Wednesday
Leg Press
3ppsx3x20
GHR
BWx2x8
+10x2x8
DB Press
45x3x10
Pulldown
170x8
180x8
190x2x8
Rear Delt Fly
3x15
Treadmill sprints x 6
As much as monday’s workout had me gassed, this one seemed incredibly easy. Weird as it is basically the same amount of work.
Friday
Front squats
95x5
125x5
145x5
175x5
195x5
145x8
DB bench
50x10
60x10
75x3x10
Cable row
110x12
120x3x12
Rope press down
3x12
Lateral raise
3x13
Incline treadmill sprints x6
I like front squats. Hitting depth just feels like a way more natural movement for me than back squats. Going to work at getting stronger on these
Monday
Elevated Split Squat
105x8
125x8
135x8
155x8
165x8
Bench
185x5
210x5
235x8
Machine Row
225x8
240x6
255x6
270x6
Preacher Curl
3x15
Shrugs
3x8 w/ 3 second hold
Incline Treadmill sprints x 6
Spent the last few days doing slot canyons in southern utah. Saw some unbelievable landscapes. Lots of climbing and hiking in excessive heat, so wasn’t expecting my best work out. Ended up feeling pretty good.
As a quick vent, fuck spirit airlines. My flight out of vegas was delayed until 3am and then finally cancelled. They could have told us about the cancellation earlier and I could have had a fun night in vegas.
Thursday
Leg Press
3ppsx3x20
GHR
4x9
Press
110x5
125x5
140x5
Pulldown
170x10
180x10
190x2x10
Rear Delt Fly
3x15
Press was a bit off today. It was an early workout so maybe I just wasn’t all the way awake yet. Ran out of time so I skipped my sprint work at the end. Will be doing it tomorrow morning.
I’d love to hike those canyons out west man. Unfortunately I’m stuck in the south east. Can’t even walk outside without sweating instantly.
And btw, front squats are prime! Keep doing them, but would be nice to see some footage of your lifts.
You should really try to get out to zion. It’s an incredible place. There’s also no real easy way to get there, but that is kind of what makes it so special.
I’m traveling in seattle this weekend, but will post a couple videos next week. As a front squat novice, i’d be happy to hear some form critique. Never actually video’d myself lifting before. Although, I train with my girlfriend and she video’d me, unbeknownst to me, doing rear delt fly’s yesterday. I will get a more substantial lift on camera.
Monday
Front Squat
105x5
135x5
155x5
175x5
185x5
Bench
190x3
225x3
255x4
Machine Row
195x3x15
195x10
Preacher Curl
3x15
BB Shrug
3x8 3 second hold
I’ve been dieting for about 12 weeks now. Lost 10-15 lbs. From high 190s to low 180s. A little disappointing because I basically look like justin beiber now and strength is noticeably down. This winter I had an all time best bench 275x4. Today it was 255x4. The goal was to get pretty lean though so going to stick with it for a few more weeks and see it through. Just looking forward to making progress in strength again.
Last set of front squats.
Wednesday
Leg Press
3ppsx3x25
GHR
4x10
Press
115x3
130x3
145x4
Pulldown
180x8
190x3x8
Face Pull
3x15
Incline sprints x6
Friday
Front Squat
105x5
135x5
155x5
175x5
195x3
155x8
DB Incline Press
50x10
60x10
70x3x10
Smith Row
95x8
135x8
165x2x8
Tri extensiosn
3x12
Lateral Raise
3x14
Ab Wheel
A couple things going on. First, my training partner (gf) had to get some surgery, so I will be lifting alone for a while. Pluses and minuses. I enjoy headphones/music when I lift. It really allows me to focus on the workout. However, having a partner keeps me accountable for good form and its also just more fun.
I did incline press today for the first time in a while. Its probably been my best lift in the past. A while ago i experimented with only using DB’s for chest and did alot of DB incline pressing. I got up to 100s for 10, which I think comparative to my best bench, is stronger. I also feel like my chest was bigger at that point. Sooo, I think all around its a better lift for me. Maybe i don’t get as much from flat barbell benching, but I keep it in anyway because i just enjoy doing it so much. its like the dessert of my lifting.
