9.22.2010
Show and Go Training
Phase 1
Week 1
Weight: 165 lbs. (Weigh-in each Saturday) *Adding more calories!*
Warm-Ups Included
Working sets in blue
15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout
A1. Front Squat - 5x3
45 lbs. x 10, 135 lbs. x 8, 155 lbs. x 8, 185 lbs. x 3, 3, 3, 3, 3
A2. Scapular Wall Slides - 4x8
8, 8, 8, 8
B. Speed Deadlifts - 6x2@50% 1RM
185 lbs. x 2, 2, 2, 2, 2, 2
C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
30's x 8, 8, 8
C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side
D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds
D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds
Thoughts: Man was I drenched! Awesome Awesome Awesome! Great start to this brand new program. I couldn't find anything to foam roll with pre-workout until after my workout when I found a foam roller in my garage from a previous rehab visit a couple years ago from my dad. This program is so much fun and I feel like a billion bucks. I would list the stretching and foam rolling exercises/examples, but out of respect to Eric, I can't. Tomorrow is a day of Sprints! Can't wait! If anyone has any questions about this program, let me know and I'll try to answer it the best I can.
Wednesday, September 22, 2010
9.22.2010 - Update!
Haven't stopped working out! Just stopped logging on the site, but I will begin again!
Here is a link to my OLD bodybuilding.com journal: http://forum.bodybuilding.com/showthread.php?t=126922163
Here is a link to my NEW one: http://forum.bodybuilding.com/showthread.php?t=127723993
Here is a link to my OLD bodybuilding.com journal: http://forum.bodybuilding.com/showthread.php?t=126922163
Here is a link to my NEW one: http://forum.bodybuilding.com/showthread.php?t=127723993
Tuesday, July 20, 2010
7.19.2010 Workout
7.19.2010
Legs Hypertrophy and Chest/Arms Hypertrophy
Had a baseball game last night and planned on working out before, but went to the gym and it was closed due to new hours. Man was I angry. We ended up losing out game 2-1, too. So I decided to do a double workout today. . .
Weight: 170 lbs.
3064 Cals
349g Carbs
187g Protein
102g Fat
pps = plates per side
front squat 65% of 10rm
95 lbs. x 10
95 lbs. x 10
95 lbs. x 10 *starting to get really comfortable with the clean grip*
hack squat
2 pps x 10
2 pps x 12
2 pps x 11
leg extensions
120 lbs. x 12
210 lbs. x 12
210 lbs. x 12
180 lbs. x 10 Dropset --> 150 lbs. x 8 - -> 120 lbs. x 7 - - > 90 lbs. x 8
dumbbell lunges
40's x 1 walk across the gym
glute ham raises
bw x 10
bw x 10
bw x 10
seated leg curl
90 lbs. x 12
150 lbs. x 12
150 lbs. x 12
150 lbs. x 10
standing calf raises
225 lbs. x 12
225 lbs. x 12
225 lbs. x 12
225 lbs. x 11
toe press on leg press sled
2pps x 15
2pps x 15
2pps x 15
dumbbell flat bench press 65% of 10rm
40's x 10
40's x 10
40's x 10
incline dumbbell bench press
40's x 11
40's x 10
40's x 10
cable crossovers
20 lbs. per side x 15
50 lbs. per side x 12
40 lbs. per side x 12
40 lbs. per side x 10 Dropset - -> 30 lbs. per side x 7 - - > 20 lbs. per side x 10
weighted stretch
40's x 60 seconds
dumbbell curl
30's x 10
35's x 8
35's x 7
30's x 7
ez bar preacher curl
65 lbs. x 12
65 lbs. x 11
65 lbs. x 10
skullcrushers
65 lbs. x 10
65 lbs. x 9
65 lbs. x 8
straight bar cable pressdowns
80 lbs. x 12
110 lbs. x 12
110 lbs. x 10
110 lbs. x 10
Legs Hypertrophy and Chest/Arms Hypertrophy
Had a baseball game last night and planned on working out before, but went to the gym and it was closed due to new hours. Man was I angry. We ended up losing out game 2-1, too. So I decided to do a double workout today. . .
Weight: 170 lbs.
3064 Cals
349g Carbs
187g Protein
102g Fat
pps = plates per side
front squat 65% of 10rm
95 lbs. x 10
95 lbs. x 10
95 lbs. x 10 *starting to get really comfortable with the clean grip*
hack squat
2 pps x 10
2 pps x 12
2 pps x 11
leg extensions
120 lbs. x 12
210 lbs. x 12
210 lbs. x 12
180 lbs. x 10 Dropset --> 150 lbs. x 8 - -> 120 lbs. x 7 - - > 90 lbs. x 8
dumbbell lunges
40's x 1 walk across the gym
glute ham raises
bw x 10
bw x 10
bw x 10
seated leg curl
90 lbs. x 12
150 lbs. x 12
150 lbs. x 12
150 lbs. x 10
standing calf raises
225 lbs. x 12
225 lbs. x 12
225 lbs. x 12
225 lbs. x 11
toe press on leg press sled
2pps x 15
2pps x 15
2pps x 15
dumbbell flat bench press 65% of 10rm
40's x 10
40's x 10
40's x 10
incline dumbbell bench press
40's x 11
40's x 10
40's x 10
cable crossovers
20 lbs. per side x 15
50 lbs. per side x 12
40 lbs. per side x 12
40 lbs. per side x 10 Dropset - -> 30 lbs. per side x 7 - - > 20 lbs. per side x 10
weighted stretch
40's x 60 seconds
dumbbell curl
30's x 10
35's x 8
35's x 7
30's x 7
ez bar preacher curl
65 lbs. x 12
65 lbs. x 11
65 lbs. x 10
skullcrushers
65 lbs. x 10
65 lbs. x 9
65 lbs. x 8
straight bar cable pressdowns
80 lbs. x 12
110 lbs. x 12
110 lbs. x 10
110 lbs. x 10
Saturday, July 17, 2010
7.17.2010 Workout
7.17.2010
Shoulders/Back Hypertrophy
Weight: 169 lbs.
3064 Cals
349g Carbs
187g Protein
102g Fat
life fitness shoulder press machine 65% of 10rm (still feeling pain in left trap)
30 lbs. x 10 (warm-up)
60 lbs. x 10
60 lbs. x 10
60 lbs. x 10
dumbbell laterals
25's x 12
35's x 10
35's x 10
35's x 10
cable laterals
10 lbs. x 12
30 lbs. x 10
20 lbs. x 12
bent over dumbbell laterals
20's x 12
20's x 11
20's x 12
barbell bent over row 65% of 10rm
45 lbs. x 15 (warm-up)
115 lbs. x 10
115 lbs. x 10
115 lbs. x 10
chest supported t-bar row
45 lbs. x 12
70 lbs. x 9
70 lbs. x 10
85 lbs. x 6 dropset --> 70 lbs. x 6 --> 45 lbs. x 8
dumbbell incline row
30's x 14
30's x 12
dumbbell pullovers
50 lbs. x 15
50 lbs. x 12 RP 7
lat pulldowns
90 lbs. x 14 (warm-up)
120 lbs. x 11
120 lbs. x 10
weighted hang
bw x 60 seconds
Shoulders/Back Hypertrophy
Weight: 169 lbs.
3064 Cals
349g Carbs
187g Protein
102g Fat
life fitness shoulder press machine 65% of 10rm (still feeling pain in left trap)
30 lbs. x 10 (warm-up)
60 lbs. x 10
60 lbs. x 10
60 lbs. x 10
dumbbell laterals
25's x 12
35's x 10
35's x 10
35's x 10
cable laterals
10 lbs. x 12
30 lbs. x 10
20 lbs. x 12
bent over dumbbell laterals
20's x 12
20's x 11
20's x 12
barbell bent over row 65% of 10rm
45 lbs. x 15 (warm-up)
115 lbs. x 10
115 lbs. x 10
115 lbs. x 10
chest supported t-bar row
45 lbs. x 12
70 lbs. x 9
70 lbs. x 10
85 lbs. x 6 dropset --> 70 lbs. x 6 --> 45 lbs. x 8
dumbbell incline row
30's x 14
30's x 12
dumbbell pullovers
50 lbs. x 15
50 lbs. x 12 RP 7
lat pulldowns
90 lbs. x 14 (warm-up)
120 lbs. x 11
120 lbs. x 10
weighted hang
bw x 60 seconds
Wednesday, July 14, 2010
7.14.2010 Workout
7.14.2010
Lower Power
Cardio: 10 minutes HIIT on exercise bike
front squats 70% of 5rm (still getting used to the clean grip)
95 lbs. x 8 (warm-up)
135 lbs. x 5
135 lbs. x 5
135 lbs. x 5
135 lbs. x 5
leg extensions
120 lbs. x 12 (warm-up)
210 lbs. x 10
210 lbs. x 9
190 lbs. x 10
glute ham raise 70% of 5rm
bw + 10 lbs. x 5
bw + 10 lbs. x 5
bw + 10 lbs. x 5
bw + 10 lbs. x 5
standing calf raises
225 lbs. x 8
225 lbs. x 8
225 lbs. x 8
135 lbs. x 15
135 lbs. x 15
135 lbs. x 10
toe press with leg press sled (seated calf raise machine is broken)
3pps x 12 (warm-up)
4pps + 25 lbs. x 8
4pps + 25 lbs. x 8
Thoughts: Great workout. The clean grip on the front squats is becoming more and more comfortable. I had a little bit of pain in my left trap while doing the standing calf raises, but besides that I felt good. I did my HIIT after my workout and my legs are fried. 18 holes of golf tomorrow
with a day off from lifting. Friday will be Back/Shoulders hypertrophy day and I have a baseball game at night.
