8-25-15
PC,W,WS,AL,BE
Stationary Bike, 45 min, Level 9,8, HR 140-150, RPM 110, Cal: 487
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 2x5 185 lbs
alt
Barbell Curl 2x5 70 lbs
Pullup 2x5 35 lbs
alt
Ab Wheel 2x5
Deadlift 2x5 215 lbs
Volume:5050
8-26-15
S,W,AL
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal: 439
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 215 lbs
alt
Barbell Curl 2x5 60 lbs
Incline Press 4,3,3 185 lbs
alt
Pullup 2x5 30 lbs
Ab Wheel 2x5
Vol:4900
Tempo Runs 2x9x60yds, walk back recovery, 10 pushups after each run
8-27-15
S,NW,AL,BE
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal:444
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 245 lbs
alt
Barbell Curl 2x5 80 lbs
Incline Press 2x5 175 lbs
alt
Pullup 2x5 25 lbs
Ab Wheel 2x5
Volume:5250
Speed, Plyos, and Tumbling
8-28-15
S,W,NT,AL
Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal: 484
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 225 lbs
alt
Barbell Curl 70 lbs x 5,7
Incline Press 2x5 175 lbs
alt
Pullup 2x5 40 lbs
Ab Wheel 2x5
Vol: 5240
Extensive Tempo Runs w/ pushups
8-29-15
S,NW,AL,SA
Stationary Bike, 45 min, Level 9,8, HR 140-150, RPM 110, Cal: 486
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 225 lbs
alt
Barbell Curl 70 lbs x 5,6
Pullup 2x5 40 lbs
Incline Press 2x5 175 lbs
Ab Wheel 2x5
Vol: 5170
300 yard shuttle 50ydsx6 1:14
8-30-15
S,W,AL,F,LO
Stationary Bike, 45 min, HR 140-150, RPM 110, Cal: 408
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 225 lbs
alt
Barbell Curl 70 lbs x 5,8
Pullup 2x5 40 lbs
Incline Press 2x5 175 lbs
Ab Wheel 2x5
Volume: 5310
Week Cal: 3241
Week Vol: 35820
8-31-15
S,NW,BE,Sore left knee,SN,WS
Stationary Bike, 45 min, Level 7,8, HR 140-150, RPM 110, Cal: 460
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 175 lbs x 5,6
alt
Pullup 40 lbs x 5,5
Trap Bar 225 lbsx 5,5
alt
Barbell Curl 70 lbs x 5,8
Ab Wheel 2x5
Vol: 5485
Speed and Plyos
9-1-15
S,W,AL,SN,BE
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 468
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 225 lbs x 5,7
alt
Barbell Curl 70 lbs x 5,8
Pullup 40 lbs x 5,5
alt
Incline Press 175 lbs x 5,5
Ab Wheel 2x5
Vol: 5760
Tempo Runs 40 yards 2x6,3 walk back recovery 10 pushups after each run
9-2-15
S,W,A(during incline press)
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal: 440
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 225 lbs x 5,6
alt
Barbell Curl 70 lbs x 5,8
Pullup 40 lbs x 5,5
alt
Incline Press 175 lbs x 5,5
Ab Wheel 2x5
Vol: 5535
Tempo Runs 40 yards x 7,2 walk back recover with 10 pushups after each rep.
