September 7
Squat: 45x20 135x10 185x5 225x5 255x5 255x5 255x5 255x5 255x6
Bench:45x30 135x10 225x5 250x5 250x5 250x5 250x5 250x8
1A: Reverse lunge: 75s x 5 a side for 5 sets
1B: Jump calf raise: 5 sets of 12
2A: JM Press: 135x10 for 5 sets
2B: DB lateral raises: 30s x 10 for 5 sets
3A: Hammer Strength Kneeling Iso Hamstring Curl: 3 sets of 12 per side w/ hold at top
3B: Jump Rope: 3 sets of 100
30 mins interval cardio on machine bike
September 8 - SHOULDERS / TRAPS
Seated military press: 45x20, 135x5, 155x5, 175x4, 155x8
1A: db partial side raises: 40x40, 40x40, 40x40
1B: db shrugs: 85s x 15, 85s x 15, 85s x 15
db chest-supported incline rows w/ squeeze at top & 5 second negative: 75 x 10, 75 x 10, 75 x 10
Shoulder press machine: 3 sets
Neutral Grip Chins: BW x 22
20 mins on Machine Bike (interval style)
September 9 - BIS TRIS & CALVES
–Seated curl w/ 5 sec negative - 25s x 12 for 5 sets
–Standing calf raise machine - 5 x 12
–Rope tricep pushdowns - 5 x 12
–Seated alternating db curl - 45 x 8 45 x 7 45 x 7 40 x 8 40 x 8
–Seated calf raise machine 5 x 12
–Laying down db tricep extensions 95 x 12 95 x1 0 95 x 9
–Standing bb curl 60 x 20 60 x 20 60 x 20 60 x 20 60 x 20
–Curl machine 3 sets
–Leg press calf raise 6 sets ramped from 3 plates per side up to 5 pps then back to 2 pps
– 300 jump ropes → 260 straight, hit my leg rested for 20 seconds, then the remaining 40
– 5 rounds of
10 KB swings w/ 55 lbs
10 Close Grip push ups
10 Ab Rollouts
September 13
LEGS / CALVES
Squat: 45x10, 95x10, 135x5, 185x5, 225x3, 260x5, 260x5, 260x5, 260x5, 260x6
Hang Clean: 135x5, 155x5, 165x5, 165x5
1A: DB RDL: 75x10, 75x10, 75x10, 75x10
1B: Standing Calf Raise Machine: 5 sets of 12
2A: Lying Down Hamstring Curl: 3 sets of 15 (w/ squeeze at top)
2B: Sitting Down Calf Raise Machine: 3 sets of 12
September 14
BENCH / CHEST / SHOULDERS
Bench Press: 45x40, 135x10, 185x5, 225x5, 255x5, 255x5, 255x5, 255x5, 255x6
Slight Decline DB Bench Press: 100x10, 100x9, 100x7
1A: Slight Decline DB Pullover: 70x10, 70x10, 70x10
1B: Seated DB Power Cleans: 30x10, 30x10, 30x10
2A: Smith Machine Bench Press to Neck: 4 sets (135-185)
2B: DB Partial Side Raise: 45x20, 45x20, 45x20, 45x20
Incline Walk on Treadmill: 20 minutes
September 15
BACK
1A: Wide Grip Pull Ups: 12, 12, 12
1B: Band Pull Aparts: 25, 25, 25
DB Row: 100x10, 100x10, 100x10
Machine Neutral Grip Pull-Downs: 10, 10, 10
Seated Row Machine: 12, 8, 8, 15
BB Rows: 135x10, 135+ 1 Chain Per Side x 8, 135+1CPS x 8, 135+1CPS x 8 — 135x15
2A: KB Swing: 40x20, 40x20, 40x20
2B: Chin Ups: 8, 8, 8
2C: Front Plank: 60 seconds, 60 seconds, 60 seconds
Incline Walk: 10 minutes
September 16
TRICEPS / BICEPS/ CALVES
I am going to shift of the focus of my arms days to triceps, as I feel they are slightly lagging
