EVO DAY: LEGS
Was so excited to go to Evo Fitness Gym today. The focus for myself training here once a week is on developing a strong posterior chain, increasing explosiveness, developing stronger legs and increasing my cardiovascular health via conditioning work.
Light stretching:
Leg warm ups, shoulder warm ups
- Dumbbell cleans:
15kg x 8 reps x 3 sets each arm
20kg ± x 6reps x 3 sets each arm
25kg x 3 reps x 3 sets ------> The nerves of being here already had me sweating alot! haha!
- Olympic box jumps:
Bw x 8 reps x 4 sets
Then same thing but starting by sitting on a box and jumping up on to the higher box, stops any momentum!
Bw x 8 reps x 4 sets
3)Seated jump ups:
Sitting on your own legs you rock back and explode up using your hips on to your feet
Bw x 8 reps x 4 sets
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PROWLER!!!
1st Round:
40kg x 2 length x 3 sets with a 30 second break between sets and 2min between rounds
2nd Round:
40kg x 2 lengths x 3 sets with a 30 second break. Was definately alot slower than the first round!
-
Kettle bell swings:
More of a bent upper body squat varation
10kg ± x 20 reps x 4 sets
-
Sprints
10m sprint x 4 times x 3 sets
-
Stair sprints
Run up a flight of stairs x 4 time x 2 sets with a 2min break between sets
-
Pull throughs
Band attached to power rack and pull through 30 second break between sets
Bw x 12 reps x 3 sets
Bw x 15 reps x 1 set
There may have been more or less sets in the workout but I was so tired to remember everthing but this was about 90% correct of what happend. Was awesome!!!
INSANE sesh
PUSH - PULL DAY
Incline Dumbbell Press:
28x8
30x8
32x8
35x8
40x8 —> Ooooooraaahhh yeah!
45x5 —> Fuck yes!
Hammer grip pulldowns:
50x8
60x8
70x8
75x8
Flat bench flies:
12x8
14x8
15x8
Close grip D handle pulldowns:
40x8
50x8
60x8
70x8
75x9----> Mate helped with last two as forced reps
Hammer grip chest machine push:
50x8
60x8
70x8
80x8
85x8
70x6
60x7
50x8
Lat machine:
50x8
60x8
70x8
80x8
90x8
75x8
65x8
55x8
Was just feeling a bit run down today but with new shit felt pumped but was battling my fatigue. Was good though, wanted to do alot of higher reps and intensity for chest and back specifically!
Flippin tired this morning
Wasnt an amazing leg workout but leg press felt strong for havent doing it for a while now!
Leg press:
60x5
100x5
140x5
180x5
220x5
260x5
DROP SET
220x8
180x10
140x10
100x10
Seated calf raises:
60x10x3
Leg extensions:
30x8
35x8
40x8
45x8
50x8
55x8
60x8
Lying hamstring curls:
25x8
30x8
35x8
40x8
Seated leg pres calf pushes SS Standing bodyweight claf raises:
90x15x3
Legs are still destroyed from saturday and my chest a bit sensitive from friday…
SHIPS:
40x5
50x5
60x3
70x3
80x3
90x3
Incline Bench Press:
60x5
80x5
90x5
100x5
120x just got it a few inches off the chest lol was trying to out muscle barry haha!
Close grip bench press:
50x5
60x5
80x5
90x5
100x5
110x3, 4th needed help from barry
Dips:
BWx5
20x3
30x8 
yeeeeah! hehe!
Rope tricep extensions:
60x15
65x8
70x8
55x8
50x4
45x3 lol ended
Deadstop lateral raises:
5x10
10x5
11x5
12x5
Shoulder press machine:
40x15
35x8
30x6
Abs
Got some wood together yesterday, making my own boards for board presses which I want to start doing to get stronger in a certain mini max area. Once I feel thats stronger going to start doing alot of tricep work in the board presses.
Today:
PULL DAY: {ROW DAY}
Underhand chest supported row:
30x5
45x5
60x5
75x5
90x5
Meadows Row: These were awesome at working the whole back and isolating each side of the back perfectly!
15x10
30x10
35x10
40x10
Stretchers:
30x12
35x12
40x12
45x10
50x10
Seated close grip handle rows: These were done with two D attatchments to get a better stretch in the back
72x8
80x8
90x8
Didn’t want to do circuits today. Felt like hammering stuff differently today, went pretty much instinctive here.
