Tuesday: 6/1/10
Smith Machine Floor Press:
135x3
185x1
225x8+4 (Rest Pause)
Assisted One-Arm Push-Up 5x5
Super-Set
Assisted One-Arm Inverted Row 5x5
Push-Up Plus 1x25
And NO RUNNING today LOL!
Thursday: 6/3/10
Cardio:
Airdyne x 15 minutes
Conventional Deads: (hamstrings are still pretty dang sore)
(Warm-Up with light deads)
405x1
405x1
365x2
315x10
Seated Leg Curls:
100x10
150x10 (Just did some light sets to get some blood to sore hammies)
Seated Rows (to chest with high elbows): 150lbs 5x10
Super-Set
Standing Dumbbell Shoulder Press: 2-30lbs 5x10
Skull-Crushers: 85lbs 5x10
Super-Set
Straight Bar Drag Curls: 70lbs 5x10
Band External Rotations: Red 2x25
Pikes: 2x10
Side Planks: 1x30 Seconds each side
Monday: 6/7/10
Dynamic Full-Body Warm-Up
Snatch Grip Deads:
135x5
225x2
315x3 (Grip couldn’t handle anymore)
Was going for a 6 rep max but over shot the weight and didn’t drop the weight down for another set because I tweaked my right knee earlier in the day and it was feeling funny.
Step-Up/Reverse Lunge Combo: 5 sets x 10, 10, 5, 5, 5
Super-Set
Decline Knee-Ups: 5 sets x 10, 10, 5, 5, 5
GHR: BW x 10/ Plank 1 minute
GHR: BW x 10/ Left Side Plank 30 seconds
GHR: BW x 10/ Right Side Plank 30 seconds
(Rest 2 hours)
Cardio: Run 16 minutes 33 seconds
1 minute stretch each for hamstrings, quads, adductors, abductors, glutes, calves
Eat 1/4 of my birthday cake = PRICELESS!!!
Wednesday: 6/9/10
Dynamic Upper Body Warm-Up
Chin-Ups:
BWx2
25x8
Dips:
Bwx2
50x9
Inverted Rows Super-Set Push-Ups: 5x10
Face-pulls: 100lbs (3x10)
Super-Set
YTWL’s: 5lbs (3x10)
Super-SetDumbbell Squeeze Press: 2-35lbs (3x10)
1 Minute Stretch: chest, lats
Friday: 6/11/10
Dynamic Upper Body Warm-Up
Standing Dumbbell Shoulder Press: 2-35’s 5x10
super-set
Smith Machine Shrugs: 225lbs 5x10
Lying Dumbbell Extensions: 2-35’s 3x10
super-set
Reverse Curls: 65lbs 3x10
(Y) Lateral Raises: 2-15’s 1x25; 1x15
Skull-crushers: 65x10; 75x10; 75x10
super-set
Hammer Curls: 2-35’s 3x10
Uni-Lateral Calf Press: 85ls 1x20
1 Minute Stretch: Shoulders. Bi’s, Tri’s, Calves
1 Hour Cutting Grass
Monday 6/14/10
Dynamic Full-Body Warm-Up
Back Squats:
Barx5
135x10
185x1
225x1
275x1
Walking Lunges: BW 5x10
Super-Set
Decline Knee-Ups: BW 5x10
1 Minute Stretch: Quads/Hams
Tuesday 6/17/10
Cardio: Airdyne: 20 Minutes
Wednesday 6/16/10
Smith Incline:
135x10
185x10
Barbell Row:
135x10
225x8-rest pause-x2
Uni-lateral Machine Chest Press:
50x10
75x10 4x’s
Super-set
Uni-Lateral Row Machine:
60x10
85x10 4x’s
Back Extensions:
BWx20
BWx20
Thursday: 6/17/10
Uni-Lateral Kettle-bell Overhead Press:
15x5
35x5
50x8
50x6
50x6
50x7
50x8
Rope Press-downs:
#10x10
#12x10 (4x’s)
Super-set
Rope Cable Hammer Curls:
#8x10
#10x10 (4x’s)
Lateral Raise Machine:
100lbsx20
100lbsx12
Reverse Press-down:
Stackx10
Reverse Cable Curl:
#14x10
Uni-Lateral Calf Press:
90x20
1 Minute Stretching: Calves; Bi’s; Tri’s
Monday 6/21/10
Dead-lift:
135x5
225x1
315x1
405x1
405x1
(365x1) 5x’s
Leg Press: Whole Stack (400lbs)x 51 repetitions in one set only
Turkish Get-Up:
20x1
40x1
60x1
Ab Work
1 Minute Stretch: Ham, Quads
Tuesday: 6/22/10
Dumbbell Bench Press:
40x10
60x10
80x10
100x6
Push-Ups:
BWx24
Kroc Rows:
100 lbs x 32 reps each side without stopping
Skull-Crushers:
100x10
Barbell Curls:
80x10
1 Minute Stretch: Chest, Back
Your 51 rep leg press is going down after my front squat workout Friday! Also, I could probably get 32 db row reps with the 100 if I only trained for maximum pump brah. Anyway, light weight! We’ll have to go out for chinese food for celebration…maybe not. Come back shredded on Monday! Congratulations Papa Lion!
