On The Road Again...

Training Training Logs
121

TUE. 10/6. Ag/antag Program. *Lifted with Nick and had a balls out back day

BB Rows (rotating over/underhand grip): 135, 155, 175, 195 x 8-10

Landmine T-Bar Rows (closegrip): 90, 135, 180, 225, 250/225/180/135 x 8-10 final dropset for max reps

1-Arm DB Rows on bench: 70, 80, 90, 100, 105 x 10-12

Lat Pulldowns: 165, 150, 135, 135 x 10-12
ss/w
Seated Rows: 150, 135, 135, 120 x 10-12

Rope Straight Arm Pulldowns: 80, 95, 95, 110 x 10-12

Pec-Deck Rear Delt Flies: 90, 90, 80 x 10
ss/w
Dual Pulley Straight Arm Pulldowns: 20 x 3 x 10-12

BB Curl Passbacks: 40 x starting at one rep and working up to 10 then back down to 1. resting while partner does reps

Rope Dropset burnout: 80, 65, 50, 40, 30, 20 x max reps, resting while partner does reps

*Stair Machine: 15 mins x 60 steps per min

122

WED 10.7 AG/ANTAG PROG. LEGS

Smith Machine Squats: 135, 185, 225, 225, 245, 245/135 x 8 dropset

DB Sumo Deads (on risers): 50, 70, 80, 90, 100, 105, 105 x 10

Rear Foot Elevated Split Squat: 30 x 2 x 8 each leg

Side Lying Single Leg Machine Presses: 80, 90, 100, 110 x 10
ss/w
Calf Extensions: 190 x 4 x max reps *3 second stretches and peak contractions

Prone Leg Curls: 70, 95, 110, 125 x 6-12

Seated Extensions: 75, 95, 105 x 20

*Treadmill: 30 mins x 12 incline x 3.2mph

**Sauna: 10 mins:

123

THUR: Swolders

OH PRESS

Seated DB PRess
ss/w
Cable Flies:

DB Flies
ss/w
Bentover Rear Delt Flies:

Bentover Cable Flies
ss/w
Face Pulls:

BB Shrugs:

Smith Behind the Back Shrug:
ss/w
Slow DB Shrugs:

FRI: Armageddon

Standing EZ Bar Curls:

Cable Pulldowns:

DB Curls:

Behind the Neck DB Extensions:

Weighted Dips:

Rope Curls:

Rope Curl Suicides:

Sat: CHESTICLES

BB Decline:

BB Incline:

Heavy Flat DB Flies:
ss/w
Incline Flies:

Cable Fly 7x10’s:
ss/w
Decline Pushups on bars w/iso stretch and hold:

124

MON_BACK

*Monday is the new deadlift day for the time being. Bobby wants to start pulling so we are starting our monday workouts with DL’s.

Deadlift: 135, 225, 275, 315, 365, 315, 225, 135 x 8-12

Pull-ups: 4 x BW x 8

Underhand BB rows: 4 x 135 x 10

Close Grip Pulldowns: 120, 135, 150, 165, 180 x 8-12

Seated Cable Row (U-Bar): 120, 135, 150, 150/90/65 x 10-12 dropset

Rope Straight Arm Pulldowns: 80, 95, 95 x 12

1-Arm Cable Pulldowns (seated on floor, cable at a 45 degree angle): 65, 80, 95, 110 x 10
ss/w
Close grip Straight Arm Pulldowns: 4 x 80 x max reps

Rope Face Pulls: 80 x 2 x max reps

*Treadmill: 30 mins x 12 incline x 3.5mph w/ 6 sprint intervals: 12 incline x 7.5mph @ 30 seconds w/ 2 minute walk intervals

125

WED_LEGS

BB Front Squats: 95, 115, 135, 155, 155 x 6-12

Elevated DB Sumo Deads: 50, 70, 105, 105, 105 x 10

Smith RDL’s: 135, 225, 275, 315, 275, 225, 135 x 8-12

Single Leg Press (High Foot Placement): 4 x 10-12
ss/w
Calf Raises w/static stretches and peak holds: 4 x 8

Prone Leg Curls: 4 x 6-10

Back Extensions excentuating top half Glute Squeeze: 3 x 12

*Treadmill: 20 mins x 12 incline x 3.6mph

**Sauna w/stretches: 10 mins

126

THUR_DELTS/TRAPS/UPPER BACK

Landmine 1-Arm Javelin Press: 70, 95, 105, 120, 145/120/95/70 x 10 drop set

Smith Machine Rear Delt Rows: 95, 115, 135, 155, 175, 135 x 10-12

Leaning DB Side Raise Drop Sets: 20, 25/15, 30/15, 35/15 x 10/8

TRX Band Rear Delt Flies: 4 x max reps
ss/w
Cable Front OH Raises: 4 x 10

Bentover Cable Rear Delt X’s: 20 x 4 x 10

Rope Face Pulls: 3 x 12-15

Smith Machine Behind Back Shrugs: 135, 225, 275, 315, 365/315/225/135 x max reps drop set
ss/w
DB Lateral Raises: 15 x 4 x 12

*Treadmill: 30 mins x 12 incline x 3.6mph w/5 incline sprint intervals

127

FRI _ ARMS

SAT_Chest Strength Day

BB Negatives: 225, 275, 315, 315, 335 x 1

DB Press: 90, 100, 105 x 3

Pec Deck High Hold Flies: 4 x 10-12

Cable Flies: 5 x 10-12

WED_BACK

Smith Machine Deadlifts: 135, 225, 275, 315, 365, 385, 415 x 6-12

Close Grip Pulldowns: 120, 135, 150, 165, 180/150/120 x 8-12 dropset

1-Arm T-Bar Rows Machine w/bench support: 45, 90, 110, 130/90 x 10 dropset

Straight Arm Pulldowns: 4 x 10-12

Rope Face Pulls: 4 x 12

Standing 1-Arm Cable Row: 60, 80, 90, 100, 110 x 10-12
ss/w
Close Grip Straight Arm Pulldowns/Lat Stretchers: 60, 80, 90, 100, 110/80 x 12 dropset

Seated Cable Row w/U Grip: 120, 135, 150, 165/120 x 10 dropset

*Treadmill: 30 mins x 11 incline x 3.7mph

128

Thur_Legs

Hack Squats: 90, 140, 180, 230, 250, 180, 90 x 10

DB split Squats (rear foot elevated): 30, 40, 55, 65, 75, x 10-12 *BW dropset on last 2 sets

DB Goblet Squats ass to bench: 45, 55, 65, 75, 85 x 10-12

Single Leg Cable RDL’s: 2 x 10-12

Leg Press Machine: 4 x 10
ss/w
Calf Raises: 4 x max reps

Leg Extensions: 70, 85, 100, 115/70/50 x 15-20

Leg Curls w/partials: 70, 85, 110, 100 x 10-12

*Treadmill: 20 mins x 12 incline x 3.2mph

129

Started Layne Norton’s PHAT program on monday. Power Hypertrophy Adaptive Training. I wont be updating on here as regularly. Keeping a journal of all the weight/reps for each day. So i can make sure I am progressing each week.

I will try to make it on and post random workouts as i make gains.