18 MAR 17
Legs
5 minutes bike
A. HS Seated Leg Curl
-/15
25/15
50/12
75/15 x 5 w/ 45 seconds between sets
B. Leg Press
3 second negative
1 plate/8
2 plates/8
3 plates/8
4 plates/8
5 plates/8
6 plates/8
7 plates/8
8 plates/8
9 plates/9
C. Squat
45/6
96/5
135/6
185/20
205/20
185/20 x 2
D. Leg Extension
3 second flex at top
50/8 x 2
50/8 + 30 bottom partials
E. Hack Squat
1.5 reps
1 plate/10 x 3
19 MAR 17
Back, Calves, Abs
5 minutes incline treadmill
A. DB Row
35/8
55/8
75/8
95/8 x 4
B. Supinated Pull-down
60/10
108/10 x 4
C. Straight-arm Pull-down
60/12 x 2
72/12 x 2
D. Rack Pull
I think pins were one higher than normal. Kinda helped me focus on lats though.
135/3
225/3
315/6 x 2
365/6
405/6
E. BB Shrug
2 second flex
275/8 x 4
F. Standing Calf Raise
140/15 x 6
G. Roman Chair Leg Raise
BW/15 x 4
20 MAR 17
Shoulders & Abs
Turned spring when I walked into the gym!
5 minutes incline treadmill
A. Rear Delt Machine
1 second flex
20/10
40/10
60/15 x 4
B1. Ultra Wide-Grip OHP
45/10
65/10
75/10
85/8
65/10
B2. DB Lateral
15/10
20/10 x 3
17/10
C. HS Shoulder Press
1 plate per side/10
1 plate + 25/10 x 4
D. Prone Incline DB Rear Raise
15/30
17/20
15/30
E1. Hanging Leg Raise
BW/15 x 4
E2. Cable Crunch
144/10
168/10 x 3
21 MAR 17
Pistols
5 minutes incline treadmill
A. Seated DB Curl
3 second negative
10/10
17/8
25/6
30/6 x 2
B. EZ Preacher Curl
50/12
60/12 x 2
C. EZ Reverse Curl
40/10 + 10 bottom 1/2 reps
50/10 + 10 bottom 1/2 reps
D. BB Curl
60/10 + 6 + 4
50/10 + 8 + 6 x 2
E. Rope Press-down
60/15
120/15 strict + 10 pump x 2
120/12 strict + 5 pump
100/15 strict + 10 pump
F. Assisted Dip Machine
-50/15 x 4
G. Close-Grip Bench
Slow negative, pause 3" above chest
135/8 x 4
22 MAR 17
Hammies, Calves, Abs
5 minutes incline treadmill
A1. Lying Leg Curl
40/12
60/12
80/12
100/12 x 4
A2. HS Seated Leg Curl
-/8
25/8
50/8
75/8 x 4
B. Adductor Machine
80/12
100/12 x 3
C. Single-Leg Press
Sled/10
1 plate per side/10
2 plates/5
1 plate/1- x 2
D. Standing Calf Raise
120/10
140/10 x 5
E. Hanging Leg Raise
BW/20
BW/18
BW/16
BW/14
23 MAR 17
Chest, Shoulders, Tris
5 minutes incline treadmill
A. DB Incline Press
25/15
40/12
55/10
65/8
75/8
80/8
85/8
90/8
95/8
B. BB Incline Press
45/6
135/6
175/6 x 3
C. Machine Flye
80/10
90/8 + 5 partials
100/6 + 10 partials
D. Stretch Push-up
BW/12 x 3
E. Rear Delt Machine
50/20 x 3
F. BB Over and Back Press
65/10
95/10 x 3
G. DB Side Raise
Raise up to forehead level
12/12
15/12 x 2
H. Close-Grip Bench
135/8 x 4
I. Rope OH Extension
62.5/8
50/12 x 2
24 MAR 17
Back & Bis
5 minutes incline treadmill
A. One-arm Supinated Pull-down
Other arm in contraction against mini band
48/8
84/7
