Monday 12/6/11
Cycle 1
Week 2 Day 1
Warmup
-Thoracic Extensions
-Foam Roll Teres Minor/Major
-Internal Shoulder Stretch
-Band Dislocations, BN presses, and Pull Aparts
Workout
A. Push Press
45x5
85x5
95x5
115x3
135x3
155x3
175x3
B. BB Military Press
95x10x5 sets
C. DB Row / Seated Rear Delt Flyes
100x10x4 sets and 20’s x 12,10,10,10
D. Triceps Rope Extension / Cable Curls
3 sets of 15 and 3 sets of 15
Conditioning
10 minutes on stationary bike
Tuesday 12/6/11
Cycle 1
Week 2 Day 2
Warmup
-Foam roll lower body + thoracic extension
-Stretch lower body
-SMR Glutes/Piriformis
-Fire hydrants x 10 each leg
-Mountain Climbers x 10 each leg
-Groiners x 10
[b]Workout
A. Deadlift[/b]
135x5
185x5
225x3
295x3
335x3
385x6 (belt)
B. Deficit Pulls
225x5x5 sets
Ran out of time and cut the workout, but left completely drenched and tired.
Thursday 12/8/11
Cycle 1
Week 2 Day 3
Warmup
-Thoracic Extensions
-Foam Roll Teres Minor/Major
-Internal Shoulder Stretch
-Lying Y Handcuffs
-Band Dislocations, BN presses, and Pull Aparts
[b]Workout - did 5 pullups between every pushing working set (30 total)
A. Bench Press[/b]
45x20
95x5
115x5
135x3
165x3
185x3
210x7 - had at least 2 left in me
B. Incline Press
45x10
125x8
145x8
170x6
C. Lat Pulldown / Machine Rear Flye
140x12,12,12
and
100x12,12,12
D. DB Shrugs
100s x 15,15,15
E. Cable Lateral Raise
15x12,12,12
Conditioning
15 mins @ 10.0 incline @ 4-6 mph switching it around
Friday 12/9/11
Cycle 1
Week 2 Day 4
Warmup
-Foam roll lower body + thoracic extension
-Stretch lower body
-SMR Glutes/Piriformis
-Fire hydrants x 10 each leg
-Mountain Climbers x 10 each leg
-Groiners x 10
[b]Workout
A. Squat[/b]
45x5
95x5
135x5
185x3
225x3
250x3
280x5 - not going to squat over 5 reps unless it’s light just to make sure hip pain doesn’t come back
135x20
B. Good Morning
45x5
115x8
125x8
150x6
C. Seated Calf Raise
135x15,15,15
D. Wendler Style Hanging Leg Raises
BW x 10,10,10
Conditioning
11 rounds of 15 second treadmill sprints @ 6.0 incline
Saturday 12/10/11
Crazy 8’s
4 circuits of 8 reps each
V Bar Extensions
Skullcrushers
Dips
Straight Bar Curls
DB Hammer Curls
Cable Curls
Monday 12/12/11
Cycle 1
Week 3 Day 1
Warmup
-Thoracic Extensions
-Foam Roll Teres Minor/Major
-Internal Shoulder Stretch
-Lying Y Handcuffs
-Band Dislocations, BN presses, and Pull Aparts
[b]Workout
A. Push Press[/b]
45x10
85x5
95x5
115x3
145x5
165x5
185x7 (had another rep in me, avoiding failure)
Close-grip Bench
45x10
145x5
165x5
185x5
DB Rows / DB Rear Flyes
100x10x4 sets
and
20x10x4 sets
Rope Extensions / Cable Curls
50x15x3 sets for both
Conditioning
10 minute walk @ 4mph and 10 incline
Tuesday 12/13/11
Cycle 1
Week 3 Day 2
Warmup
-Foam roll lower body + thoracic extension
-Stretch lower body
-SMR Glutes/Piriformis
-Fire hydrants x 10 each leg
-Mountain Climbers x 10 each leg
-Groiners x 10
Workout
A. Deadlift
135x5
185x5
225x3
275x1
315x5
365x3 (belt)
405x5 (belt) PR +1 rep
Cut the workout short, finals week is really time consuming
Thursday 12/15/11
Cycle 1
Week 3 Day 3
Warmup
-Thoracic Extensions
-Foam Roll Teres Minor/Major
-Internal Shoulder Stretch
-Lying Y Handcuffs
-Band Dislocations, BN presses, and Pull Aparts