Lower Power
Cardio: 10 minutes HIIT on exercise bike
front squats 70% of 5rm (still getting used to the clean grip)
95 lbs. x 8 (warm-up)
135 lbs. x 5
135 lbs. x 5
135 lbs. x 5
135 lbs. x 5
leg extensions
120 lbs. x 12 (warm-up)
210 lbs. x 10
210 lbs. x 9
190 lbs. x 10
glute ham raise 70% of 5rm
bw + 10 lbs. x 5
bw + 10 lbs. x 5
bw + 10 lbs. x 5
bw + 10 lbs. x 5
standing calf raises
225 lbs. x 8
225 lbs. x 8
225 lbs. x 8
135 lbs. x 15
135 lbs. x 15
135 lbs. x 10
toe press with leg press sled (seated calf raise machine is broken)
3pps x 12 (warm-up)
4pps + 25 lbs. x 8
4pps + 25 lbs. x 8
Thoughts: Great workout. The clean grip on the front squats is becoming more and more comfortable. I had a little bit of pain in my left trap while doing the standing calf raises, but besides that I felt good. I did my HIIT after my workout and my legs are fried. 18 holes of golf tomorrow
with a day off from lifting. Friday will be Back/Shoulders hypertrophy day and I have a baseball game at night.
Tuesday, July 13, 2010
7.13.2010 Workout
I decided I need to get serious about my goals and hired Layne to help me and he made me a training split. I did this split once before with phenomenal results, but got burnt out during cutting. Now its time to bulk!
7.13.2010
Upper Power
Weight: 169 lbs.
bent over rows 70% of 5rm
45 lbs. x 10 (warm-up)
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
lat pulldowns
90 lbs. x 10 (warm-up)
120 lbs. x 10
120 lbs. x 8
110 lbs. x 10
dumbbell flat bench 70% of 5rm
40's x 10 (warm-up)
50's x 5
50's x 5
50's x 5
50's x 5
dumbbell flies
40's x 10
40's x 8
35's x 10
life fitness shoulder press machine 70% of 5rm (left rotator cuff has been giving me trouble)
30 lbs. x 10 (warm-up)
50 lbs. x 10 (warm-up)
100 lbs. x 3 (warm-up)
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
dumbbell lateral raises
25's x 10 (warm-up)
35's x 10
35's x 8
35's x 8
dumbbell curl
35's x 8
35's x 8
35's x 7
v-bar tricep cable pressdowns
60 lbs. x 12
120 lbs. x 8
120 lbs. x 8
120 lbs. x 8
Thoughts: Great start to the program. My left rotator cuff is still giving me some trouble so the machine presses were relatively difficult even using a lower weight. Tomorrow is lower power. Wahoo!
Upper Power
Weight: 169 lbs.
bent over rows 70% of 5rm
45 lbs. x 10 (warm-up)
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
145 lbs. x 5
lat pulldowns
90 lbs. x 10 (warm-up)
120 lbs. x 10
120 lbs. x 8
110 lbs. x 10
dumbbell flat bench 70% of 5rm
40's x 10 (warm-up)
50's x 5
50's x 5
50's x 5
50's x 5
dumbbell flies
40's x 10
40's x 8
35's x 10
life fitness shoulder press machine 70% of 5rm (left rotator cuff has been giving me trouble)
30 lbs. x 10 (warm-up)
50 lbs. x 10 (warm-up)
100 lbs. x 3 (warm-up)
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
80 lbs. x 5
dumbbell lateral raises
25's x 10 (warm-up)
35's x 10
35's x 8
35's x 8
dumbbell curl
35's x 8
35's x 8
35's x 7
v-bar tricep cable pressdowns
60 lbs. x 12
120 lbs. x 8
120 lbs. x 8
120 lbs. x 8
Thoughts: Great start to the program. My left rotator cuff is still giving me some trouble so the machine presses were relatively difficult even using a lower weight. Tomorrow is lower power. Wahoo!
Monday, July 12, 2010
7.11.2010 Workout
JULY 11,2010
LOWER BODY
Activity: Had baseball game at 8 PM.
--SUPERSET A (REST 90 SECONDS IN BETWEEN EXERCISES)--
FRONT SQUATS (STILL GETTING USED TO THESE)
95 LBS. X 10, 135 LBS. X 8,8, 155 LBS. X 8,8,8
STEP-UPS
45 LBS. X 8, 95 LBS. X 5,5,5,5,5
SUPINE HIP EXTENSION AND LEG CURL WITH EXERCISE BALL
10
--SUPERSET B--
CABLE WOOD CHOPS
10
SIDE PLANKS
45 SECONDS PER SIDE
THOUGHTS: Another fun workout. First superset was painful.
LOWER BODY
Activity: Had baseball game at 8 PM.
--SUPERSET A (REST 90 SECONDS IN BETWEEN EXERCISES)--
FRONT SQUATS (STILL GETTING USED TO THESE)
95 LBS. X 10, 135 LBS. X 8,8, 155 LBS. X 8,8,8
STEP-UPS
45 LBS. X 8, 95 LBS. X 5,5,5,5,5
SUPINE HIP EXTENSION AND LEG CURL WITH EXERCISE BALL
10
--SUPERSET B--
CABLE WOOD CHOPS
10
SIDE PLANKS
45 SECONDS PER SIDE
THOUGHTS: Another fun workout. First superset was painful.
7.10.2010 Workout
JULY 10,2010
UPPER BODY
--SUPERSET A (REST 60 SECONDS BETWEEN EXERCISES)--
WIDE GRIP CABLE ROW
115 LBS. X 15, 175 LBS. X 8,8,8, 155 LBS. X 8
DUMBBELL BENCH PRESS (DECIDED TO GO LIGHT ON THESE, BENCHED ABOUT 3X THIS WEEK)
40'S X 15, 60'S X 8, 50'S X 8,8,8
--SUPERSET B (REST 60 SECONDS BETWEEN EXERCISES)--
CHIN-UPS
BW X 8,8,8,8
STANDING NEUTRAL GRIP DUMBBELL SHOULDER PRESS
15'S X 20, 30'S X 8,8,8,8
--SUPERSET C--
REVERSE CRUNCHES
15,15
PLANKS
60 SECONDS
THOUGHTS: Fun workout, but I entered the gym with a migraine and not being able to see anything. That sucked.
UPPER BODY
--SUPERSET A (REST 60 SECONDS BETWEEN EXERCISES)--
WIDE GRIP CABLE ROW
115 LBS. X 15, 175 LBS. X 8,8,8, 155 LBS. X 8
DUMBBELL BENCH PRESS (DECIDED TO GO LIGHT ON THESE, BENCHED ABOUT 3X THIS WEEK)
40'S X 15, 60'S X 8, 50'S X 8,8,8
--SUPERSET B (REST 60 SECONDS BETWEEN EXERCISES)--
CHIN-UPS
BW X 8,8,8,8
STANDING NEUTRAL GRIP DUMBBELL SHOULDER PRESS
15'S X 20, 30'S X 8,8,8,8
--SUPERSET C--
REVERSE CRUNCHES
15,15
PLANKS
60 SECONDS
--ADDITIONAL WORK--
ROPE TRICEPS PUSHDOWNS
60 LBS. X 12, 90 LBS. X 10, 90 LBS. X 10 DROPSET--> 60 LBS. X 15, 30 LBS. X 15
60 LBS. X 12, 90 LBS. X 10, 90 LBS. X 10 DROPSET--> 60 LBS. X 15, 30 LBS. X 15
THOUGHTS: Fun workout, but I entered the gym with a migraine and not being able to see anything. That sucked.
