17 JAN 17
Conditioning
Rower Machine:
500 - 400 - 300 - 200 - 100
:30 second rest between rounds
MGS
A1. C/S Row
2p/8
2p/8
2p+25/8
3p/8
A2. Bench Press
45/8
95/5
135/8
155/8
185/8
195/8
A3. OH Side Bend
25/8 x 4
SGS
B1. Pull-Up
BW/8 x 4
B2. Z Press
75/8
95/8
105/8
115/8
B3. DB Twist
12/8 x 4
AGS
C1. Dip
BW/15 x 3
C2. DB Side Raise
20/15 x 3
C3. Close Grip Push-up
BW/15 x 3
19 Jan 17
Conditioning
Farmer’s Walks @ ~90# (the big blocks, whatever they weigh)/40m EMOM x 15 minutes
Main
1a. KB Swing
35/10 x 5
1b. Deadlift
135/8
225/8
245/8
265/8
275/8
1c. BOSU Crunch
BW/10 x 4
Secondary
2a. Box Jump
BW/3 x 4
2b. SSB
65/8
115/8
135/8
155/8
2c. BOSU Crunch
BW/10 x 4
Assistance
3a. GHR
BW/10 x 2
3b. Lunge
BW/10 each x 2
3c. Back Ext.
BW/10 x 2
21 JAN 17
Conditioning
Tabata treadmill sprints x 12 total minutes
Main
1a. Pull-Up
BW/8 x 4
1b. OHP
45/8
65/8
95/8
115/8
125/8
1c. Pallof Press
35/10 per side x 4
Secondary
2a. DB Row
70/8
75/8
80/8
85/8
2b. Pause Bench
135/8
145/8
155/8
165/8
2c. Windshield Wiper
BW/10 per side x 4
Some random assistance stuff
23 JAN 17
Conditioning
Spin bike 1 minute fast, 30 seconds slow x 12 minutes
Main
1a. Box Jump
BW/ 5 x 4
1b. Squat
45/8 (FS)
45/8
135/3
185/8
195/8
205/8
215/8
1c. Decline Sit-up
BW/10 x 4
Starting to figure squat out (maybe). I think I’m trying to crash through the part of the range that my knee is weak. I’m doing better when I purposely slow it down and stay very tight.
Secondary
2a. KB Swings
50/8 x 4
2b. RDL
135/8
155/8
175/8
185/8
2c. BOSU Crunch
BW/10 x 4
Assistance
3a. GHR
BW/10 x 2
3b. Lunge
BW/10 x 2
3c. Back Extension
BW/12 x 2
25 JAN 16
Chest & Shoulders
Doing another Meadows run, because it seems to go easier with travel and a lot of work - I just jump in better. I need to be kind to my joints too, and I enjoy this stuff. I also don’t have to be as careful with how I schedule my days, which is helpful right now.
5 minutes bike
A. DB Bench Press
30/8
45/8
60/8
70/8
75/8
80/8
85/8
B. Bench Press
45/5
135/5
185/5 x 5
C. Incline Press
45/6
135/6
155/6 x 2
D. Ladder Push-ups
BW/ 2 sets to failure
E. DB Side Raise
20/10
30/10
20/12 x 2
F. Machine Shoulder Press
90/8
110/8
120/8
130/8 x 2
G. Rear Delt Destroyer Set
50/60 → 30/30 → 15/10
27 JAN 17
Back
5 minutes bike
A. C/S Row
0 plate/12
1 plate/8
2 plate/8
2.25 plates/8
3 plates/8
3.25 plates/6
B. Smith Row
135/6
185/6
195/6 x 3
C. DB Pull-over
55/10
60/10 x 3
DB Shrug
3-second hold
80/12
85/12
90/12
E. Deadlift
135/3
185/3
225/3
225/20
Some abs
30 JAN 17
Chest & Shoulders
5 minutes bike
A. DB Bench Press
30/12
50/8
60/8
70/8
75/8
80/8
85/10
B. Swiss Bar Bench Press
Got a new toy - not sure how much it weighs, though!