72/8 x 3
B. C/S Row
1 plate/8
2 plates/8
2 plates + 25/8
C. Rack Pull
Mid-shin - very tough spot for me
135/3
225/3
315/3
365/3
405/2
455/0 → much annoyance
D. DB Pull-over
60/10 x 3
E. Pull-up Death
All sets BW/10
Wide x 2
Narrow x 2
Neutral x 2
F. Spider Curl
25/12
75/6 x 4
G. DB Hammer Curl
25/12 x 3
25 MAR 17
Legs
5 minutes incline treadmill
A. Lying Leg Curl
30/10
60/10
80/10
100/10
120/10 x 3
120/10 + 5 + 20 partials
B. SSB Squat
65/10
155/10
205/10
225/10
245/10
C. Horizontal Leg Press
Feet close and in middle
1 plate per side/10
2 plates/10
3 plates/25 x 3
D. DB Lunge
40/10 + 5 partials
50/10 + 5 partials x 2
E. RDL
135/10
185/10 x 3
26 MAR 17
Chest & Shoulders
5 minutes incline treadmill
A. Machine Chest Press
36/15
48/8
48 + 2 mini bands/8
72 + 2 mini bands/8
96 + 2 mini bands/8
108 + 2 mini bands/8
120 + 2 mini bands/8
B. Bench Press
Pause 3" above chest
45/8
135/8
155/8
165/8 x 2
C. Pronated DB Flye
35/10 x 4
D. Rear DB Raise
20/20 x 4
E. DB Lateral Partials
30/15
25/15 x 4
F. DB Front Raise
12/15
15/15 x 4
27 MAR 17
Back
5 minutes incline treadmill
A. Neutral Grip Pull-down
48/8
72/8
108/8
120/8
132/8
144/8
156/8
168/8
B. C/S Row
1 plate/10
2 plates/10
3 plates/10 x 4
C. Supinated Low Cable Row
72/10
108/10 x 4
D. H/S High Row
1 plate/10
1 plate + 25/10 x 4
E. Shrug Machine
100/15
130/15
170/15
210/8
F. Calf Program #4
120/30
100/30
80/30 x 2
G1. Hanging Leg Raise
BW/15 x 4
G2. Cable Crunch
168/12
168/10
144/12 x 2
28 MAR 17
Legs
5 minutes incline treadmill
A. Butt Blaster
70/15
90/15
110/15
130/15
150/15
B. Smith Lunge
45/8
95/8
115/8 x 2
C. Hack Squat
5 second negative
1 plate per side/10 x 3
D. Adductor Machine
100/10 x 4
E1. Seated Calf Raise
70/20
80/20
70/20 x 2
E3. Donkey Calf Raise
185/6
235/6 x 3
29 MAR 17
Arms, Abs, Calves
5 minutes incline treadmill
A. EZ Curl
25/15
35/15
45/15
55/10 x 5 with 10 seconds rest between sets
B. DB Hammer Curl
15/10 x 5 with 10 seconds rest between sets
C. EZ Preacher Curl
55/10 x 2
D1. Rope Pushdown
60/12
96/12
108/15 x 3
D2. Bench Dip
BW + 45/12 x 3
D3. DB Pronated Kick back
E1. EZ Skullcrusher
75/10 x 2
E2. Seated One-Arm DB Extension
30/6 x 2
F1. Smith Standing Calf Raise
185/10 + 10 partials + 10 second stretch x 4
F2. Hanging Leg Raise
BW/20 x 4
And 28 straight days of lifting is complete
3 APR 17
Chest & Shoulders Pump
5 minutes bike
A. HS Incline Press
1 second flex
-/12
1 plate/12
1 plate + 25/12 x 2
1 plate + 25/10 x 2
B1. Pec Minor Dip
BW + 45/10 x 4
B2. Rear DB Raise
15/20 x 4
C1. DB Flye
35/10 x 4
C2. Face Pull
Micro band/10 x 4
D2. DB 6 Way
7/10 x 3
D3. Over and Back
Micro band/10 x 3
4 APR 17
Arms, Abs & Calves – Bro!