Friday, July 9, 2010
7.9.2010
Day off from the gym today, but I do have baseball practice. Tomorrow will be a Pull workout, followed by Shoulders on Sunday, Legs(again) Monday, and Push on Wednesday.
PUSH (Chest/Triceps)
Incline or flat bench press 3 x 3-6
Flat Dumbbell Fly 3 x 20
Dips 3 x fail
Clapping Push-Ups 3 x fail
Weighted Dip Machine 3 x 15-20
Tricep Rope Pushdown 3 x 15 (last set dropset to failure)
PULL (Back and Biceps)
Deadlifts 3-5 reps
Rear Delt Flyes 3 x 20
Seated Row or Lat Pulldowns 3 x 12-20
Standing dumbell curls 3 x 15
Standing Hammer curls 3 x 15
SHOULDERS
Push Press 3 x 3-6
Side Lateral Raise with dumbells 3 x 20
Pike Press with bodyweight to failure 3 sets
Shrugs with barbell to failure 3 sets
Flat Dumbbell Fly 3 x 20
Dips 3 x fail
Clapping Push-Ups 3 x fail
Weighted Dip Machine 3 x 15-20
Tricep Rope Pushdown 3 x 15 (last set dropset to failure)
PULL (Back and Biceps)
Deadlifts 3-5 reps
Rear Delt Flyes 3 x 20
Seated Row or Lat Pulldowns 3 x 12-20
Standing dumbell curls 3 x 15
Standing Hammer curls 3 x 15
SHOULDERS
Push Press 3 x 3-6
Side Lateral Raise with dumbells 3 x 20
Pike Press with bodyweight to failure 3 sets
Shrugs with barbell to failure 3 sets
LEGS
100 free squats 4 sets
4 x 3-5 heavy barbell squats
3 sets Hamstring curls
3 sets Stiff Leg Deadlifts with dumbell
Explosive movement like high jumps
Abs are done at end of every workout and cardio is done 3-5 times a week via interval style first thing in morning on empty stomach.
100 free squats 4 sets
4 x 3-5 heavy barbell squats
3 sets Hamstring curls
3 sets Stiff Leg Deadlifts with dumbell
Explosive movement like high jumps
Abs are done at end of every workout and cardio is done 3-5 times a week via interval style first thing in morning on empty stomach.
Credit: Ring of Honor Wrestling star Davey Richards
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7.8.2010 Workout
July 8,2010
legs
back squats
135 lbs. X 10, 185 lbs. X 6, 225 lbs.x 6,6, 185 lbs. X 6
hack squats
1pps x 15, 2pps x 20,16
ghr
bw x 10,10,10
standing calf raises
135 lbs. X 12, 225 lbs. X 12, 275 lbs. X 12,12,12
toe press with leg press sled
2pps x 10, 4pps x 10,10,10
decline sit-ups
25
Thoughts: Wasn't really feeling the squats today. My trap is killing me and it was hard supporting the weight as well as my left knee that's been giving me trouble for awhile. More stretching before my leg workouts will be done. Yoga, baseball practice, and maybe a round of golf tomorrow.
legs
back squats
135 lbs. X 10, 185 lbs. X 6, 225 lbs.x 6,6, 185 lbs. X 6
hack squats
1pps x 15, 2pps x 20,16
ghr
bw x 10,10,10
standing calf raises
135 lbs. X 12, 225 lbs. X 12, 275 lbs. X 12,12,12
toe press with leg press sled
2pps x 10, 4pps x 10,10,10
decline sit-ups
25
Thoughts: Wasn't really feeling the squats today. My trap is killing me and it was hard supporting the weight as well as my left knee that's been giving me trouble for awhile. More stretching before my leg workouts will be done. Yoga, baseball practice, and maybe a round of golf tomorrow.
7.7.2010 Workout
July 7,2010
chest/biceps
flat dumbbell bench press
40's x 15, 55's x 8, 60's x 8,8,8
incline barbell bench press (still getting used to incline bench again)
45 lbs. X 20, 95 lbs. X 8,8,8
flat dumbbell flys
40's x 12,12,12
barbell curl
45 lbs. X 6, 65 lbs. X 6, 85 lbs. X 6,6
hammer curl
40's x 10,10,10
wrist curl
45 lbs. X 15, 95 lbs. X 15,15,15
decline sit-ups
30
hanging leg raises
15
chest/biceps
flat dumbbell bench press
40's x 15, 55's x 8, 60's x 8,8,8
incline barbell bench press (still getting used to incline bench again)
45 lbs. X 20, 95 lbs. X 8,8,8
flat dumbbell flys
40's x 12,12,12
barbell curl
45 lbs. X 6, 65 lbs. X 6, 85 lbs. X 6,6
hammer curl
40's x 10,10,10
wrist curl
45 lbs. X 15, 95 lbs. X 15,15,15
decline sit-ups
30
hanging leg raises
15
7.3.2010 Workout
JULY 3,2010
CHEST/FRONT DELTS/ABS
NOTES: HAVING PAIN IN MY LEFT TRAP STILL.
INCLINE BARBELL BENCH PRESS (SECOND TIME DOING THESE IN A YEAR OR SO)
45 LBS. X 20, 95 LBS. X 6, 115 LBS. X 6, 95 LBS. X 10, 65 LBS. X 15
FLAT DUMBBELL BENCH PRESS
40'S X 15, 50'S X 12, 60'S X 8, 65'S X 6
DIPS
BW X 15,15,12,12
SEATED DUMBBELL SHOULDER PRESS (THESE REALLY AGGRAVATED MY LEFT TRAP)
35'S X 12,10,8,6
DUMBBELL FRONT RAISES
15'S X 12,12,12,12
SIX INCH LYING LEG RAISES
20,20,20
CRUNCHES
20,20,20
MORE NOTES: Not sure what it is, but my left trap has been hurting me a lot lately especially on any type of incline or shoulder press. Who knows what it could be. My guess would be a pinched nerve lol.
CHEST/FRONT DELTS/ABS
NOTES: HAVING PAIN IN MY LEFT TRAP STILL.
INCLINE BARBELL BENCH PRESS (SECOND TIME DOING THESE IN A YEAR OR SO)
45 LBS. X 20, 95 LBS. X 6, 115 LBS. X 6, 95 LBS. X 10, 65 LBS. X 15
FLAT DUMBBELL BENCH PRESS
40'S X 15, 50'S X 12, 60'S X 8, 65'S X 6
DIPS
BW X 15,15,12,12
SEATED DUMBBELL SHOULDER PRESS (THESE REALLY AGGRAVATED MY LEFT TRAP)
35'S X 12,10,8,6
DUMBBELL FRONT RAISES
15'S X 12,12,12,12
SIX INCH LYING LEG RAISES
20,20,20
CRUNCHES
20,20,20
MORE NOTES: Not sure what it is, but my left trap has been hurting me a lot lately especially on any type of incline or shoulder press. Who knows what it could be. My guess would be a pinched nerve lol.
7.2.2010 Workout
JULY 2,2010
LEGS
WARM-UP: 1 mile ride on exercise bike
BACK SQUATS
135 LBS. X 15, 185 LBS. X 20, 225 LBS. X 6, 275 LBS. X 6, 225 LBS. X 10, 135 LBS. X 15
LEG EXTENSION
120 LBS. X 15, 150 LBS. X 12, 210 LBS. X 8, 225 LBS. X 6
LEG CURL
90 LBS. X 15, 120 LBS. X 12, 150 LBS. X 8, 165 LBS. X 6
STANDING CALF RAISES
135 LBS. X 30, 225 LBS. X 20, 275 LBS. X 10, 315 LBS. X 6,6
Notes: Really fun and exhausting workout. My legs felt like bologna afterwards. Can't wait to hit the gym tomorrow for Chest :D.
LEGS
WARM-UP: 1 mile ride on exercise bike
BACK SQUATS
135 LBS. X 15, 185 LBS. X 20, 225 LBS. X 6, 275 LBS. X 6, 225 LBS. X 10, 135 LBS. X 15
LEG EXTENSION
120 LBS. X 15, 150 LBS. X 12, 210 LBS. X 8, 225 LBS. X 6
LEG CURL
90 LBS. X 15, 120 LBS. X 12, 150 LBS. X 8, 165 LBS. X 6
STANDING CALF RAISES
135 LBS. X 30, 225 LBS. X 20, 275 LBS. X 10, 315 LBS. X 6,6
Notes: Really fun and exhausting workout. My legs felt like bologna afterwards. Can't wait to hit the gym tomorrow for Chest :D.
