4/20/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/cossack squats/squats x10
X3
Box jumps:
36"x5x2
SSB squats:
215x3x2
215x5
Bench:
185x7x3
DB rows:
90x12x3
DB incline bench:
65x12
65x10
65x8
45° back raises:
120x12x3
3 Likes
4/24/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers x10
Box jumps:
36"x5x2
Squat:
195x3
225x1
245x1
275x1 PR
225x6
Incline BB bench:
175x5
Seated hamstring curl, single leg:
90x7
Lat pull down:
175x6
Dips:
+45x6
I didn’t go to the gym Monday or Tuesday. I haven’t decided what to do but I think I’ll use this as a deload week and just train twice. My right elbow and knees have been very sore, especially the elbow. I did a bunch of extra manual labor on Saturday night and Sunday too, dug off the grass in a 13x10ft area and started leveling the ground. Well, I guess its not a deload if I hit a squat PR, I was just going to do a heavier single to make 225 feel easy but then the reps felt good so I thought LETS GO. I’m immediately not satisfied though, need more
4 Likes
congrats.
3 Likes
4/26/24
Deload workout
Just warmed up to a to a weight I could do for max 5-6 reps and did 2 or 3 sets, except for the last 2, just one set. Some of the exercises were done alternating
Lateral delt raise machine
Seated Leg curl
Standing calf raise machine
Chest supported row machine
Chest press machine
Leg extension
Tricep extension machine
Bicep curls machine
2 Likes
4/29/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats x10
X3
Box jumps:
36"x5
42"x1
36"x4
Squat:
225x6x3
Incline BB bench:
165x5x3
Lat pull downs:
170x6 wide neutral grip attachment
180x7
180x8
Seated leg curl, single leg:
90x8
I recorded my squat PR the other day. I’ve been squatting to a box which I thought was parallel but it looks a hair high to me. https://youtube.com/shorts/_dgw-8dzPvo?si=f8asL_arawyB_r3c I took the box away today, and holy shit those were some ball busting sets of squats. After the first set I was like “go get the box” and “maybe one set is enough” but then I thought “the only way out is through” and grinded out 2 more sets. God damn. I’m switching up the template and progression slightly overall for the next 8 weeks, not backing off on the weight or anything just the rep scheme on the second exercise.
4 Likes
5/1/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/Cossack squats/TRX rows x10
X3
Med ball overhead throw:
20x5x2
Deadlift:
225x5
255x5
290x10
SOHP:
100x5
115x5
130x7
Kelso shrugs, chest supported machine:
175x10x2
190x10
Tricep pushdowns, v-bar:
70x8x2
Hanging leg raises:
BWx15
BWx6 toes to bar
I tried to do some curls but my elbow hurts too bad. I’m going to have to work around it, it really hurts when my elbow is at full extension and I try to flex it.
3 Likes
5/3/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats/Mt climbers x10
Box jumps:
36"x5x2
Bench:
195x5
195x4x2
SSB squat:
205x5
Chest supported row:
150x7
165x8
175x7
DB incline bench:
70x8x3
Not the best today, sore, achey, tired. Missed rep goals on bench, knees and hips felt terrible on squats.
4 Likes
5/6/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/cossack squats x10
X3
Box jumps:
36"x5x2
Squats:
230x5x3
Incline BB bench:
160x6x3
Lat pulldowns:
180x8x3
Dips:
+35x6
+35x8x2
Seated hamstring curls:
90x8 single leg
170x8x2 bilateral
4 Likes
5/8/24
Warm up:
Jumping jacks x25
KB swings x10-20
Cossack squats/squats/mt climbers x10
X3
Squat-overhead med ball throw:
20x5x2
Deadlift:
240x3
275x3
310x6
SOHP:
105x3
120x3
135x6
Hanging leg raises:
BWx15x3
DB curls:
25x8
30x8
35x8
Tricep rope pushdowns:
60x8
60x7
50x8
4 Likes
5/10/24
Warm up:
Jumping jacks x25
KB swings x25
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Bench:
200x5 PR
195x5x2
SSB squat:
200x6x3
Chest supported row machine:
175x8x3
DB incline bench:
70x9
70x8x2
45° back raises:
130x8x3
3 Likes
5/13/24
Warm up:
Jump rope x30
KB swings x25
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squats:
250x1
240x4x3
Incline BB bench:
155x7x3
Lat pull downs:
185x7x2
180x7
GHR:
BWx13
BWx10
Dips:
+35x8
Ran out of time, got to the gym a little late. Rep speed on squats is pretty bad. Next cycles I think I’ll run an upper/lower 4 days a week and give a little more attention to assistance lifts to build my legs up more.