Rope Tricep Pushdowns: 6 sets of 12
1A: DB Cross Body Hammer Curls: 5 sets of 10 @ 40
1B: BB Incline Tricep Extensions: 5 sets of 8 @ 135
Triangle Grip Tricep Pushdowns: 3 sets of 10
2A: Standing Preacher Curls: 3 sets of 12 @ 65
2B: CG Pushups: 3 sets of 20
Laying Down DB Tricep Extensions: 3 sets of 12 @ 80
Hammer Curl Drop-Set: 50 x 5 , 45 x 5, 40 x 5 , 35 x 5 , 30 x 8, 25 x 10
Incline Treadmill Walk: 10 Minutes
*6 sets of 50 calf raises & 4 sets of 25 single leg calf raises within this workout
September 17
LEGS
Squat: 45x5, 135x5, 225x3, 265x5, 265x5, 265x5, 265x5, 265x6
---- nothing like being honest with yourself, putting a barbell on your back, and squatting deep for 5 sets of 5. Each of the sets were pretty difficult, and I belted up for the last one. I will continue to use the 5x5 (repping out the last set) rep scheme for the time being. Next legs day will either be 265 again or 270 depending on how I am feeling.
DB RDLs: 80x12 for 5 sets
Bulgarian Split Squats: 40s x 8 each leg for 3 sets
1A: Hack Squat: 135x10, 135x12, 185x10, 185x10, 185x10
1B: Calf Raise Jumps on Hack Squat: 5 sets of 12
Jump Rope: 300
Machine Bike: 10 minutes
September 18
BENCH / CHEST / SHOULDERS
Bench Press: 45x30, 135x5, 225x3, 260x5, 260x5, 260x5, 260x5, 260x6 — like the squats, these were all pretty tough sets, but I’m starting to get back in the realm of respectable bench numbers
1A: Weighted Dips: 45x10, 90x6, 115x4
1B: Pullups: 2 sets of 10
DB Incline Bench: 65 x 25 for 3 sets (the first 15 reps were bottom half partials, the next 5 were full range reps, then the last 5 were bottom half pump reps)
2A: Cable Chest Fly: 4 sets of 15
2B: Pushups: 4 sets of 15
3A: DB Partial Side Raise: 45x20, 45x20, 45x20
3B: Shrugs: 3 sets of 15
September 19
TRICEPS, BICEPS, & CALVES
Rope pushdowns: 5 sets of 12
Smith machine calf raise : 4 sets of 12
1A: DB cross body hammer curl: 45x10 for 4 sets
1B: BB incline tricep extensions: 135x8 for 4 sets
2A: Sitting down calf raise: 4 sets of 12
2B: Standing DB overhead tricep extensions: 75x10 for 4 sets
3A: BB curl: 110x5 for 4 sets
3B:Seated DB overhead tricep extensions: 25x10 for 4 sets
Seated DB curl: 25x10 for 3 sets of 10 w/ 5 second negative, 30x10 for 3 sets
Treadmill: 14 minutes incline walking, 6 minutes running (1 mile)
Abs: 8 minutes
September 21
BACK
1A: Wide Grip Pull Ups: 12, 12, 12
1B: Band Pull Aparts: 25, 25, 25
DB Row: 100x10, 100x10, 100x10
Machine Neutral Grip Pull-Downs: 4 x 12
Seated Row Machine: 4 x 8 ramping up weight
2A: Smith Machine Scrape the Rack Row: 4 sets of 12
2B: Seated Calf Raise Machine: 4 sets of 12
Abs: 8 minutes
September 22
LEGS
General Warmup & DB Goblet Squat: 45x10, 45x10 45x10
Wanted to do squats, but both racks were occupied for the first 20 minutes I was there, so did some pulls
