Workout:
A Meadows rows 12,12,12,8,8,8,8 per side @ 25,35,45,55,45,35,25 - last 4 sets were a drop
B Chin ups 10,8,8,8,8 @ BW
C Close neutral grip seated cable rows 4X10 @ 135
D1 Wide neutral grip pull downs 3X10 @ 150
D2 Kayak rows 4X6 per side @ 40
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyper extensions 25,20 @ red band
G Half supinated grip machine row drop set 5X12 @ 130,115,100,85,70
Workout:
Shoulder warmup
A Decline DB BP 15,15,10,8 @ 45,55,65,75
B Neutral grip machine press 4X12 @ 140
C HS incline press 4X10 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Low to high cable flies 2X10 @ 20 lbs per side
F High to low cable flies 2X12 @ 20 lbs per side
G Feet elevated pushups 2X20
Workout:
A Seated leg curls 5X15 @ 50,60,70,80,90
B Hack squat machine 12,12,12,10,20 @ 45,90,135,160,90 lbs per side
C DB reverse lunges 4X6 per side @ 55’s
D DB RDL 3X10 @ 55’s
E Leg press machine calf extensions 3X20 @ 300
F Hanging leg raises 2X12
G Walking lunges 2X12 per leg @ BW
Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 70 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G Power clean from hang 3X3 @ 135
H SGHP from hang 3X5 @ 135
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B HS high row 4X12 @ 2 PPS - both sides at same time
C Inverted rows 4X10 @ BW - 2 sets supinated, 2 sets pronated
D1 Single arm pull downs 3X10 @ 60
D2 Straight arm press downs 3X10 @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyper extensions 25,20 @ red band
G Half supinated grip machine row drop set 15,10,10,10,10 @ 130,115,100,85,70
Workout:
Shoulder warmup
A Decline BB BP 15,15,15,8,6,5,5,18 @ 45,95,135,155,175,185,185,135
B DB squeeze press 4X8 @ 55’s
C HS incline press 4X15 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Cable flies 3X12 @ 22.5 lbs per side
Workout:
A Seated leg curls 15,15,15,15,15,10,10 @ 50,60,70,80,90,70,50 - last 3 sets were a drop
B Back squats 10,10,10,6,4,4,4,15 @ 45,95,135,185,225,225,225,135
C Front squat grip reverse lunges 3X6 per side @ 95
D BB RDL 3X12 @ 135
E Leg extensions 3X15 @ 150
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X50
F Hanging leg raises 2X10
Workout:
Shoulder warmup
A1 Standing face pull with external rotation 20,15,15 @ 50,70,90
A2 Standing face pulls 20,15,15 @ 50,70,90
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X12 per side @ 50 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G Power clean and push press 4X6 @ 95
2 scoops Plazma - switched from creatine malate to creatine monohydrate
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Fat gripz palms up alternating curls 4X12 per side @ 32.5
B1 Close grip dips 4X15 @ BW
B2 Single arm machine preacher curls 4X10 per side @ 50
C1 DB overhead triceps extensions 4X12 @ 60
C2 Seated incline hammer curls 5,5,10,8 @ 35 - changed angle of incline each set
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B DB RDL 4X10 @ 65’s
C Leg press 30,25,20,15,12,8,8,8,8 @ 1,2,3,4,5,6,5,4,3 PPS - Last 4 sets were a drop
D1 Calf supported goblet squats 3X8 @ 70,80,90
D2 DB reverse lunges 3X5 per side @ 55’s
E1 Tibialis anterior machine 25,25,15 @ 50
E2 Seated calf raises 3X25 @ 115
E3 Side bends 3X10 per side @ 45
G1 Single leg machine leg press 2X8 per side @ 150
G2 Machine leg press 2X12 @ 150
2 scoops MAG-10
2 mile walk
1 scoop Metabolic Drive
2 scoops MAG-10
1 oz almonds
T bone steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive Oil
Butter
Workout:
A Prone chest supported T bar rows 20,15,12,10,7,15 @ 25,50,75,100,125,75
B Chin ups 8,8,6,6,6 @ BW
C HS seated rows 4X10 per side @ 3 PPS - one side at a time, close neutral grip
D1 Single arm pull downs 3X10 @ 60
D2 Kayak rows 3X6 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Dead lifts 8,8,12 @ 135,185,225
Workout:
Shoulder warmup
A Decline DB BP 15,15,10,10 @ 45,45,55,55
B Low to high cable flies 2X12 @ 2 lbs per side
C High to low cable flies 2X12 @ 2 lbs per side
D Cable flies 2X12 @ 2 lbs per side
E Pec deck flies 4X10 @ 115
F Wide grip dips 4X12 @ BW
G Ladder push ups 12,10,8,12,8,6
Workout:
A Seated leg curls 5X15 @ 50,60,70,80,90
B DB BSS 12,12,10,10,10,8,10,12 per side @ BW,30,60,60,60,60,30,BW - last 3 sets were a drop
C1 Leg press 4X12 @ 4 PPS
C2 Leg press calf extensions 4X12 @ 4 PPS
D BB RDL 3X12 @ 135
E1 Single leg leg extensions 3X8 per side @ 70,75,80
E2 Leg extensions 12,12,10 @ 110,130,130
F Hanging leg raises 2X10
Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Lying incline reverse flies 4X15 @ 22.5
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G Power clean from hang 3X3 @ 135
H SGHP from hang 2X5 @ 135
Workout:
A1 V bar press downs 7X15 @ 50,70,90,110,110,110,110
A2 Palms up alternating curls 4X12 per side @ 32.5
B1 Close grip weighted dips 4X8 @ BW+45
B2 Single arm machine preacher curls 4X10 per side @ 50
C1 CGBP 4X8 @ 145
C2 Alternating hammer curls 4X12 @ 35
D1 Single arm cable press downs 3X10 per side @ 40
D2 Single arm cable curls 3X10 per side @ 50
Workout:
5 minutes on treadmill
A Leg extensions 6X15 @ 50,70,90,110,130,150
B1 Smith machine split squats 3X8 per side @ 1 PPS
B2 Smith machine squats 3X8 @ 1 PPS
C Front squats 10,10,6,4 @ 45,95,135,155
D Trap bar deadlifts 3X8 @ 225
E DB RDL 3X12 @ 60’s
F1 Tibialis anterior machine 25,25,15 @ 50
F2 Seated calf raises 3X25 @ 115
G1 2 up 1 down lying leg curls 3X5 per side @ 80
G2 Lying leg curls 3X10 @ 80
H Cable ab twists 2X12 per side @ 60
Workout:
A Medium neutral grip seated cable rows 6X15 @ 75,90,105,120,135,150
B HS high rows 4X10 per side @ 115 lbs per side - one side at a time
C HS seated rows 4X8 per side @ 3 PPS - one side at a time, overhand grip
D1 Supinated pull downs 3X12 @ 150
D2 Straight arm press downs 3X10 @ 50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X25 @ red band
G Nautilus pull down machine drop set 12,10,8,8 @ 140,125,110,95