You Tried Your Best, and You Failed Miserably. The Lesson Is: Never Try

Training Training Logs
221

29 MAY 17
Legs

5 minutes incline treadmill

A. Glute Machine
40/12
70/12
100/12
110/12
120/12
130/12

B. Leg Extension
5 second flex each rep
30/8
60/8
90/8
100/8
110/8

C. Front Squat
45/8
95/8
135/8
185/8
225/8

D1. Standing Calf Raise
100/10
180/10 x 4
D2. Seated Calf Raise
90/10 x 4

Take a few minutes today remembering everyone that couldn’t come home with us and enjoy all the things we take for granted every day.

1 Like
222

30 MAY 17
Legs

5 minutes incline treadmill

A. Lying Leg Curl
30/10
60/10
90/10
110/10
130/10
150/10
160/10 + 30 partials + 30 second isoholds

B. SSB Squat
3 second negatives
65/6
115/6
155/6
205/6
245/6
300/3

C. Leg Press
Feet wide, middle of platform, toes out
2 plates per side/10
4 plates/10
6 plates/10 x 3

D. Leg Extension
70/5
100/12 with 2 second flex + 20 pumping reps

E. Cable Crunch
120/30 x 4

F. Standing Calf Raise
80/10
140/10
180/10 x 4 with one second stretch

1 Like
223

31 MAY 17
Chest & Tris

5 minutes incline treadmill

A. Banded HS Chest Press
Mini Band for all sets
-/6
1 plate/6
1 plate + 25/6 x 4

B. Incline BB Press
45/8
135/8
155/8
175/8

C. Assisted Dip Machine
BW-50/20 x 2

D. Machine Flye
70/10
100/11 + 10 partials + 20 second isohold

E. Bent-Over Rope Extension
40/10
80/12
140/10
100/12 x 4

F. OH Rope Extension
80/10 x 4

Tricep stretch x 30 seconds per side x 2

G. Leg Raise
BW/20 x 4

H. Seated Calf Raise
60/10
90/10
120/10 x 3
120/10 → 90/15

224

1 JUN 17
Shoulders and stuff

5 minutes incline treadmill

A1. DB Side Raise
9/10
12/10
17/10 x 4
A2. DB Front Raise
10/12 x 4

B1. Spider Crawl
Short mini/3 x 4
B2. Over and Back Stretch
Mini/10 x 4

C. Decline Leg Raise
BW/15 x 6

D. Standing Calf Raise
1 second flex
100/10
160/10
220/10 x 4

Cardio: Farmer’s Walk
Big blocks (100# each?)/ 30m EMOM x 10 minutes

225

2 JUN 17
Hammies

5 minutes incline treadmill

A. HS Seated Leg Curl
-/8
45/8
70/8
95/8 x 3

B. RDL
45/10
135/10
185/10 x 3

C. Adductor Machine
50/10
80/10
100/10
120/10

D. Leg Press
Feet high and wide
2 plates/10
4 plates/10 x 3

E. Hanging Leg Raise
BW/15 x 3

F. Standing Calf Raise
100/10
200/50 total

226

3 JUN 17
Back and Bis

5 minutes incline treadmill

A. Meadows Row
Bar/8
25/8
50/8
75/8 x 3

B. C/S Row
26 lbs chains/12
1 plate + chains/12
2 plates + chains/12 x 3

C. DB Pullover
60/10 x 3

D. Wide NG Pulldown
64/10
118/10 x 3

E. Hyperextension
Micro band/15 x 3

F. BB Curl
20/10
40/10
Then 10 seconds between sets:
60/10
50/10
50/7
40/10 x 3

G. HS Preacher Curl
1 plate + 25/7
1 plate/10 x 2

H. Decline Sit-up
BW/20 x 3

227

4 JUN 17
Legs

5 minutes incline treadmill

A. Glute Machine
30/12
60/12
90/12
120/12
130/12
140/12
150/12

B1. Squat
45/10
135/5
185/5
225/10 x 5

B2. Leg Extension
40/8
50/8
60/6
70/8
80/8
90/8
100/8
110/8

C1. Standing Calf Raise
100/10
200/10 x 4
C2. Seated Calf Raise
60/10
100/10 x 4

228

5 JUN 17
Back and Bis

5 minutes incline treadmill

A. Cybex Supinated Pulldown
30/10
60/10
90/10
120/10
150/10
190/8
170/10 x 2

B. C/S Row
