On The Road Again...

Training Training Logs
61

830×830 140 KB

MON_PUSH_7/20/15

Low Incline DB Press: 45’s, 70’s, 80’s, 90’s, 75’s x 7-20

Low Incline Fly/Presses: 40,45,50 x 12

Machine Squeeze Presses: 110,130,150,170 x 12-15

Flat Bench Cable Flies: 30,40,50 x 12-15

Shoulder Shocker (Seated: plate raises, db side raises, clean/presses): 25/15x8x3

Standing Cable Flies (different angles each set): 30,30,40,50/20 x 12-16 +dropset

OH Rope Extensions: 90, 110, 130, 130 x 10-15

1 Arm Cable Pull-Downs: 15,20,25,30/15 x 12-15 +dropset

Standing OH EZ Bar Extensions: 60,60 x 12

Seated Dip Machine: Full Stack x max reps x 3 + dropset

*40 mins treadmill: incline 3-12, sprints, jog, working in 125 pushups in sets of 25.

*Im going to start doing high rep pushups during cardio to keep the blood flow in my chest while also being a good HIIT technique.

62

TUE_7/21_PULLZ

BB Rack Pulls (bar a few inches below knee): 135, 225, 315, 335, 355/225/135 x 8-15 final dropset

Landmine 1-Arm Rows: 45, 65, 85, 105, 115, 115/85 x 8-18 final dropset

Neutral/Med Grip Lat Pulldowns (Facing backward, leaning slightly back, full stretch each rep, keeping elbows tight and driving down/back): 120, 135, 150, 165, 180, 180/150/90 x 8-15 final dropset

Bentover BB Rear Delt Rows: 95,115,125,95 x 8-max reps
ss/w
Rear Delt Band Work: 4 x pull aparts

DB Curls: 30’s, 35’s, 40’s, 45’s/20’s x 8-max reps final dropset

Rope Cable Curls: 60, 80, 100, 110, 120 x 10-15
ss/w
Plate Shrugs: 45’s x 5 x 20

Single Arm Rope Curls (facing away from stack): 20, 30, 40, 50/20 x max reps dropset
ss/w
More Plate Shrugs: 45’s x 4 x 20

Fat Rope Face Pulls (Rope has no end piece making you more grip reliant): 40, 50, 60, 70 x 10-15
ss/w
Fat Rope Straight Arm Pulldowns: 70, 80, 90, 100 x max reps finisher accentuating stretch

*30 mins treadmill incline walk

63

WED_7/22_LEGS

BB Low Back Squats: 135, 185, 205, 225, 135 x 6-15

T-Bar Machine Romanian Deadlifts: 45, 70, 95, 120 x 10-15
ss/w
Back Extension Machine Ham Curls: BW x 4 x 12

Leg Press (pyramid sets): 180, 290, 380, 490, 580, 490, 380, 290, 180 x 10-20

Smith Machine Lunges (all reps on one leg before switching): Bar, 95, 115, 135 x 6-10 each leg

Jump Squats (holding plate to chest): BW, 25, 25 x 15

Prone Leg Curls (toes toward shin): 70, 80, 90 x max reps/pump sets
ss/w
Seated Leg Extensions (toes pointed away from shin): 70, 90, 110, x max reps/pump sets

*Incline Treadmill walk x 25mins x 9 incline x 3.8mph

64

7/23_THUR_PUSH (shoulder emphasis)

Seated OH Machine Presses: 90, 180, 270, 320/270/180/90 x 10-20 dropset w/3 drops

BB Muscle Snatch (hanging): 95, 115, 135, 155 x 5-12 w/final snatch grip high pull finishers @ 155xmax reps

Seated DB Shoulder Tri-set (front raise, side raise, bentover raise): 20,20,20 x 10 x 3

Low-Incline Reverse Grip DB Presses: 45, 50, 60, 65, 70 x 8-15

Incline Cable Flies w/Cable Press Finishers: 30, 40, 50, 60, 60/30 x 12-20 dropset