Semi-Sumo Deadlift: 135x5, 225x5, 315x5, 405x3, 415x2 — grip was slipping both reps, but strength was good!, 315x10
DB Goblet Squat: 85x10, 105x10, 130x10, 150x10
DB Bulgarian Split Squat: 30 x 8 per leg for 3 sets
Seated Calf Raise Machine: 2 PPS x 10 for 4 sets
Abs: 8 minutes
September 23
BENCH / CHEST / SHOULDERS
Bench Press: 45x30, 135x10, 225x3, 265x5, 265x5, 265x5, 265x5, 265x6
Incline Bench Press: 185x18, 185x12, 185x14 ---- took ~ 45 seconds between sets, and focused mainly on chest contractions & pump, using around 80 % ROM
Calf Raises: 2 sets of 60 BW
Smith Machine 1-Arm Incline Press: 5 sets ---- warmed up for a few sets, then used moderate weight, with a band attached … was feeling pretty good chest contractions
Decline Pushups: 40
1A: DB Partial Side Raises: 45x20, 45x20, 45x20
1B: Seated Arnold Press (no back support): 40x10, 40x10, 40x10
Abs: 3 mins — was going to do my eight minute routine, but realized I may not be able to make it to Chipotle before closing time, so I called it a night.
Good lift today
September 25
BACK / ARMS
1A: Wide Grip Pullups: 3 sets of 15
1B: Band Pull Aparts: 3 sets of 30
DB Rows: 95x10 each arm for 3 sets
Pulldowns
—Wide Grip, Palms forward: 8, 8, 8, 6-----> 15
— Narrow Grip, Palms backward: 15, 15, 15, 15
Calf Raises: 5 sets of 50
Rope Tricep Pushdowns: 5 sets of 12
2A: Cross Body Hammer Curls: 45s x 10 for 3 sets
2B: BB Incline Tricep Extensions: 135x10, 135x10, 135x10
BB Curls: 95x8, 105x6, 115x5, 45x50
BB CG Bench Press: 135x50
BB Tricep Extension: 45x30
Abs: 8 minutes
September 29
LEGS
Squat: 45x10, 135x10, 225x10, 270x5, 270x5, 270x5, 270x5, 270x5
—belted up for the last two sets… the last 4 sets were all pretty damn tough. slightly tweaked my shin on the last rep. Squat is definitely not strong at this point in time, but I have had some good workouts lately, and would like to continually progress on reps / weight each session. Depending on how I feel, next squat day will either be 275, or I will drop the weight back down and switch to 4s or 6s.
DB RDLs: 90x10, 90x10, 90x10
— Lower back was feeling a little iffy, so I kept the ROM minimal, and focused on posterior chain engagement
1A: Single Leg Press: 2 PPS x 10, 2 PPS x 10, 2 PPS x 10
1B: Leg Press Calf Raise: 2 PPS x 10, 2 PPS x 10, 2 PPS x 10
Abs: 8 minutes
September 30
BENCH / CHEST / SHOULDERS
Extended Upper Body Band Warmup
Abs: 8 minutes
Bench Press: 45x20, 135x10, 225x5, 250x3, 270x5, 270x5, 270x5, 270x5, 270x8
— Nice bench session today. Bench has been feeling better every week. On the last set, had a nice spotter, so decided to push it to failure. Was able to knock out 8 solid reps. Will continue on with 275 next workout — that should be a nice challenge!
