The Program

Training Training Logs
41

6/26/09

A. 1-arm Bench - 70x10x4
A2. 1-arm Row - 90x10x4 (1:00)

B. Dips - BWx15,12,12
B2. DB Curl to Press - 35x5eArmx3

C. Band Tricep Extension (Green) - 3xMax
C2. Band Bicep Curl (purple) - 2xMax

I was pretty much sore all over my body, so I used this workout to get my blood flowing. Working with Football everyday, along with training is taking a toll on my body.

42

6/29/09

WEIGHT: 188.8

A. Squat - 134x4, 220x6, 264x4x4 (2:30)
B. Press - 88x8, 108x6x3 (1:30)
C. RDL - 176x6, 264x6x4
D. Straight Arm Pulldown - 80x12, 90x8, 80x12x2

43

6/30/09

WEIGHT: 185.8

A. Bulgarian - 95x6, 115x6, 135x6x3 (2:30)
B. Close Grip Bench - 135x6, 165x6x4 (2:00)
B2. Glute Med Work - various exercises
C. Upright Row - 30x15, 35x8, 30x15 (1:30)
C2. Lat Raise - 15x10x3
C3. Rear Fly - 10x15,12,12
D. Grip work - various exercises

44

7/2/09

WEIGHT: 190

A. Snatch Grip Deadlift - 132x4, 220x3, 264x2, 308x1, 330x1 Baseline PR, 264x3x3 (2:00-3:00)
B. Wide Grip Pull up - BWx6x4
B2. Glute Ham Raise - BWx6, 6x5x3
C. Y,T - 5x15x2
D. Row + External Rotation - 2.5x15x2
E. Windmill - 40x5eSidex2

45

DATE: 7/6/09

A. Box Squat - 132x5, 176x3, 220x4, 240x3x6 (1:45)
B. Incline Bench - 135x4, 155x4x4 (1:30)
C. Weighted Chins - 45x5,5,4,3 (1:30)
D. SG RDL - 132x8, 176x8x3 (1:30)

46

DATE: 7/7/09

A. Split Squat - 95x8, 105x8x4 (1:30)
B. Pin Lockouts (Bench Grip) - 185x6, 195x6x4 (1:45)
C. Inverted Row - BWx10x4
C2. Hypers - BWx10x3
D. DB Hammer Curls - 35x10x3
D2. DB Skull Crusher - 25x12x3
E. Grip Work (Pinch)

47

DATE: 7/8/09

GOAL: Recovery

Bike
Total Time: 20 min.
Level 4, Hill Interval
10 min. @ 80+ RPM
10 min @ 90+ RPM

48

DATE: 7/9/09

A. Deadlift (standing on 2 mats) - 132x5, 176x5, 220x5, 240x5x5 (2:00)
B. GHR - 6x6x4
B2. Single Leg Curl Burnout - 40x10eLeg (1:30)
C. Pull-up - BWx10,10,8,8,
C2. Standing DB Press (Doubles) - 35x10, 40x10x3

DATE: 7/10/09

COMPLEX I

A. Reverse Lunge - 88x10x3, 132x10x2
A2. Incline DB Bench - 50x10, 60x10, 65x10x3
A3. DB Row (Doubles) - 35x10, 40x10, 45x10, 50x10, 55x10

COMPLEX II

A. Weight Push-up - 10kgx10,12,10
A2. Glute Bridge - BWx10Marches
A3. BB Curl - 65x12, 75x10x2