Squats:
135 x 5
225 x 3
315 x 1
365 x 1
Hip tight, stopped there
315 x 12
315 x 10
Called it. My hip was taking a beating, and my body has stopped recovering. I think i’m going to run my own cycle. This is the one my coach is making us do. I am fine with a little high rep base building before the real stuff begins
Shrugs:
225 x 12
275 x 10
285 x 10
Incline DB curls:
35 x 10 10 10 (3 grips) PR
25 x 10 10 10 (3 grips)
15 x 10 10 10 (3 grips)
DB lateral/front raises:
30 x 10 10
20 x 10 10
20 x 10 10
Side Leg Raises:
12
10
10
Toe Touches:
3 x 25
Crunches:
4 x 50
Slow Curl Ups:
3 x 15
Really just need to get my shit healthy. That should be of utmost importance.
Bench Press:
Bar x 10
135 x 5
160 x 4
185 x 3
205 x 2
240 x 1
245 x 1
255 x 1
215 x 15
Had 1 more
185 x 10
165 x 10 10 lbs cuz why not
Seated Rows:
250 x 12 10 lbs
240 x 10 10 lbs
220 x 10
Chest fly/ posterior fly:
45/10 x 12
45/10 x 10 x 2
Lat Pulldowns:
120 x 20
100 x 20
70 x 20
These fucking sucks
Stability ball pushups:
12
10
10
V sits:
3 x 20
Russian Twist:
3 x 20
Solid lift, gotta keep building.
Hang Cleans:
185 x 8
185 x 6
135 x 6
Dropped weight, meh
Rope Hammer Curls:
160 x 12
170 x 10
180 x 10
Upped weight, easy
DB Step Ups:
45 x 12
45 x 10
45 x 10
Upped weight, easy and explosive for legs but quite the cardio/grip challenge
Push Press:
135 x 8
175 x 6
155 x 6
Went up, was hard
1 Leg Straight Leg Dead Lift:
60 x 12
60 x 10
60 x 10
Up
Speed Crunches:
4 x 50
Hanging Leg Raises:
4 x 25
Slow Curl Ups:
3 x 15
Toe Touches:
3 x 25
Probably the first time doing every ab exercise, my abs have gotten strong as fuck with this program. Ok lift, really happy to be leaving 8 rep hang cleans behind.
DB Hammer Incline Press:
90 x 12 10 lbs
85 x 10
80 x 10
No dips, hyperextended my elbow a little and trying to give it some rest
Pullups:
10
5
5
Neutral grip, helped with shoulder issues
Paused Close Grip Bench:
135 x 12
165 x 10 10 lbs
165 x 10 10 lbs
still still lol
Cut rows for rest and elbow, just adding reps to the 100s is boring anyways, my local gym back at home doesn’t have bigger dbs
V sits:
3 x 20
Hip raises:
3 x 20
Russian Twists:
3 x 20
Fine, last lift of phase 1. Phase 2 looks less bothersome.
Bench Press:
135 x 5
150 x 5
175 x 4
205 x 3
225 x 2
235 x 1
245 x 1
260 x 1
210 x 17
Had 1-2 more
Seated Rows:
250 x 8 x 6 x 4 x 2
200 x 20
Paused Close Grip Bench Press:
185 x 8 x 6 x 4
205 x 2
Chinups:
Bw x 5
Bw x 5
Bw x 3
Bw x 3
I was just done after the rep out set on the rows
Dips:
Bw x 8
Bw 25 x 5
Bw 50 x 5
Straight bar Curls:
100 x 8 x 6 x 4
110 x 2
80 x 16
Abs 3 sets
Crunches x 25
Leg Lift x 10
Medicine Ball Throw x 12
Russian Twist x 12
Squat:
135 x 8
225 x 6
315 x 4
405 x 2
Lateral/ Front Raises:
30 x 10/10 x 2
Deficit Dead Lift (45 Pound Plate):
135 x 8
225 x 6
315 x 4
365 x 2
Trunk Twist:
Green Ball x 5 x 3
1 Leg Dumb Bell Dead Lift:
60 x 10 x 3
Shoulder Press:
135 x 8 x 5 x 5
Ab Circuit 3 x 12
Incline Bench:
185 x 8
185 x 6
205 x 4
225 x 2
Not PRs by any means, but all quick and good reps. I drove 16 hours yesterday from so cal to washington, so I am figuratively dead inside today, especially after helping someone move out all day, so i’m glad i just got it done
BB Row:
185 x 8
205 x 6
225 x 4
245 x 2
These were good, all very good reps
Rope Curls:
No rope, had to improvise
Some Weight x 8 x 6 x 4 x 2
Rep Out Weight x 20
Not the machine I normally use, no point in writing down weight
Nose Breakers:
95 x 20 x 3
Stability Ball Push Ups:
10 8 8
Ab Circuit 3
Missed Running on wednesday, probably won’t make it up. Camping from this weekend through the next
Bench Press:
45 x 15
95 x 5
150 x 5
175 x 4
205 x 3
225 x 2
240 x 1
260 x 1
270 x 1
225 x 14 PR
I think I may have come within a rep of this before, but never with that much work sets before, this is good especially coming off a camping trip and getting sick as fuck towards the end.