Push Up Ladder (John Meadows): 3 levels x 3 sets x 10 reps each level

Cable Cross Flies (ass up against support pad for strict reps): 30,40,50 x 12-15

Seated OH DB Extensions: 45, 60, 70, 90, 100 x 8-15

Rope Cable Pushdowns: 70,90,120 x 12-15

Close Grip Bench Press: 135 x 12 x 3

Single-Arm Bentover Cable Extensions: 20, 30, 40 x 10-15

Seated Dip Machine: Full Stack x 3 x max reps dropset

*Treadmill incline jog/sprints/pushup intervals (20-25 x 4) x 10 incline x 3.8

65

Fri_7/24_Pull (lat,trap,delt,bi’s)

DB Rows (kneeling on seat of preacher curl using pad for support, pulling back toward hip): 60,70,80,90,95 x 8-16

BB Rear Delt Rows: 95, 105, 115, 135, 145/95 x 10-15 dropset

Medium Grip Lat Pulldowns (seated reverse): 120, 135, 150, 175, 190/120 x 10-15 dropset

Long Rope Face Pulls: 50, 65, 80 x 12-18
ss/w
Long Rope Straight Arm Pulldowns: 80,95,110 x 10-15

Smith Machine 1-Arm Shrugs: 95, 115, 135, 145 x 12-20

Bentover 1-Arm Cable Rear Delt Flies:15,20,25,30 x 10-15
ss/w
Band Pull-aparts: 3 x 15

Ez Curl Bar Spider Curls on incline bench: 50,60,60 x 12

Cross Body DB Curls w/suppination: 30,35,40,50/20 x 10-15 dropset finisher

Bentover 1-Arm Cable Curls:30,35,40 x 10-15

Facing Away Cable Curl 21’s: 3 x 20 psi x 21

*Treadmill sprints, jog on incline x 30 mins

66

MON_7/27_PUSH

Slight Decline DB Press: 50, 70, 80, 90, 95, 75 x 6-15

Incline DB Fly/Presses: 40,45,50,55,55/30 x 10-12 dropset

Seated OH Smith Press: 135,155,175,175/135 x 8-15 dropset

DB Flies (Heavy w some english): 30,35,40/20,40/20 x 10-15 2 dropsets

Cable Flies (Different height each set): 30,40,50,40,30 x 10-15

Cable tricep underhand Pulldown: 80,95,110,125/80 x 10-15 dropset

Standing Cable OH extensions: 80,95,110 x 10-15

Dip Machine: Full stack x 3 x 10-12 3 dropsets w/2 drops each

67

TUE_7/28_PULL

BB Deadlifts (pyramid sets): 135x20, 225x12, 315x10, 365x3, 405x1, 365x3, 225x10, 135xmax speed reps

Smith Machine Bentover Rows: 135, 185, 205, 225, 225/185/135 x 8-15 dropset w/2 drops

Seated Cable Rows w/Long Rope Attachment: 90,120,135,150,165/135/90 x 8-15 dropset w/2 drops

Wide Grip Behind the Neck Lat Pulldowns: 120,135,150,165/120 x 8-15 dropset

Seated DB Shrugs: 50,60,70 x 12-20
ss/w
Seated Bentover Reverse Flies: 15,20,20,20 x 12-15

Db Curls: 30, 35, 40/25, 45/25, 50/25 x 8-15 3 dropsets to failure

Standing 1-Arm HP Cable Curls to Ear: 30,40,50,60/30 x 10-15 dropset x10 each arm

Low Back Machine Extensions: 90,110,130,150 x 12-20

Double Pulley Long Bar Curls: 30,40,50 x 12-15
ss/w
Double Pulley Long Bar Wide Grip Straight Arm Pulldowns: 30,40,50 x 15

*25 mins incline treadmill jog, walk

68

WED_7/30_WHEELZ

*Legs/lower back fatigued from 1MR’ing DL’s yesterday. Felt mostly during skwatz.