45/5
95/5
135/5
185/5 x 5
C. Incline Bench Press
45/6
135/6
155/6
175/6
D. Ladder Push-ups
2 sets to failure. ~100 or so total reps
E. DB Side Raise
12/10
20/12 x 3
F. Machine Shoulder Press
10/8
30/8
70/8
100/8 x 4
G. Rear Delt Destroyer
50/60 → 30/30 → 15/10
31 JAN 17
Back
5 minutes bike
A. HS Low Row
-/8
1 plate/8
2 plates/8
2 plates + 10/8
2 plates + 15/8
2 plates + 20/4
2 plates/8
2 plates/10
B. Bent-Over BB Row from Pins
45/6
135/6
185/6
205/6
225/6
135/6
C. DB Pull-over
60/10 x 4
D. DB Shrug
3 second hold at top
85/12
90/12
95/12
E. Deadlift
135/3
185/3
225/3
225 + chains/20
F1. Hanging Leg Raise
BW/12 x 3
F2. BOSU Crunch
BW/12 x 3
02 FEB 17
Legs
5 minutes bike
A. Lying Leg Curl
40/10
70/8
100/8
130/8
150/8
160/8
160/8 + 25 partials
B. Squat
45/6
135/6
185/6
205/6
225/6
245/6
265/6
C. Horizontal Leg Press
Sled/10
2 plates per side/10
4 plates/8+8+8+8 (10 second rests between “sets”)
D. Smith Machine Lunge
45/20 per leg
95/15 per leg
135/10 per leg
E. DB RDL
70/15
75/15
4 FEB 17
Gunz
5 minutes bike
A1. Rope Press-down
3 warm-ups
4 sets of 15
A2. DB Curl
3-second negative
10/12
15/12
20/12
25/12
30/8
25/12
B1. BB Curl
65/8 x 4
B2. Dip
3 second negative
BW/8 x 4
C1. Tricep Extension Machine
4 sets of 12
C2. DB Hammer Curl
30/12 x 4
Then I played 20 minutes of basketball
Was out of country last week, but I got my lifts in. I can’t do kilo math, so logging wouldn’t have worked anyway.
14 FEB 16
Chest & Shoulders
5 minutes bike
A. DB Bench Press
35/12
50/8
65/8
75/8
75/8
80/8
80/12
B. Swiss Bar (weighs 35#) Bench
35 + chains/5
125+chains/5
145+chains/5
155+chains/4
125+chains/10
C. Incline Press
135/6
155/6
175/6
D. Stretch Push-up
BW/15 x 3
E. Bent-Over DB Lateral
20/20 x 3
F. Face Pull
60/ 12 x 3
G. Machine Shoulder Press
60/8
90/8
110/8
110/8
110/7
15 FEB 17
Back
5 minutes bike
A. Meadows Row
Bar/8
(Only counting plates from here, not the bar)
25/8
50/8
75/8
85/8
95/8
B. C/S Row
1 plate + chains/6
2 plates + chains/6
3 plates + chains/6 x 4
C. Stretch Pull-downs
75/8
131/8
199/8 x 3
D. DB Shrug
3 second flex
80/12
90/12
100/12
C. Deadlift
135/3
225/3
275/3
275 + chains/12
17 FEB 17
Legs
5 minutes bike
A. Lying Leg Curl
60/12
90/12
120/12
140/10
150/8
150/8 → 110/8 → 80/20
B. SSB Squats
65/6
65 + chains/6
155 + chains/6
175 + chains/6
205 + chains/6
225 + chains/6
C. Banded Leg Press
1 plate + mini/8
3 plates + mini/8 x 4
D. Hack Squat: 1.25 reps
1 plate/12
1 plate + 25/10
1 plate + 25/8 → 1 plate/6 → 25/20 (regular reps last drop)
E. RDL
135/15 x 2
20 FEB 17
Chest, Shoulders & Tris Pump
5 minutes bike
A. Machine Bench Press
Worked up doing sets of 10
B1. Pec Minor Dip
BW/10 x 4
B2. Bent-Over DB Lateral
15/20 x 4
C1. Machine Flye
4 sets of 10-12
