30 JUN 17
Chest, Shoulders, Tris
5 minutes incline treadmill
A. Machine Press
50/8
80/8
110/8
140/8 x 3
B. BB Incline Press
45/8
135/8
155/8
175/5
C. DB Bench Press
60/8
70/8
80/8 → 65/8 → 50/12
D. Assisted Dip
-30/15
-30/14
-30/11
E. Rear Delt Machine
30/10
80/12 x 4
F. Seated DB Side Raise
20/12 x 3
20/12 + 10 partials
G. Rope Press-down
40/10
80/10
100/10
110/10 x 3
H. Reverse Grip Pull-down
30/10 x 4
I. Machine Extension
50/10
70/10 x 3
1 JUL 17
Back & Bis
5 minutes incline treadmill
A. One-arm BB Row
Bar/8
25/8
25 + 19lbs chains/8
50 + chains/8
60 + chains/8 x 2
B. DB Pull-over
65/10 x 3
C. NG Pull-down
70/10
110/10
150/8
130/10
D. Face Pull to Chest
96/12
120/12
144/12
168/12
E. HS Preacher Curl
1 plate/10
1 plate + 25/10 x 3
F. Leg Raise
BW/15 x 4
G. Standing Calf Raise
80/10
160/10 + 10 partials + 10 second stretch x 3
2 JUL 17
Legs
Did 5 miles and paddle boats at the zoo with the family first!
A. HS Lying Leg Curl
25 per side/8
35/8
45/8
45/10 → 35/7 → 25/30 partials
B. Adductor Machine
30/10
50/10
70/10
90/15
110/12
130/10
140/8
C. Leg Press
Feet low, close and in a V
1 plate per side/10
2pps/10
3pps/10
4pps/10
5pps/10
6pps/10
7pps/10
8pps/10
D. Free Motion Hack Squat
30/6
90/6
200/12
260/12
320/12
400/12
E. Leg Raise
BW/15 x 4
F. Seated Calf Raise
-/10
1 plate/10
2 plates/10 x 4
3 JUL 17
Back & Bis
5 minutes incline treadmill
A. DB Row
50/10
60/10
70/10
80/10
90/10
100/10
110/14 using a little looser form by the end
B. DB Pull-over
65/12
65/10 x 2
C. Machine Low Row
70/10
110/10
150/10
160/10
170/10
180/10
D. Seated Cable Row
2 second contraction
75/6
120/12
135/10
150/8
E. Bent-Over Row
Hard flex each rep
45/6
135/10 x 4
F. Alternating DB Curl
15/10
25/10
30/10
35/10
5 JUL 17
Back & Bis
5 minutes incline treadmill
A1. Rope Straight-arm Pull-down
32/12
32/15 x 3
A2. NG Pull-down
72/10
108/10
132/10 x 3
B. Meadows Row
Bar/10
25/10
50/10
75/10 x 2 (this was too heavy for “feel”)
60/10
C. DB Shrug
2 second flex
100/10 x 3
D. Band Good Morning
4 second flex at top
Blue band/10 x 3
E. EZ Preacher Curl
25/10
75/10 x 3
F. Standing Calf Raise
One-leg
40/12
40/8
Two legs
140/20
180/20
G. V-up
BW/15
BW/12
BW/10
BW/8
6 JUL 17
Chest, Shoulders, Tris
5 minutes incline treadmill
A. DB Bench Press
30/8
40/8
50/8
65/8
75/8
85/8
95/5
B. BB Incline Press
2 second pause above chest
45/8
135/8
155/8
175/5
135/8
C. Pronated DB Incline Flye
30/12 x 3
D. Stretch Push-up
BW/14 x 3
E. DB Rear Raise
15/30 x 4
F. Banded DB Side Raise
12 + Micro/10 x 2
12 + Micro/10 → Micro/12
G. V-Bar Push-down
40/10
80/10
120/10
160/10
180/10 x 3
H. OH Cable Extension
60/10
80/10 x 3
I. Machine Extension
70/10 x 3
90/9
7 JUL 17
Back & Bis
5 minutes incline treadmill
A. Supinated Pull-down
50/10
91/10
131/10 x 4
B. Seated Cable Row
96/8
144/8 x 4
C1. Pull-up
BW/10 x 4
C2. Rack Deadlift
135/3
225/3
315/5 x 4
D. DB Hammer Curl
15/10
30/10
35/10
40/10
E. Hanging Leg Raise
BW/15 x 4
F. Seated Calf Raise
60/10
100/10 x 4
8 JUL 17
Legs
Warm-up was amusement park with family
A. Lying Leg Curl
36/10
96/10
132/10 x 5
B. Adductor Machine
36/10
60/10
84/10
108/7
96/10 x 2
C. Reverse Band Squat
Average Bands for all sets
135/6
225/6
315/6
365/6
D. Leg Press
4 plates per side/30 x 4
E. Hanging Leg Raise
BW/15 x 4
F. Calf Machine
55/100 total reps
8 JUL 17
Back
5 minutes incline treadmill
A. Smith Machine Row
Dead-stop on pins at bottom
135/8
185/8
225/8 x 3
B. DB Row
60/10
90/10 x 4
C. DB Pull-over
60/10 x 3
Did a couple partials and a hold on the last set, but not much
D. HS High Row
1 plate per side/10
1p+25/10 x 2
2pps/8 x 2
E. Dead-Squat Bar Row
155/8 x 4
F. Stretcher
108/10 x 3
…and off to the airport again.
