February 18
BACK
10 minutes machine bike HIIT
8 minutes abs
Neutral grip chins: 20,20, 20, 18-2, 16-4
Band pull aparts: 5x15
Band tricep pushdowns: 4x20
1-arm meadows row(r,l,together): 1 plate x 10,10,10 for 3 sets
Seated db power cleans: 22.5x12, 22.5x12, 22.5x12
February 20
SHOULDERS
Incline treadmill walk 15 minutes
10 minute abs
Clean and strict press: 135x5, 155x5, 165x7, 165x7
— last two sets were 5 C&SP, then presses to failure
5 rounds of:
Pendlay rows: 135x10
Bb rollouts:10
Bb push-ups: 20
3 rounds of:
5 depth jumps
5 medicine ball overhead toss
February 23
ARMS
Machine bike: 20 minutes HIIT
8 minute abs
Rope tricep pushdowns: 5x15
Db cross body hammer curls: 40x10 for 5 sets
BB tricep extensions: 135x6 for 4 sets
BB curls: 100x6 for 4 sets
Db overhead extensions:65x13, 65x10
Db concentration curls: 30x10,10 — 30x10,10
February 24
LEGS
15 minutes incline treadmill walk
30 minutes shooting hoops – shot was feeling alright and legs were pretty jumpy
1 power clean → front squats: 135x5, 185x5, 205x5, 225x5 — pretty tough final set!
Weighted negative box jumps: 3x5
Single leg rdls: 135x5,5 for 3 sets
500 jump ropes
Good tempo to this workout
February 25
BACK
15 minutes incline treadmill walk
30 minutes shooting hoops
Neutral grip chin ups: 20, 20, 20, 20, 20
Band pull aparts: 5x20
Band tricep pushdowns: 5x20
Dead Stop BB Rows: 135x10, 135x10, 135x10
February 26
SHOULDERS
15 minutes incline treadmill walk
Deadlift → low pull: 135x5, 225x5, 295x3, 345x3, 345x3, 345x3
1 power clean → military press: 135x5, 155x5, 175x4, 175x6
Ab routine (50 crunches, 50 side to sides, 50 dead bugs, 1.5 minute front plank, .75 minute each side plank, 50 flutters, 50 crunches)
Cable Front Raises: 4x12
Cable Lateral Raises: 4x10,
Incline bench lateral raises: 25x5,5 15x10,10 15x10,10 15x10,10
Pullup (switching grips): 10, 10, 10, 10
Pushup: 10, 10, 10, 20
— no rest between
February 27
ARMS
20 minutes machine bike
Ab routine
Rope tricep pushdowns: 5x15
Db cross body hammer curls: 40x10 for 5 sets
Bb tricep extensions: 135x6, 135x6, 135x6
Preacher curls: 95x6, 95x6, 95x6
Unilateral db overhead extensions: 20x10,10 20x10,10 20x10,10
Db concentration curls: 30x10,10. 30x10,10. 30x10,10
March 2
LEGS
Machine Bike: 20 minutes HIIT
Ab Routine
1 Power Clean - > 5 front squats: 135x5, 165x5, 185x5, 215x5, 235x5 — ball busting set
RDLs: 165x12, 165x12, 165x12, 165x12
Stability Ball Hamstring Curls: 20, 20, 20, 20
March 3
BACK
Ab routine
Chins: 20,20,18-2,16-4, 16-4
Calf raises: 4x50
Bent over plate raises: 4x20
42 pushups, 42 crunches, 20 pushups
Had to get this all done in ~ 30 minutes. Chins weren’t bad considering < 1 minute rest between set
March 6
SHOULDERS/ARMS
Machine bike: 30 minutes HIIT
Ab routine
Military press: 135x5 , 155x5, 175x3, 195x2, 210 x miss
Behind the back shrug: 195x15 for 4 sets
Leaning lateral raise: 27.5x15,15 for 4 sets
Rope tricep pushdowns: 4x15
Cable reverse curls: 4x12
Calf raises: 100
Machine dip: 4x12
Alternating db curl: 50x8,8 for 3 sets 40x8,8
Concentration curls: 27.5x10,10 for 3 sets
V-grip tricep pushdowns: 3x10
Stair Stepper: 15 minutes
March 16
BACK
Machine bike: 30 minutes HIIT
Ab routine
Pull-ups: 20, 20, 20, 16-4, 16-4
Calf raises: 4x60
March 17
SHOULDERS
Stair stepper: 20 minutes
Ab routine
Trx shoulder exercises: 5x12
Push-ups: 5x10
Seated db press: 70x14, 70x13, 70x11
Scrape the rack press: 95x8, 95x8, 95x8, 95x8
DB Shrugs: 90x20, 90x20, 90x25
Leaning db side raise: 30x10,10 ---- 30x10,10 ---- 30x10,10
March 18
LIFT
Machine Bike: 30 minutes
Ab Routine
5 rounds of:
*Squats: 135x5
*Push Press: 135x5
*Pull Ups: 5
*Push Ups: 10
*Plan: 30 seconds
Shot hoops for ~ 15 minutes
March 19
ARMS
Incline treadmill: 20 minutes ( walking and 8 45-second sprints - 9 mph @ 10.5 incline)
Ab routine
Rope tricep pushdowns: 5x15
Rope bicep curls: 5x12
Bb tricep extensions: 135x6, 135x6, 135x6-> presses to failure
Alternating Db curls: 55x6, 50x7, 45x8
DB Curls w/ 5 second negative: 25x10, 25x10
Calf Raises: 100 (50 together, 25 r, 25 l), 100
March 20
ARMS
Shot hoops for 30 minutes
300 jump ropes
Seated db curls w/ 5 sec negative: 2 warmup sets then 30x10 for 3 sets
Calf raises: 2x100
Bb curls w/ slow descent:65x6 for 6 sets
Standing preacher curls: 45x21, 45x12, 45x9
Cg explosive bench: 225x5, 225x5, 225x5,225x5
Rope tricep pushdowns: 30, 25, 20, 15, 10, 5
March 23
BACK
Stair stepper: 20 minutes
Ab routine
Pull-ups( switch grip every set): 20,20,20,20,17-3
Plate external rotations: 4x10
Calf raises: 4x60
March 24
SHOULDERS
Incline treadmill walk: 15 minutes
Ab routine
Military press: 45x10, 135x5, 165x5, 185x5, 180x5, 175x5
Plate external rotations: 5x10
Shot hoops for 20 minutes
March 25
LEGS
20 minutes machine bike
Ab routine
Squats(explosive): 135x5, 135x5, 135x5, 135x5, 135x5
Hanging knee raises: 5x15
Standing Calf Raise Machine: 50, 40, 30, 20, 10
Shot hoops for 30 minutes