24 APR 17
W1 D2 Upper
Warm-up:
3 minutes stationary bike
Foam roll lats
Shoulder stretch
10 scapular pull-ups
10 band face pulls
10 pause push-ups
MGS:
-
Plyo Push-up from Bench
BW/3
BW/5
BW/8 x 4
-
Pull-up
BW/3
BW/5
BW/8 x 4
-
OHP
45/5
95/5
105/8
115/8
125/7
115/8
SGS:
- Plyo Push-up from Bench
BW/8 x 4
- C/S Row
-/8
2 plates/8 x 2
2 plates + 25/8 x 2
- Close-Grip Bench Press
45+19lbs. chains/ 8
135+ 19lbs. chains/8 x 4
AGS:
- Dip
BW/10 x 3
- Cable Push-down
96/15
108/12
120/10
- DB Side Raise
15/10 x 3
Gunz
- HS Preacher Curl
1 plate/15
1 plate/12
1 plate/10
- Seated DB Curl
20/6 x 3
- DB Hammer Curl
20/6 x 3
25 APR 17
W1 D3 Lower
Warm-up:
3 minutes incline treadmill
Foam roll quads
Hip flexor stretch
10 x glute bridge
10 x Peterson step-up (per leg)
10 x broomstick OH squat
MGS:
-
Box Jump
BW/3
BW/5
BW/5
BW/8 x 4
-
Squat
45/5
135/5
185/5
225/8
245/8
265/8
280/8 → pleased
-
Ab Wheel
BW/5 x 3
BW/8 x 4
SGS:
-
KB Swing
40/8 x 4
-
RDL
135/8
155/8
175/8
185/8
-
Ab Wheel
BW/8 x 4
AGS:
-
GHR
BW/8 x 3
-
Back Extension
BW/10 x 3
Conditioning:
30m Prowler Sprint EMOM x 10 minutes
27 APR 17
W1 D4 Upper
Warm-up:
3 minutes incline treadmill
Foam roll lats
Shoulder stretch
Scapula pull-ups x 10
Band face pulls x 10
Paused push-ups x 10
MGS:
-
Plyo Push-up
BW/3 x 3
BW/8 x 4
-
DB Row
30/5
50/5
70/5
80/8 x 4
-
Bench Press
45/5
95/5
135/5
185/8 x 2
195/7
185/8
SGS:
-
Plyo Push-up
BW/8 x 4
-
Chin-up
BW/8 x 4
-
Incline Bench Press
135/8
145/7
135/8 x 2
AGS:
- Flye Machine
50/15 x 3
- Rear Delt Machine
50/15 x 3
- Close-Grip Push-up
Gunz:
50# BB Drag Curl x 50 reps
Conditioning:
Battle Ropes 20 seconds on/ 40 seconds off x 5 rounds
Pretty poor day on the bench/ incline. I think I was getting way too deep on all the push-ups, and they were fatiguing. I was all over the place with my body too. Oh well.