C2. Band Pull-apart
4 sets of 10
D1. DB 6 Ways
5/10 x 3
D2. Band Over and Back
3 sets of 10
E1. Rope Press-down
3 warm-up sets
3 sets of 12
E2. Seated Calf Raise
70/12 x 3
F1. Gladiator Press-down
3 sets of 10 + 5 partials
F2. Tibia Raise
BW/30 x 3
G1. Incline EZ Extension
65/12 x 3
G2. BOSU Crunch
BW/12 x 3
21 FEB 17
Back and Bis Pump
5 minutes bike
A. Low Cable Row
50/10
100/10
137.5/10 x 4
B. Straight-Arm Pull-down
35/10
62.5/10 x 4
C. HS High Row
1 plate/10
2 plates/10 x 3
2 plates/7
D. Single-Arm Supinated Pull-down
42.5/10 x 4
E. Cable Curl
1.5 Reps
35/10
62.5/12 x 3
F. Cross-Body DB Hammer Curl
30/10 x 3
G. HS Preacher Curl
3-second negative
1 plate/8 x 3
H. Hanging Leg Raise
BW/12 x 3
I. Standing Calf Raise
100/12 x 3 w/ tibia raises between sets
Legs
22 FEB 17
5 minutes bike
A. Lying Leg Curl (new machine)
30/10
50/10
70/12
90/10
100/8
100/8 → 70/8 → 50/10
B. SSB Squat
65/6
155 + chains/6
205 + chains/6
225 + chains/6
255 + chains/4
C. Leg Press (new one - I liked it)
2 plates + mini band/8
4 plates + mini band/8 x 3
4 plates + mini band/10
D. Hack Squat
1.25 reps
1 plate/12
1 plate + 25/10
1 plate + 25/8 → 1 plate/8 → 25/20 (regular reps last drop)
E. GHR
BW/10 x 3
23 FEB 17
Chest & Triceps
5 minutes bike
A. DB Bench Press
2-second flex
30/12
50/12
70/8 x 4
B. Swiss Bar Bench Press
35 + chains/5
125 + chains/5
135 + chains/5
145 + chains/5
155 + chains/5
165 + chains/5
C. Incline Press
135/6
155/6
175/6
D. Stretch Push-up
BW + 1 chain/15 x 3
E. Bent-Over DB Raise
15/20
17/20 x 2
F. Face Pull
62.5/12
75/12
87.5/12
G. HS Shoulder Press
1 plate/12
1 plate + 25/8 x 3
1 plate + 25/12
H1. Hanging Leg Raise
BW/10 x 3
H2. BOSU Crunch
BW/12 x 3
24 FEB 17
Back
5 minutes bike
A. Dead-stop DB Row
45/8
65/8
85/8 x 3
B. C/S Row
1 plate + chain/6
2 plates/chain/6
2 plates + 25 + chain/6 x 3
C. Stretch Pull-down
100ish/8
158/8
188/8 x 2
D. DB Shrug
3-second hold
90/12
100/12 x 2
E. Deadlift
135/3
185/3
225/3
275/3
275 + chains/13
F1. Standing Calf Raise
100/MD Torture: 10, 10-second hold, 10, 10-second hold, 10, 10-second hold (30 total reps)
F2. Tibia Raise
BW/50
27 FEB 17
Chest & Shoulders Pump
5 minutes Stairmaster
A. Machine Bench Press
50/12
80/12 x 4
B1. Pec Minor Dip
25/10 x 4
B2. Band Pull-apart
Micro/10 x 4
C1. DB Flye
35/10 x 4
C2. DB Bent-over Lateral
15/20 x 4
D1. DB 6-ways
7/10 x 3
D2. Over and Back
Micro/20 x 3
E. V-bar Pressdown
25/15
50/15 x 4
F. DB Pronated Kickback
15/8
17/8 x 3
G. KB Skullcrusher
20/15 x 4
F1. Hanging Leg Raise
BW/12 x 3
F2. BOSU Crunch
BW/12 x 3
@BOTSLAYER not sure where to go to talk to you now since you aren’t logging, and I don’t do much extracurricular posting, but I do appreciate you jumping in here and checking in from time to time!