Superset Pull ups with Face pulls:
Bwx5x3 pull ups
20x15 face pull
25x12 face pull
30x8 face pull
Superset barbell shrugs with hammer curls and face pulls:
Shrugs: 100x8x3
Hammer curls: 20x8x3
Face pulls: 30x8x3
Ez wide grip curls:
35x12
35x8
35x8
Front double bicep cable curls to head:
6.5x12
6.5x8
6.5x7
Evo workout today:
LEGS & CONDITIONING
Warm ups:
Consisting of rowing, band pull aparts, wall slides, walking leg stretches
Step challenge:
20 steps, 5min, non stop = 43 lengths
Powerlifting band goodmornings:
Band x 20 x 3 sets
Lunges:
10kg x 20 steps
10kg x 16 steps
12.5 x 14 steps
12.5 x 12 steps
Prowler Work:
Prowler side step walks: 100kg x 4 lengths
Prowler rope over shoulder runs: 100kg x 4 lengths
Prowler low bar pushes: 100kg x 2 lengths, x 2 lengths
One legged bench glute raises:
Bw x 10 x 3 sets on each leg
Foam roll
Really love training at EVO. Everytime I go there it further reiterates the fact that I want to open my own hardcore gym one day after college. I die everytime I go there but I love every second of it!!!
The prowler rope around the shoulder runs were awesome, loved those today
Prolwer work is awesome. PERIOD!
Lunges = hate them! lol always have always will!
Tomorrow I am going to take off. Going to stretch all my muscles, and if its hot get a surf in If its kuck weather probably gonna do some beach sprints like 15 lengths just to get some work done and not feel like a slob!
Went out last night, was feeling a bit urgggghhhh but workout got me amped
Flat dumbbell press:
28 x 8
30 x 10
32 x 8
35 x 8
40 x 8 ----> Felt easy but didn’t want to force out a 45x8
Wide grip lat pulldown:
60 x 8
65 x 8
70 x 8
70 x 5,1,1,1
Cable crossover:
12.5 x 12 x 4
12.5 x 8
Lat pulldown machine:
60 x 12
65 x 10
70 x 10
75 x 8
80 x 8
Hammer grip machine press:
60 x 8
65 x 8
70 x 8
75 x 8
80 x 6,1,1
Dumbbell pull overs: -----> First time doing these for lats, felt good
18 x 8
20 x 8
23 x 8
25 x 8
28 x 8
Leg press:
100 x 10
140 x 10
180 x 5
220 x 5
260 x 5
220 x 8
180 x 10
140 x 10
Lying hamstring curls:
20 x 5
25 x 5
30 x 5
35 x 5
40 x 5
47 x 5
Leg extensions:
40 x 8
45 x 8
50 x 8
55 x 8
60 x 8
65 x 8
Standing calf raises:
180 x 5 x 5 sets
Seated leg press calf press:
90 x 15 x 3 sets x walk around squirming trying to not cry from the pain haha!
Neural charge workout:
A1) Power clean:
60 x 3
40 x 3 x 5
A3) Medicine ball slams x 5 x 6
A2) Bodyweight push ups x 5 x 6
A3) Seated leg hip exploders x 5 x 6
LONG ASSSSSSSSSSSSSSSSSSS TRAINING SESH!!
TRICEP HELL: boards worked awesomely! hehe fucking brutal!
Close grip
40 x 10
60 x 5
80 x 5
90 x 5
*100 x 5
100 x 5 on 1 Board
100 x 5 on 2 Board
100 x 4 on 3 Board
100 x 3 on 2 Board
100 x 1 on 1 Board
Triceps Owned!!!
In Human Press: Didn’t dig these at all, too much effort to get a smith machine and ja not my fave
Bar x 10
40 x 10
60 x 5
80 x 5
90 x 5
Dips:
Bw x 5
20 x 5
Bw x 5
Shoulder circuit 1:
Cable cross laterals: 5 x 10 x 3
Bent over rear laterals: 3.25 x 10 x3
Overhead presses: 7.5 x 10 x 3
Shoulder circuit 2:
Push press: 50 x 5 x 3
Plate bent raises: 10 x 5 x 3
Dumbbell upright rows: 18 x 5 x 3
Abs
All in all it was a fun new workout. I enjoy this split becaus on any day there is free reign to do what you want. I prefer the split to be along the lines of this:
- Push (Focus on shoulders and triceps)
- Pull (Rowing movements with trap and bicep)
- Legs (Evo)
- Off
*Push/Pull (Focus on chest and back pulling)
*Legs (Typical bodybuilding routine)
*Neural charge workout
Thats just the guidelines to the program so on any day I can choose what I want to do in terms of the exercises and so on, doing it either circuit style, super setting, going from 1 to the other as per normal and so forth.
On this day I am going along the lines of doing SHIPS, Incline then on to the tricep board work ramping in 5 reps. From there either doing a tricep/shoulder circuit or doing 2 tricep and 2 shoulder exercises.
Yesterday:
PULL DAY: {ROW DAY}
Underhand chest supported row:
15x10
30x5
45x5
60x5
75x5
90x3
Meadows Row: These were awesome at working the whole back and isolating each side of the back perfectly!
