5/24/13
BW- 236
Smith Squats-5x10x135
Leg Curls- 5x10x180
KB Swings- 5x15x53
Leg Ext- 5x15x110
Abductor- 3x20x120
Adductor- 3x20x105
*I do not like this workout template and will discontinue it. My knees hurt (I never have knee problems) and I don’t feel like I’m getting muscular stimulation. I know this is because my conditioning level can’t meet the demands of the workout but I don’t think it needs to. I’ll build muscle with weights and save conditioning for something else like hill sprints or prowler.
*My weight hasn’t really been dropping and this is not Mike’s fault. My wife and I will be having our first child in a couple of weeks and I haven’t been able to have laser focus on nutrition or training. I’m not using this as an excuse but it’s just been the reality of the situation. We found out that my wife was pregnant in October and during that time I’ve went from 207 to as high as 242. I have really been implementing volume training and some Meadows principles during this time so some of it is extra muscle mass. However, MOST of it is not. I’m not going to stress about it. I will enjoy this time in my life and after my son is born then I can go back to being strict. I’ll have plenty to keep me busy and won’t have as much time to think about burger and chocolate!
5/28/13
BW- 238
DB Inc Twist&Press- 3x8x70’s, 80’s, 90’s, 1x6x100’s
Paused Dynamic Effort Bench- 5x5x225
Smith Inc- 3x6x185
Fat Man Pushups- 3 different heights (15/15/15), (15/10/10)
DB Side Raises w/ 1 second pause at top- 3x12x15’s
Dynamic Effort Smith Shoulder Press- 5x5x115
Rear Delt Destroyer set- 50’s X 60 swings, 25’s x 30 swings, 12’s x 10 full reps
5/29/13
BW- 235
Treadmill Hill Sprints
20 Intervals of 15 seconds on, 45 seconds off @ 6mph, 10% grade
5/30/13
BW- 233
Leg Curls- 4x8x225 + 25 partials on last set
Dynamic Effort Smith Squat- 5x6x185
Leg Extensions- 2x15x130
DB SLDL- 2x15x60’s
5/31/13
Treadmill Hill Sprints
20 Intervals of 15 seconds on, 45 seconds off @ 6mph, 10% grade
*I got sick again and had to leave work. I think it’s the higher intensity work combined with the glycine in my shakes.
6/1/13
*I didn’t have my belt with me so I didn’t push the rows and deads too hard.
One Arm BB Row- 4x8x25, 50, 75, 100
DE Bent BB Row- 5x5x135
EZ Bar Pullovers- 4x10x50
BB Shrugs w/ 2 second hold- 3x12x135
Rack Pulls- 4x3x225
*I’m just going through the motions this week because my wife could go into labor any day now!
6/3/13
Leg Curls- 4x8x225
Smith Squats- 4x10x135
Leg Press- 3x25x300
Leg Press Calf Raises- 3x20x300
DB SLDL- 3x12x70’s
Situps- 3x12
6/4/13
BB Bench- 4x8x225
DB Bench- 4x10x80’s
DB Inc- 3x10x60’s
Fly Machine- 3x15x105
Lateral Raise Machine- 3x25x70
Rope Pushdowns- 3x20x#8
*I haven’t been eating as clean as I should lately. I have decided to clean up my nutrition as best I can considering we’re having a baby any day now. I’m just fed up with being fat and once my son is here it’s time to get shredded.
6/18/13
BW- 234
Treadmill 3.2mph, 2.5% incline, 30 minutes
DB Incline- 5x8x80’s
DE BB Bench- 5x5x225
Chest Press + Band Stretch- 5x10x210
*I felt like I had no energy from doing the cardio first, even though it was low intensity. I’ve just decided this week to take the next year to diet down to single digit bodyfat % by next June. Therefore, I’m cutting out cardio for now since I have such a long way to go.
6/19/13
One Arm BB Row- 5x8x50
DE Smith Bent Rows- 5x5x135
DE Deads- 5x3x225
DB Shrugs- 5x10x100’s
6/20/13
BW- 232
Smith Squats (5’s)- 135, 185, 225, 225, 275
Back Ext- 5x10xBW
Adductor- 5x12x135
Leg Press- 225x50, 40, 30, 20, 10
Situps- 5x10xBW
6/21/13
BW- 232
Smith Incline (5’s)- 135, 185, 205, 225, 245
Chest Press- 5x10x200
Pec Minor Dips + Band Stretch- 5x12
Cable Fly- 5x20x#5
Band Pullaparts- 5x20x Black Band
Calves on Leg Press- 5x20x275
6/22/13
Walk- 30 minutes
One Arm Pulldowns- 5x8x50
CG Pulldowns- 5x10x120
WG Partial Pulldowns- 5x10x120
Pullups- 5x3
6/23/13
Walk- 30 minutes
Cut Grass- 30 minutes
Rope Pushdowns- 5x10x50
DB Hammers- 5x10x25’s
EZ Bar Overhead Extensions- 5x10x50
EZ Bar Curls- 5x10x50
Bar Pushdowns- 5x12x40, did 20 reps on the last set
Cable Curls- 5x12x40, did 15 reps on the last set
I didn’t end up taking the whole week off, here’s what I did:
*60 seconds rest between all sets
6/28/13
Chest Press- 5x10x210
Smith Incline- 5x8x185
Pec Minor Dips + Band Stretch- 5x10
Fly Machine- 5x15x105
The last 3 exercises were performed non-stop in a circuit:
Lateral Raise Machine- 5x20x90
Calf Raises on Leg Press- 5x20x255
Dorsiflexion- 5xFailure
6/29/13
Walk- 30 minutes
One Arm Pulldowns- 5x8x45
Pullups- 5x4xBW
Close-grip Pulldowns- 5x10x110
*I had 5 more sets to do but I didn’t have any energy left.
6/30/13
Each Tricep is supersetted with a Bicep:
Rope Pushdowns- 5x15x45
DB Hammer Curls- 5x15x25’s
EZ Bar Overhead Extensions- 5x15x40
EZ Bar Curls- 5x15x40
Bar Pushdowns- 5x15x45
Bar Cable Curls- 5x15x45
7/1/13
Leg Curls- 5x8x225
Leg Press- 5x15xStack
Back Extensions- 5x10
Leg Extensions (1 second hold at the top)- 5x10x90
Calf Raises on Leg Press- 5x20x255
7/2/13
BB Bench (8’s)- 135, 185, 225, 275, then 315x6
DB Incline- 5x8x60’s, 65’s, 70’s, 75’s, 80’s
Smith Machine Incline- 5x10x155
Fly Machine- 5x12x105
Lateral Raise Machine- 3x20x90
Situps- 3x15xBW
*I don’t think I’ve talked about what I drink during my workouts. Currently I only do amino acids. My blend is 10g each of Creatine/BCAA/EAA/Glutamine/Glycine. This way I can ensure that I’m initiating protein synthesis and getting an insulin spike in order help build/maintain muscle.