[b]Workout - Did 5 pullups between working sets (total 35 reps)
A. Bench Press[/b]
45x20
95x5
115x5
135x3
175x5
200x3
220x6 - PR
B. Incline Bench
135x5
155x5
180x5
C. Lat Pulldowns / Machine Rear Flyes
140x12,12,12
and
100x12,12,12
D. DB Shrugs
100s x15,15,20
E. Cable Lateral Raises
15x12,12,12
Conditioning
1 mile @ 4.0mph @ 10.0 inlcine - 15 mins
Friday 12/16/11
Cycle 1
Week 3 Day 4
Warmup
-Foam roll lower body + thoracic extension
-Stretch lower body
-SMR Glutes/Piriformis
-Fire hydrants x 10 each leg
-Mountain Climbers x 10 each leg
-Groiners x 10
Workout
A. Squat (no belt)
45x10
95x5
135x5
185x3
235x5
265x3
295x5
B. Good Morning
120x5
140x5
155x5
C. Seated Calf Raises
135x15x4 sets
D. Wendler Style Hanging Leg Raises
10x4 sets
Monday 12/19/11
Cycle 2
Week 1 Day 1
Warmup
-Shoulder stretch, Lat stretch
-Band dislocations, BNP’s, Pull Aparts
[b]Workout
A. Push Press[/b]
45x10
85x5
95x5
115x3
135x5
150x5
170x5
B. Close-grip Bench
45x10
115x10
135x10
155x10
C. DB Rows / DB Rear Flyes
100x12,12,12
and
20x12,12,12
D. Weighted Bench Dips / Incline DB Curls
45x20,18+2,20+3
and
30x17,15,14
Tuesday 12/20/11
Cycle 2
Week 1 Day 2
Warmup
-Shoulder Dislocations
-Foam roll lower body + thoracic extension
-Stretch lower body
-Fire hydrants x 10 each leg
-Mountain Climbers x 10 each leg
-Groiners x 10
[b]Workout
A. Deadlift[/b]
135x5
185x5
225x3
280x5
335x5
370x5 (belt)
B. Straight Leg DL
135x10
185x10
225x10
C. Leg Curls
95x12
110x12
80x failure
D. Seated Calf Raise
90x20
135x15,15
Conditioning
15 mins elliptical
Thursday 12/22/11
A. Bench: 95x5, 115x5, 135x3, 155x5, 185x5, 200x5 (all paused on chest)
B. Incline Bench: 110x10, 135x10, 150x10
C. Chest Flyes: 120x20, 135x12,12+ dropset
D. Lat Pulldown/Machine Rear Flyes: 15,12,12 and 12,12,12
E. Machine Shrugs: 3pps x 15,15,15
F. Cable Lateral Raise: 12,12,12
Friday 12/23/11
A. Squat: 135x5, 185x5, 210x5, 240x5, 275x5, 135x20
B. Good Mornings: 95x10, 115x10, 135x10
C. Leg Extensions: 20,15,12+ dropset to fail
D. Leg Press Calf Raise: 250x15,15,15
Saturday 12/24/11
Triset #1 (3 rounds)
A. Triceps Rope Pushdowns x 12 reps
B. DB Curls x 8 reps
C. Bench Dips x failure
Triset #2 (3 rounds)
A. BB Curls x 8 reps
B. Reverse Pushdowns x 15 reps
C. Ez Bar Reverse Curls x 15 reps
Monday 12/26/11
A. Push Press: 45x10, 85x5, 95x5, 115x3, 140x3, 160x3, 180x9 (PR)
B. CGBP: 135x8, 160x8, 180x6
C. DB Arnold Press: 50x12, 55x8,8, 60x6
D. Hammer Strength Overhead Press: 3 sets to failure using short mini bands + plates
E. DB Rear Delt Flye: 20x10,10,10
F. Band Pull-aparts: 10,10,10
G. Spider Walks: 1 set til failure
Tuesday 12/27/11
A. Deadlift: 135x5, 185x5, 225x3, 275x1, 305x3, 345x3, 385x5 (Was extremely easy - had another 3 reps easy)
B. DB Row (paused on ground): 100x10,10,10
C. T-bar Row (using 25lb plates): 3 25sx12, 4 25sx12, 5 25sx12
D. HS Row Machine: 45+ short mini band x 12,12,12
E. Wide Pullups/Band Tri Pushdowns: 5 sets of 5 and 5 sets of 20
Thursday 12/29/11
A. Bench Press: 45x10, 95x5, 135x3, 165x3, 190x3, 215x6 (screwed up my grip)
B. Incline Bench: 135x8, 150x8, 170x6
C. HS Flat Press: 25+ short mini band x 15, 45 + short mini band x 11,7, 45x16
D. Pec Dec Flye: 3 sets of 12
How’s the injury healing?