15x10
25x10
30x10
40x10
Stretchers:
30x15
35x15
40x15
45x15
50x15
Barbell shrugs:
100x15
130x15
140x15
One arm preacher curls:
12x8 each side
14x8 each side
16x5 each side
Dumbbell shrugs:
45x15
50x15
55x15
Ez wide grip barbell curl SS reverse curl:
40x8x3 wide grip
40x5x3 reverse
Front double bicep cable curls to head:
5x12
6.5x12
7.5x12
Woke up tired and just blehhhhh lol
Thought it was because I haden’t eaten that much or something so just put in TBR in the car and drove to Evo…
EVO DAY:
Warm up:
Consisting of 3min rowing, arm wall slides, walking leg stretches, purple band upper body stretches
Alternating arm dumbbell snatch:
25 x 7 each arm
30 x 4 each arm
35 x 2 each arm
Box jump:
Box jump x 8
Box jump with 2 mats underneath x 8
Box jump with 3 mats underneath x 6
Suspended TRX lunge:
Each leg bodyweight x 10 x 3
Prowler push:
60kg x 2 x 2
Tire deadlifts:
Tire x 12 x 3
Band good mornings:
Blue band x 20 x 2
Prowler complex:
Prowler low bar push, run back to grab TRX band and to prowler again, clip it in and pull it back x 2
Sledgehammer tire hits:
Sledgehammer x 8 each side x 2
Flat dumbbell press:
28 x 8
30 x 8
32 x 8
35 x 8
40 x 8
45x4
Hammer lat pulldown
60x8
70x8
80x8
Cable crossover SS low crossover:
12.5x8x3
10x8x3
Rack chins:
BWx5
10x5
20x5
40x10
Hammer grip machine press:
60x15
70x12
80x10
Dumbbell pull overs: 18 x 8
23x10
25x10
28x10
Goblet squat:
30 x 15
35 x 15
40 x 15
Close stance leg press:
100 x 10
140 x 10
180 x 10
220 x 10
Lying leg curl:
20 x 10
25 x 10
30 x 10
35 x 8
40 x 5
Leg extensions:
40 x 8
45 x 8
50 x 8
55 x 8
60 x 8
Sitting leg extensions:
60 x 10 x 3
Sitting leg press calf extensions:
90 x 15 (last 5 fast)
Abs
After a week off I was amped to get back into gym!!!
Push press:
40x10
45x3
50x3
55x3
60x3
65x3
70x3
Incline bench press:
50x3
60x3
70x3
80x3
80x3
95x3
Close grip bench press:
60x3
70x3
80x3
85x3
90x3
95x3
85x3
90x3
95x3
Overhead seated press:
23x5
25x5
28x5
30x5
Overhead tricep extension:
25x5
28x5
30x5
32x5
35x5
Bent lateral raises:
14x5
15x5
16x5
Tricep rope extension:
40x5
45x5
50x5
55x5
60x5
abs
Went to century city gym today so modified my back row workout
Used some FUCKING cool machines and had a jam
A1) Underhand chest supported row:
15x3
30x3
45x3
60x3
65x3
70x3
60x3
65x3
70x3
A2) Dual function machine:
Rear delt rows 10x3 supersetted with after every set of underhand rows as stated above except the last 3 sets
B1) Close grip rows:
60x3
70x3
80x3
B2) Dual function machine
Rear delt rotator twists 10x3 SS with B1
C1) Dumbbell rows:
28x3
30x3
34x3
36x3
40x3
44x3
50x3
C2) Dual function machine:
Rear delt rotator twists 10x3 SS with C1
D1) Seated dumbbell curls:
18x5
D2) Dumbbell shrugs:
50x5
E1) Ez widegrip curls:
40x5
E2) Power pulls:
50x3
COOL DOWN:
TRX rear delt pulls SS with rear delt rotator pulls 5 reps each x 3 sets
FOAM roll
light stretching
After work today I was kinda tired, feeling a but aprihensive about EVO after missing last week…
The drive there was me literally almost falling asleep behind the wheel as before hand I had eaten a DOUBLE QUATER POUNDER WITH CHEESE medium meal double cheeseburger… Insulin crash of NOTE!!!
But after this workout, I am PUMPED to train harder and get bigger/stronger again
Warm ups:
Foam rolling
Light stretching of the muscles
Band good mornings: 10 reps 1/4 down, 10 reps all the way down and up
Kettlebell swings: 18 x 15 x 3
Trap bar deadlifts:
60 x 3
100 x 3
130 x 3
160 x 3
180 x 1
Kettle bell swing arounds:
10 (i think the weight was) x 10 spins x 3
Glute ham raises:
BW x 6 x 3
Prowler work:
*Prowler low bar push, run back to grab trx bands, run and clip to prowler and walk it backwards: 2 sets of 4 lengths
*Prowler low bar push, run back to grab trx bands, run and clip to prowler and press it forwards with the bands: 1 set of this
*Prowler low bar push, run back to grab trx bands, run and clip to prowler and close grip row with the bands: 1 set of this
Prowler push: 4 lengths
Foam roll
Felt amazing to deadlift again, had such a blast doing it. David put on a metal/rock compilation… was awesome! Just like watching an Elitefts training video Really happy and stoked beyond belief to be deadlifting again. The feeling of the doctors telling me I would never deadlift again or do any form of rows… man I felt empty and now to be doing it with better equipment to save my lower back with an awesome trainer and good enviroment… could not ask for anything more
Haha thank god it wasn’t a gif of you doing this dude 
