Weigh in: 281
Leg press: 45 x 45, 30, 35
Snatch high: 155x5, 165x4, 175x3, 185x1, 135x5
Squats: 135x 10, 10, 10, 10, 8, 8, 8, 6, 4, 4
Pull downs, palms facing: 100x8, 110 x8, 120x5, 130x3, 120x5
Good mornings: 135x5, 185x5, 205x4, 225x2, 185x5
Weighted steps: setting 4, 40 lbs x16, setting 3, 40x14, 45x8, 40x6
five minutes on the elliptical machine
leg press: 45x 35, 30, 20, 15
Power Clean: 5x135, 3x155, 1x165, 3x155, 3x135
Squat super set: 295/205/jumping x 3/6/5, 3/6/4, 3/5/3, 3/4/2, 3/3/1
One arm rows: five sets of 3x115 with each arm
Sumo Dead lift: 5x205, 3x275, 1x295, 2x275, 3x205
Pull downs: 5 sets of 5x135
Bench press ramp up
Bench press: five sets of 2x245
Trap bar carries: six walks of trap bar+200
Incline Press (bent bar): 135x8, 185x4, 205x2, 185x4, 135x6
Alternating Leg press and stiff legged dead lift:
270x10, 135x5, 360x8, 4x155, 450x6, 175x3, 540x4, 155x4, 360x6, 135x5
Pull over: bar x 8,8,6
five minutes on the stair master
Leg Press: 45x40, 20, 20, 20
Clean and Press: 4x135, 3x155, 1x165, 3x155, 4x135
Squats: 10xbar, 8x135, 6x225, 2x135, 5x225, 8x135
1 arm rows: five sets of 3x120
weighted step: three sets of 40 x4/4
Super set Triceps: bar x 12/12, 55x12/6, 65x8/4
Biceps kettle ball: three sets of 6x30
Forearm: bar x 8, 55x6, 65x5
Twist: three sets of 150x8/9
8 minutes on the elliptical
Yesterday: walking in the woods
Today:
Power cleans: 5x135, 4x155, 3x165, 1x175, 3x155
Fat man pull ups: 9, 7, 6, 5, 4
Squat ramp ups
Squat: four sets of 3x315, drop sets 315x2, 225x3, 135x5
half hour of Swimming
Push press negatives: 5x135, 3x155, 2x175, 3x155, 4x135
Squat ramp ups
Squat 315/squat 225/jumping: 2/4/5, 2/4/4, 2/4/3, 2/3/2, 1/2/1
Kettle ball swings: 50x20,15,10
Crunches machine: 60x8,7,6
stair master five minutes
Good mornings: 135x8, 185x5, 205x4, 225x1, 185x3
Twist machine: 150x 6/6, 6/6, 5/5
Ellipitical machine: five minutes
Twenty minutes of martial arts
Dips: 5x-90, 5x-84, 5x-78, 5x-72, 5x-66
Dead lift wide grip: 5x205, 3x275, 2x295, 1x305, 2x275
Behind head shoulder press: 5 sets of 2x135
Carries: trap bar+210 for six lenghts
Pull down high partials: 6x-90, 5x-84, 5x-78, 5x-72, 3x-66
Friday: alternated abs with body wt squats
Saturday: yoga
Sunday: Alternated push up variations with body wt squats
Yesterday:
Snatch highs
heavy squats
two handed rows
trap bar carries
pull downs
Today:
Walked by the lake
Clean and press: 135x5, 155x3, 165x1, 155x3, 135x3
Dead lift wide grip: 225x4, 295x2, 305x1, 295x1, 225x3
decline bench: 135x10, 185x8, 205x4, 185x6, 135x8
Leg press: 10x270, 10x360, 8x450, 6x540, 4x630, 8x450, 10x270
Deep Incline bench : 10x135, 5x185, 3x205, 4x185, 6x135
five minutes stair master
Incline flies: 10x30, 8x35, 5x40
five minutes elipitical
Rotated crunch variations, body weight squats, and hand grips.
Morning: rotated hip thrusts, one legged toe touches, lower back crunches, and walking up stairs two stairs at a time.
Afternoon: Walking in the park
40 or so minutes of squats (ramp up and complexes) followed by 40 or so minutes of swimming
Romanian Dead lifts: 5x135, 5x155, 5x175, 4x195, 3x215
Pull downs: 8x90, 8x100, 5x110
Good mornings: 8x135, 5x185, 4x205, 5x185, 8x135
Reverse flies: three sets of 12x30
Leg press ramp ups
Leg press: five sets of 3x630
Ab twist machine: 150x 8/8, 8/8, 5/5
five minutes on the stair master
ab crunches: three sets of 5x70
five minutes on the elipitical
Sick for a few days, but today I rotated push up variations, squats, hand grips, and rest periods.
Wide Grip Dead Lift: 5x225, 295, 1x315, 1x295, 3x225
Fat man pull ups: 9, 6, 5, 4, 3
Carries: trap bar +230 for six separate lengths
Pull back ramp up
Pull back: 5 sets of doubles at 180 pounds
Weighted stairs: 40 x 6/6, 6/6, 6/6
Kettle ball bicep curls: 30 x 4/4, 4/4, 4/4
rotated ab work, body wt squats, and the hand grips four times to the Bane theme remix from Batman.
Shoulder press ramp up
Behind head shoulder press: 135 x 3,3,3,2,1
Squat ramp up
Squats: five sets of 3x315
Dips: 5x - 90, -84, -78, - 72, -66
Good mornings: 5x135, 5x185, 5x205, 2x225, 5x185
Ab rolls: 4, 4, 4
kettle ball: 50x15, 12, 10
Morning: Body weight exercises
Afternoon: shoveling snow