Tuesday 1/3/12
Cycle 2
Week 3 Day 1
Warmup
-Shoulder/Lat Stretch
-Band dislocations and pull aparts
[b]Workout
A. Push Press [/b]
45x10
95x5
115x3
145x5
170x3
190x8 (PR)
B. Close-grip Bench
115x5
145x5
170x5
190x5 - really easy
C. DB Arnold Press
50x12
55x10
60x8
65x6
D. Machine Overhead Press
70x12,12,12
E. DB Rear Flye
20x10,10,10
F. Band Pull-aparts
10,10,10
[quote]AquaCruzer wrote:
How’s the injury healing?[/quote]
Injury is gone i believe, i squat and dead pain free now, but i’m still cautious and not overdoing it on the volume. Thanks for asking, how were your holidays and new years?
[quote]Dlouda wrote:
[quote]AquaCruzer wrote:
How’s the injury healing?[/quote]
Injury is gone i believe, i squat and dead pain free now, but i’m still cautious and not overdoing it on the volume. Thanks for asking, how were your holidays and new years?[/quote]
That’s great to hear! My holidays and new years was awesome, but glad to be back into a more regular routine.
[quote]AquaCruzer wrote:
[quote]Dlouda wrote:
[quote]AquaCruzer wrote:
How’s the injury healing?[/quote]
Injury is gone i believe, i squat and dead pain free now, but i’m still cautious and not overdoing it on the volume. Thanks for asking, how were your holidays and new years?[/quote]
That’s great to hear! My holidays and new years was awesome, but glad to be back into a more regular routine.[/quote]
I hear that, holidays usually mess my routine up quite a bit due to going home and such, but i’m back on track for the most part now
Wednesday 1/4/12
Cycle 2
Week 3 Day 2
Warmup
-Foam Roll
-Stretch lower body
-Band shoulder dislocations
-Hip mobility (fire hydrants, mountain climbers, groiners)
[b]Workout
A. Deadlift[/b]
135x5
185x5
225x3
275x1
325x5
370x3 (belt)
410x5 (PR +5 lb)
B. DB Row
100x10,10,10
C. Old School T-Bar Row (25 pound plates)
3 plates x 12
4 plates x 12
5 plates x 12
6 plates x 12
D. Machine Row
3 sets of 12
E. Various Grip Pull ups
4 sets of 5
Thursday 1/5/12
Cycle 2
Week 3 Day 3
My 21st birthday week. Trying to get the work in even with excessive binge drinking going on. Prescribed reps only today.
Warmup
-Band stretching and dislocations
[b]Workout
A. Bench[/b]
45x10
95x5
135x3
185x5
200x3
225x1
B. Incline Bench
45x10
95x5
140x5
160x5
185x5
C. HS Machine Press (keeping constant tension)
60x12x4 sets
D. Dips
BWx15x2 sets
E. Light Band Triceps Pushdowns
2 sets of 12 reps
Missed Friday’s workout and the gym is closed on the weekends due to break. Turning 21 and drinking as much as my friends and I did this weekend is definitely counterproductive to lifting, but you only live once.
Heading to Canada this Wednesday. Going to hit the gym 3 times this week, and won’t be back until next Monday, so that’ll be my “deload” until Cycle 3 starts.