Lunchbox Training Log

Training Training Logs
41

22OCT17 - Squats

Workout Start: 0515

Squat (5x5) - 315x5, 325x5, 335x5, 350x5, 365x5

Giant Set
Med Ball Jumping Squats 10x3
Rubish Hypers - 135x6, 135x8, 135x8
Rope Tucks - 115x8-10 (3)

Giant Set
Good Morning - 95x10, 105x10, 105x10
Leg Lifts - BWx12, 10x10, 10x10
T-Bar Row - 45x12, 70x10, 70x10

Cardio
30:60 Running
30s @ 6.0, 60s @ 8.0 (+0.1 each time)
For 15 minutes

Workout End: 0630

42

23OCT17 - Overhead Press

BW: 206.8
Workout Start: 0445

Giant Set
Pull Up Variation - BWx5, BWx5, 10x5 (3)
OHP (5x5) - 115x5, 125x5, 125x5, 135x5, 135x5
Land Mines - 80x5, 105x5 (4)

Super Set
CG Bench Press - 185x8 (3)
Seated Twists - BWx12, 10x10, 25x10

Giant Set
Dips - BWx10, 10x10, 20x10
Neutral Chin Ups - BWx8, 10x5, 20x5
Twisting Sit Ups - 15x10 (3)

Conditioning - 3 rounds (took ~10 minutes)
Med Ball Throw - unk x 10s
Hex Bar Carries - (Bar + 140lbs) ~30 seconds
KB Swing - 36kgs x 10
Battle Ropes - 30 secs

Cardio
60:90s Bike
90s @ 8.0, 60s @ 15.0 on average (18 too difficult on this day)
For 15 minutes

Workout End: 0554

1 Like
43

25OCT17 - Deadlifts

Workout Start: 0430

Deadlifts (5x5) - 335x5, 350x5, 350x5, 365x5, 375x5

Super Set
KB Swings - 75lb x 8 (3)
DL Stance Box Squats - 225x8, 225x8, 225x8
Planks - 'til uncomfortable x 3

Giant Set
Good Morning - 95x10 (3)
1-Arm BB Landmine Row - +25 x 12 (3)
Planks - 'til uncomfortable x 3

Cardio
Row 30:30s
ā€œSprintsā€ @ <2:00; ā€œRelaxedā€ @ ~2:45
15 minutes total (Couldā€™ve gone forever)

Workout End: 0558

1 Like
44

26OCT17 - Bench Press

Workout Start: 0425
Bent Over Row - 185x5, 185x5, 205x5, 205x5, 205x5
Bench Press (5x5) - 205x5, 215x5, 215x5, 225x5, 235x4*
Seated Twists - BWx20, BWx20, 10x20, 10x20, 25x12

Super Set
CG Bench Press Clusters - 185 x 3 reps/3 clusters (3)
Seated Twists - 25x12 (3)

Giant Set
Wide Push Up - BWx20 (3)
Neutral Cable Row (Count Down Pauses) - 120lbs (3)
Side Leg Lifts - BWx5-6 (3)

Cardio
Stationary Bike 60:60s
ā€œSprintsā€ @ 15-18; ā€œRestsā€ @ 8.0

*Wasnā€™t confident with last rep of 235, racked it, rested 10 secs and then got the last rep.

1 Like
45

28OCT17 - DE Lower

Workout Start: 0530

Warm Up
Hypers - BWx10 (3)
Hamstring Curls - 35x10 (3)
Squats - BWx10, Barx10, 135x10

Super Set
Squat (225 + 80lbs chains) - 3x8
Standing Cable Tucks - 95x8-10 (4), 105x6-8 (4)

Super Set
Deadlifts (225 + 80lbs chains) - 2x7
Leg Lifts - BWx12, 25x5 (6)

Giant Set
BB Hip Thrust - 225x10 (3)
T-Bar Row - 60x10 (3)
SSB Good Mornings - 95x8 (3)