3 Likes
5/15/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/squats x10
X3
Deadlift:
255x5
290x3
325x5
SOHP:
115x5
130x3
145x3
Tricep rope pushdowns:
60x8x2
50x8
Bicep preacher curl machine:
110x8
110x7
110x5
Abdominal crunch machine:
110x10
125x10x2
3 Likes
5/17/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Bench:
205x4
195x3
195x4
SSB squats:
195x7x3
Chest supported row machine:
175x8x3
45° back raises:
140x8x3
Incline DB bench:
70x10
That first working set of bench took everything I had, the bar stopped moving or nearly did midway on the last rep but I refused to let it come back down. I don’t know whats going on, my bodyweight dropped a couple pounds over the last 2 weeks even though if anything I’m eating a little more, was 171 this morning.
1 Like
5/20/24
Warm up:
Jumping jacks x25
T handle Swings x25
Mountain climbers/squats/Cossack squats x10
X3
Kneeling to standing jumps x5x2
SOHP: Supersetted with band pull-aparts
105x5
120x5
105x5x2
105x10
DB rows:
90x10x3
Push ups:
+45x8
+45x10x3
BB curls:
45x10
55x8
60x8x2
I got busy so just did a workout out at home tonight, since I wouldn’t have had enough time to do much before the gym closed.
2 Likes
5/21/24
Warm up:
Jumping jacks x25
KB swings x25
Squats/cossack squats x10
X3
Box jumps:
36"x5x2
Deadlift:
240x3
275x1
310x1
345x1
Seated leg curls:
175x8x4
A. Seated leg extension: single leg
50x8
70x8
90x6
70x9x2
B. Standing calf raise machine:
210x8x3
Hanging leg raises:
BWx12x4
2 Likes
5/23/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/push ups/BPAs x10
X3
Overhead med ball throw:
20x5x2
Bench:
210x2+F
185x5
185x6
Lat pull downs:
185x8x3
DB incline bench: on the BB incline bench
70x10
70x6
Tricep rope pushdowns:
40x10
60x6
40x10
Reverse fly machine:
115x10
Damn, no juice today. Can’t believe I failed the bench rep. I think because all the bars in the gym have different knurling widths I took too narrow of a grip. I was also digging up sod for the 30min before I went to the gym so maybe that fatigued me more than I expected.
2 Likes
5/24/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"x1
36"x4
Squat:
245x3
225x5
SSB rear leg elevated split squat:
60x8
110x8x2
130x8
45° back raises:
140x8x2
140x9
Standing calf raise machine:
170x10x2
210x9
Abdominal crunch machine:
125x8x3
I haven’t done any type of split squats in over 10 years and never with the ssb. I held the uprights in the rack (as lightly as possible) to stabilize myself. My left leg is weaker in this motion than the right, even though it’s bigger than the right, and stronger in the leg extension.
4 Likes
5/28/24
Warm up:
Shoveling dirt and moving pavers around
Deadlift:
225x5
260x5
295x10
SOHP:
100x5
115x5
130x6
Lying hamstring curls:
80x10
95x8
125x8
Chin ups:
+35x8 wide rock grip
+35x6x2 wider angled bar
Dips:
+35x8x2
Leg extensions, single leg:
50x8
90x7
I didn’t go to the gym yesterday so I did the thing you’re not supposed to and crammed a bunch of stuff in today. My legs and glutes were so sore from Friday, all the way through to this morning.
4 Likes
5/30/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
Box jumps:
36"x5x2
Squat:
160x5
185x5
210x10
SSB rear leg elevated split squat:
60x8
110x8
135x8
45° Back raises:
150x8x3
Calf raises machine:
215x8x3
Abdominal crunch machine:
130x8x3
3 Likes
5/31/24
Warm up:
Jump rope x50
Band pull-aparts x10
Push ups x10
X3
Overhead med ball throw:
20x5x2
Bench:
135x5
160x5
180x8
DB row:
90x10x2
90x11
DB incline bench:
70x10
70x8
70x6
Tricep pushdowns, single arm:
22.4x10x3
Preacher curl machine:
95x12
3 Likes