Seated Rows:
250 x 8
250 x 6
260 x 4 PR
260 x 2 PR
210 x 16
Upped weight here, will stay most likely next week
Paused CGBP:
185 x 8
185 x 6
205 x 4
205 x 2
Chinups:
6
4
3
3
Dips:
Bw x 8
Bw 45 x 5
Bw 45 x 5
Straight Bar Curls:
110 x 8
110 x 6
110 x 4
110 x 2
Ab Circuit Day 1
Lateral/ Front Raise:
35 x 20
30 x 20
Dead Lift:
135 x 8
225 x 6
315 x 4
365 x 2
Same weight as last time, tried to lift fast
Trunk Twist:
Brown x 5 5 5
Straight Leg Dead Lift:
60 x 10 x 3
Behind The Neck Press:
135 x 8
135 x 5
135 x 5
Ab Circuit Day 2
No squats, so weird. Probably the first time in four years I haven’t squatted in over two weeks.
Hang Clean:
135 x 8
185 x 6
185 x 4
185 x 2
So slow and tired just worked with the weight
Neck Bridges:
15 s x 3
Push Press:
135 x 8
135 x 6
185 x 4
205 x 2
All pretty easy, just not used to using the same muscles as incline the next day, will probably see large improvement do to that
Box Jumps:
Tallest box in the gym (shorter than our boxes at school) x 5
15 x 5
15 x 3
15 x 3
Scarecrows:
12 x 12 x 3
Ab Circuit Day 4
Really just a get it done type of workout because i haven’t done the fourth day of this phase yet so its a drag. Also added some rehab/prehab
Forgot to post day 3… Silly me
Incline Bench Press:
185 x 8
185 x 6
205 x 4
205 x 2
Regression, my chest was just too sore to handle this shit though
135 x 20
Barbell Rows:
185 x 8
225 x 6 PR
245 x 4 PR
265 x 2 PR
Rope Hammer Curls:
170 x 8
170 x 6
170 x 4
170 x 2
120 x 20
Nosebreakers:
100 x 20 x 2
Cut the last set cuz my wrist was hurting
Stability Ball Pushups:
10
8
8
Ab Circuit Day 3
you’ve made good progress
Bench Press:
Bar x 15
95 x 5
150 x 5
175 x 4
205 x 3
225 x 2
260 x 1
270 x 1
275 x 1
240 x 7
Singles felt good, AMAP went awful, just felt slow and called it at 7. I probably could have gotten 1 or 2 more but it was just so slow there was no point.
Seated Rows:
250 x 8
260 x 6 PR
260 x 4
260 x 2
210 x 18 PR
Upped weight here
Paused CGBP:
185 x 8
185 x 6
205 x 4
225 x 2 PR
These were redeeming somewhat, everything felt much faster
Chinups:
8
3
3
3
Really focusing on doing these with my back and shoulder blade, weaker
Dips:
Bw x 8
Bw 45 x 5
Bw 55 PR x 5
Fast
Ab Circuit Day 1
[quote]spar4tee wrote:
you’ve made good progress[/quote]
Thanks man.
Lateral/ Front Raise:
35 x 20
35 x 20 PR
Raised Dead Lift:
135 x 8
225 x 6
315 x 4
315 x 2
Dropped weight
Trunk Twist:
Green x 5 5 5
Straight Leg Dead Lift:
60 x 10 x 3
Stayed
Smith Behind The Neck Press:
135 x 8
175 x 5
175 x 5
This was not working on the regular rack, the bar kept catching
Ab Circuit Day 2
Fine, got a massage, just trying to heal up
Hang Clean:
135 x 8
185 x 6
205 x 4
205 x 2
Felt better, still pretty light weight
Push Press:
135 x 8
185 x 6
205 x 4
225 x 2
Good, I think the best I got on these in off season training was like 240 x 2-3
Box Jumps:
Tallest box in the gym (shorter than our boxes at school) x 5
30 x 5
35 x 3
40 x 3
Scarecrows:
15 x 12 x 3
Ab Circuit Day 4