Cardio
400m Sprints + 200m walk x 6
ā€œSprintsā€ @ 9.0 - 9.5 mph

Workout End: 0658

46

29OCT17 - OHP

Workout Start: 0520
Pull Up Variations - 50x3(3)
Push Press - 155x3(3)
Twisting Sit Ups (Broomstick) x6-8(3)

Giant Set
Pull Up Variations - BWx5(3)
Z Press - 115x5(3)
Twisting Sit Ups (Broomstick) x6-8(3)

Giant Set
Incline Bench Press - 135x8, 155x8, 155x8
Hammer Strength Pulldowns (1-1-3 tempo) - 70x8(3)
Halo Sit Ups (10lb med ball) x 5(3)

Conditioning (x5)
Hex Bar Carry - +200lb x 2-3 laps
32kg KB Swing - x10
Feet Up PU - x15
CG Pulls Ups - x5
12kg Med Ball Toss - x10
30 sec Battle Ropes

47

31OCT17 - Front Squats

Workout Start: 0415

Giant Set
Med Ball Jumping Squats - 16lb x 6-8 (5)
Front Squat - 225x3, 275x3 (sloppy); back down, 225x5 (3)
Plank - ALAP (5)

Giant Set Set
KB Swings - 36kg x 8 (3)
Sumo DL - 225x8 (3)
Weighted Situps - 25x10 (3)

Giant Set
Kroc Row - 185x10 (3)
SSB Seated Goodmorning - Bar x 12 (3)
Seated Leg Lifts - 15 - 20 x 3

Super Set
Hamstring Curls - 25x10, 50x10, 60x10
Standing Cable Tuck - 85x12, 100x10, 115x8

Cardio
Running 60:90s
60s @ 9.0, 90s @ >6.0 (Increasing minimums)
15 minutes total (Felt like death)

Workout End: 0550

frontsquat1

48

01NOV17 - DE Upper

Workout Start: 0445
1Arm DB Rows - 90x6 (10)
Bench Press - 165 (+80lbs chain) x 3(10)
Seated Twists x 20 (10)

CG Bench Press - 205x6,6,5

Giant Set
Pull Up/Dips (5s) - BW, 5, 10, 15, 20, 25, 20, 15, 10
Twisting Sit Ups - BWx12-15

Giant Set
Rope Pulldowns - 35x20 (3)
Race Pulls - 35x12 (3)
Rope Tucks - Max stack x >30 secs (3)

Cardio
30:60 Rows for 15 minutes
60:90 Bike for 10 minutes

49

03NOV17 - DE Lower

Workout Start: 0430

Warm Up
Hypers - BWx10 (3)
Hamstring Curls - 70x10 (3)
Squats - BWx10, Barx10, 135x10

Super Set
Squat (255 + 80lbs chains) - 3x8
Standing Cable Tucks - 115x6-8

Super Set
Deadlifts (255 + 80lbs chains) - 2x8
Leg Lifts - BWx12-20

Giant Set
Stiff Leg DL - 225x5 (3)
Good Morning - 115x8-10 (3)

Hamstring Curl - 140x10 (3)
Hypers - BWx20 (3)
Rope Tucks - 115x8-10 (3)

Cardio
Stationary Bike 60:90s
60s @ 16; 90s @ 8

Workout End: 0615

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50

01NOV17 - ME Upper

Workout Start: 0530

ME Sets
Pin Press - 225x3, 245x3, 265x2
BB Row - 185x3 (3)
Seated Twists - 16x12-15 (3)

Volume Sets
Pin Press - 195x5 (3)
BB Row - 195x3-4 (3)
Seated Twists - 16x12-15 (3)

Giant Set
CG Bench - 185x10 (3)
Cable Row (5-4-3-2-Max) - 100lbs (3)
Seated Twists - BWx15-20 (3)

Giant Set
DB Flies - 35x12 (3)
Hammer Str Rows - 45sx (7-7-7-7), (Holding back + 12 reps), (Max out: ~30 reps)
GHR Halos - BWx10, 10x10 (2)

Cardio
5k Run @ 7.6 MPH

1 Like