17 JUL 17
Back
5 minutes incline treadmill
A. Smith Machine Row
Bar/10
135/8
185/8
225/8 x 3
B. DB Row
75/5
100/10 x 4
C. Nautilus Pull-over
60/10
70/10
80/10
D. HS High Row
1pps/5
1p+25/10
2pps/10 x 3
E. DS Bar Row
155/10 x 4
F. Stretcher
108/10 x 3
G. Decline Sit-up
BW/15 x 3
H. Standing Calf Raise
120/5
180/5
240/10
260/10
280/10
18 JUL 17
Legs
5 minutes incline treadmill
A. Standing Leg Curl
30/10
40/10
50/10
60/10 x 5
B. Adductor Machine
70/10
110/10
120/10
130/9
120/10
C. Squat
45/6
95/6
135/6
185/6
225/6
275/6
315/6
D. Leg Press
4pps/30 x 4
E. Hanging Leg Raise
BW/20 x 4
F. Standing Calf Raise
60/10
80/8
100/100 total reps
19 JUL 17
Chest & Shoulders
5 minutes incline treadmill
A. DB Incline Press
30/10
40/10
50/10
60/10
70/10
80/10
80/8
80/7
B. Smith Machine Slight Incline Press
45/8
135/8
185/8 x 2
185/9
C. Paused Bench Press
45/6
135/6
185/4
165/6
165/4
D. Machine Flye
2-second peak contraction
90/10 x 3
E. Machine Rear Delt
40/10
50/10
70/20
80/20
90/20 x 2
F. DB 6-way
10/9
10/8
10/7
G. Standing Calf Raise
100/10
200/10 x 4
Decided I’m pretty out of shape and I want to work on that. Turns out I was correct!
23 JUL 17
Squat
Warm-up:
2 rounds of
MGS:
SGS:
Assistance:
Conditioning:
Sled Push 25m EMOM x 6 minutes
25 JUL 17
Bench Press
Warm-up: 3 rounds of:
MGS
SGS
AGS
Conditioning
5 rounds:
Keg carry x 50m
Battle rope x 75
27 JUL 17
Deadlift
Warm-up: 3 rounds of:
MGS
SGS
AGS
Conditioning
50m Farmer’s Walks @ 100# each EMOM x 10
28 JUL 17
Overhead Press
Warm-up: 3 rounds of:
MGS
SGS
AGS
Conditioning
15 sledgehammer strikes EMOM x 10 minutes → this was pretty dumb. I’ll do something a little harder next time.
01 AUG 17
W1/ W1/ D1
ME Lower
Conditioning:
Main:
Volume:
Assistance:
01 AUG 17
W1/ W1/ D2
ME Upper
Conditioning
15 minutes EMOM:
Main
Volume
Assistance
05 AUG
W1/ W1/ D3
DE Lower
Conditioning:
Random BW circuits with my kids
DE Squat
45/5
45 + 36# chains/3
135 + chains/ 3 EMOM x 12 minutes
DE DL
155 + 36# chains/ 3 EMOM x 12 minutes
Assistance
06 AUG 17
W1/ W1/ D4
DE Upper
Conditioning:
DB Clean and Press
30/5 (each hand)
40/5 (each)
50/3 (each)
60/2 (each)
70/2 (right)
80/1 (right)
90/1 (right)
100/ so close but no
DB Clean and Press max reps in 60 seconds
70/9 (right)
70/8 (right)
70/11 (right)
DE Bench
45 + short mini bands/3
95 + bands/3 EMOM x 12 minutes
DE OHP
65 + mini bands/3 EMOM x 12 minutes
Assistance
Gun Show