6.8.15
wu hips and ass
lying leg curls 5 x 8-12
banded leg press 6 x 12
hack sq 3 x 12
giant set x 3
db rdl x 12
extensions 10+10 drop set
leg press 10+10+10
seated calves 4 x amrap
6.9.15
wu
db bulgarian ss 3 x 10
calves 4 x 8
incline bb 185, 205, 215 x 5, 225 x 4 x 5
flat bench db 65 4 x 15
ng pullups 3 x 10, 1 x 8
giant set x 3
flyes, then decline flyes then partials 10+10+10
banded dips 10+8
ng close cable row 10+8+8
pek dek rear delts 15-20
current macros 250/270/80
6.10.15
9 bike sprint intervals 30/90sec
stretch hips
6.11.15
db bulgarian ss 3 sets used 27lb dbs
standing calves 4 x 6
db rows 4 x 10
rack pulls mid shin 315 x 4 x 10 focus on squeezing lats
wg ng pulldowns 4 x 8
hyperextension 4 x amrap
cable curls 4 x 10
db hammer curls 3 x 10
preacher mach 4 x 10 + partials amrap
6.12.15
35mins liss cardio
4 sets guts
db bulgarian ss 3 sets 27lbs
standing bb ohp 135 5 x 7
db shrugs 4 x 12
triset
rope front raise 3 x 20
cable side laterals 3 x 12
pek dek rear delts 3 x 20
rope pressdowns 4 x 12
close grip bench 195 x 3 x 10
ss overhead cable extensions 3 x 10
banded pressdowns 3 x amrap
6.13.15
seated right calve 5 x 12
triple set
facepulls 4 x 12
band pullaparts 4 x 15
band over and backs 4 x 15
ss
single arm cable pressdowns 4 x 15
ez bar curls 4 x 12
bench dips 3 x amrap
concentration curls 3 x 12
6.14.15
9 hiit bike sprint intervals 30/90sec
stretch hips
6.15.15
wu-hip mobility
alternate A1, A2
A1 extensions 5 x 15
A2 seated hamstring curls 5 x 15
B1 squats 1.5ās 135,185,205, 225 x 8
B2 stiff leg dlās 4 x 8 235 top set
seat calves 4 x 12
tibia raises 4 x 25
6.16.15
db bulgarian ss 3 sets 30lbs
right standing calve 3 sets
incline bb 205 x 3 x 10, 1 x 185 x 6
third set kicked my ass and paved the way for the disaster that was set 4.
decline db 85 x 5 x 8
giant set x 3
banded ng and reg grip flat db 10+10
banded dips 10+8 squeeze/fast
wg pushups amrap
giant set x 3
banded ng and reg grip incline db 10+10
pek dek high focus 10+10 drop set
cable flye 8+8 squeeze/fast
6.17.15
45 mins liss treadmill + 1 set of abs every 10 minutes
db bulgarian ss 30lb 3 isometric squeeze for time + 3 x 8, 7, 6
right calve standing 3 isometric squeeze for time + 3 x 8, 7, 6
6.18.15
db bulgarian ss 30lb 3 isometric squeeze for time + 3 x 8, 7, 6
smith machine bent over rows 225 x 5 x 8
wg pulldowns 4 x 10
giant set x 3
db rows 8+8 2 sec sq + rest pause
rope pullovers x 20
rope mid back cable rows 8+8
hs pulldown x 12
triset x 2
ng pulldowns 8+8
ng narrow cable row 8+8
hypers x 15
giant set x 3
incline db curl x 8
seated ez bar curl narrow x 8
standing ez bar curl x 10
seated db curl supinated x 8
prior to today was doing db bulgarian ss at 3 x 5,4,3. Experimenting with some Waterbury stuff. So far, it has been an excellent way to get in more volume and not stress the fuck out of my hips and knees.