BB Squats: 135, 185, 185, 205, 215, 135 x 6-15

BB Romanian DL: 135, 155, 175, 195 x 10-15
ss/w
Back Extension Leg Curls: BW x 4 x 10-12

BB Walking Lunges: 45, 65, 85, 95, 105 x 12-18

Single Leg Press: Sled: 50, 70, 90 x 10-15
ss/w
Single Leg Calf Ext: Sled, 50, 70, 90 x 15-20

Prone Leg Curl 21’s: 50, 60, 70 x 21
ss/w
Calf Raise Sled: 90, 90, 140 x 15-20

*Incline walk treadmill x 20mins x 9.0 incline x 3.5 mph

69

7/30_THUR_PUSH

15 degree Decline BB Press: 135, 185, 205, 225, 135 x 4-15
ss/w
Push Up Bar Deficits: 4 x 15

Incline DB Press: 50, 60, 70, 75 x 8-15
ss/w
Incline DB Flies: 4 x 25 x 12

Cable Flies (changing height med to high to low): 30, 40, 50, 65/30, 65/30, 20/10, 20/10, 30/10 x 10-18 dropsets

Standing BB Press (front to backs): 95, 95, 105 x 8-12
ss/w
DB Lateral Flies: 25 x 3 x 10

Leaning Cable Flies: 30,30,40 x 10-12
ss/w
Cable Front Raises: 20,20,30 x 10-12

Seated DB Tri Ext: 50, 70, 70 x 10-12 (blonde trainer w/bf sat down for like 20 mins and i got stiff…)

Cable Rope OH Ext: 75, 80, 95 x 12-15

Single Arm Cable Cross Body Extensions: 20, 30, 40 x 10-15

Single Arm Cable w/elbow pinned (nicks exercise): 10 x 3 x max reps

*incline treadmill jog/walk/sprint w/pushup intervals x 25mins

70

Fri_7/31_PULL

Meadows Machine Rows: Sled, 50, 90, 140, 190, 190/140/90 x 8-15 final dropset x 2 drops
ss/w
1-Arm Machine Shrugs: sled, 50, 90, 140, 190 x 12-20

Cambered Bar Lat Pulldowns: 90, 120, 135, 150, 165, 195/150/90 x 10-15 final dropset x 2 drops
ss/w
Standing Lat Stretchers: 50, 65, 80, 95 x 10

DB Bentover Rear Delt Rows: 40, 50, 60, 70 x 10-15 w/dropset finishers each rep x 25-35 x 10

DB Shrugs: 70, 80, 90, 100 x 15-25
ss/w
Bentover Rear Delt Flies: 20 x 12 x 4
ss/w
Rope Face Pulls: 50 x max reps

DB Curls: 30, 35, 40/25, 45/25 x 10-15 2 dropsets

Squatting Rope Curls w/external Suppination (elbows pinned to inside of knees): 50, 65, 70, 85 x 10-20

1 Arm Facing Away Rope Curl (leaning forwar, arm back at 90 degree angle): 30,40,50 x 10-15

30 mins treadmill incline walk/jog/sprints x 10 incline

71

MON_8/3_LEGS

BB Squat (pyramid sets): 135, 185, 205, 225, 185, 135 x 6-15

BB Walking Lunges: 45, 95, 105, 115, 45 x 12

BB Romanian Deadlifts: 135, 155, 175, 135 x 10-12
ss/w
Back Extension Machine Ham Curl/Stretchers: BW x 4 x 10-12

Single Leg Presses (High Foot Placement, ham focused): 90, 110, 130, 150, 170 x 10-15
ss/w
Calf Extensions on Leg Press: 90 (single leg), 110 (single leg), 130, 150, 170 x 12-20