Low Incline DB Bench: 85x15, 85x15, 85x11
1A: Seated DB Shoulder Press: 75x6, 65x6, 65x6 — last two sets, used slow negatives, strict form, and focused on shoulder engagement
1B: DB External Rotations: 20x12(r)12(l), 25x12(r)12(l), 25x12(r)12(l)
2A: BB Shrugs: 225x12, 225x12, 225x12
2B: Neutral Grip Chin-ups: 10, 10, 10
October 1
BACK
1A: Weighted Pullups: 65x5, 65x5, 65x5, 65x5, 65x6
1B: Roman Chair Leg Raises: 15, 15, 15, 15, 15
Calf Raises: 3 sets of 50
Lat Pulldowns: 4 sets of 6 (heavy)
DB Rows: 65x30(r) 30(l)
October 2
TRICEPS, BICEPS, & CALVES
Seated DB Curls ( 5 second negative): 5 sets of 12 with 25s
Rope Tricep Pushdowns: 5 sets of 12
— first three sets squeeze and hold at bottom, last two were heavy
Calf Raises: 5 sets of 40
1A: Hammer Curls: 70x5, 65x5, 65x5, 65x5, 65x5
1B: Incline BB Tricep Extensions: 135x5, 155x5, 155x5, 155x5, 155x5
Incline DB Curls: 30x12, 30x12, 30x12, 30x12, 30x12
— 40 seconds rest between sets
BB Tricep Extensions: 95x12, 95x12, 95x12, 95x12, 95x12
— 40 seconds rest between sets
Incline DB Curls: 25x12, 25x12, 25x12, 25x12, 25x12
— 40 seconds rest between sets
LEGS
Warmup was 5 sets of Goblet squats with a 55 lb kettlebell
Squat: 45x10, 135x5, 225x5, 275x5, 275x5, 275x5, 275x5, 275x5
Hang Clean: 135x5, 155x5, 175x5, 195x5, 215x1
1A: Hang Clean: 135x5, 135x5, 135x5,
1B: Squat: 135x10, 135x10, 135x10
1C: Calf Raises: 135x40, 135x40, 135x40
Bulgarian Split Squats “1 & 1/2s”: 30x8(r),8(l), 30x8(r),8(l), 30x8(r),8(l),
Leg Extensions: 5 sets of 20 (light, medium, heavy, medium, light)
Cable Squat (one cable in each hand): 3 sets of 10
Hammer Curls: 55x10 DB Side Raises: 35x10
—Attempted to stay more upright with squats to maintain lower back arch, as a results ROM was slightly more limited than previous week’s… Belted up for final 3 sets… Overall squats felt pretty weak… Movement is feeling pretty unnatural … .Will probably drop back down to 250 for the next session and restart the 5x5 progression… Hang Cleans were fun! I miss explosive training…
October 4
BENCH / SHOULDERS
Bench press: 45x20, 135x10, 225x5, 245x2, 275x5, 275x5, 275x5, 275x5, 275x6
1A: Weighted Dip: 45x5, 90x5, 135x4, 90x8 + 2 partials
1B: Roman Chair Leg Raises: 4 sets of 15
Low Incline DB Bench: 90x12, 90x10, 90x9
Low Incline DB Fly: 35x10, 35x10, 35x10
2A; DB Partial Side Raises: 40x30, 40x30, 40x30
2B: Incline Bench Rear Delt Raises: 10x60, 10x60, 10x60
Shoulder Lateral Raises Machine: 4 sets of 20
Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches
October 5
BACK
1A: Pullups: 12, 12, 12
1B: Band Pull Aparts: 25, 25, 25,
DB Row (w/ straps): 110x15(r), 15(l), 110x15(r), 15(l), 110x20(r), 20(l)
2A: Seated Cable Row: 5 sets of 6 — ramped up to heavy on the last 3, and strapped up
2B: Seated Calf Raise Machine: 4 sets of 20 — 10 w/ squeeze at top, 10 pump
Hammer Strength Iso Wide Grip Pulldown: 15-15-15 15-15-15 15-15-15 —used a 45+25 plate for these… did each side individually, then both arms together for the final 15
Shrugs w/ squeeze at top: 225x15, 225x15, 225x15
BB Curl: 45x100
Abs: 50 crunches, 50 side bends, 50 dead bugs, 1 minute plank, 50 flutters, 50 crunches