7.1.2010 Workout
July 1,2010
upper body
--superset a (60 secs. Rest in between exercises)--
wide grip seated cable row
115 lbs. X 15 (wu), 175 lbs. X 8,8,8,8
dumbbell flat bench press
40's x 15 (wu), 60's x 8,8,8,8
--superset b (60 secs. Rest in between exercises--
chin-ups
bw x 8,8,8,8
standing neutral grip dumbbell shoulder press
20's x 10 (wu), 30's x 8,8,8,8
--superset c (60 secs. Rest in between exercises--
reverse crunches
15,15
planks
60 seconds
upper body
--superset a (60 secs. Rest in between exercises)--
wide grip seated cable row
115 lbs. X 15 (wu), 175 lbs. X 8,8,8,8
dumbbell flat bench press
40's x 15 (wu), 60's x 8,8,8,8
--superset b (60 secs. Rest in between exercises--
chin-ups
bw x 8,8,8,8
standing neutral grip dumbbell shoulder press
20's x 10 (wu), 30's x 8,8,8,8
--superset c (60 secs. Rest in between exercises--
reverse crunches
15,15
planks
60 seconds
Workouts from June 2010
Here are my workouts from June 2010:
Trained at around 4:45 PM till 6:20 PMish.
JUNE 1,2010
BACK/TRAPS
PULL-UPS
BW X 12,12,12
BARBELL SHRUGS
135 LBS.X 15, 225 LBS. X 12, 315 LBS. X 8,8, 8 DROPSET-->225 LBS. X 20, 135 LBS. X 25
BARBELL ROWS
135 LBS. X 12, 185 LBS. X 8, 205 LBS. X 5, 225 LBS. X 5, 185 LBS. X 9
LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 10, 144 LBS. X 8,8
--SUPERSET WITH SEATED CABLE ROWS--
SEATED CABLE ROWS
90 LBS. X 12, 125 LBS. X 12, 160 LBS. X 8, 135 LBS. X 10
DUMBBELL PULLOVERS
50 LBS. X 12, 60 LBS. X 12,9
JUNE 1,2010
BACK/TRAPS
PULL-UPS
BW X 12,12,12
BARBELL SHRUGS
135 LBS.X 15, 225 LBS. X 12, 315 LBS. X 8,8, 8 DROPSET-->225 LBS. X 20, 135 LBS. X 25
BARBELL ROWS
135 LBS. X 12, 185 LBS. X 8, 205 LBS. X 5, 225 LBS. X 5, 185 LBS. X 9
LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 10, 144 LBS. X 8,8
--SUPERSET WITH SEATED CABLE ROWS--
SEATED CABLE ROWS
90 LBS. X 12, 125 LBS. X 12, 160 LBS. X 8, 135 LBS. X 10
DUMBBELL PULLOVERS
50 LBS. X 12, 60 LBS. X 12,9
Trained from 3:25 till about 4:40ish.
JUNE 2,2010
LEGS/CORE
WARM-UP ON BIKE FOR 5 MINUTES
BACK SQUATS
135 LBS. X 10, 185 LBS. X 5, 225 LBS. X 5, 245 LBS. X 5
FRONT SQUATS
45 LBS. X 10, 115 LBS. X 8, 135 LBS. X 7
HACK SQUATS
1 PPS X 10, 2 PPS X 12,12,12
--SUPERSET WITH SLDL--
DUMBBELL SLDL
50'S X 12, 80'S X 10
STANDING CALF RAISES
225 LBS. X 12,12,12
--SUPERSET WITH TOE PRESS--
TOE PRESS ON LEG PRESS SLED
2 PPS X 25,25,20, 3 PPS X 15, 4 PPS X 12
HANGING LEG RAISES
15,15,15
DECLINE SIT-UPS
+45 LB. PLATE X 12,12
WOOD CHOPS
40 LBS. X 10
JUNE 2,2010
LEGS/CORE
WARM-UP ON BIKE FOR 5 MINUTES
BACK SQUATS
135 LBS. X 10, 185 LBS. X 5, 225 LBS. X 5, 245 LBS. X 5
FRONT SQUATS
45 LBS. X 10, 115 LBS. X 8, 135 LBS. X 7
HACK SQUATS
1 PPS X 10, 2 PPS X 12,12,12
--SUPERSET WITH SLDL--
DUMBBELL SLDL
50'S X 12, 80'S X 10
STANDING CALF RAISES
225 LBS. X 12,12,12
--SUPERSET WITH TOE PRESS--
TOE PRESS ON LEG PRESS SLED
2 PPS X 25,25,20, 3 PPS X 15, 4 PPS X 12
HANGING LEG RAISES
15,15,15
DECLINE SIT-UPS
+45 LB. PLATE X 12,12
WOOD CHOPS
40 LBS. X 10
June 4,2010
shoulders/biceps workout
standing barbell military press
45 lbs. X 10, 115 lbs. X 5
push press
135 lbs. X 5,4,4
dumbbell side laterals
25's x 12, 30's x 10, 35's x 8, 40's x 6, dropset: 30's x 8, 20's x 10
barbell front raises
45 lbs. X 10, 65 lbs. X 10,8
life fitness shoulder press machine
40 lbs. X 15, 100 lbs. X 12, 90 lbs. X 10
barbell curl
65 lbs. X 10,10
life fitness preacher curl machine
90 lbs. X 12, 110 lbs. X 8,6, 90 lbs. X 10
swiss ball crunch
15,15
shoulders/biceps workout
standing barbell military press
45 lbs. X 10, 115 lbs. X 5
push press
135 lbs. X 5,4,4
dumbbell side laterals
25's x 12, 30's x 10, 35's x 8, 40's x 6, dropset: 30's x 8, 20's x 10
barbell front raises
45 lbs. X 10, 65 lbs. X 10,8
life fitness shoulder press machine
40 lbs. X 15, 100 lbs. X 12, 90 lbs. X 10
barbell curl
65 lbs. X 10,10
life fitness preacher curl machine
90 lbs. X 12, 110 lbs. X 8,6, 90 lbs. X 10
swiss ball crunch
15,15
JUNE 6,2010
FULL BODY WORKOUT
60 SECONDS REST IN BETWEEN EXERCISES DURING SUPERSETS
SUPERSET A
BACK SQUATS
135 LBS. X 10 (WU), 225 LBS. X 8,8,8,8
BARBELL ROWS
135 LBS. X 10 (WU), 185 LBS. X 8,8,8,8
SIDE PLANKS
1 MIN PER SIDE FOR 4 SETS
SUPERSET B
BULGARIAN SPLIT SQUATS
30'S X 8,8,8,8
DUMBBELL INCLINE BENCH PRESS
40'S X 12 (WU), 50'S X 8,8,8,8
SWISS BALL CRUNCH
15,15,15,15
CARDIO:
4 MINUTES ON EXERCISE BIKE WITH 10 SECONDS SPRINT, 20 SECONDS NORMAL IN INTERVALS.
FULL BODY WORKOUT
60 SECONDS REST IN BETWEEN EXERCISES DURING SUPERSETS
SUPERSET A
BACK SQUATS
135 LBS. X 10 (WU), 225 LBS. X 8,8,8,8
BARBELL ROWS
135 LBS. X 10 (WU), 185 LBS. X 8,8,8,8
SIDE PLANKS
1 MIN PER SIDE FOR 4 SETS
SUPERSET B
BULGARIAN SPLIT SQUATS
30'S X 8,8,8,8
DUMBBELL INCLINE BENCH PRESS
40'S X 12 (WU), 50'S X 8,8,8,8
SWISS BALL CRUNCH
15,15,15,15
CARDIO:
4 MINUTES ON EXERCISE BIKE WITH 10 SECONDS SPRINT, 20 SECONDS NORMAL IN INTERVALS.
JUNE 8,2010
UPPER BODY POWER
BARBELL ROWS AT 70% OF 5RM
135 LBS. X 10 (WU), 155 LBS. X 5 (WU), 160 LBS. X 5,5,5,5
LAT PULLDOWNS
90 LBS. X 15, 132 LBS. X 10,10,8
BARBELL BENCH PRESS AT 70% OF 5RM (HAVE NOT BARBELL BENCH PRESSED IN ABOUT 8 MONTHS. I HAVE BEEN DOING DUMBBELLS SO IT WAS A STRANGE READJUSTMENT)
135 LBS. X 5,5,5,5
DUMBBELL FLIES
40'S X 10, 50'S X 8, 40'S X 10
SEATED DUMBBELL SHOULDER PRESS AT 70% OF 5RM
40'S X 5,5,5,5
DUMBBELL LATERAL RAISES
30'S X 10, 35'S X 10,9
DUMBBELL CURL
30'S X 10, 40'S X 7, 35'S X 8
V-BAR PUSHDOWNS
90 LBS. X 15 (WU), 120 LBS. X 8, 150 LBS. X 7, 130 LBS. X 8
I felt a lot of pain in my right trap area. It's been sore for awhile now and the dumbbell shoulder presses didn't help. I'm gonna have to start stretching it out a lot more before I train upper body.
