4-1-2017 - Saturday - Arms/GPP @ #teamaddingtonHQ
A1 - Close Grip Bench w/shoulder saver 5x4-15
A2 - Band Pressdowns 5x15
A3 - Cross Body Curls 5x12-20
B1 - Farmer Walk / Shrugs 2 trips down/back
B2 - Reverse Grip Bench (w/shoulder saver & constant tension) 2x15
B3 - Band Overhead Ext’s 2x20
B4 - Preacher DB Curls 2x12
C1 - Standing overhead tricep extensions w/ Cambered Bar 1xfailure
C2 - L-Extensions 1xfailure
C3 - Preacher Hammer Curls 1xfailure
C4 - Farmers Walk / Shrugs - did 2 down and back trips nonstop
4-7-2017 - Friday - Chest/Biceps/Calves @ #teamaddingtonHQ
- After a terribly busy week including more sick days, long work hours, and missed training, finally managed to squeeze in a quick session in the garage @10pm tonight. Left shoulder continues to limit everything I do and my back is becoming a serious problem as well.
A1 - Bench Press w/shoulder saver 5 x 3-15 (classic pyramid up)
A2 - Cross Body Curls - 5x10-12
A3 - Standing Calf Raise - 5x15-20
A4 - Toe Raises 4xAMRAP
B1 - Flàt Bench Press (full range, wide grip, 5-0-2 , no lockout, constant tension)
B2 - Concentration Curls - 3x8
B3 - Donkey Calf (banded) - 3x15
B4 - Banded Dorsiflexion - 3xAMRAP
- Stretched calves static top and bottom
C1 - Bench Press drop set 225-185-135-95-45 all to failure
C2 - EZ bar Preacher Curls drop set x 5 AMRAP
*Abbreviated session tonight but still recovering from being sick and it’s late and need food. Lost lots of weight this past week from not eating much, not training, very little protein, and no appetite. Crushed a steak and potato meal after training tonight, gotta get back on track.
4-8-2017 Saturday - Triceps/Shoulders(light)/Calves @ #teamaddingtonHQ
*Today was another abbreviated workout due to work/time obligations, no sleep last night, equipment availability, and lower/mid back is just kicking my ass really hard past few days. Also did chest just 13 hours ago so shoulders/triceps already fatigued. This mornings garage workout went as follows…
A1 - Band Pressdowns 4x20 (orange band)
A2 - Barbell Shrugs 4x15-20 (w/isoholds)
A3 - Banded Face Pulls 4x20 (w/isoholds)
B1- Close Grip Bench Press 3x5-20
B2 - Lean Away Side Laterals 3x12
B3 - Calf Raises w/BW only 3x15 (w/isoholds)
*C1 - L- Extensions 2 x 10
*C2 - Close Grip Bench 2xAMRAP w/135#'s
*Performed these w/ absolutely no rest between and maintained constant tension throughout
4-11-2017 - Tuesday - Back/Calves @ Apex Gym
A1 - Neutral Mag Grip Pulldowns 4x10-20
A2 - Standing Calf Raise 4x8-30
B1 - Chest Supported Rows 4x6-10
B2 - Standing Calf Raise 4x8-30
C1 - Hammer Lat Pulldowns 4x8-12
C2 - Strive Calf Raise 4x10-20
C3 - Dorsiflexion 4xAMRAP
D1 - Hammer Low Rows 4x6-10
D2 - Grenade Straight Arm Pulldowns 4x10
E1 - 45 degree Back Raise 2x10
4-12-2017 - Legs/Biceps @ Apex Gym
A1- Lying Leg Curls 4x10
B1 - SSB Squats 4x6
C1- Leg Press 3x8
D1 - GHR 2x8
E1 - Cybex Curls 3x12-15
F1 - Cybex Eccentric Curls 3xAMRAP
G1 - Cybex Hammer Curls 3x10
4-14-2017 - Friday -Chest @ Apex Gym
A1- Flat DB Press 4x10
B1- Incline Smith Press 3x4-10
C1- Incline Smith w/6-0-3 no lockout 2xAMRAP
D1- PecDec 3x10
*Should have just phoned this one in. Was dragging ass today. SO sore from legs the other day I could hardly get around the gym today.