9-3-15
S,NW,BE,AL,BS,E
Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal: 431
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 175 lbs x 5,5
alt
Barbell Curl 70 lbs x 5,8
Pullup 40 lbs x 5,5
alt
Trap Bar Deadlift 225 lbs x 5,7
Ab Wheel 2x5
Vol: 5760
Speed, Plyos and Tumbling
9-4-14
S,W,AL,E
Stationary Bike, 45 min, Level 8,9 HR 140-150, RPM 110, Cal: 480
Prehab, Mobility, Soft Tissue, Stretch
Incline Press 175 lbs x 5,5
alt
Trap Bar Deadlift 225 lbs x 5,8
Pullup 40 lbs x 5,6
alt
Ab Wheel 2x5
Barbell Curl 70 lbs x 5,8
Vol:6025
Tempo Runs: 40 yards x 4,2,5 walk back recovery w/ 10 pushups after each run
9-5-15
S,W,BE
Stationary Bike, 45 min, Level 9, HR 140-150, RPM 110, Cal: 489
Stretch, Mobility, Prehab, Soft Tissue
Tri-Set
Incline Press 175 lbs x 5,5
Ab Wheel 2x5
Barbell Curl 70 lbs x 5,8
Pull up 40 lbs x 5,5
Trap Bar Deadlift 225 lbs x 5,5
Vol: 5310
9-6-15
S,W,BE
Stationary Bike, Level 6, HR 120-130, RPM 110, Cal:395
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 175 lbs x 5,5
alt
Pullup 40 lbs x 5,6
Trap Bar Deadlift 225 lbs x 5,5
Barbell Curl 80 lbs x 5,5
Ab Wheel 2x5
Tempo Runs 40 yards x 10,5 10 pushups after each run
Vol:5240
Week Vol:
Week Cal:
9-7-15
S,W,NI,SA,BE
Stationary Bike, 45 min, Level 4,5, HR 120-130, RPM 110, Cal:355
Prehab, Mobility, Stretch, Soft Tissue
Incline Press 175 lbs x 5,5
alt
Pullup 40 lbs x 5,5
Trap Bar Deadlift 225 lbs x 5,5
alt
Barbell Curl 80 lbs x 5,5
Ab Wheel 2x5
Speed, Plyos and Tumbling
Vol:5200
9-8-15
S,W,AL,NT
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 471
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 175 lbs x 5,5
alt
Pullup 40 lbs x 5,5
Tri Set:
Trap Bar Deadlift 225 x 5,5
Ab Wheel 2x5
Barbell Curl 80 lbs x 5,5
Tempo Runs 2x6x50 yards w/ 10 pushups after each run
Vol:5200
9-9-15
CL,RN,W,BE
Stationary Bike, 45 min, Level 8, HR 140-140, RPM 110, Cal:469
Stretch, Mobility, Soft Tissue, Prehab
Incline Press 175 lbs x 5,5
alt
Pullup 40 lbs x 5,5
Trap Bar Deadlift 225 lbs x 5,5
alt
Barbell Curl 80 lbs x 5,5
Ab Wheel 2x5
Vol:5200
9-10-15
S,NW,BE,MJ,AL,BS,X,EB
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 465
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 40 lbs
Barbell Curl 2x5 80 lbs
Ab Wheel 2x5
Vol: 5200
Speed, Plyos, Tumbling
Max Pushups: 55
How come such a low amount of sets?
Steven,
Thanks for reading. While doing ten total sets a session isn’t a lot of volume per session, I am doing seven sessions per week. Each exercise gets 14 sets per week which equals out to 4-5 sets per session if I were to do only three sessions per week. The daily volume is low, but the weekly volume is equal or more compared to many programs.
9-11-15
S,W,BE
Stationary Bike, 45 min, Level 8, HR 140-150, RPM 110, Cal: 460
Stretch, Soft Tissue, Mobility, Prehab
Incline Press 2x5 175 lbs
alt
Barbell Curl 2x5 80 lbs
Pullup 2x5 40 lbs
alt
Ab Wheel 2x5
Trap Bar Deadlift 2x5 225 lbs
Tempo Runs 10x100 yards, walk back recovery, 10 pushups after each run
Vol: 5200
9-12-15
S,W,MJ,WS,AL,BE,BS,F,NI,NT
Stationary Bike, 45 min, Level 9,8, HR 140-150, RPM 110, Cal: 485
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 185 lbs
Incline Press 2x5 155 lbs
Pullup BW 1x5, 1x14
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Vol:4000
9-13-15
S,W,MJ,AL
Stationary Bike, 45 min, Level 3, HR 120-130, RPM 110, Cal: 320
Stretch, Mobility, Prehab, Soft Tissue
Giant Set x2
Incline Press 155 lbs x 5,8
Barbell Curl 60 lbs x 5,8
Ab Wheel x 5,5
Pullup 25 lbs x 5,6
Trap Bar Deadlift 185, 5,8
Vol: 5475
Week Vol:
Week Cal:
9-14-15
S,W,AL,MJ,BE,BS
Stationary Bike, 45 min, Level 8,7, HR 140-150, RPM 110, Cal: 447
Stretch Mobility Prehab Soft Tissue
Giant Set:
Incline Press 155 lbs x 5,6
Barbell Curl 60 lbs x 5, 8
Ab Wheel 2x5
Pullup 25 lbs x 5,5
Trap Bar Deadlift 2x5x185 lbs
Vol:4585
9-15-15
S,W,MJ,AL,BE
Stationary Bike, 45 min, HR 120-130
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 185 lbs x 5,8
Barbell Curl 60 lbs x 5,8
Incline Press 155 x 5,6
Ab Wheel 2x5
Pullup 30 lbs x 5,5
Tempo Runs 10 x 100 yards walk back recovery, 10 pushups after each run
Vol:5190