8 May 17
Legs
5 minutes incline treadmill
A. Lying Leg Curl
30/10
50/10
70/10
90/10
Begin rest pausing all sets at bottom
110/10
120/10
130/10
B. Leg Press
2 plates per side/8
4 plates/8
6 plates/8
7 plates/8
8 plates/8 → 7 plates/8 → 6 plates/15
C. SSB Squat
65/8
155/8
205/8
245/8
265/8
D. Smith Machine BSS
25/10 with 3-second negative
25/20
E. Cable Crunch
96/20
120/20
144/20 x 2
F. Standing Calf Raise
100/15 x 2
Begin slow negative, 1-second stretch
120/15 x 3
9 May 17
Chest, Tris, Abs, Calves
5 minutes incline treadmill
A. Machine Press
Rest paused each rep at bottom
20/8
40/8
60/8
80/8
100/8
120/8
140/8
B. Incline BB Press
2 second pause at bottom
45/6
135/6
155/6
175/6
C. DB Press
55/4
75/4
90/5
80/10 > 65/10 > 55/10
D. Incline Pronated DB Flye
35/15
E. Dual Handle Cable Press-down
20/10
40/10 x 3
40/10 > 30/10 + 20 second iso-hold
F. Dual Handle Reverse Cable Press-down
30/10 x 3
30/10 > 20/10 + 20 second iso-hold
G. Hanging Leg Raise
BW/15 x 4
H. Seated Calf Raise
50/15
70/15
Slow negative + 1 second stretch
70/15 x 4
10 MAY 17
Shoulders, Abs, Calves
5 minutes incline treadmill
A. Rear Delt Machine
20/10
40/10
60/30 x 4
B. Machine Lateral Raise
-/8
50/8
80/15 x 4
C1. Spider Crawl
Short mini/ 3 times up and down c 4
C2. Over and Back
Mini/ 10 x 4
D. Decline Leg Raise
BW/12 x 6
E. Standing Calf Raise
3 second flex
80/10
100/10
120/10
140/10
160/10
180/10
11 May 17
Hams, Calves, Abs
5 minutes incline treadmill
A. Seated Leg Curl
25/8
50/8
75/8
100/8 x 2
100/8 > 75/8 > 50/8 + 30-second isohold
B. Banded RDL
Mini band for all sets
135/8 x 2
185/8 x 3
C. Leg Press
Feet high and wide, 3-second negative
1 plate/10
2 plates/10
4 plates/10 x 5
D. Standing Calf Raise
120/100 total reps
E. Hanging Leg Raise
BW/15 x 4
12 MAY 17
Back and Bis
5 minutes incline treadmill
A. Meadows Row
Bar/8
25/8
50/8
75/8
85/8 x 3
B. Facing-away Dual Handle Pull-down
48/10
96/10
108/10
120/10
132/10
C. Nautilus Pull-over
30/10
70/10
80/10 x 3
D. DB Shrug
3-second flex
85/10
95/10
100/10
E. EZ Preacher Curl
2-second negative
30/8
60/10
60/8 x 3
F. DB Hammer Curl
25/8 x 4
1 Like
12 MAY 17
Legs
5 minutes incline treadmill
A. Hip Thrust
BW/12
50/12 x 4
Started warming up on squats, and just could not get into it today.
Did 10 x 10 on angled leg press, then 10 x 10 calf raise.
1 Like
15 MAY 17
Legs
5 minutes incline treadmill
A. Seated Leg Curl
25/15
55/15
85/15
115/15 x 3
B. Machine Leg Press
Close Stance
110/15
170/15
230/15
290/15
350/15
410/15
C. Leg Extension
80/15 x 3
D. Smith Machine BSS
135/30 each leg
E. Cable Crunch
62.5/25 x 4
16 MAY 17
Chest & Tris
5 minutes incline treadmill
A. DB Bench Press
30/10
40/10
50/10
60/10
70/10
80/10 x 3
B. Smith Machine Incline Press
135/8
155/8
175/8
195/8
C1. Dip
-30/10 x 4
C2. Stretch Push-up
BW/9 x 4
D. Bent-over Cable Extension
37.5/10
47.5/10
57.5/10
62.5/10
E. DB Tate Press
25/10 x 4
F. Ball Crunch
BW/15 x 4
G. Smith Calf Raise
135/10
225/10 x 3
17 MAY 17
Shoulders
5 minutes incline treadmill
A. DB Side Raise
8/10
12/10
17.5/10 x 2
20/10 x 2
B. DB Side Lateral Partials
40/30 x 3
C1. Spider Crawl