Go Heels
5 minutes incline treadmill
A1. V-Bar Pushdown
25/20
50/15
62.5/15 x 4
A2. EZ Curl
20/10
40/10
60/10 + 8 partials x 4
B1. DB Hammer Curl
25/8 + 8 partials x 4
B2. DB Pronated Kickback
25/8 x 4
C1. DB Skullcrusher
30/10 x 4
C2. EZ Preacher Curl
55/10 x 4
D1. Hanging Leg Raise
BW/15 x 4
D2. Cable Crunch
144/12 x 4
E. Standing Calf Raise
160/10 + 10 partials + 10 second stretch x 4
Been traveling and sick
13 APR 17
Legs
5 minutes incline treadmill walk
A. HS Seated Leg Curl
5 second negatives
-/8
25/8
50/8
75/8 x 4
B. Squat
45/8
135/8
185/8
225/8
275/8 → 225/8 → 135/20
C. Hack Squat
45 seconds between sets
1 plate per side/10 x 5
D. RDL
185/10 x 4
14 APR 17
Chest, Shoulders, Abs
5 minutes incline treadmill walk
A. DB Bench Press
25/15
45/10
60/8
80/8
85/8
90/7
B. Incline Bench Press
45/6
135/6
155/6
165/6
175/6
185/4
C. Dips
BW/12
BW + 25/8 x 3
D. Stretch Push-up
BW/15+10 partials x 3
E. Rear Delt Machine
1 second flex
50/15 x 3
F. HS Shoulder Press
1 plate per side/10
1 plate + 25/10 x 3
G. BB Front Raise
30/12 x 3
H. Machine Crunch
50/12 x 6
18 APR 17
Squat
Warm-up:
3 minutes stationary bike
A. Squat
45/8
95/5
135/5
185/5
225/5
245/4
265/3
245/5
265/4
285/3
B. Hack Squat
1 plate/10
1 plate + 25/8
1 plate + 50/6 → 1 plate + 25/6 → 1 plate/10
C. Leg Extension
40/12
70/10
100/8 → 80/8 → 60/10
D. HS Preacher Curl
1 plate/10
1 plate + 25/8
2 plates/6 + 4 + 2
E. DB Hammer Curl
20/10
25/8
30/6 → 25/8 → 20/10
Conditioning
5 rounds of 30m Sled Push
15 Hanging Leg Raises between rounds
19 APR 17
Chest & Shoulders
5 minutes incline treadmill
A. Banded HS Flat Press
One mini-band on each side
1 plate per side/8
1 plate + 25/6
2 plates/6
2 plates + 25/6 x 4 (got sloppyish on the last rep or so)
B. Chain Bench Press
26.5 lbs of chain each side
45/8
Added chains
135/5
155/5
175/5 x 3
C. DB Incline Press
65/8
70/8
70/8 → 55/12
D. Dip
Focus on stretch
BW/14 x 2
E. DB Rear Raise
15/15 x 4
F. Heavy DB Side Partials
30/25 x 3
G. HS Shoulder Press
1 plate/ 8
1 plate + 25/5
1 plate + 25/10 x 3
21 APR 17
Back
5 minutes incline treadmill
A. One-arm BB Row
Bar/8
25/8
50/8
75/8 x 4
B. HS Low Row
1 plate per side/6
2 plates/6 x 4
C. DB Pull-over
55/12
60/12
65/12
D. BB Shrug
2 second flex
135/5
225/10 x 3
E. Back Extension
Micro band/15 x 3
F1. Hanging Leg Raise
BW/15 x 4
F2. Seated Cable Crunch
60/12
80/12
100/12
110/12
22 APR 17
W1 D1 Lower
Warmup:
3 minutes incline treadmill
Foam roll quads
Hip flexor stretch
10 x glute bridge
10 x Peterson step-ups each leg
10 x banded OH squat
MGS:
AGS: