2 day:
Military: 45x10, 95x5, 145x5, 175x3, 195x3, 205x2 – kept a few in the tank
Military: Close Grip: 145x10, Normal Grip: 145x10, Wide Grip: 145x8
CG Incline DB Bench: 45x20, 45x20
1A: DB Shrugs w/ 2 sec hold: 65x20, 65x20
1B: Band Pull Aparts: 20, 20
2 day:
Military: 45x10, 95x5, 145x5, 175x3, 195x3, 205x2 – kept a few in the tank
Military: Close Grip: 145x10, Normal Grip: 145x10, Wide Grip: 145x8
CG Incline DB Bench: 45x20, 45x20
1A: DB Shrugs w/ 2 sec hold: 65x20, 65x20
1B: Band Pull Aparts: 20, 20
2day
extra wide 6’s (brnch): 135x6, 185x6, 215x6, 250x6, 280x6
Weighted Pullups: 10, 20kgx5, 32kgx5, 32kgx5, 32kgx5, 32kgx5
monkey bar back and forths: there and back, there and back, there and back and there
trx pull aparts: 2x20
90 minutes of soccer
1 big lap all out
peace
Pretty good lift yesterday
-Foam roll legs and Defranco’s lower body warmup
-Box Squat @ parallel: 135x5, 225x5, 275x5, add belt 315x3, 365x3, 405x5, 425x3
-all were fast and easy
1A: Calf Raises: 25, 25, 25
1B: DB Goblet Squat: 85x10, 85x10, 85x10
-again, all fast and easy, these are good for ROM and mobility I think
2A: DB Shrugs w/ 2 sec hold at top: 85x20, 85x20, 85x20
2B: 2 var’s of band pull aparts/face pulls: 10-10-10, 10-10-10, 10-10-10
-played some 2 on 2 ball for a little over an hour
peace
got a solid lift in today
1a-bench: 135x5, 205x5, 245x5, 275x5, 275x5, 280x5, 285x4
1b-band curls: 5 sets between bench
2a: military press: 145x10, 145x10, 145x10
2b: KB Curls: 5 sets w/ 10kg KB’s
3a: DB Bench: 85x15, 95x12
3b: cable curls: 2 sets
90 minutes of soccer
also started taking Anaconda and MAG-10 over the past few days
peace
yesterday’s lift
-foam roll legs
-power clean: 155x3, 155x3, 221x2, 241x2
deadlift: 311x3, 411x3, 491x1… straps broke at the top of the rep – pretty confident I would have had 2 solid reps though based on the speed of the first one…
1a: calf raises: 40, 40, 40
1b: kb goblet squat: 36kgx10, 36kgx10, 36kgx10
2a: glute ham raise: 3 sets of 10
2b: kb shrugs w/ 2 sec hold at top: 32kgx20, 32kgx20, 32kgx20
2c: TRX medley(pull aparts, wide grip inverted row, close grip " ", face pulls): 6-6-6-6, 6-6-6-6, 6-6-6-6
played 2 hours of soccer
peace
good shit 2day
bench: 135x10, 185x3, 225x3, 265x3, 305x3
1a:speed bench against bands: 6 sets of 3 with 135
1b: kettlebell curls: 6 sets
slight decline db bench (1 25 lb plate under front): 85’s x 15, 100’s x 15
2a: kettlebell curls: 2 sets
2b: trx curls: 2 sets
2c: band curls(2 bands): 2 sets
2d: band curls(1 bands): 2 sets
2 hours of soccer
peace
legs day 2day
front squat: 135x5, 185x4, 225x3, 245x2, 275x1, 300x2
bottom up squat from pins (tough!!): 135x5, 225x5, 225x5, 225x5, 225x5
1a: bulgarian split squats: 12 each side, 12 each side, 12 each side
1b: kb shrug w/ 2 sec hold at top: 32kg x 20, 32kg x 20, 32kg x 20
played 9 holes of golf
peace
shoulder/back day 2day
military press: 95x10, 135x5, 155x4, 175x3, 195x2, 200x1
1a: seated db shoulder press: 65’s x 15, 70’s x 11, 75’s x 8
1b: lat pulldowns: 15, 10, 8
2a: seated cable row: 15, 15, 15
2b: bent over incline db pull aparts: 12, 12, 12 — used 15’s or 20’s
2c: laying down chest supported db row holds: 6x5 sec, 6x5 sec, 6x5 sec — used 65’s
two hours of soccer
it was a scorcher out there today
peace
did upper body / triceps on monday and legs on tuesday
used some jumpsoles that someone left in the gym… gonna try to get use these as often as possible to keep my explosiveness/vert up…
yesterday i slept the fuck in to recover from america’s birthday and the day before
played 9 holes of golf then decided i needed to get some lifting in …
here’s what i did…
-weighted pullups: +50x10 for 7 sets, then +50x13…BWx7
weighed myself in at 187 pounds… i’m close to as lean as i have ever been… speed,explosiveness, and conditioning are all very good… and strength is around 95% or higher in most of my lifts… i want to maintian my leanness and speed while pushing my strength back up to and surpassing my maxes
gonna hit some upper body and shoulders later tonight…
peace
friday’s lift:
bench: 135x5, 225x5, 255x11 PR, 275x5
behind-the-neck push press: 135x5, 185x5, 205x5, 225x5, 235x4 (I think those were the weights… not 100% sure though)
military press: 135x5, 155x5
behind-the-neck wide grip strict press: 95x5, 115x5, 135x5, 145x5
shrugs: 295x20
hour and a half of soccer… was sweating my ass off in the 105ish degree heat
peace
today’s lift:
bench: 135x5, 225x5, 250x3, 270x9 (PR I Think)
JM Press: 175x12, 175x12, 175x12
1a: db incline bench: 85’s x 10, 85’s x 10
1b: pushdown machine: 20, 30
2a: BW Tricep Extensions: 10, 10, 10
2b: pull aparts: 15, 15, 15
90 minutes of soccer
peace
2 days lift: legs / upper back
power clean: 135x5, 225x3
deadlift: 225x5, 315x3, 405x2, 475x2
speed pulls: 315x3, 315x3, 315x3
1a: calf raises: 20, 20, 20
1b: KB Goblet Squat: 36 kg x 12, 36 kg x 12, 36 kg x 12
2a: Shrugs w/ 2 sec hold at top: 315x15, 315x15, 315x15
2b: band pull aparts: 20, 20, 20
2c: TRX Face Pulls: 15, 15, 15
Peace
hey man PM’ed you!
hlss-- sorry man ive been pretty busy and haven’t been on here in a while… i’ll definitely get back to you on that pm soon
let’s see what i can remember from this week…
monday: bench and triceps:
bench: 135x5, 225x3, 275x3, 300x5
cg bench: 225x5, 225x5, 225x5, 225x5, 225x5
slight decline bench (1 25 lb plate): 90x10, 110?x10, 110x10
laying down db tricep extension: 75x12, 90x12, 90x12
1a: heavy tricep pulldowns: 12, 12, 12
1b: rope tricep pushdown: 20, 20, 20
played 2 hours of soccer
tuesday: a little legs than traps
1a: band squat: 135x5, 225x3, 225x3, 225x3, 225x3, 225x3
1b: calf raises: 20, 20, 20, 20, 20
smith machine high pulls: 135x20, 225x12, 225x12, 225x12
2a: db shrugs w/ 2 sec hold at top: 90x20, 90x20, 90x20
2b: band face pulls: 20, 20, 20
2c: band pull aparts: 20, 20, 20
wednesday: 2 hours of soccer
yesterday: bench and shoulders
bench: 135x5, 225x3, 275x3, 315x3 ties PR and all solid reps unlike last time
military: 135x5, 165x8… 135x5, 135x5, 135x5, 135x5, 145x5
1a: db shrugs w/ 2 sec hold: 85x20, 85x20, 85x20, 85x20
1b: db shoulder press partials: 75x20, 75x20, 75x20, 75x20
1c: cable face pulls: 20, 20, 20, 20
1b: band pull aparts: 20, 20, 20, 20
soccer tourney this weekend
peace
yesterday’s lift:
bench: 135x5, 225x3, 260x12 PR I think (last cycle I had 255x11… moving my weights up 5 lbs for this one)
CG Bench: 225x5, 225x5, 225x5, 225x5, 225x5
Slight Decline DB Press: 80x15, 110x8, 110x7
Laying down Tricep Extension: 75x15, 75x15, 95x10
Yesterday’s Lift:
Power Clean: 135x3, 185x3, 225x3
Sumo Deadlift: 225x5, 315x5, 405x3, 455x3
1a: shrugs 2/ hold at top: 225x20, 225x20, 225x20
1b: band pull aparts: 20, 20, 20
1c: Glute Ham Raises: 10, 10
2a: kb shrugs: 20, 20, 20
2b: kb bent over raises: 10, 10, 10
Today’s Lift:
Bench: 135x5, 225x3, 275x8 (definitely wanted 9, but my shoulders were pretty sore from yesterday)
push press: 135x5, 185x3, 205x3, 225x3, 245x1
military press: 135x3, 175x5
snatch grip BTN Press: 115x5, 135x5, 155x3
yesterday’s lift:
bench: 135x5, 225x5, 255x4, 290x6 – wanted another one here
close grip bench: 235x5, 235x5, 235x5, 235x5, 235x5
slight decline(25 lb plate) db bench: 80x10, 100x14, 100x12
laying down db tricep extensions: 75x12, 90x12, 90x10
1a: heavy tricep pushdowns: 12, 12, 12
1b: band tricep pushdowns w/ hold at bottom: 30, 30, 30
2 hours of basketball
nice little leg lift yesterday:
hang clean: 135x3, 155x3, 185x3, 205x3
safety bar squat: 155x5, 205x3, 245x3, 265x3, 295x3, 335x1
trap bar deadlift: 155x8, 245x3, 335x3, 425x3, 475x1 – easy , but didn’t want to go to heavy today
1a: shrugs w/ 2 sec hold at top: 295x10, 295x10, 295x10
1b: bb row from floor: 205x10, 205x10, 205x10
1c: upright rows/ cleans: 115x10, 115x10, 115x10
hour and a half of basketball
nice quick little lift today … trying to hit bench tomorrow morning cause i got the day off work
weighted pullups(all with 50 extra pounds): 12, 12, 12, 12 — drop set to 18 BW pullups
curls for the pumpz
peace