Warm-up:
19 Pull-Ups
40 Push-ups
20 Goblet Squats with 60 pounds
Squat
170x5
215x5
255x3
320x5
360x3
405x3
215x10x3 sets
215x20
Warm-up:
21 Pull-Ups
45 Push-ups
20 Goblet Squats with 60 pounds
Press
80x5
100x5
115x3
145x5
165x3
185x5
100x10x5 sets
BB Curl
100x10x5 sets
Warm-up:
20 Pull-Ups
50 Push-ups
20 Goblet Squats with 95 pounds
Deadlift
175x5
220x5
260x3
285x5
325x5
370x5
240x10x5 sets
Ab Blaster x 1
Warm-up:
19 Pull-Ups
55 Push-ups
20 Goblet Squats holding 95 pounds
Weighted Dips
40x5
50x5
55x3
60x5
70x5
80x5
45x10x3 sets
As many chins as dips
Warm-up:
20 Pull-Ups
60 Push-ups
20 Goblet Squats with 95 pounds
Squat
175x5
220x5
260x3
285x5
325x5
370x5
240x10x5 sets
Back Raise
45x10x5 sets
20 Goblet Squats
Press
80x5
100x5
120x3
130x5
150x5
170x5
Weighted Dips
45x12x3 sets
Chins
BWx10x9 sets
DB Curl
40x12
45x12
30x12
Calf Raise Machine
2 plates x 30 reps x 3 sets
Warm-up:
10 Pull-Ups
10 Push-ups
20 Goblet Squats
Deadlift
175x5
220x5
260x3
285x5
325x5
370x5
240x10x5 sets
Calf Raise Machine
Leg Raises
My bodyweight is down to 200 pounds. I am only doing the minimum number of reps for each exercise in order to be sure that I will continue to improve each training cycle. I am also focusing on performing each rep with the best technique possible in order to be sure that I am training my muscles as opposed to just completing a movement.
As far as my conditioning goes I am walking my dog twice per day every day, and I am doing the P90X workouts on my off days. I have just started doing those P90X workouts this week and they are no joke. They will not get you bulked up and powerful, but they have been helping me to improve my muscular and cardiovascular endurance and flexibility.
10 Chins
10 Push-ups
20 Goblet Squats
Bench
120x5
150x5
180x3
195x5
225x5
255x5
DB Incline Bench
50x10
60x10
60x10
65x10
65x10
BB Row
135x10x5 sets
Calf Raises
Warm-up:
10 Pull-Ups
10 Push-ups
20 Goblet Squats
Squat
175x5
220x5
260x3
285x5
325x5
370x5
240x10x5 sets
Calf Raises
This coming week I am going to start training specifically for the SAFD CPAT.
BW as of this morning is 186#.
Today’s Training:
Bench/Seated Row (went up the rack starting with 100#) Superset
45x10
105x5
135x5
160x3
170x5
200x5
225x5
Sit-ups/Back Raises Superset
BWx20x3/BWx15x3
Farmer’s Walk
80x3
Easy 1 mile run
Squat/BB Pullover (70#) Superset
175x5
220x5
265x3
285x5
330x5
375x5
Sits/Back Raise Superset
BWx20x3/Bwx15x3
2 HIT Laps
4 HIT Laps:
lap around track alt. run and walk every 30 sec. then up and stairs stairs then 10 burpees.
Press/Chins (BW) Superset
70x5
90x5
105x3
115x5
130x5
150x5
Sits/Hyperextension/Farmer’s Walk (wearing 50# weighted vest) x 3
20/15/35#
Weighted Stair Climb for 3:20.
Easy Run with Annie (my dog).
Deadlift/Push-up (50# vest) Superset
170x5
215x5
255x3
275x5
320x5
360x5
Sits/Back Raises/Farmer’s Walk (wearing 50# vest) x 3
20/15/40#
Weighted (50#) Stair Climb for 4.
I went to the CPAT practice workshops on Tuesday and Wednesday this week. I took my time and easily completed the entire CPAT test in a practice run with 1 minute left to spare.
Today’s Training
Bench
105x5
135x5
160x3
170x5
200x5
225x5
Sits/Back Raises/Farmer’s Walk x 3
20/15/90#
Squat/BB Pullover (40x10) Superset
160x5
205x5
245x3
265x5
305x5
345x5
Lunges/Bodybuilders/Back Raises/Farmer’s Walk/Sit-ups Circuit x 2
Weighted (50#) Stair Climb for 5 min.
Press/Chins (35#) Superset
70x5
90x5
105x3
125x5
140x5
160x5
Weighted (50#) Stair Climb for 6 min.
Deadlift
170x5
215x5
255x3
300x3
340x3
385x3
Clean and Press
225 for a few singles