12-7-6
Mobility Warmup
Fire Hydrants x10
Prone Scorpions x5
Hip Corrections x10
Hand and Leg Birddogs x10
Scap Pushups x15
Rotator DB Drop 8x15
Clean and Jerk Motions 45x3 Minutes
TBT 60
Behind the Neck Press 45x10
95x5x3
Pullups BWx5
BW+20x5x3
Sumo Deadlift 225x10
315x5x3
BB Lateral Step Ups BWx5
70x5x3
BB Curls 50x10
100x5x3
DB Side Laterals 20x5x3
BB Cuban Press 30x8x3
L-Lateral Raise 15x10x1
Incline Side Lying DB Abduction to 45* 8x10x2
Cable External Rotation 20x10x1
The week off made me feel like a million bucks. Sumos felt very light and the BTN press felt great. Starting off with the hip mobility movements really helped a lot getting me motivated.
12-9-6
Warmup
Foam Roller ~10 minutos
Glute/Hip/Ham/Quad/Calf Static Stretch ~10 minutos
TBT 90
Front Squats 95x5
155x8x4
DB One Leg RDL 20x5
40x8x4
Decline BB Bench 135x5
185x8x4
Strict Face Pulls
60x8x4
BB Shrugs
135x8x4
DB Hammer Curls
40x8x4
Ate like poo poo today so that really fucked up this session. I still managed to hit some PRs in the midst of passing out and/or dying.
Noticed something kinda crazy today while doing the shrugs. My right shoulder/trap doesn’t contract as high as my left. I don’t know about all that. That’s why I went low on the shruggin’ weight.
12-11-06
Warmup
Reverse Lunge Twist
Hip Corrections x5
Twist Hip Quad/Ham/Adductor Static Stretch
TBT 120
Zercher Squats 135x15
185x15x2
DB Upright Rows 10x10
25x15x2
Narrow Grip Lat Pulldowns 40x10
90x15x2
Bulgarian Split Squats BW x 10
15x15x2
Face Pulls
40x15x2
DB Front Raises
20x15x2
This was hellish.
I’m never cheating on my diet again.
12-13-6
Mobility Warmup
Birddogs x 10 each leg and arm
Fire Hydrants x 10
Reverse Lunge Twists x 30 seconds each leg.
TBT Antagonist Training 60
A1. Sumo Deadlift 135x10 225x5 335x5x3
A2. BB Lateral Step Up 80x5x3
B1. BTN Press 45x5 95x5x3
B2. Weighted Pull Up BWx5 BW+20x5x3
C1. BB Curls 50x5 100x5x3
C2. DB Side Laterals 25x5x3
Insanely quick workout. I think it was 32 minutes long not including the warmup.
12-15-06
Incline Elliptical ~ 12 minutes
TBT Antagonist Training 90
A1. Decline BB Bench 135x5 185x8x4
A2. Face Pulls 60x8x4
B1. Front Squat 95x5 155x8x4
B2. One Legged DB RDL 40x8x3 40x6x1
C1. BB Shrugs 185x8x4
C2. DB Hammer Curls 40x8x4
Front squats and 1 leg RDL is a horrible combonation.
I prospected my first client today. It was pretty righteous. He’s about the size of pre-diet dave tate and he’s interested in strength training and overall conditioning.
12-16-06
Fasted Morning Cardio ~ 1 hour
12-17-06
Warmup
Elliptical ~ 10 minutes
BB Complex x4
Overhead Squat x5
RDL x5
Military Press x5
Row x5
High Pull x5
TBT Antagonist Training 120
A1. DB Upright Row 30x15x2
A2. Narrow Lat Pulldown 100x15x2
B1. Zercher Squat 185x15x2
B2. Bulgarian Split Squat 15x15x2
C1. DB Front Raise 25x15x2
C2. Face Pulls 50x15x2
D1. Hanging Pikes BWx10
D2. Decline Situp 15
D3. DB Side Bends 40x15
Holy crap. I’m glad this week is over. Antagonist training is definitely the most torturous method ever.
12-19-06
Mobility Warmup
Rock Reach x10 each arm
Scorpions x10 each leg
Foam Roller on spinal erectors and traps
10 minutes steady state cardio on elliptical
TBT 45
Dips BWx10 BW+35x5x3
Wide Grip Cable Rows 150x5x3
Close Stance Front Squat 185x5x3
DB Lunges to a 6 inch Box 65x5x3
Face Pulls 90x5x3
DB Front Raises 35x5x3
BB Cuban Press 30x8x3
L-Laterals 15x15
Lying dumbbell abduction to 45* 8x10
Cable external rotation 20x8
10 minutes HIIT on elliptical (30 second sprints)
1 Hour : 25 minutes
12-21-06
TBT 75
Incline BB Bench 135x8x3
Nuetral Grip Pullups BWx8x3
BB GM 185x8x3
DB Short Lunge 35x8x3
BB Shrugs 95x20x3
DB Hammer Curls 40x12
Felt kinda sick, hungover, dehydrated, and upset stomach today. Not the best training conditions.
Oh well.