Monday: 6/28/10
Jump Rope:
60 revolutions/ 1 minute rest (5x’s)
Back Squat:
Barx5
135x5
225x5
Snatch-Grip Dead-lift:
185lbs 5x10
Circuits: (3x’s)
10 Jabs (both stances)
10 Thai Kicks (both stances)
10 Decline Knee-Ups
20 Yard Hill Sprint
1 Minute Stretch:
Hams
Quads
Calves
Adductors
Glutes
Abductors
Contrast Shower:
Weight: 231.4lbs
Wednesday: 6/30/10
Chin-Ups:
BWx5
45x5
Dips:
BWx5
45x1
90x3
Machine Row:
135x0
175x10
200x10
Super-Set
Machine Chest Press:
135x0
175x10
200x10
Jump Rope Intervals:
30secs work/ 1minute rest (5x’s)
Circuits: (4x’s)
10 Crosses (both stances)
10 Rear Knees (both stances)
20 Yard Hill Sprint
Saturday: 7/03/10
Conditioning:
5x3 minute rounds kickboxing on heavy bag
5x20 yard hill sprints
Monday 7/05/10
Conventional Deads:
135x5
225x1
340 5x1
4 Repetitions of Each:
Wide Grip Pull-Ups
Pike Presses (Feet elevated)
One-Legged Squats
Hanging Leg Raises
Side Plank: 30 seconds each side
Conditioning:
6x20 yard hill sprints
Tuesday: 7/6/10
10 Repetitions of all: (both stances)
Jab
Cross
Hook
Upper-Cut
Elbow
4 Repetitions of all:
Push-ups
Inverted Rows
Uni-Lateral Kettle-bell Dead (35lbs)
Hanging Angled Knee-Ups
1 Minute Plank
Thursday: 7/08/10
Machine Row:
150x10
Stack 3x1; 1x2
super-set
Machine Chest Press:
150x10
200 3x1; 1x2
4 Repetitions of all exercises:
Wide Grip Pull-Ups
Dips
Reverse Lunges
Inverted Rows
Push-Ups
Kettle-bell Uni-Lateral Dead-lift
Hanging Knee-Ups
Alternating Knee-ups
Hill Sprints:
1x20
1x40
1x60
1x80
Monday: 7/13/10
4 Repetitions all:
Wide Grip Pull-Ups
Dips
Step-Ups
Decline Knee-Ups
Side Plank: 30 seconds each side
Dynamic Lower Body Stretching
10 Repetitions all: (both stances)
Side Knees
Straight Knees
Push Kicks
Thai Kicks
Side Kicks
Hill Sprints:
3x20 yards
Pulled my right hamstring really bad on the last sprint. (MAD!)
Tuesday: 7/13/10
1 Hour Lawnmower Push/Pulls
Wednesday: 7/14/10
Foam Roller
Stretch
10 Reps all: (both stances)
Side Knee
Straight Knee
Side Kick
Thai Kick Push Kick
4 Reps all:
Wide Grip Pull-Ups
Dips
Step-Ups
Decline Knee-Ups
Side Plank: 30 seconds each side
Prowler Pushes:
4x30 yards/ no weight