NYG66 Fat Loss Training Log

Training Training Logs
1

Day 1

Power Clean: 5x3 worked up to 215
Snatch Grip Deadlift: 3x5x215
Incline: 8x3 worked up to 285
Shoulder Circuit: Lateral Raise x 10, Face Pull x 15, Viking Press x 20 (3 rounds)
Bicep/Tricep Work

Jog 50 yards, Walk 120 yards x 6

Weight: 357, Waist: 53

Cals: 3600

Goal for March 1st: Lose 1 inch off waist, run 1 mile non stop

2

Day 3

Circuit
Box Front Squat: 5x3 worked up to 215
1 Arm DB Hang Clean Press: 5x3 worked up to 40
1 Arm Standing Cable Press: 5x5 worked up to 90

Super
Lat Pulldown: 3x10
Leg Curl: 3x10

Barbelll Push-Up: 3x10
DB Curl: 3x10

Jog 50 yards, Walk 120 yards x 8

Cals: 3400

3

Day 6

Circuit

Military: 135x20, 155x20, 165x20, Drop Set- 195x5, 175x5, 155x5, 135x5
Seated DB Shrug w/ Pause: 3x10
Rear Delt: 3x10

Super

Close Grip Bench: Worked up to 325x3
Lat Pulldown: 5 reps between each set of Bench

Tricep: 3x10
Bicep: 3x12

Jog 50 yards, Walk 120 yards x 10

Cals: 3600

4

Day 8

Power Clean: 6x3 Worked up to 235
Snatch Grip Dead: 3x5x235
Incline: Worked up to 305x3
Pendlay Row: Set of 5 between each Incline set
1 Arm DB Bench: 3x10x70
Face Pulls: 3x10
Bicep/Tricep

Jog 75 yards, Walk 95 yards x 6
Walk 340 yards

Cals: 3700

5

Day 10

Circuit
Box Front Squat: 5x3 worked up to 265
1 Arm DB Hang Clean Press: 5x3x45
1 Arm Standing Cable Press: 3x10

20 Lbs Med Ball Pass: 3x20

Super
Lat Pulldown: 3x10
Leg Curl: 3x10

Barbelll Push-Up: 3x12
DB Curl: 3x10

Jog 340 yards, Walk 340 yards x 1

Jog 170 yards, Walk 170 yards x 2

Cals: 3800