UPPER BODY POWER
BARBELL ROWS AT 70% OF 5RM
135 LBS. X 10 (WU), 155 LBS. X 5 (WU), 160 LBS. X 5,5,5,5
LAT PULLDOWNS
90 LBS. X 15, 132 LBS. X 10,10,8
BARBELL BENCH PRESS AT 70% OF 5RM (HAVE NOT BARBELL BENCH PRESSED IN ABOUT 8 MONTHS. I HAVE BEEN DOING DUMBBELLS SO IT WAS A STRANGE READJUSTMENT)
135 LBS. X 5,5,5,5
DUMBBELL FLIES
40'S X 10, 50'S X 8, 40'S X 10
SEATED DUMBBELL SHOULDER PRESS AT 70% OF 5RM
40'S X 5,5,5,5
DUMBBELL LATERAL RAISES
30'S X 10, 35'S X 10,9
DUMBBELL CURL
30'S X 10, 40'S X 7, 35'S X 8
V-BAR PUSHDOWNS
90 LBS. X 15 (WU), 120 LBS. X 8, 150 LBS. X 7, 130 LBS. X 8
I felt a lot of pain in my right trap area. It's been sore for awhile now and the dumbbell shoulder presses didn't help. I'm gonna have to start stretching it out a lot more before I train upper body.
JUNE 10,2010
LOWER BODY POWER
DEADLIFTS AT 70% OF 5RM
135 LBS. X 10, 195 LBS. X 5,5,5,5
GHR
BW X 5,5,5,5
STANDING CALF RAISES
225 LBS. X 8,8,8
TOE PRESS
2 PPS X 10,10,10, 3 PPS X 8,8,8
LEG EXTENSIONS
130 LBS. X 12, 210 LBS. X 10, 255 LBS. X 8, 220 LBS. X 10
LOWER BODY POWER
DEADLIFTS AT 70% OF 5RM
135 LBS. X 10, 195 LBS. X 5,5,5,5
GHR
BW X 5,5,5,5
STANDING CALF RAISES
225 LBS. X 8,8,8
TOE PRESS
2 PPS X 10,10,10, 3 PPS X 8,8,8
LEG EXTENSIONS
130 LBS. X 12, 210 LBS. X 10, 255 LBS. X 8, 220 LBS. X 10
JUNE 11,2010
BACK/SHOULDERS HYPERTROPHY
SEATED DUMBBELL SHOULDER PRESS WITH 65% OF 10RM
35'S X 10,10,10
DUMBBELL SIDE LATERAL RAISES
20'S X 12, 25'S X 12. 30'S X 11,10
CABLE LATERALS
10PS X 12, 20 PS X 13,12
BENT OVER DUMBBELL LATERALS
15'S X 15,15, 20'S X 15
BARBELL ROWS WITH 65% OF 10RM
125 LBS. X 10,10,10
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 12, 70 LBS. X 10,10
CHEST SUPPORTED DUMBBELL ROWS
35'S X 15,12
LAT PULLDOWNS
90 LBS. X 12, 120 LBS. X 12,11
DUMBBELL PULLOVERS
60 LBS. X 12,10
HANG FROM PULL-UP BAR
60 SECONDS
HANGING LEG RAISES
15,15,15
DECLINE CRUNCHES WITH 8 LB. MEDICINE BALL
25
Decided this time around that my Hypertrophy days will be a bit lighter than I did them lat time to prevent injury and burnout and promote recovery. Had my yearly heart doctors appointment and he said that everything looks stable :). knock on wood.
:D
BACK/SHOULDERS HYPERTROPHY
SEATED DUMBBELL SHOULDER PRESS WITH 65% OF 10RM
35'S X 10,10,10
DUMBBELL SIDE LATERAL RAISES
20'S X 12, 25'S X 12. 30'S X 11,10
CABLE LATERALS
10PS X 12, 20 PS X 13,12
BENT OVER DUMBBELL LATERALS
15'S X 15,15, 20'S X 15
BARBELL ROWS WITH 65% OF 10RM
125 LBS. X 10,10,10
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 12, 70 LBS. X 10,10
CHEST SUPPORTED DUMBBELL ROWS
35'S X 15,12
LAT PULLDOWNS
90 LBS. X 12, 120 LBS. X 12,11
DUMBBELL PULLOVERS
60 LBS. X 12,10
HANG FROM PULL-UP BAR
60 SECONDS
HANGING LEG RAISES
15,15,15
DECLINE CRUNCHES WITH 8 LB. MEDICINE BALL
25
Decided this time around that my Hypertrophy days will be a bit lighter than I did them lat time to prevent injury and burnout and promote recovery. Had my yearly heart doctors appointment and he said that everything looks stable :). knock on wood.
:D
JUNE 12,2010
UPPER MAX EFFORT
BARBELL BENCH PRESS (SECOND TIME BARBELL BENCHING IN 6 MONTHS OR SO) WORK TO 3-5RM
45 LBS. X 20 (WU), 135 LBS. X 6, 155 LBS. X 5, 165 LBS. X 3 (3RM LOL), 145 LBS. X 3, 135 LBS. X 8
DUMBBELL BENCH (2 SETS OF MAX REPS)
45'S X 21,16
SEATED CABLE ROW
90 LBS. X 12, 125 LBS. X 10,11,10
--SUPERSET WITH--
FACE PULLS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 10,100 LBS. X 12
DUMBBELL SHRUGS
90'S X 15,12,10
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10,10,8
UPPER MAX EFFORT
BARBELL BENCH PRESS (SECOND TIME BARBELL BENCHING IN 6 MONTHS OR SO) WORK TO 3-5RM
45 LBS. X 20 (WU), 135 LBS. X 6, 155 LBS. X 5, 165 LBS. X 3 (3RM LOL), 145 LBS. X 3, 135 LBS. X 8
DUMBBELL BENCH (2 SETS OF MAX REPS)
45'S X 21,16
SEATED CABLE ROW
90 LBS. X 12, 125 LBS. X 10,11,10
--SUPERSET WITH--
FACE PULLS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 10,100 LBS. X 12
DUMBBELL SHRUGS
90'S X 15,12,10
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10,10,8
JUNE 15,2010
DYNAMIC EFFORT LOWER BODY
RODE EXERCISE BIKE FOR 10 MINUTES
BOX JUMPS
3,3,3,3,3,3,3,3
BULGARIAN SPLIT SQUATS WITH FRONT FOOT ELEVATED
30'S X 10,10,8
GHR
BW X 12,10,10
HANGING LEG RAISES
15,12,15,15
Tomorrow is Upper Dynamic day.
DYNAMIC EFFORT LOWER BODY
RODE EXERCISE BIKE FOR 10 MINUTES
BOX JUMPS
3,3,3,3,3,3,3,3
BULGARIAN SPLIT SQUATS WITH FRONT FOOT ELEVATED
30'S X 10,10,8
GHR
BW X 12,10,10
HANGING LEG RAISES
15,12,15,15
Tomorrow is Upper Dynamic day.
JUNE 16,2010
DYNAMIC EFFORT UPPER BODY
BARBELL BENCH PRESS (MAX REPS @ 50% OF 1RM)
45 LBS. X 20 (WU), 95 LBS. X 26,21,20
LAT PULLDOWNS
90 LBS. X 12 (WU), 120 LBS. X 11, 132 LBS. X 10,10, 120 LBS. X 11
--SUPERSET WITH--
FACE PULLS
100 LBS. X 12, 120 LBS. X 12,12,11
DUMBBELL SIDE LATERAL RAISES
30'S X 11,10, 40'S X 9,8
DUMBBELL SHRUGS
90'S X 10,10,10
--SUPERSET WITH--
V-BAR TRICEPS PUSHDOWNS
90 LBS. X 12 (WU), 120 LBS. X 10, 130 LBS. X 10,10
HEAVY DUMBBELL HOLDS
90'S X 45 SECONDS, 40 SECONDS
SWISS BALL CRUNCHES
15,15
DECLINE SIT-UPS
15,15
Fun workout. Tomorrow will be Max Effort Lower Body.
