Never Done

Training Training Logs
121

6/20/11 New Cycle

10 min foam roll
5 min jog on 7/0

A. Hang Clean - 45x6, 95x5, 135x5, 155x5, 185x5, 205x3+1+1

B. Front Squat - 135x5, 185x5, 205x5, 225x5, 245x3, 205x5

C. RDL - 185x8, 225x6, 275x6, 315x6, 345x4, 315x5

D1. Leg Extension - 150x8, 170x8, 190x8, 90x10
D2. Leg Curl - 110x8, 125x8, 140x8, 65x10
D3. Calf Machine - 175x12, 200x8, 225x8, 112.5x15
(No rest between 3rd and 4th sets)

Punishment - 3 rounds of: 60 yard Farmers Walk with 75s / 10 Dips / 10 CG Pullups / 40 Jumping Jacks / 20 Mountain Climbers / 30s Plank / 30s Bike Sprint

122

6/21/11

10 min foam roll

A1. Plyo Pushups - 10, 15, 15, 15
A2. Leg Lifts - 12, 15, 15, 15

B. Incline Bench - 45x8, 135x7, 155x3, 185x5, 205x5, 215x5, 225x2 (burnt), 185x7

C. Pendlay Rows - 45x8, 135x6, 155x6, 185x5, 225x5, 185x8, 205x8, 135x10

D1. Pushups - 20, 20(CG), 20(CG)/10(reg), 20(CG)/13(reg)
D2. 1-arm Cable Row - 80x8, 80x10, 90x8, 100x6
D3. Russian Twist - 25x40, 25x40, 25x40, 25x50
D4. 1-leg Standing Calf Raise - 45x8, 70x8, 80x8, 45x12

Punishment - 1-2 Combo (x5) / Push Punching Bag 20 yards
4 rounds, 30s rest
4 rounds, 30s rest
5 rounds, collapse

123


6/22/11

10 min foam roll
500m row in 2:02

A. 10 rounds of: Row Sprints - 30s on (1:35/500m avg. speed) / 30s off

B1. Burpee Pullups - 10, 10, 10, 10
B2. DB Bicep Curl - 40x5, 40x5, 40x5, 30x6

C1. Stairs (up and down = 1) - 5, 5, 5, 5
C2. OH DB Tricep - 60x8, 60x10, 65x8, 65x10

Stretch

Notes: Hammies were in too much pain from mondays workout to do deadlifts. Decided to do an crazy/arms workout instead. Pic is from tonygentilcore.com (history major, gotta cite).

124

6/24/11

10 min foam roll

A. Jump Squat - BWx8, 95x8, 135x5, 165x5, 185x3, 135x7+3

B. Trap Bar Deadlift - 240x5, 330x5, 350x5, 380x4, 330x8

C1. DB Walking Lunge - 30x8, 50x8, 70x6, 80x6
C2. Back Extension - BWx10, 45x8, 45x10, 45x12

D1. Walking Lunge - 15, 18, 16
D2. Hanging Leg Raise - 20, 15, 15
D3. Leg Press Calf Raise - 2pps x 20, 20, 20
D4. Bike Sprint - 30s, 40s, 45s

Punishment: 1-2 Combo (x5) / Push Punching Bag 10-12 yards
Rd 1: 5 times, 30s rest
30s Plank, 30s rest
Rd 2: 5 times, 30s rest
30s Plank, 30s rest
Rd 3: 5 times, 30s rest
30s Plank, 120s rest
Rd 4: 5 times, 30s rest
40s Plank, 30s rest
Rd 5: 5 times, 30s rest
40s Plank, 30s rest
Rd 6: 5 times, 30s rest
40s Plank, agbajksdg done

Stretch

125

6/25/11

10 min foam roll

A. Hang Snatch - 95x5, 135x5, 155x3, 155x4

B. Push Press - 135x5, 155x5, 175x5, 185x3+1+1, 155x10, 135x15

C1. Lat Pulldown (Pro Style Bar) - 110x7, 160x5, 210x5, 230x5, 240x5/100x15
C2. Reverse Woodchop - 60x8, 80x8, 80x8, 90x8, 100x8

D1. 1-arm Cable Press - 80x10, 100x6, 120x5, 130x3
D2. Pullup - 10, 12, 10, 11
D3. Seated Calf - 70x10, 15, 15, 16
D4. Pallof Press - 80x10, 100x10, 100x10, 80x15

21 min on 3.5/10, 10 Pullups / 20 BW Squats every 3 min

Stretch

126

6/26/11

8am: Protein Shake
830: Chug Spike
9: Chug BCAAs
930-11: Tennis Match - 6-0, 6-3 for the League Title
1130-930: Celebrate with 800g of CARBS

127

6/27/11

10 min foam roll

A1. Smith Machine Plyo Bench - 50x8, 90x8, 120x8, 140x6
A2. Med Ball Slam (5kg) - 10, 20, 20, 30

B. Incline Bench - 135x8, 185x5, 205x5, 225x4 b[/b], 135x16

C1. T-Bar Row - 45x10, 90x8, 135x6, 155x6, 175x3+2, 165x5/135x4/90x5
C2. DB Fly - 55x8, 60x8, 45x12, 55x10
C3. Bridge - 45s, 45s, 45s, 45s

D1. Kroc Rows - 110x12, 120x12, 120x15
D2. Dips - 9, 10, 14

Punishment: 6 Hill Sprints on 9/15 (20-25s HS / 60s 3/15)

Stretch

128

6/28/11

10 min foam roll
5 min jog 7/0

A1. Depth Jumps - (18" box) BWx8, (~30" box) BWx8, +25x8, +35x8
A2. Plate Twist (random reps) - 25, 45, 45, 45