12-24-6
10 Minute Cardio Warmup
BB Complex x4
Overhead Squat x5
RDL x5
Military Press x5
Row x5
High Pull x5
Full Body Training (60 seconds rest between pairings)
A1. DB Row 70x5x3
A2. DB Long Lunge 30x5x3
B1. Front Squat 185x5x3
B2. Dips BW+25x5x3
C1. Decline Situps 40x5x3
C2. DB Front Raise 30x5x3
47 minutes spent in the gym
12-27-06
Mobility Stufffffffff
Bird Dogs
Fire Hydrants
Scorpions
TKEs
Band hip adduction and abduction
10 minutes on the treadmill
Full Body 90
A1. DB Military Press 50x8x3
A2. RDL 185x8x3
B1. DB Step Up 50x8x3
B2. DB Side Laterals 20x8x3
C1. (7) Band Assisted Pullups BWx8x3
C2. Decline Russian Twist 15x8x3
12-29-06
Full Body 120
A1. Incline BB Press 115x12x2
A2. Pulldown Abs 60x12x2
B1. BB Back Squat 205x12x2
B2. Rear Delt Raises 20x12x2
C1. Moderate Cable Rows 100x12x2
C2. Short Lunge 25x12x2
D1. BB Rowing 30x 30 seconds x2
My buddy JP showed me what he calls BB rowing. I was laughing at first when I saw him do it but it’s really awesome.
Imagine rowing…on a boat or kayak… using a fixed barbell. It really works the shoudlers traps and forearms.
It sounds dumb but try it.
12-31-06
Full Body 60
A1. DB Rows 70x6x3
A2. DB Long Lunge 30x6x3
B1. Front Squats 185x6x3
B2. DB Front Raises 30x6x3
C1. Decline Situps 45x6x3
C2. Dips BW+25x6x3
Wow… Front squats with front raises was a dumb ass pairing. 185 never has felt so heavy.
1-5-7
Mobility Warmup
15 reps each
Outside Leg Raise
Inside Leg Raise
Fire Hydrants ~ Side
Fire Hydrants ~ Rear
Purple Band Terminal Knee Extensions
Hip Bridges ~ Single and Double
Front Lunge with Side Reach
Front Leg Swings
Back Leg Swings
Hip Corrections
Butt Kicks
Close Stance Free Squats with Hip Locks
Alternating Reach & Roll Rock
Arm Circles ~ Wide
Arm Circles ~ Small
YTWL on Swiss Ball (1 sec peaks) x10
Aggressive Glute, Hip, Ham, and Lat Stretching
Purple Band Shoulder Traction
Lower Body Day (Snatch Explosive Focus)
Above the Knee Snatch Pulls (90 seconds rest)
45x5
95x5
135x5
135x5
135x5
Sumo Deadlifts (45 seconds rest)
135x5
185x6
185x6
185x6
BB Rollouts (60 seconds rest)
3 sets of 6
Hyperextensions (60 seconds rest)
45x6
90x6
90x6
90x6
Ghetto Reverse Hypers
BWx30
Finally got my left butt cheek firing today. I’m so much stronger when my body decides to use all of it’s muscles.
Hook grip with the snatch fucking sucks.
1.6.7
Mobility Warmup
15 reps each
Outside Leg Raise
Inside Leg Raise
Fire Hydrants ~ Side
Fire Hydrants ~ Rear
Purple Band Terminal Knee Extensions
Hip Bridges ~ Single and Double
Front Lunge with Side Reach
Front Leg Swings
Back Leg Swings
Hip Corrections
Butt Kicks
Close Stance Free Squats with Hip Locks
Alternating Reach & Roll Rock
Arm Circles ~ Wide
Arm Circles ~ Small
YTWL on Swiss Ball (1 sec peaks) x10
Aggressive Glute, Hip, Ham, and Lat Stretching
Purple Band Shoulder Traction
Upper Body Day (60 seconds rest)
A1. DB Military Press 25x15 60x6x3
A2. Pullups BWx6x3
B1. BB Curls 60x6x3
B2. Close Grip Bench 135x6x3
C1. Face Pulls 90x10 90x12 90x10
Total warmup time was longer than my training session lol.
1.8.7
Mobility Crapola added in scorpions
Lower Body Day
Clean Pull Above The Knee
45x10
135x5
185x5
185x5
185x5
DB Swings
40x15
40x15
40x15
Russian Twist
25x6
25x6
25x6
A trainer asked me what I was doing when I was warming up. lol
1.10.07
Mobility Crap
Upper Body Day
A1. BB Bench 45x25 135x6 205x6 205x6 205x6
A2. Wide Grip Seated Cable Row 150x6 150x6 150x6
B1. Incline DB Hammer Curlers 35x6 35x6 35x6
B2. Decline DB Triceps Extensions 35x6 35x6 35x6
C. DB Cubans 15x10 15x10
Loaded Stretching + Shoulder Band Traction
1.11.7
Mobility Schmobility
Lower Body Day
Snatch Pulls Below the Knee
135x5
155x5
155x5
155x5
155x5
Conventional Deads
135x5 <-Easy
225x5 <-Easy
315x5 <-WTF easy
405x1 ← WAY to easy
455x1 ← Like a rocket
475x1 ← You’ve gotta be kidding me
495x0 ← Had to stop somewhere
BB Rollouts
BWx7x3
Totally wasn’t expecting to pull heavy today and probably shouldn’t have but I did and wasn’t expecting to pull like this. My heaviest conventional pull ever was a suited 466 in a meet a year ago and I’ve struggled with 455 raw sumo in the past and haven’t trained the conv. dead heavy in a lonnnnnggg time. This was muy coolioso.
1.13.7
Mobility Warmup
Same (!@#$%^&*) different day
Upper Body Day
A1. Standing 1 Arm Military Press 30x5 60x5 60x5 60x5
A2. Pullups BW+10x5x3
B1. BB Curls 70x6 70x6 70x8
B2. Close Grip Bench 155x6x3
C1. Face Pulls 100x10x2
Plate Pinches 2 10’s x the length of “The Enemy” off the Roadrunner United CD
I was feeling hella jacked today.
