 1x12 bar
– 1x3 135
– 1x4 170
– 1x5 170
– 1x4 170
– 1x3 170
– 1x1 190
– 1x8 135
band flyes
– 5x6
1)tricep band pushdown
– 2x10
2)pullups
– 2x6
1)dips
– 1x8 35
– 1x7 35
– 3x6 35, 25, bodywt
2)pullups
– 2x5 35
– 1x8 25
– 1x8 bodyweight
7/10 sat
shoulders/upper back
gym was closed when i got there so worked out at home
warmup with bands and inverted pullups
seated bb press
– 4x5 105
– 1x4 105
bent over rows
– 4x8 155
high band scarecrows/rows
– ?? did them for awhile. orange bands for scarecrow. red bands for rows
7/13 tues
arms
gym was packed so didnt do the same workout
pullups
– 2x10
preacher curl with straight bar
– 4x5 15 lbs
– 1x4 20 w/ curl bar
zottman curls
– 1x5 30
– 1x5 25
– 1x9 20
– 1x8 15
incline hammer curls
– 3x10 25
cable curls
– 4x15 25
pullups
– 2x8
bubkas
– 1x8
machine preacher
– 1x2 50
– 1x5 40
– 1x8 30
– 1x8 20
– 1x15 … shoulda just tried to do more with 20.
7/15 thurs
chest
warmed up with band presses
bench - 60 sec rest
– 1x10 bar
– 1x3 135
– 1x4 170
– 1x5 170
– 1x4.5 170 (ha almost got it up)
– 1x3 170
– 1x1 195 (180 sec rest)
– 1x10 135 (180 sec rest)
incline band flyes - 90 sec rest
– 3x10
band pullover+press
– 1x15
– 1x12
– 2x10
reverse band flyes
– 2x10
7/18 sun
shoulders/back
military press w/ grip force - 60 sec between sets
– 1x10 bar
– 5x5 105
bent over rows (back and forth between sup and pro grips - 60 sec recov
– 1x8 135 supinated
– 3x8 155
– 1x6 155
– 1x6 135
-45 sec between exercises
1)1 arm cable lateral raises
– 1x10 25
– 1x6x4 25, 15
– 1x5x3 25, 15
– 1x8 15
2) pullups moved grip closer each set
– 4x8 wide, med, close, supinated
incline reverse flyes - 90 sec rest
– 1x8 20
– 1x5x3 20, 15
– 1x8 15
triset side/front raises/military press - 120 sec rest
– 2x8/8/8 20/15/20
– 1x5x3/8/8 20,15/15/20
pro face pulls/j pulls - 90 sec rest
– 1x10x10 85
– 1x10x8x8 95, 85,85 supinated face pull
felt like throwing up so i left/
7/27 tues
chest
bench w/ gripforce
– 3x3 135
– 1x4 170 75s recov
– 2x5 170 75s
– 1x4 170 75s
– 1x1 195 120s
– 1x9 135 120s
incline band flyes
– 4x10 60-75 sec recov