B. Front Squat - 135x6, 155x5, 205x5, 235x3+2, 235x5, 135x12+8

C1. Good Morning - 135x8, 155x8, 175x8, 185x8
C2. DB Step Up - 25s x 8, 45s x 8, 50s x 6, 50s x 8
C3. Bicep Curls - 45x7, 45x6, 45x5, 45x6

D1. 1-leg Hip Raise - BW x 14, 10, 10
D2. 1-leg Leg Press - 1pps x 8, 55ps x 6, 70ps x 6
D3. Tricep Kickback - 25x 10, 10, 10

Threw in some arms work today in preparation for July 4th weekend… This workout was tiring

129

6/30/11

10 min foam roll
1000m row in 3:49

A1. Power Clean & Jerk - 95x5, 135x5, 155x5, 185x3/135x3
A2. Pushup + 5s hold at top - 8, 8, 8

B. Push Press - 185x4, 175x5, 180x5, 185x5

C1. Chinup - BWx15, BWx15, +20x10, +30x8, +45x6, BWx12
C2. Upright Cable Row - 90x8, 105x8, 105x8, 105x10, 135x4/105x4
C3. Kneeling Weighted Abs - 150x15, 150x12, 150x12, 150x12, 150x14
C4. Swiss Ball Crunch - 15, 12, 18, 12, 12

D1. 1-arm Pulldown - 100x8, 110x8, 120x5
D2. Handstands
D3. Core Row - 40s x 5/side, 50s x 5/side, 60s x 5/side

130

7/5/11

10 min foam roll
5 min jog on 7/0

A1. Box Jump (~30") - BWx8, +25x8, +35x8, +45x8
A2. Frog Kicks - 25, 25, 30, 40

B. Front Squat - 135x6, 185x3, 205x3, 225x3, 245x3, 255x3, 185x8/135x8

C1. SLDL - 135x8, 225x8, 275x8, 315x6, 335x6
C2. Reverse Lunge - BW x 6/side, 12/side, 12/side, 12/side

D1. Goblet Squat - 100x8, 105x8, 110x8
D2. DB Swing - 55x8, 60x8, 70x8
D3. 1-leg Standing Calf - 10, 12, 12
D4. Ab Roller - 12, 15, 12

Punishment - 6 rounds of: 5 Power Cleans (105#) / 15 Pushups / 30s Bike Sprint

Stretch

131

7/6/11

10 min foam roll

A1. Plyo Pushup - 5, 10, 15, 15
A2. Leg Lifts - 10, 15, 15, 15

B. Incline Bench - 135x8, 185x5, 205x3, 215x3, 225x3, 240x2, 135x17

C1. Seated Row - 100x8, 150x8, 180x10, 200x10, 220x7, 250x5/100x15
C2. DB Bench - 75x10, 85x8, 95x5, 100x6
C3. Seated Calf - 45x15, 45x15, 90x12, 90x15
C4. Russian Twist - 45x13, 60x10, 70x10, 75x7

D1. Meadows Rows - 45x10, 90x8, 90 Front 50 Back x 8, 115F 50B x 6
D2. Dips - 10, 12, 15
D3. Hanging Knee Raise - 17, 17, 20
D4. Forearm Curl - 35x8, 35x10, 40x10

Punishment:
30 yard Farmers Walk (100s) / 10 Pushups, rest 45s
30 yard Farmers Walk (100s) / 10 BW Squats, rest 45s
30 yard Farmers Walk (100s) / 10 BW Squats, rest 45s
30 yard Farmers Walk (100s) / 10 BW Squats, rest 45s
30 yard Farmers Walk (100s) / 10 BW Squats, rest 45s
30 yard Farmers Walk (100s) / 10 BW Squats

Stretch

132

7/8/11

10 min foam roll
DB Mini Complex

A1. Broad Jump - 6, 8, 10, 10, 12
A2. Side Plank - 45s/side x 5

B. Trap Bar Deadlift - 240x5, 290x5, 330x3, 380x3, 400x2, 400x1

C1. DB Bulgarian Split Squat - BWx6, BWx8, 22.5s x 6, 45s x 6, 60s x 6, 70s x 6, 80s x 6
C2. Ghetto GHR - BW x 6, 8, 8, 8, 8
C3. 1-leg Machine Calf - 75x8, 75x10, 75x12, 90x12, 100x10
C4. Serratus Crunch - 45x10, 25x20, 45x12, 25x20, 45x15

Punishment - 500 Jumping Jacks / 150 Pushups, alternated whenever I stopped
75, 100, 86, 30, 60, 62, 50, 32, 50
22, 21, 25, 20, 26, 15, 11, 12, 10

133

7/9/11

10 min foam roll
10 min bball shootaround

A. 1-arm DB Snatch - 50x5, 70x3, 85x3, 95x3, 105x3

B. Push Press - 135x5, 165x3, 185x3, 205x3 b[/b], 215/FAIL, 155x9/95x8

C1. Wide Grip Pullups - 6, 12, 11, 10/4 (neut. grip), 11
C2. Seated DB Press - 35x10, 65x8, 70x5, 70x7, 75x5, 75x4 (standalone set at the end)
C3. Decline Situp - 10, 15, 17, 20, 15
C4. Standing Calf Raise - 10, 15, 16, 18, 20

D1. 1-arm Assisted Pullup - 88 (assistance) x 6, 76x6, 70x6
D2. DB Lateral Raise - 20x10, 25x8, 25x8
D3. Elbow to Knee Plank - 14, 18, 18

Small Punishment -
10 Burpee Pullups / 20 BW Squats, no rest
10 Burpee Pullups / 20 BW Squats, no rest
10 Burpee Pullups / 20 BW Squats