DYNAMIC EFFORT UPPER BODY
BARBELL BENCH PRESS (MAX REPS @ 50% OF 1RM)
45 LBS. X 20 (WU), 95 LBS. X 26,21,20
LAT PULLDOWNS
90 LBS. X 12 (WU), 120 LBS. X 11, 132 LBS. X 10,10, 120 LBS. X 11
--SUPERSET WITH--
FACE PULLS
100 LBS. X 12, 120 LBS. X 12,12,11
DUMBBELL SIDE LATERAL RAISES
30'S X 11,10, 40'S X 9,8
DUMBBELL SHRUGS
90'S X 10,10,10
--SUPERSET WITH--
V-BAR TRICEPS PUSHDOWNS
90 LBS. X 12 (WU), 120 LBS. X 10, 130 LBS. X 10,10
HEAVY DUMBBELL HOLDS
90'S X 45 SECONDS, 40 SECONDS
SWISS BALL CRUNCHES
15,15
DECLINE SIT-UPS
15,15
Fun workout. Tomorrow will be Max Effort Lower Body.
JUNE 17,2010
MAX EFFORT LOWER BODY
BARBELL SQUAT (WORK TO 3-5 RM)
135 LBS. X 10, 225 LBS. X 5, 275 LBS. X 5, 315 LBS. X 3 (3RM), 225 LBS. X 8
BULGARIAN SPLIT SQUAT WITH FRONT FOOT ELEVATED
30'S X 10, 40'S X 10,10
SWISS BALL BACK BRIDGE WITH LEG CURL
12,10,10
AB CIRCUIT (SPRINTER SIT-UPS, V-UPS, TOE TOUCHES, HIP UPS)
20 (EACH) ,15 (EACH)
SEATED CALF RAISES
90 LBS. X 12, 135 LBS. X 10,10
Off day tomorrow. I have a baseball game.
MAX EFFORT LOWER BODY
BARBELL SQUAT (WORK TO 3-5 RM)
135 LBS. X 10, 225 LBS. X 5, 275 LBS. X 5, 315 LBS. X 3 (3RM), 225 LBS. X 8
BULGARIAN SPLIT SQUAT WITH FRONT FOOT ELEVATED
30'S X 10, 40'S X 10,10
SWISS BALL BACK BRIDGE WITH LEG CURL
12,10,10
AB CIRCUIT (SPRINTER SIT-UPS, V-UPS, TOE TOUCHES, HIP UPS)
20 (EACH) ,15 (EACH)
SEATED CALF RAISES
90 LBS. X 12, 135 LBS. X 10,10
Off day tomorrow. I have a baseball game.
Left trap is in a lot of pain today. Feels tight like a pinched nerve so I went light on the neutral grip presses.
JUNE 20,2010
UPPER BODY
WIDE GRIP CABLE ROW
90 LBS. (WU) X 12, 125 LBS. X 8, 155 LBS. X 8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
DUMBBELL FLAT BENCH PRESS
40'S X 15 (WU), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
15'S X 15 (WU), 30'S X 8,8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS
Tuesday will be Lower Body.
JUNE 20,2010
UPPER BODY
WIDE GRIP CABLE ROW
90 LBS. (WU) X 12, 125 LBS. X 8, 155 LBS. X 8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
DUMBBELL FLAT BENCH PRESS
40'S X 15 (WU), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
15'S X 15 (WU), 30'S X 8,8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS
Tuesday will be Lower Body.
JUNE 22,2010
LEGS
FREE SQUATS
30,30,25,25,30
--SUPERSET WITH--
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5
LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8
DUMBBELL SLDL
60'S X 10,10, 80'S X 8
--SUPERSET WITH--
BOX JUMPS (ON A HIGH BENCH)
3,3,3
DECLINE SIT-UPS
40,25
HANGING LEG RAISES
20,20
TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15
THOUGHTS: Fun workout. It was like 100 degrees at the gym.
LEGS
FREE SQUATS
30,30,25,25,30
--SUPERSET WITH--
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5
LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8
DUMBBELL SLDL
60'S X 10,10, 80'S X 8
--SUPERSET WITH--
BOX JUMPS (ON A HIGH BENCH)
3,3,3
DECLINE SIT-UPS
40,25
HANGING LEG RAISES
20,20
TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15
THOUGHTS: Fun workout. It was like 100 degrees at the gym.
Rp = rest pause
ds = drop set
ps = per side
pps = plates per side.
june 24,2010
chest/calves
incline barbell bench press (haven't done incline bb in a year or so)
45 lbs. X 15, 95 lbs. X 10,8, 115 lbs. X 5, 125 lbs. X 2
flat dumbbell bench press
45's x 10, 60's x 6, 70's x 5 rp 2 rp 3
incline dumbbell flies
35's x 8, 40's x 8, 45's x 8 ds 35's x 4
cable crossovers
20 ps x 15, 40 ps x 10, 40 ps x 23
standing calf raises
135 lbs. X 15, 225 lbs. X 12,10, 315 lbs. X 14 ds 225 lbs. X 16 ds 135 lbs. X 22
toe press on leg press sled
3 pps x 10, 4 pps x 10,10,10,10,10,10,10,10,10,10
ds = drop set
ps = per side
pps = plates per side.
june 24,2010
chest/calves
incline barbell bench press (haven't done incline bb in a year or so)
45 lbs. X 15, 95 lbs. X 10,8, 115 lbs. X 5, 125 lbs. X 2
flat dumbbell bench press
45's x 10, 60's x 6, 70's x 5 rp 2 rp 3
incline dumbbell flies
35's x 8, 40's x 8, 45's x 8 ds 35's x 4
cable crossovers
20 ps x 15, 40 ps x 10, 40 ps x 23
standing calf raises
135 lbs. X 15, 225 lbs. X 12,10, 315 lbs. X 14 ds 225 lbs. X 16 ds 135 lbs. X 22
toe press on leg press sled
3 pps x 10, 4 pps x 10,10,10,10,10,10,10,10,10,10
JUNE 25,2010
DEADLIFT/DELTS/TRAPS
DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5
LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4
DUMBBELL SIDE LATERAL
30'S X 8, 40'S X 8, 45'S X 4 RP 3 RP 3
ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23
BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10
DUMBBELL SHRUG
80'S X 22
SWISS BALL CRUNCHES
20,15
NOTES: I don't go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press..
DEADLIFT/DELTS/TRAPS
DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5
LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4
DUMBBELL SIDE LATERAL
30'S X 8, 40'S X 8, 45'S X 4 RP 3 RP 3
ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23
BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10
DUMBBELL SHRUG
80'S X 22
SWISS BALL CRUNCHES
20,15
NOTES: I don't go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press..
JUNE 27,2010
BACK
ACTIVITY: BASEBALL GAME
BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5
REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET --> 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5
WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET --> 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6
DUMBBELL PULLOVER
45 LBS. X 26
BENT OVER DUMBBELL LATERAL
20'S X 15, 25'S X 12 RP 8 RP 6
Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!
BACK
ACTIVITY: BASEBALL GAME
BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5
REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET --> 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5
WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET --> 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6
DUMBBELL PULLOVER
45 LBS. X 26
BENT OVER DUMBBELL LATERAL
20'S X 15, 25'S X 12 RP 8 RP 6
Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!
JUNE 29,2010
ARMS
ACTIVITY: BASEBALL GAME
TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET---> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5
SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3
OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5
DUMBBELL PREACHER CURL
25 LBS. X 10,10
CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10
BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10
DECLINE SIT-UPS
25
Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn't see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can't wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!
ARMS
ACTIVITY: BASEBALL GAME
TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET---> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5
SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3
OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5
DUMBBELL PREACHER CURL
25 LBS. X 10,10
CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10
BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10
DECLINE SIT-UPS
25
Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn't see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can't wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!