1 plate/10
2 plates/10
3 plates/6
2 plates + 25/10 x 2

C. DB Shrug
2 second flex
95/10
105/10
115/10

D. Hyperextension
BW/15 x 3

E. EZ Curl
3 second negative
20/10
40/10
60/10
60/9
50/10

F. Cable Crunch
25/15
60/15
80/15 x 3

G. Seated Calf Raise
3 plates/10 x 4

229

6 JUN 17
Legs

5 minutes incline treadmill

A. Standing Calf Machine
1 plate + 25 per side/10
2 plates/10
2 plates + 25/ MD Death Set

B. Seated Leg Curl
30/10
50/10
45 seconds between sets:
70/15
70/15
70/12
70/12
70/10

C. Squat
45/8
95/8
135/8
185/8
225/8
275/8

D. Adductor Machine
50/10
70/10
45 seconds between sets:
90/12 x 3
90/10

E. Machine Leg Press
165/10
310/15 x 3

F. Weighted Leg Raise Thingy
10/10 x 4

230

7 JUN 17
Back and Bis

5 minutes incline treadmill

A. Pull-up
BW/10 x 4

B. Smith Machine Bent-Over Row
45/8
95/8
135/8
185/8 x 4

C1. Mini Band Iso-hold
Mini/10 seconds x 6

C2. Smith Machine Deadlift
185/5
225/5
275/5 x 4

D. DB Pinwheel Curl
7.5/10
12/10
20/15
25/15 x 2

E. Weighted Leg Raise Thing
20/10 x 4

F. Standing Calf Raise
1 plate per side/10
2 plates/10 x 4

Conditioning:
Rope Climb Machine Tabata

231

8 JUN 17
Chest, Shoulders, Tris

5 minutes incline treadmill

A. Neutral Grip Machine Press
30/10
60/8
90/8
110/8 x 3

B. Incline BB Press
45/8
135/8
155/8
175/8

C. DB Incline Press
70/8
80/8
80/6 → 60/8 → 50/8

D. Assisted Dip
-40/14
-40/12
-40/11

E. Rear Delt Machibe
30/12
60/12
70/12
80/12 x 2

F. Seated DB Side Raise
10/15 x 2
10/15 + 10 partials

G. Rope Pressdown
80/12
120/12 x 4

F. Dual Handle Reverse Pressdown
40/10
60/10
80/10
100/10 x 2

G. EZ Skullcrusher
75/10 x 2
75/8 x 2

232

9 JUN 17
Back and Bis

5 minutes incline treadmill

A. One-arm BB Row
Bar/8
25/8
50/8
75/8
60/8

B. DB Pullover
60/10 x 3

C. HS High Row
-/10
1 plate/10
1 plate + 25/10 x 3

D. Face Pull
86/12
120/12 x 3

E. HS Preacher Curl
1 plate/10
1 plate + 10/10
1 plate + 25/10 x 2

F. Decline Leg Raise
BW/20 x 3

233

13 June 17
Back and Biz

5 minutes incline treadmill

A1. Straight-arm Pulldown
15/12
25/15 x 4
A2. Precor NG Pulldown
25/10
40/10
60/10 x 3

B. Precor One-arm Row
25/10
50/10
60/10
70/10

C. Banded DB Shrug
2-second flex
65 + Average band/10 x 3

D. Band Good Morning
4-second flex
Average Band/10 x 3

E. Alternating DB Curl
12/10
20/10
30/10 x 3

F. 1-leg Precor Calf Raise
30/20 x 4

G. V-Up
BW/12 x 3

Cardio: Incline Treadmill Sprints :15 on, :45 off x 10 minutes

234

14 JUN 17
Legs

5 minutes incline treadmill

A. Seated Leg Curl
10/8
30/8
50/8
70/8
90/8
120/8
140/8
160/8
160/10 + 120/8 + 90/40 partials

B. Leg Extension
30/10
60/15
80/12
100/10
120/8

C. Machine Leg Press
100/10
160/10
220/10
280/10
340/10
400/10

D. Precor Hack Squat
60/6
100/6
120/12
160/12
180/12
200/12

E. Precor Calf Raise
80/10
120/10
160/10 x 4

F. Crunch Machine
30/8 x 4

235

20 JUN 17
Legs

5 minutes incline treadmill

A. Seated Leg Curl
30/8
50/8
70/8
90/8
110/8
120/8 → 100/8 → 80/50 partials

B. Leg Extension
2 second flex
30/10
50/10
70/10
90/10
90/8 with 5 second flex → 80/7 with 4 second flex → 70/6 with 3 second flex → 60/5 with 2 second flex → 50/20