Seated Leg Extensions: 130 x 3 x 20

*Teadmill jog, sprints, walk on incline x 10 incline x 30 mins

72

TUE_8/4_PUSH (chest focused)

Smith Chest Press (slight decline): 135, 185, 225, 245, 265, 225/135 x 8-15 dropset

Incline Fly/Presses: 45, 50, 55, 60/20 x 10-15 dropset

DB Pullovers: 45, 55, 65, 70 x 10-15 *strict, slow reps with forced peak contraction/squeeze

Pec-Dec Flies: 110, 130, 150, 170 x 10-15

Ladder Presses (J. Meadows movement): 3 sets x 3 levels x 10 reps each level
ss/w
Cable Fly Burnouts: 50 x 3 x max reps

*incline treadmill HIIT : 30 mins x 10 incline x 6 mph sprint/3.5 walk

73

WED_8/5_BACK

74

WED_8/5_BACK & BI’s w/Nick
*this week has turned into more of a bodybuilding split. Following Nick in his BB routine. Saving my Heavy deads for saturday with Tom.
*This week will be my modified deload week as my split, exercises, weight and rep ranges are all different than normal.

*Warm up w/Rope Straight Arm Pulldowns: 65 x 3 x 12

Wide Grip Lat Pulldowns: 120, 150, 165, 180 x 10-15

T-Bar Rows (landmine): 1 plate, 2 plates, 3 plates, 3 plates + 1 quarter plate x 10-12 *last set did dropset taking a plate off each set for max reps.

Deadlifts (light day for me): 225 x 4 x 10-12

DB Rows: 70 x 4 x 10-12 *no rest between exercises, 30 seconds rest between sets
ss/w
Smith Machine Bentover Rows (alternating close/wide grip): 135 x 4 x 10

Seated Rows (close Grip): 180 x 4 x 6 *no rest between sets or exercises
ss/w
Lat Pulldowns: 150 x 4 x 8

1 Arm Straight Arm Pulldowns: 50,50,65 x 12-15
ss/w
Underhand Lat Pulldowns: 120 x 3 x 15

DB Hammer Curls: 40 x 10 x 4 (no rest between exercises, 30 seconds between sets)
ss/w
Incline Curls: 25 x 12 x 4 (suppinating as hard as possible and flexing at peak contraction)

Rope Cable Curls: 65, 80, 80, 95 x 10-12 (no rest between exercises, 30 seconds between sets)
ss/w
Straight Bar Cable Curls: 50, 65, 80, 80 x 10-12 *starting with wide grip, closer grip each set until hands touching

Rope Cable Curl Suicides: 65, 50, 35, 35 x max reps *no rest between sets or exercises. Straight blast for ultimate TUT
ss/w
Straight bar Cable Curl Suicides: 65, 50, 35, 35 x max reps

*20 min inlcine treadmill warmdown: 10 incline x 3.5 mph

75

Thur_8/6_Legs *Deload week with Nick

Calf Raises on Leg Press: 180 x 4 x 15-20

BB Squats (ass touch to bench): 95, 135, 185, 185, 225, 225 x 6-12

BB Romanian Deadlifts: 135, 135, 185, 185, 185 x 10-12
ss/w
Back Extension Leg Curls: BW x 4 x 10

Leg Press: 270 x 4 x 15 *high foot placement for hams
ss/w
Hack Squats: 50 x 4 x 12 (slow neg, all the way to bottom of machine, pause, rep)

Lunges: 60 x 4 x 10-12
ss/w
Step-ups: 60 x 4 x 10-12

*the post workout recovery routine: 1 quest bar, 10 min sauna, 5 min salt pool, 10 min cold plunge, 10 min hot tub w/stretching.

