January 16
CHEST
Bench Press: 135x10, 225x5, 275x3, 295x2, 250x5 x 5 sets
Cable chest Fly: 3 x 15 decline, 3 x 15 neutral, 3 x 15 incline
Db incline squeeze press: 35s x 10, 35s x 10, 35s x 10
BB Incline Press : 135x10 x 5 sets
Machine Chest Press: 4 x 10
Machine BIke: 15 minutes
January 19
LEGS
KB medley (Squats, RDL, Swings): 55x8,8,10 — 55x8,8,10 — 55x8,8,10 — 55x8,8,10
Squat: 45x10, 135x5, 185x5, 225x5, 265x3, 315x5, 250x5 x 3 sets
Back extensions (hamstring focus): BWx15, +25x15, +45x15, +45x15, +25x15
Standing calf raise: 4x15
Laying down hamstring curls: 15,10,15,15
Machine bike: 30 minutes
January 20
SHOULDERS
Seated Shoulder Press: 45x10, 135x5, 150x10, 150x10, 150x8, 150x9
DB bent over lateral raises: 15x30, 15x30, 15x30, 15x30
DB side raises: 35x6, 40x6, 45x6, 45x6
DB side raise / front raise combo: 20x10/10, 20x10/10, 20x10,10
Smith Machine High Incline Press: 4x10
Abs: 8 minutes
January 21
BACK
Seated Cable Rows (“stretchers”): 5 x 12
Seated Cable Rows (heavy): 3 x 6
DB Rows: 50x20(r),20(l) — 50x20(r),20(l) — 50x20(r),20(l)
Machine Pulldowns: 4 x 10
Machine Bike: 25 minutes
January 23
ARMS
Rope tricep pushdowns: 5x12
DB cross body hammers: 40x10 40x10 40x10u 35x10 35x10
Seated Dip machine : 4 x 12
BB Curls: 45x10, 95x6, 100x6, 100x6
Seated L extensions: 25x10(r), 10(l) — 25x10(r), 10(l0 — 25x10(r), 10(l)
Concentration Curls: 25x10(r), 10(l) — 25x10(r), 10(l0 — 25x10(r), 10(l)
Standing DB Curls Burnout: 25x10(r),10(l) — 20x8(r), 8(l)
Machine Bike: 12 minutes (intense intervals, low rest)
January 25
CHEST
Bench press : 135x10, 185x5, 225x5, 265x3, 295x3, 255x5 x 5 sets
Cable fly: 5x12
Slight decline db press: 100x8, 100x8, 100x8
Dips: 20,15, 15, 10,10
Machine bike: 20 minutes
January 26
LEGS
Seated calf raise machine: 5x15
Squat press machine : 5x12
Single leg leg extensions: 5x15
DB prisoner squat: 130x10, 130x10, 130x10
Abs: 50 crunches. 50 side to sides, 50 dead bugs, 1 minute front plank, 30 seconds each side plank , 50 flutters, 59 crunches
Machine Bike: 20 minutes
January 27
SHOULDERS
Military press: 45x20, 95x5, 135x5, 155x5, 175x5, 185x6
Band pull aparts: 5x25
Partial side raises: 45x30, 45x30, 45x30
Machine lateral raises: 4x10 w/ 5 sec negatives
Bent Over Lateral Raises: 60x10, 60x10, 60x10
Shrugs: 60x10, 60x10, 60x10
Incline Treadmill: 25 minutes: warmup, 5 30-second sprints, cooldown
Abs: 50 crunches. 50 side to sides, 50 dead bugs, 1 minute front plank, 30 seconds each side plank , 50 flutters, 50 crunches
January 28
BACK
Hammer Strength Pulldowns: 3 x 10
BB Rows: 135x10, 135x10, 135x10, 135x10, 135x10
Chins: 15, 9, 8
Last Saturday was an arms day
February 2
CHEST
Db bench: 80x20, 85x16, 90x14, 95x14 (reps 11,12 slow & paused)
Band pull apart: 20, 20, 20
Decline smith press: 4x10-20
Machine Fly: 5x15
Treadmill: 10 minutes walk @ 4 mph
10 minutes jog @ 8 mph
February 3
BACK
8 minutes abs
Neutral grip pull ups: 20, 20, 20, 16-4, 15-5
Single-leg calf raise: 20,20 — 20,20 — 20,20
Seated cable low row: 5x10
Seated db power clean: 25x12, 25x12, 25x12, 25x12
Treadmill: 6 minutes incline walk @ 3.5 mph
15 minutes jog @ 8 mph
February 4
SHOULDERS
8 minute abs
Seated db shoulder press: 50x15 for 4 sets, 50x18
Band pull aparts: 5x20
Smith machine scrape the rack press: 95x10 for 4 sets
Leaning db side raises: 27.5x10,10 for 4 sets
Machine bike: 30 minutes
February 5
ARMS
8 minutes abs
Rope tricep pushdowns: 5x15
Cable unilateral curls: 5x12
Machine tricep press: 4x10
Preacher curls: 65x10, 65x8, 65x10
Decline tricep extensions: 65x12, 65x12, 65x12
Preacher concentration curls: 25x10,10 — 25x10,10 — 25x10,10
Treadmill: 5 minutes incline walk
15 minutes jog @ 8 mph
5 minutes incline walk
February 6
LEGS
8 minutes abs
KB medley(swings, prisoner squats, rdls): 88x8,8,8 — 88x8,8,8 — 88x8,8,8
Squats: 135x10, 225x6, 225x6, 225x6
Awkward as hell bar here ( may have been a 35 lber, but this was way harder than a typical 2 plates)
Single leg leg press: 3 sets of 8,8
Calf raise machine: 3x15
February 9
CHEST
Incline treadmill: 10 minutes walk
Incline db flys: 35x20, 40x20, 40x20, 45x20, 40x20
Decline cable fly: 5x15
Low incline smith machine press: 95 per side 6x6
Incline Treadmill: 10 minutes walk
February 8
Running
3 mile-ish hilly trail. ran one lap, took a short break then ran it again backwards
Lap 1 clockwise: 22:16
Lap 2 counter: 22:24
February 10
BACK
Neutral grip chin ups: 20, 20, 20, 14-6, 17-3
Band pull aparts: 5x20
8 minutes abs
Calf raises: 3x100
Seated cable rows: 6x6
Machine Bike: 20 minutes
February 13
SHOULDERS
Machine bike: 10 minutes sprint
8 minutes abs
Military press: 45x10, 135x5, 165x5, 185x4, 195x3
---- again with the shitty unstable bar, decent numbers considering
Calf raises: 2x100
Partial Side Raises: 40x30, 35x30, 35x30
High Cable Rows: 4x8
February 16
ARMS
10 minutes machine bike
20 minutes shooting hoops
8 minutes abs
Rope tricep pushdowns: 6x12
Db cross body hammer curls: 40x10, 40x10, 40x10, 40x10
Bb tricep extensions: 135x6, 135x6, 135x6, 135x6
Preacher bar curls: 85x6, 95x6, 100x6, 105x6
Overhead db extensions: 65x15, 65x11, 65x8
Concentration curls: 30x10,10 — 30x10,10 — 30x10,10
February 17
LEGS
Machine bike: 15 minutes
8 minute abs
Squat : 45x10, 135x5, 185x15, 225x12, 245x10, 265x7
Bulgarian split squat: 135x6,6 for 3 sets
Standing calf raise: 135x15 for 3 sets
Db rdls: 70x10, 70x10, 70x10