Sunday
Elevate split squat
95x8
115x8
135x8
155x8
Bench
210x5
235x3
260x2
Machine Row
195x4x10
Preacher Curls
3x12
Shrug
3x8
Because of some travel later in the week, I skipped a rest day so i could fit in all my workouts this week. Definitely was noticeable. Especially on bench. Chest was still pretty sore from friday.
Tuesday
Leg Press
4pps x 3x15
GHR
4x10
Press
120x5
135x3
150x2
Chins
4x8
Face Pull
3x15
Treadmill Sprints x 7
Golfed tuesday evening and my swing really messes with my back the day after. Had to warm up a bit more than usual. Also did some squats with just the bar in between sets of press. Just to get some of the stiffness out.
Thursday
Front Squat
115x5
140x5
160x5
180x5
195x5
DB Incline Press
45x10
55x10
65x10
70x10
75x10
Cable Row
100x12
110x12
120x2x12
Lateral Raise
3x12
Headed to tahoe after work so I hit the gym in the AM. Did some high jumps and plyo type stuff before I started lifting to try and wake my nervous system up.
Monday
Front Squats
120x5
145x5
165x5
185x5
200x3
Bench Press
190x5
215x5
240x6
Machine Row
195x4x12
Preacher Curl
3x20
Shrugs
3x8
Treadmill sprints x 7
Gym was packed and had to wait for both the squat rack and the bench. Ended up feeling like I didn’t work that hard because the pace was so slow.
Wednesday
Leg Press
4pps x 3x16
GHR
3x10
Press
110x5
125x5
140x5
Chins
8,9,9,8
Face Pulls
3x15
Treadmill sprints x7
Been training 3 days per week full body for quite a while now. It’s not my favorite but for a variety of reasons it worked best with my schedule. In about a month I am moving and going to school full time. I imagine my schedule will be a bit more flexible so I’m looking forward to switching things up a bit. Thinking i will start with a 4 day 531 program.
Friday
Elevated Split Squat
95x8
115x8
135x8
155x8
155x8
DB Incline
45x10
55x10
65x10
75x10
75x10
Smith Row
185x4x6
Rope Pressdown
3x20
Lateral Raise
3x12
Treadmill sprints x 7
Sunday,
Front Squat
110x5
140x5
160x5
180x5
180x5
Bench Press
195x3
225x3
250x4
DB Row
75x4x8
Preacher Curl
3x20
Shrugs
3x8
After my Friday workout I took a redeye cross country and didn’t sleep at all. Between sitting still that long and not sleeping, I got seriously tight and sore. Had to do a pretty long warm up for sunday, but once I got going it felt good.
Tuesday
Squat
135x5
185x5
225x5
225x5
RDL
135x10
185x10
225x10
225x10
Press
120x3
135x3
150x3
Chins
8,9,9,9
Face pull
3x20
I hit legs every session but try to give my back a break once a week by not loading the spine too much. That’s why I started doing ghr and leg press. The gym I was at today didn’t have those. So I did the opposite of my plan and back squatted and rdl’d. Went pretty easy on squats though. Just wanted to get some reps in.
Delts looking delty, but legs still twiggy and weak…
Thursday
Front squat
135x8,8,8,12
DB incline
50x10
60x10
70x10
75x2x10
Smith rows
185x4
155x6,6,8
Lateral raise
3x12
I planned to do rows in straight sets of 6, but the smith machine was at a different angle than I was used to so I had to play around with the weight to get it right. Surfed in the evening. Damn I miss surfing. Haven’t felt that relaxed in a long time. I’m terrible now since I haven’t gotten on a board in forever, but still super fun to get out. Good workout too.
Saturday
Front squats
110x5
145x5
165x5
185x5
195x5
Bench
215x5
240x3
265x2
Machine row
195x5x10
Preacher curls
3x20
Shrugs
3x8
Widened grip ever so slightly on bench and it felt much more solid. Back and shoulders stayed tight and the movement really felt like it was in a good groove.
Monday
Leg extension
3x20
GHR
4x10
Press
120x5
135x3
150x3
Chins
8,9,9,10
Face pull
3x20
Full body workouts are pretty easy when you don’t do any big compound leg movements. Backing off sprints lately as I was using them for leaning purposes and I’m about as lean as I’d like to be now. Kind of on the fence about this though. I really hate cardio but enjoy the benefit of having good lungs for when sports. Going to get my calories to around maintainance for a while. Maybe move them up a little and keep sprinting. Then start focusing on gettin stronger again once after I move next month.