Workouts From May 2010
Quick update with my results from my May workouts in 2010:
MAY 5,2010
PUSH WORKOUT
DUMBBELL BENCH PRESS
45'S X 10, 60'S X 8, 70'S X 6,6
--SUPERSET WITH--
DIPS
BODYWEIGHT X 17,15,12,10
INCLINE DUMBBELL FLIES
35'S X 12, 40'S X 10, 45'S X 10
--SUPERSET WITH--
PUSH-UPS
INCLINE X 20, NO INCLINE X 20, INCLINE X 20
ROPE PUSHDOWNS
90 LBS. X 15, 100 LBS. X 12, 120 LBS. X 10 DROPSET..100 LBS. X 6, 80 LBS. X 10, 60 LBS. X 10, 20 LBS. X 15
--SUPERSET WITH--
HAMMER STRENGTH DIP MACHINE
1 PPS X 15, 1PPS + 25 LBS. PS X 12, 12
SEATED CALF RAISES
110 LBS. X 15,15,15
SPRINTER SIT-UPS
15,15
REVERSE CRUNCHES
15,15
PUSH WORKOUT
DUMBBELL BENCH PRESS
45'S X 10, 60'S X 8, 70'S X 6,6
--SUPERSET WITH--
DIPS
BODYWEIGHT X 17,15,12,10
INCLINE DUMBBELL FLIES
35'S X 12, 40'S X 10, 45'S X 10
--SUPERSET WITH--
PUSH-UPS
INCLINE X 20, NO INCLINE X 20, INCLINE X 20
ROPE PUSHDOWNS
90 LBS. X 15, 100 LBS. X 12, 120 LBS. X 10 DROPSET..100 LBS. X 6, 80 LBS. X 10, 60 LBS. X 10, 20 LBS. X 15
--SUPERSET WITH--
HAMMER STRENGTH DIP MACHINE
1 PPS X 15, 1PPS + 25 LBS. PS X 12, 12
SEATED CALF RAISES
110 LBS. X 15,15,15
SPRINTER SIT-UPS
15,15
REVERSE CRUNCHES
15,15
MAY 6,2010
PULL WORKOUT
DEADLIFTS
135 LBS. X 10, 225 LBS. X 5,5, 275 LBS. X 3, 225 LBS. X 5
--SUPERSET WITH--
WIDE GRIP LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 12,10,10
DUMBBELL REAR DELT FLYES
20'S X 10, 25'S X 10,8
DUMBBELL CURL
30'S X 10, 40'S X 8, 35'S X 10
DUMBBELL HAMMER CURL
35'S X 12, 45'S X 10,10
STANDING CALF RAISES
135 LBS. X 15, 225 LBS. X 10, 275 LBS. X 10
WEIGHTED DECLINE SIT-UPS
+8 LB. BALL X 15,15
DECLINE RUSSIAN TWISTS
+8 LB. BALL X 15,15
PULL WORKOUT
DEADLIFTS
135 LBS. X 10, 225 LBS. X 5,5, 275 LBS. X 3, 225 LBS. X 5
--SUPERSET WITH--
WIDE GRIP LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 12,10,10
DUMBBELL REAR DELT FLYES
20'S X 10, 25'S X 10,8
DUMBBELL CURL
30'S X 10, 40'S X 8, 35'S X 10
DUMBBELL HAMMER CURL
35'S X 12, 45'S X 10,10
STANDING CALF RAISES
135 LBS. X 15, 225 LBS. X 10, 275 LBS. X 10
WEIGHTED DECLINE SIT-UPS
+8 LB. BALL X 15,15
DECLINE RUSSIAN TWISTS
+8 LB. BALL X 15,15
May 8,2010
legs workout
squat
135 lbs. X 10, 225 lbs. X 5,5, 245 lbs. X 5,4
sldl
135 lbs. X 10, 225 lbs. X 5,5,5
leg curl
105 lbs. X 12, 120 lbs. X 10, 150 lbs. X 10, 180 lbs. X 10, 150 lbs. X 8
free squats
50,25
standing calf raises
225 lbs. X 12, 275 lbs. X 12,10
box jumps
3,3,3
legs workout
squat
135 lbs. X 10, 225 lbs. X 5,5, 245 lbs. X 5,4
sldl
135 lbs. X 10, 225 lbs. X 5,5,5
leg curl
105 lbs. X 12, 120 lbs. X 10, 150 lbs. X 10, 180 lbs. X 10, 150 lbs. X 8
free squats
50,25
standing calf raises
225 lbs. X 12, 275 lbs. X 12,10
box jumps
3,3,3
MAY 10,2010
UPPER WORKOUT
Started using the program from Nate Green's Built for Show book.
SEATED CABLE ROW
120 LBS. X 12(WARM-UP), 152 LBS. X 8, 172 LBS. X 8,8, 162 LBS. X 8
--60 SEC. REST AND SUPERSET WITH--
DUMBBELL BENCH PRESS
45'S X 15 (WARM-UP), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC. REST AND SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
30'S X 12 (WARM-UP), 45'S X 8, 40'S X 8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS.
UPPER WORKOUT
Started using the program from Nate Green's Built for Show book.
SEATED CABLE ROW
120 LBS. X 12(WARM-UP), 152 LBS. X 8, 172 LBS. X 8,8, 162 LBS. X 8
--60 SEC. REST AND SUPERSET WITH--
DUMBBELL BENCH PRESS
45'S X 15 (WARM-UP), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC. REST AND SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
30'S X 12 (WARM-UP), 45'S X 8, 40'S X 8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS.
May 12,2010
lower workout
front squats
45 lbs. X 12(wu), 135 lbs. X 5, 185 lbs. X 3, 155 lbs. X 5, 135 lbs. X 5, 115 lbs.x 5,5
--rest 90 secs. After each set then superset with--
barbell step-ups
45 lbs. X 12(wu), 95 lbs. X 5,5,5,5,5
supine hip extension/leg curl with exercise ball
8
wood chops
40 lbs. X 12, 60 lbs. X 12
side planks
30 sec. Each side
dips
bw x 20
standing calf raises
135 lbs. X 12, 225 lbs. X 12,12
lower workout
front squats
45 lbs. X 12(wu), 135 lbs. X 5, 185 lbs. X 3, 155 lbs. X 5, 135 lbs. X 5, 115 lbs.x 5,5
--rest 90 secs. After each set then superset with--
barbell step-ups
45 lbs. X 12(wu), 95 lbs. X 5,5,5,5,5
supine hip extension/leg curl with exercise ball
8
wood chops
40 lbs. X 12, 60 lbs. X 12
side planks
30 sec. Each side
dips
bw x 20
standing calf raises
135 lbs. X 12, 225 lbs. X 12,12
May 14,2010
upper workout
seated cable row
120 lbs. X 12 (wu), 163 lbs. X 5,5,5,5, 175 lbs. x 5
--after each set 90 secs. Rest then superset with--
dumbbell flat bench press
45's x 15 (wu), 70's x 5,5,5,5,5
chin-ups
bw x 5,5,5,5,5
--after each set 90 secs. Rest then superset with--
standing neutral grip shoulder press
30's x 10 (wu), 45's x 5,5,5,5,5
reverse crunches
15,15
--after each set 30 secs. Rest then superset with--
planks
60 secs.
Toe press
3 plates per side x 10,10,10,10,10,10,10
upper workout
seated cable row
120 lbs. X 12 (wu), 163 lbs. X 5,5,5,5, 175 lbs. x 5
--after each set 90 secs. Rest then superset with--
dumbbell flat bench press
45's x 15 (wu), 70's x 5,5,5,5,5
chin-ups
bw x 5,5,5,5,5
--after each set 90 secs. Rest then superset with--
standing neutral grip shoulder press
30's x 10 (wu), 45's x 5,5,5,5,5
reverse crunches
15,15
--after each set 30 secs. Rest then superset with--
planks
60 secs.
Toe press
3 plates per side x 10,10,10,10,10,10,10
A1,A2 etc done with 60 secs rest in between exercises to make a sorta superset.
MAY 19,2010
CHEST/BICEPS
A1 - Flat Dumbbell Bench Press - 45's x 15, 65's X 5, 70's X 5, 80's X 5 PR!, 70's X 6
A2 - Barbell Curl - 45 LBS. X 12, 95 LBS. X 6, 75 LBS. X 8,8
B1 - Incline Dumbbell Fly - 35'S X 12, 40'S X 10,10 45'S X 10
B2 - Dumbbell Hammer Curl - 35'S X 10, 40'S X 10, 45'S X 10
C1 - Cable Crossovers - 40 LBS. X 10,10 60 LBS. X 10,10 80 LBS. X 10,10 60 LBS. X 10
C2 - Cable Curl - 90 LBS. X 10
Dumbbell Curl - ONE SUPERSET - 40'S X 8, 30'S X 8, 20'S X 10
D - Planks - 1 X 60 SECONDS
DECLINE SIT-UPS WITH 8 LB. MEDICINE BALL - 20,15
MAY 19,2010
CHEST/BICEPS
A1 - Flat Dumbbell Bench Press - 45's x 15, 65's X 5, 70's X 5, 80's X 5 PR!, 70's X 6
A2 - Barbell Curl - 45 LBS. X 12, 95 LBS. X 6, 75 LBS. X 8,8
B1 - Incline Dumbbell Fly - 35'S X 12, 40'S X 10,10 45'S X 10
B2 - Dumbbell Hammer Curl - 35'S X 10, 40'S X 10, 45'S X 10
C1 - Cable Crossovers - 40 LBS. X 10,10 60 LBS. X 10,10 80 LBS. X 10,10 60 LBS. X 10
C2 - Cable Curl - 90 LBS. X 10
Dumbbell Curl - ONE SUPERSET - 40'S X 8, 30'S X 8, 20'S X 10
D - Planks - 1 X 60 SECONDS
DECLINE SIT-UPS WITH 8 LB. MEDICINE BALL - 20,15
MAY 20,2010
Day Two - Hamstrings/Quads/Calves
A1 - Back Squat - 135 LBS. X 10, 185 LBS. X 8, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 5, 225 X 1 (JUST TO GET A NICE STRETCH)
A2 - SLDL - 135 LBS. X 10, 225 LBS. X 5,5,5
B1 - GHR - BW X 12,12,12
NO STEP-UPS TODAY. DID THEM 3 DAYS AGO AND STILL SORE.