5-3-2017 Wednesday - Biceps / Calves @ Apex Gym
*After over 2 week layoff,extensive dental surgery and massive weight loss,today was a day just to ease back into things. Not enough calories iny body to train long. Still not able to chew any food at all and no appetite for liquid calories either. Between pain pills and antibiotics my system is still wrecked.
*Body Wt down to 188#s! Lowest in years.
A1 Cybex Supination Curls 5 x 5-30 (failure all sets with negatives and partials last 2 sets)
A2 Seated Calf Raise 5 x AMRAP
A3 Tibia Dorsi Flexion 5 x AMRAP
B1 Preacher DB Curls 3 x AMRAP
B2 Standing Calf Raises 3 x AMRAP (with iso holds and stretching)
5-4-2017 Thursday - Chest / Shoulders @Apex Gym
*After a totally sleepless night again, I decided to stay up and go train rather than try and rest before work. Still unable to eat any solid foods at all but I did start supplementing protein shakes and multvitamins, cottage cheese and Greek yogurt.
A1 - Reverse Band Bench Press 4 x 2-10
A2 - Face Pulls 4 x 8-15
B1 - Reverse Band Bench w/shoulder saver 3 x2-9
B2 - Landmine Laterals 3 x 8
C1 - Decline Hammer Press (Banded) 3 x 6-10
C2 - Rear Delt Machine 3 x 12-20
D1 - Stretch Ladder Push Ups (w/Cambered Bar)
3 x AMRAP
D2 - Landmine Shoulder Press 3 x 6-8
E1 - Flex Shoulder Press Machine (facing away)
3 x 8-12
E2 - Pec Dec (pronated grip) 3 x 8-10
- Decent session today, all things considered. Starting to get VERY sore from yesterday’s simple training session.
5-9-2017 Tuesday - Back/Calves @ Apex Gym
- Still dealing with dental issues making it difficult to eat anything, plus struggling with trying to balance work with 2 of us and only 1 vehicle at the moment. Very limited opportunities to get good training session’s. Pressed for time due to work this morning so just knocked out a quick Back session .
A1 - Facing Away Neutral Mag Grip Pulldowns
2 x 15
B1 - Hammer Low Rows 4 x 6-10 (2 heavy, 2 isos)
B2 - Standing Calf Raises 5 x AMRAP
C1 - Hammer Lat Pulldowns 4 x 6-10 (last set doing contracted hold with one side while performing 3 reps on other side and back and forth to failure)
D1 - Standing Bent Over Cable Rows 4 x 6-10
D2 - Seated Calf Raises 4 x failure
D3 - Tibia Dorsi Flexion 4 x failure
5-11-2017 Thursday - Arms @ Apex Gym
A1 - V-Bar Pressdowns 3x8-15 (w/2 sec iso)
B1 - Cross Body DB Curls - 3x8-15
C1 - Standing EZ Bar Curls - 3x8
C2 - Strive Curls - 3xAMRAP (w/3sec neg, 2 sec iso@ top)
D1 - Pushdowns on Dip/Chin machine - 3x8-12 (at the end of each set, perform iso hold @ bottom for as long as possible on last rep)
D2 - Extensions on Hammer Lat Pulldown machine
3xAMRAP
E1 - EZ Bar Preacher Curls - 3 x 4 (lower halfway and hold for 5 sec, then down a little farther and explode all the way back up)
F1 - Decline Extensions w/EZ Bar 3x8 (hold for 2 sec stretch @bottom, then drive up hard and stop @3/4 way up and do a 2 sec isohold)
G1 - Reverse Cable Curls 2x15 (positioned back at angle from weight stack to get some pull working against throughout. First 15 reps, strict then all out partials, drop wt , rest pause, whatever to complete 25 reps )
H1 - Dip Machine - 3x6-8 (Heavy w/several negatives @end of each set)
- T3 DB Tricep Finisher (Tate Press, Lying Exts, Kickbacks w/isohold) 1x8x8x8
Really good workout tonight, Kept fast pace throughout, utilised multiple intensity techniques (negatives,supersets,drop sets,partials, isoholds) expecting some extreme soreness next few days. Tonight’s session also resulted in vomiting x 3 ! Still really struggling with eating due to dental work. Lack of calories combined with long hours on my feet at work is making it very hard to maintain a decent body weight, much less gain any.