Short mini/3 x 2
C2. Over and Back
Mini/10 x 2
D. Rear Delt Destroyer Set
60/60 > 30/30 > 15/10
E. Leg Press Calf Raise
110/10
210/10
310/10 x 6
F. Decline Leg Raise
BW/10 x 6
1 Like
18 MAY 17
Legs
5 minutes incline treadmill
A. Seated Leg Curl
40/8
85/8
115/8
130/8
145/8
160/8 x 2
B. Banded RDL
2 short mini bands on all sets
135/6
185/6
205/6 x 3
225/6 x 2
C. Adductor Machine
15/10
60/10 x 5
D. Smith Calf Raise
135/10
225/50
E. Leg Raise
BW/15 x 4
19 MAY 17
Back and Bis
5 minutes incline treadmill
A. C/S Row
1 plate/8
1 plate + 25/8
2 plates/8
2 plates + 25/8
3 plates/7
B. Smith Machine Row
135/10
185/8 x 4
C. Facing Away Pulldown
30/1
70/10
130/10
145/10 x 3
D. DB Pull-over
60/10 x 2
E. DL
135/3
185/3
225/3
275/3
315/3
F. BB Curl
20/6
30/6
40/6
60/6 + 4 partials x 4
G. DB Hammer Curl
20/6 + 4 partials x 4
H. Decline Sit-up
BW/10 x 3
1 Like
20 MAY 17
Legs
5 minutes incline treadmill
A. Glute Machine
25/12
55/12
85/12
115/12
100/12 x 2
B. Leg Extension
Hold flex for 2 seconds
40/10
70/10
100/10
115/10 x 2
C. Leg Press
1 plate/8
3 plates/8
5 plates/8
6 plates/8
7 plates/8
D1. Calf Machine
100/10
115/10 x 3
D2. Seated Calf Raise
2 plates/10 x 4
24 May 17
Legs
5 minutes incline treadmill
A. Lying Leg Curl
40/8
70/8
100/8
120/8
140/8
160/30 total (took mini-breaks)
B. Leg Press
2 plates per side/10
4 plates/10
6 plates/10
8 plates/20 total (took mini-breaks)
C. Squat
45/6
135/6
185/6
225/6
275/6 → 225/8 → 185/10
D. DB Walking Lunge
40/10 steps per leg → BW/12 steps per leg
E. Standing Calf Raise
60/12
80/12
140/12 with one second stretch x 3
F. Cable Crunch
120/30 x 4
1 Like
25 May 17
Chest and Tris
5 minutes incline treadmill
A. Incline DB Press
30/6
40/6
50/6
60/6
70/6
80/6
90/5
B. Incline BB Press
45/6
135/6
155/6
175/6
C. Bench Press
Pause 6" above chest, then lower and finish rep
45/8
135/8 x 4
D. Machine Flye
70/10
100/9 + 10 partials + 20 second isohold
E. OH Tricep Rope Extension
40/10
100/10
140/8
120/10
100/10
F. Rope Pressdown
80/10 x 4
G. Hanging Leg Raise
BW/15 x 4
H. Seated Calf Raise
50/10
80/10
110/10 x 2
110/10 → 80/12
26 MAY 17
Shoulders
5 minutes incline treadmill
A1. DB Side Raise
8/10
15/10
20/10 x 4
A2. BB Over and Back Press
45/12 x 2
65/12 x 4
B1. Spider Crawl
Short Mini/3 x 3
B2. Band Over and Back stretch
Mini/10 x 3
C. Decline Leg Raise
BW/15 x 4
D. Smith Calf Raise
1 second flex; 60 second rest
45/5
135/10
225/10 x 4
1 Like
27 MAY 17
Hammies
5 minutes incline treadmill
A1. Lying Leg Curl
Warm-up sets of:
36/10
48/10
72/10
96/10
Then 40 minute of:
A1. Lying Leg Curl
120/10
A2. DB RDL
65/8
A3. Lunge
BW/5 left leg, right leg, repeat (total 10 per leg)
A4. 3:00 min rest
Got 10 rounds in 40 minutes
B. Leg Raise
BW/15 x 4
C. Calf Machine
55/10
100/50 total (w/ mini breaks)
28 MAY 17
Back & Bis
5 minutes incline treadmill
A. Facing-away Pulldown w/ Dual Handles
36/12
72/12
108/12
120/12 x 3
B. Rack Pull
135/3
225/3
315/3
365/3 x 4
C. Pull-up
BW/10 x 2
BW/8 x 2
D. Nautilus Pull-over
30/10
70/10 x 4
E. BB Spider Curl
35/10
55/10 x 2
55/9
55/7
F. DB Hammer Curl
20/20 x 3
G. Decline Sit-up
BW/15 x 3
1 Like