6.19.15
20 hiit bike sprint intervals 15/45sec
wu shoulder mobility
standing ohp 135 x 4 x 8, 145 x 2 x 6
seated smith btn press 3 x 10
giant set x 3
standing laterals 8+8 partials
rear delts on incline bench 10 ng + 10 pronated
rope front raise 10 + 10
seated db press 8+8 partials
close grip bench 185 x 3 x 10, 205 1 x 6
rope press down 3 x 10
giant set x 2
v bar pressdown 10+10
rope bentover ext 8+8
decline skullcrusher 8+amrap
close grip pushups on bench
6.19.15
afternoon session
20 mins liss
bulgarian ss x 3 x 8,7,6 with holds - 30lb dbās
6.20.15
25 mins liss
shoulder tornados
facepulls, over and backs, band pullaparts
occluded cable curls 4 x 20
leg press calve press 3 x 8,7,6 with holds
wrist roller x 4
6.21.15
9 hiit bike sprint intervals 30/130sec
6.22.15
wu - hip mobility
front squat 145 x 6 x 10 (45 sec rest)
leg press 3 x 8, 1 x amrap (8pps x 12)
giant set x 3
stiff leg dl 8+8+8 (5 sec, partials, full reps)
lying ham curl 8+8 (2 sec squeeze + fast)
leg press 8+8+8 (toes out, wide, close)
extensions 10+10 (2 sec squeeze + normal)
Giant set x 3
seated ham 8+8 (2 sec squeeze + normal)
hack squat plate + 25 per side x 10 (5 sec descent)
bw lunge 10+10 (5 sec descent + normal)
hypers x 15
seated calves 4 x bunch
6.23.15
wu- emphasis on hips and shoulders/chest
30lb db bulgarian ss 3 x 8,7,6 with holds
incline bb 185 x 4 x 10, 1 x 8
seated bench machine 3 x 8
giant set x 3
banded flat db press 8+8 ng and reg same weight
incline, flat, decline fly 8+8+8 same weight
wg pushups amrap
giant set x 3
pek dek 8+8+8 triple drop
dips 8+8 2 sec squeeze + reg
cable fly 8+8 2 sec squeeze + reg
doing bulgarian ss 4 days a week in addition to normal leg day kind of sucks. 4 weeks to go.
wanted 185 x 6 x 10 - ran out of gas on set 5 and called it there. Next time.
6.24.15
9 hiit intervals bike sprints 30/90sec
db bulgarian ss 30 x 8,7,6 sec squeeze and 8,7,6 reps
leg press calves 8,7,6 sec squeeze and 8,7,6 reps been doing these the last 2 weeks also
stretch hips and legs
too many beers last night, everything was tough. powered through anyways.
6.25.15
35 mins liss treadmill incline 12 speed 3.4 (set of abs every 7 minutes)
calves 3 x 8,7,6 with timed holds
smith machine bent rows 205 x 3 x 10, 215 x 1 x 9, 225 x 2 x 8,7
ng pullups +10lbs x 1 x 10, +15lbs x 1 x 10, +20lbs x 2 x 8
giant set x 3
rack pulls 2 hole 265 x 12
1 arm db rows 8+8+8 squeeze, rest pause, regular
cable row machine mid back 8+8 drop set
hs 1 arm pulldown x 10 w/ 2 sec stretch
giant set x 3
wg pulldowns 8+8+8 squeeze, stretch, regular
ng narrow cable row 8+8 squeeze, regular
rope pullover x 25
supinated assisted pullups x 10
bulgarian ss and biceps will be trained this afternoon. ran out of time this morning.
6.25.15
pm session
30 lb db bulgarian ss 3 x 8,7,6 with timed squeeze
giant set x 3
ez bar curls 8+8+8 full reps + top half + partials
concentration curls x 10 5 sec descent
hammer curls 8+8 drop set
machine preacher curls x 6 5 sec hold at top + partials amrap
6.26.15
leg press calves 3 x 8,7,6 with timed squeeze
standing ohp 135 x 2 x 10, 1 x 9, 1 x 8
seated db press 50, 55, 60, 65 x 10
giant set x 3
side laterals 8+8 reg+partials
bb front raise x 10 + rope front raise x 10
pek dek rear delts x 15
1 set of 6 ways + over and backs + band pull aparts x amrap
cg flat bench 185 x 2 x 10, 1 x 9, 1 x 8
dip machine x 10
giant set x 2
v bar pushdowns x 10+10 squeeze + regular
overhead extensions 8+8 squeeze + regular
decline skullcrusher 8+8 slow + regular
band pushdowns amrap
6.27.15
35 mins liss
calves leg press 3 x 10, 9, 8 + timed squeeze
6.28.15
9 bike sprint intervals 30/90sec
stretch hips, legs and calves
6.29.15
wu - hip mobility stuff
front squats 165 x 4 x 10, 175 x 1 x 10, 185 x 1 x 10 (60 secs rest)
leg press 3 x 10
giant set x 3
lying ham curls 8+8+8
leg press 8+8+8
hack squat 10 w 5 sec descent
extensions 10+10
db stiff leg dl 8+8+8
reverse lunge 10+10
hypers x 15
seated calves 4 x bunch
6.30.15
db bulgarian ss 30 x 3 x 10,9,8 with timed squeezes
500 rep bench press challenge - 172 reps in 4 minutes before my vag hurt. Training partner got 226.
7.1.15
40 min liss stationary bike
leg press calves 3 x 10,9,8 w timed squeeze
no db bulgarian ss - too sore and tired
Stretch hips and legs
7.2.15
leg press calves 3 x 10,9,8 w timed squeeze
wg cable pulldowns 5 x 8
rack pulls (1 hole) 6 x 12 top set 375
seated cg cable rows 4 x 10
reverse ez bar curls 3 x 15
seated supinated db curls 3 x 10
preacher curls 3 x 10
7.3.15
extensions 3 x 10,9,8 with timed holds
ohp 135 x 4 x 10
seated ng machine press 4 x 10
side laterals 30 x 3 x 8
db bent over rear delts 4 x 15
rope pushdowns 4 x 12
bench dips 3 x amrap
ss - supinated db kickbacks 3 x amrap
banded pressdowns 3 x amrap
legs were very sore. took it easy on the extra volume work, substituting extensions for db bulgarian ss
7.4.15
9 mile hike approx 3 hours, 1100 ft elevation gain
7.5.15
day off - no desire to train
7.6.15
wu - hip and ankle mobility
front squats 145 x 10, 165 x 10, 185 x 3 x 10, 185 x 1 x 12
leg press feet low and close 4 x 15
seated hamstring curls 4 x 8
extensions 4 x 12
seated calves 4 x 15
7.7.15
db bulgarian ss 22lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8
pek dek 120, 140, 160 x 12, 180 x 10
bb incline 135, 165, 185 x 10, 205 x 8
guillotine press 135, 155 x 10, 175 x 2 x 10
triple set x 3
wg dips amrap+8 band assisted
hs banded seated chest press x amrap
cable flyes x amrap
backed off the weight on db bulgarian ss. Wasnāt able to fully recover. volume stays the same.
7.18.15
9 hiit bike sprints 30/90sex
db bulgarian ss 22lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8
abs 4 x 15
7.9.15
db bulgarian ss 22lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8
meadows rows 4 x 10, 1 x amrap
hs high row 4 x 10
wg row machine mid back focus 4 x 12
wg assisted pullups 4 x 12
hyperextensions 4 x 15
db curls 3 x 10
db hammer curls 3 x 12
seated incline supinated db curls 3 x 12
7.10.15
db bulgarian ss 22lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8
ohp 4 x 10
side laterals 4 x 12
db bent over rear delts 4 x 15
db lateral partials 2 x 30
rope pressdowns 4 x 15
db decline skullcrushers 3 x 12
single are cable pressdown 4 x 12-15
banded pressdowns 2 x amrap
7.11.15
8.5 mile hike +1080/-1080 2:45
7.12.15
40 mins liss bike
stretch lower body
7.13.15
seated ham curls 4 x 12
leg press 7 x 15, 1pps up to 7pps
hack squats 4 x 12-15
db sldl 4 x 12
seated calves 4 x 15