5-16-2017 - Tuesday - Chest/Shoulders @Apex Gym
A1- Machine Chest Press 3x8-15
A2- Rear Delt on pec Dec 3x12-25
B1- Reverse Band Bench Press w/shoulder saver
5x1-15 (pyramid up)
C1- Reverse Band Bench (full range,wide grip)
3x4-12
D1- Smith Incline Press 3x4-8 (slow neg, CTNL)
E1- Cable Side Laterals 3x8-10
E2- Face Pulls 3x8-10
F1- Pec Dec- 3x8-12
F2- Incline Bench Machine 3xAMRAP
5-18-2017 - Thursday - Arms/Calves @ Apex Gym
A1- Rope Pressdowns 3x20
A2- Cross Body Curls 3x15-20
B1- Pushdowns on Chin/Dip Assist 3x15
(w/static hold at bottom as long as possible)
B2- Pressdowns/Ext Hybrid 3xAMRAP
(on Hammer Strength Uni-lateral Lat Pull)
C1- Standing EZ Bar Curls 3x8
C2- Strive Curls 3xAMRAP
(2sec flex hard @top, 3sec eccentric)
D1- Dip Machine 2x8 (heavy w/ slow eccentric)
D2- Extensions on Nautilus Pullover 2xAMRAP
E1- Precor Curl Machine 3x6-10(failure)
(performed unilateral w/hammer grip to failure
then switch arms & repeat, then switch arms &
go to failure w/ palms up grip & repeat other
side. This is one set)
E2- Incline KB Extensions 3x8 (deep stretch)
E3- Single Rope Overhead/Bent Over Extensions
3xAMRAP (Overhead Ext’s w/hard flex each rep
to failure, then bend over & continue extensions
toward the floor at angle w/hard flex til failure)
*T3 Tricep DB Finisher- Tate Press, Lying Ext, Kickbacks (one set to failure)
*Standing Calf Raises 5x10-20
Seated Calf Raises 5x10-20
Tibia Dorsi Flexion 5x15-25
** Finished with a seated raise/dorsi flex triple drop
set, going to failure each time before drop wt
(Calves were performed throughout the session between sets of bis/tris to maximize time)
*** Good session today despite no sleep and virtually no food. Still having major issues with dental work and basically cannot eat any solid food except oatmeal. Been existing on shakes mostly but weight is very low (194# today). HRT is also way off schedule resulting in more weight/strength loss and general lethargy some days.
5-28-17 Sunday - Chest/Biceps/Calves @#teamaddingtonHQ
- After a 10 day break from training, it was a struggle to get back rolling again tonight. Not working in the office now and being on same schedule as the wife makes training difficult. Working up to 12 hours on my feet with little and some days no food makes it harder, being 72 mile roundtrip from the gym with no reliable vehicle makes it almost impossible. I have to get moved soon, settle into a way to manage this work schedule and not getting home till 230am. Easy session tonight just trying to get back to doing something.