C. Machine Leg Press
100/10
180/10
260/10
340/10
415/15

D. DB BSS
No breaks
Right leg 25/8 + 8 second iso-hold → BW/8 + 8 second iso-hold
Left leg 25/8 + 8 second iso-hold → BW/8 + 8 second iso-hold
Right leg 25/7 + 7 second iso-hold → BW/7 + 7 second iso-hold
Left leg 25/7 + 7 second iso-hold → BW/7 + 7 second iso-hold
Right leg 25/6 + 6 second iso-hold → BW/6 + 6 second iso-hold
Left leg 25/6 + 6 second iso-hold → BW/6 + 6 second iso-hold

E. Back Extension
BW/15 x 3

F. BOSU Crunch
BW/20 x 4

G. Toe Press
100/10
200/10 x 6 with 10 second rests

236

21 JUN 17
Chest & Shoulders

5 minutes incline treadmill

A. Machine Chest Press
30/8
50/8
70/8
90/8
110/8
130/8
150/8
170/8
170/6 + 8 second iso-hold → 130/6 + 8 second iso-hold → 90/8 + 8 second iso-hold → 60/10 + 8 second iso-hold ->50/30 partials

B. Banded Slight Incline DB Press
Mini Band for all sets
-/10
30/10
50/10 x 4

C. TRX Push-ups
BW/14
BW/9
BW/10

D. Cable Flye
17.5/10
27.5/10 → 17.5/10 + 10 partials + 10 second iso-hold

E. Bent-over Cable Lateral Raise
17.5/15 x 4

F. DB Side Raise
15/15 x 3

G. Machine Shoulder Press
40/10
80/8
110/8 x 3
110/8 → 90/8 → 70/20 partials

H. Crunch Machine
25/10 x 6 with 10 second breaks

Cardio: Rope Climb Machine Thing :20 on :40 off for 10 minutes

237

23 JUN 17
Back

5 minutes incline treadmill

A. Dead-stop DB Row
30/8
40/8
50/8
60/8
70/8
80/8
90/8
100/8

B. C/S Row
Chain on for all sets
1 plate/10
2 plates/ 10 x 3
2 plates/10 + 15 partials + 10 second iso-hold → 1 plate/10 + 15 partials + 10 second iso-hold

C1. Rack Pull
135/5
225/3
315/5 x 5
C2. Pull-up
BW/5 x 5

D. DB Pull-over
60/10 x 3

E. Machine Crunch
50/12
60/12
70/12
80/12

F. Donkey Calf Raise
2 sets of 10

238

26 JUN 17
Back

5 minutes incline treadmill

A. Supinated Pull-down
36/10
60/10
74/10
98/10
112/10
136/10 x 3

B. Iso Low Row
1 plate/10
2 plates/6
1 plate + 25/10 x 2

C. DB Shrug
2 second flex
95/10
105/10
110/10

D. Back Extension
BW/20 x 3

E. Cable Crunch
80/8 x 2
60/12 x 2

F. Seated Calf Raise
70/15 x 4

239

28 JUN 17
Legs

5 minutes incline treadmill

A. Seated Leg Curl
-/8
25/15
1 plate/15
1 plate + 25/15
Start 45 second rest between sets
2 plates/15
2 plates/12
2 plates/10
2 plates/8
2 plates/6

B. Adductor Machine
40/10
60/10
80/10
100/10 x 4 with 45 seconds rest between sets

C. Squat
45/8
95/8
135/8
185/8
225/8
275/8
300/6
*I chickened out; I definitely could have done a couple more. This is still very good for me now (we don’t compare to the me with original parts…)

E. Leg Press
3 plates/10
6 plates/15 x 3

F. Hanging Leg Raise
BW/15 x 4

G. Standing Calf Raise
60/10
80/10
100/MD Death Set

240

29 JUN 17
Back & Bis

5 minutes incline treadmill

A. Pull-up
BW/10 x 4

B. Supinated Bent-over Row
45/8
135/8
185/8 x 4

C1. Band Iso-hold
Mini/10 seconds x 4
C2. Deadlift
185/5
225/3
275/5 x 4

D. BB Curl
45/10
65/10 x 3

E. DB Pinwheel Curl
25/15 x 3

F. Crunch Machine
96/10
132/10
156/10
180/10
204/10