76

1000×1000 173 KB

PROGRESS PIC: Pic 1: April 9th, 2015 : Pic 2: Aug 9th, 2015

77

FRI 8/7 _ Shoulders

BW Dips: 3 x 20

Standing BB Mil Press: 95, 95, 95, 115 x 10-12

Leaning Forward Side Delt Raises: 20, 25, 25, 25 x 10-12

Seated DB Press: 50, 50, 55, 60, 65 x 10-12

Plate Raise Steering Wheels: 25 x 4 x 15-20
ss/w
Cable Upright Row: 115 x 4 x 15-20

Seated Bentover DB Rear Delt Rows: 25 x 4 x 12-15
ss/w
Bentover Rear Delt Raises: 20 x 4 x 12-15
ss/w
Rope Face Pulls: 65 x 4 x 10

*30 mins Incline Treadmill x 10 incline x 4.5-6-5 mph sprints x 3.6walk

Pec Dec Rear Delts: 90 x 7 x 10-12

78

Monday_8-10_PULL

Lat Pulldowns (semi-wide grip): 120, 135, 150, 165, 180, 205/120 x 8-15 dropset

Seated Cable Row (medium/neutral grip): 120, 135, 150, 180/120 x 8-15 dropset

Smith Bentover Rows (10x5x5 reps_ Super wide grip/Med grip/close grip_all underhand): 135, 135, 155, 175, 195/135

BB Deadlifts: 135, 225, 225, 275, 275, 315, 225 x 6-12 speed reps

Seated Bentover DB Rear Delt Rows: 30, 30, 35 x 12-15

Smith Machine 1-Arm Shrugs: 95, 135, 135 x 20

Long Rope Straight-Arm Pulldowns: 50, 65, 80, 80 x 12-15
ss/w
Long Rope Face Pulls (pull to chin): 50, 50, 65, 65 x 10

Rope Cable Curls: 65, 80, 80 x 12-15

1-Arm Rope Hammer Curls (facing away from machine, elbow pinned back): 25, 30, 35 x 10-15

DB Curls: 30, 35, 40 x 10-12 final rack run one arm at a time: 40, 35, 30, 25, 20 x max reps

Bentover 1-Arm Cable Concentration Curls: 25, 30, 35 x 10-15
ss/w
Suppinated Cable Curl 21’s (facing away): 50, 50, 60

*Incline Treadmill walk: 25 mins x 10-12 incline x 3.5-4.5 mph

79

TUE_8/11_LEGS

BB Squats: 135, 185, 185, 205, 205 x 6-12 *burnout w/135 x 15 ass to grass

BB Reverse Lunges (Holding BB in front w/arms crossed): 45, 65, 85 x 10-15

DB Rear Foot Elevated Bulgarian Split Squats: BW, 15, 20, 25 x 8-12

DB Rear Foot Elevated Romanian DL’s: BW, 15, 20, 20 x 10-12

Leg Press: 180, 270, 360, 450, 270, 180 x 10-30
ss/w
Calf Extensions: 180, 180, 270, 270, 360, 270, 180 x 15-20

BB Romanian DL’s: 115, 115, 115, 115 x 10-12 *front of feet elvated on 10 lb plates, close stance, focusing on stretch

80

Wednesday 8/12 PUSH

DB Press: 40, 70, 75, 80, 80 x 10-15

Low Incline Smith Press: 135, 155, 175, 195, 175, 155 x 8-15

DB Incline Fly Presses: 30, 35, 40, 40 x 12-15

Cable Flies: 30, 30, 40, 50, 40, 30 x 12-15

Seated Shoulder Press Machine: 90, 180, 180, 180 x 10-15
ss/w
DB Lateral Raises: 25, 25, 25, 25 x 12

Lateral Raise Machine: 60, 70, 80, 90, 90 x 10-20

Underhand Cable Pull-downs: 4 x 10-15

Rope Pulldowns: 4 x 10-15

1 Arm Cable Pulldowns: 3 x 12-15

Treadmill: 30 mins x 10-12 incline x 3.5-6.0 : 130-150 bpm