A1 - Flat Bench w/shoulder saver 4x3-15
A2 - EZ Bar Preacher Curls 4x8-15
A3 - Standing Calf Raise 4x15-20
B1 - Flat Bench (6-0-2) 2xAMRAP
B2 - DB Hammer Preacher 2xAMRAP
B3 - Single Leg Calf Raise 2xAMRAP
5-30-2017 Tuesday- Back/Calves/Triceps/Forearms @ Apex Gym
A1 - Hammer Low Rows 5x8-15
A2- Seated Calf Raises 5x10-20
A3- Tibia Dorsi Flexion. 5x 15-20
B1-. Seated Low Cable Rows 3x7-15
B2-. Calf Raises on V-SQUAT 3x15-20
C1-. Hammer Lat Pulldowns 3x8-12
C2-. Strive Calf 3x7-15
D1-. DB Pullovers 2x10
D2-. Grenade X Lats 2xAMRAP
E1-. Rope Pressdowns 2x12-15
E2-. Grip machine 2x12-20
F1-. Dip Machine 4x6-12
F2-. Hammer Pulldown Tri Ext’s 4xAMRAP
F3-. DB Wrist Curls 3x20
5-31-2017 Wednesday- Shoulders/Biceps @ Apex Gym
A1- Landmine Uni Lateral Shoulder Press 3x12-15
A2- Band Pull Aparts 3x12
B1- DB Side Laterals 3x8-12
B2- Spider Crawls (red band) 3xALAP
C1- Rear Delt Machine 3x10-12
C2- Face Pulls 3x10-12
D1- DB Shrugs 3xAMRAP
E1- DB Cross Body Curls 3x10-12
F1- Standing EZ Bar Curls 3x6-8
F2- Strive Curls 3xAMRAP
6-2-2017 Friday - Chest/Biceps @#teamaddingtonHQ
*a quick session to just try and squeeze a quick one in before heading to work
A1- Bench w/shoulder saver 4x3-15
A2- EZ bar curls 4x6-15
B1- Bench w/6-0-3 tempo (NLCT) 3xAMRAP
B2- DB Preacher Hammer 3xAMRAP
C1- Bench triple drop x 1 AMRAP (3drops)
C2- EZ Bar Preacher Curls triple drop x 1 AMRAP
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6-5-2017 Monday - Yoke/Arms @#teamaddingtonHQ
A1- Barbell Shrugs 4x8-15
A2- Neck (front) 4x6-10
B1- Barbell Shrugs w/iso holds 3xAMRAP
B2- Neck (back) 3x6-10
C1- Reverse EZ curls 3x12-20
C2- Close Grip Bench 3x3-15
D1- DB Hammer Curls 2x8
D2- Barbell Extensions 2x8
6-7-2017 Wednesday- Arms/Calves @ Apex Gym
*Dragging today from terrible diet (lack of food mostly), lack of sleep, being on feet working 12 + hours past 3 days. Should have just skipped today and rested and consumed some quality calories. Body weight is stupidly low #188 today down from #215 this time last year. 
A1- Precor Machine Curls 4x8-20
A2- Vbar Pressdowns 4x8-20
A3- Seated Calf Raises 4x10-20
A4- Tibia Dorsi Flexion 4x20-30
B1- Machine Curls (Uni-lateral switching back and forth until failure of both sides, then bilateral til failure) 3xAMRAP
B2- Dip Machine 3x10
B3- Pushdowns on Chin/Dip Machine 3xAMRAP
B4- Uni-lateral Rope Overhead Ext’s 3xAMRAP
6-8-2017 Thursday - Shoulders/Yoke/forearms @ #teamaddingtonHQ
A1- DB Side Laterals- 4x12-20
A2- Barbell Shrug- 4x8-20
B1- DB Rear Laterals- 3x10
B2- Band Pull Aparts- 3x10
B3- BTBBB Shrugs- 3x6-9
C1- High Pull-ups- 3x7
C2- Banded Face Pulls- 3x10 (pronated grip)
D1- Suitcase Shrugs- 3x9
D2- Plate Side Laterals w/isoholds- 3xAMRAP
D3- Neck (back)- 3x8-12
E1- BB Clean & Press (w/FatGripz)- 3x10
E2- Banded Face Pulls (w/neutral grip)- 3x10
E3- Neck (front)- 3x6-8
F1- DB Wrist Curls- 3x25
F2- BB Static Holds (w/FatGripz)- 3xALAP
F3- Neck (back)- 1x6-10
G1- Reverse Wrist DB Curls- 3x15
G2- Hex DB Holds (w/static shrug)- 3xALAP