Monday 05 APR 10
Military Press: 95x5, 115x5, 125x7
Deadlift: 245x5, 280x5, 315x8
DB Shoulder Press: 25 RP @ 50 lbs.
Drag Curls: 25 RP @ 30 lbs.+ ezbar
PJR: 25 RP @ 25 lbs+ ezbar
Reverse Cable Curls: 20 SS @ 45 lbs.
Pinwheels: 20 SS x 45 lbs.
Tuesday 06 APR 10
15 Minutes- AMRAP- 5 pullups/5x44 lbs. kb swings/10 pushups/20 air squats
9 Sets completed
Wednesday 07 APR 10
Boxing- 4 x 2 min rounds, 1 x 1 min round, 1 x 30 sec punchout
21-15-9 KB swings/ KB Thrusters with a 44 lbs. kb.
4:00
Thursday 08 APR 10
Bench: 155x5, 175x5, 195x8
Incline DB Bench: 21 RP @ 55 lbs.
DB Row: 10 SS @ 110 lbs.
PJR: 22 RP @ 30 lbs. bar
Shoulder Machine: 25 SS @ 85 lbs.
Friday 09 APR 10
Boxing:1 round shadow boxing, 4 x 2 minute rounds, 1 x 1 minute round,1 x 30 second punchout, 2 rounds speed bag
-then-
Squats: 195x5, 225x5, 250x6
Shrugs: 25 RP @ 185 lbs.
Alt. DB Curl: 22 RP @ 40 lbs.
Reverse Cable Curl: 20 RP @ 55 lbs.
Pinwheels: 22 SS @ 45 lbs.
Monday 12 APR 10
Deadlifts: 265x3, 300x3, 225x8
Military Press: 105x3, 120x3, 135x7
DB Shoulder Press: 20 RP 55 lbs.
PJR: 23 RP 30 lbs. ezbar
Drag Curls: 22 RP 30 lbs. ezbar
Shoulder Machine: 25 SS 90 lbs.
Reverse Curls: 20 SS 55 lbs.
Pinwheels: 20 RP 55 lbs.
Ab circuit between shoulder machine and reverse curls.
Tough day, I need to stop doubling up Sunday and Monday’s workouts.
Thursday 15 APR 10
Benchpress: 160x3, 185x3, 205x8
DB Incline Bench: 22 RP 60 Lbs.
DB Row: 11x115 SS
PJR: 18 RP 35 lbs. bar
HS Row: 10x45, 10x80, 10x90
Abs/ 500 m Swim after
Saturday 17 APR 10
Squats: 205x3, 235x3, 265x6
Shrugs: 26 RP 225 lbs.
Standing Alt. Curl: 20 RP 45 lbs.
Reverse Cable Curl: 20 SS 55 lbs.
Pinwheel Curls: 22 RP 45 lbs.
Sunday 18 APR 10
Armstrong Pullups: 6/4/4/4/4
3x2 minute rounds jumping rope
Monday 19 APR 10
Deadlift: 225x5, 280x5, 315x3, 355x1, 405x1, 455x1 (PR!)
Leg Press Calf Raises: 3x20 @ 135 lbs.
Boxing
2 mile run in the evening
Wednesday 21 APR 10
Benchpress: 135x5, 175x5, 195x3, 225x4 (PR), 185x5
Incline DB Bench: 23 RP 60 lbs.
DB Row: 12 SS 115 lbs.
PJR: 19 RP 70 lbs. EZ Bar
Shoulder Raise Machine: 25 SS 95 lbs. // 10 partials // 30 second static hold
Manual labor jobs suck, but I’m in the sun all day so I’m getting my VITAMIN D ON!!!
Anyways, I screwed around in the gym a bit in the past month- read as getting my SICK PUMP ON!!!
I just got a membership at the local Gold’s and will be getting back on the horse tomorrow.
Goals for the summer are getting down to around 210 lbs. I didn’t really plan on getting to ~230 ish, but hey, food and weights= gaining weight. Also, I want to get 205/315/405/490 Military press/bench/squat/deadlift in the bag, for reps where possible. (I reckon I’m really close to the squat and deadlift goal) Also a 20:00 ish 5k, 100 clean pushups and 20 dead hang pullups to round it out.
Seacrest out