C1 - Bulgarian Split-Squats - 30'S X 10,10,10
C2 - Hip Extension/Leg Curl with Exercise Ball - 8,8
D - Standing Calf Raises - 225 LBS. X 10,10,10,10,10,10,10
E - Hanging Leg Raises - 15,15,15
ALSO HAD A BASEBALL GAME TODAY. WE LOST 3-1.
Day Two - Hamstrings/Quads/Calves
A1 - Back Squat - 135 LBS. X 10, 185 LBS. X 8, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 5, 225 X 1 (JUST TO GET A NICE STRETCH)
A2 - SLDL - 135 LBS. X 10, 225 LBS. X 5,5,5
B1 - GHR - BW X 12,12,12
NO STEP-UPS TODAY. DID THEM 3 DAYS AGO AND STILL SORE.
C1 - Bulgarian Split-Squats - 30'S X 10,10,10
C2 - Hip Extension/Leg Curl with Exercise Ball - 8,8
D - Standing Calf Raises - 225 LBS. X 10,10,10,10,10,10,10
E - Hanging Leg Raises - 15,15,15
ALSO HAD A BASEBALL GAME TODAY. WE LOST 3-1.
MAY 22,2010
BACK/TRICEPS
A1 - Close Grip Bench Press
45 LBS. X 20, 135 LBS. X 10, 155 LBS. X 5,5
A2 - Pull-Ups
BW X 12,10,10
B1 - Skullcrushers
65 LBS. X 12,10, 85 LBS. X 6,3, 65 LBS. X 12
B2 - Barbell Rows
135 LBS. X 12, 155 LBS. X 8, 185 LBS. X 5, 195 LBS. X 5
C1 - Rope Cable Pushdowns
90 LBS. X 15, 120 LBS.X 10,10, DROPSET: 150 LBS. X 6, 120 LBS. X 6, 90 LBS. X 5, 60 LBS. X 12
C3 - Lat Pulldowns
90 LBS. X 12, 120 LBS. X 10, 144 LBS. X 8,8
D - Hanging Leg Raises
BW X 15,12,10
BACK/TRICEPS
A1 - Close Grip Bench Press
45 LBS. X 20, 135 LBS. X 10, 155 LBS. X 5,5
A2 - Pull-Ups
BW X 12,10,10
B1 - Skullcrushers
65 LBS. X 12,10, 85 LBS. X 6,3, 65 LBS. X 12
B2 - Barbell Rows
135 LBS. X 12, 155 LBS. X 8, 185 LBS. X 5, 195 LBS. X 5
C1 - Rope Cable Pushdowns
90 LBS. X 15, 120 LBS.X 10,10, DROPSET: 150 LBS. X 6, 120 LBS. X 6, 90 LBS. X 5, 60 LBS. X 12
C3 - Lat Pulldowns
90 LBS. X 12, 120 LBS. X 10, 144 LBS. X 8,8
D - Hanging Leg Raises
BW X 15,12,10
MAY 23,2010
DELTS/CALVES
A1 - SEATED DUMBBELL SHOULDER PRESS
45'S X 12, 50'S X 10,10,10 (MOVING UP NEXT WEEK)
A2 - SIDE LATERAL RAISES
25'S X 12, 35'S X 12,10,12
B - DUMBBELL REAR DELT RAISES
20'S X 12, 25'S X 12,12
C- TOE PRESS ON LEG PRESS SLED
3 PPS X 10,10,10,10,10,10,10
D1 - HANGING LEG RAISES
15,15
D2 - CABLE WOOD CHOPS
30 LBS. X 12, 40 LBS. X 12
D3 - DECLINE SIT-UPS WITH 45 LB. PLATE
15,15
HAD A BASEBALL GAME AS WELL. WE WON 2-0. I WENT 0-2, TWO STRIKEOUTS :(
DELTS/CALVES
A1 - SEATED DUMBBELL SHOULDER PRESS
45'S X 12, 50'S X 10,10,10 (MOVING UP NEXT WEEK)
A2 - SIDE LATERAL RAISES
25'S X 12, 35'S X 12,10,12
B - DUMBBELL REAR DELT RAISES
20'S X 12, 25'S X 12,12
C- TOE PRESS ON LEG PRESS SLED
3 PPS X 10,10,10,10,10,10,10
D1 - HANGING LEG RAISES
15,15
D2 - CABLE WOOD CHOPS
30 LBS. X 12, 40 LBS. X 12
D3 - DECLINE SIT-UPS WITH 45 LB. PLATE
15,15
HAD A BASEBALL GAME AS WELL. WE WON 2-0. I WENT 0-2, TWO STRIKEOUTS :(
After a week or so of Olympic weightlifting, I am back with a Push/Pull/Shoulders/Legs split.
Here we go!
MAY 30,2010
PUSH WORKOUT
DUMBBELL BENCH PRESS
45'S X 12, 60'S X 6, 70'S X 6,6
DIPS
BW X 15,12,12
INCLINE DUMBBELL FLY
30'S X 20, 35'S X 20, 40'S X 15
PUSH-UPS
30
INCLINE PUSH-UPS
25,25
HAMMER STRENGTH DIP MACHINE
1 PPS X 20, 1PPS + 25 LB. X 15, 1PPS + 35 LB. X 12,12
TRICEPS ROPE PUSHDOWNS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 8 -->DROPSET: 90 LBS. X 10, 70 LBS. X 8, 40 LBS. X 8
DECLINE SIT-UPS
BW X 15, +45 LB. X 15,12, BW X 15
HANGING LEG RAISES
15,15,15
Here we go!
MAY 30,2010
PUSH WORKOUT
DUMBBELL BENCH PRESS
45'S X 12, 60'S X 6, 70'S X 6,6
DIPS
BW X 15,12,12
INCLINE DUMBBELL FLY
30'S X 20, 35'S X 20, 40'S X 15
PUSH-UPS
30
INCLINE PUSH-UPS
25,25
HAMMER STRENGTH DIP MACHINE
1 PPS X 20, 1PPS + 25 LB. X 15, 1PPS + 35 LB. X 12,12
TRICEPS ROPE PUSHDOWNS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 8 -->DROPSET: 90 LBS. X 10, 70 LBS. X 8, 40 LBS. X 8
DECLINE SIT-UPS
BW X 15, +45 LB. X 15,12, BW X 15
HANGING LEG RAISES
15,15,15
Thursday, December 31, 2009
Thursday December 31 2009
DAY OFF today. Well earned.
Diet for today:
- 185 grams of carbohydrates
- 277 grams of protein
- 65 grams of fat
Have a happy new year everyone and stay safe!
Workout for Wednesday December 30 2009
www.cathletics.com called for:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
- Jerk - max for day; 85% of that x 2 x 2
- Snatch pull - 90% (of snatch) x 3 x 3
- Front squat - 78% x 3 x 5
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
MY RESULTS:
22 years old, 5'9, 185 lbs.
Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2
Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3
Front Squat: still working at these, 45 lbs. x 10
135 lbs. x 5 working sets: 165 lbs. x 5,5,5
Hanging leg raises 20,20,20
1 arm DB Overhead lunge: 35 lbs.
push-ups: 20,20,20
Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2
Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3
Front Squat: still working at these, 45 lbs. x 10
135 lbs. x 5 working sets: 165 lbs. x 5,5,5
Hanging leg raises 20,20,20
1 arm DB Overhead lunge: 35 lbs.
push-ups: 20,20,20
NUTRITION UPDATE:
I am starting on Shelby Starnes' carb-cycling with two high days, and 5 low days. It starts Tomorrow with a low day.
From the article:
On a high carb day, our fighter would
shoot for the following totals:
- 500 grams of carbohydrates
(200lbs. x 2.5)
- 250 grams of protein
(200lbs. x 1.25)
- 30 grams of fat (while we aim to
keep fat as low
as possible on high carb days,
there will always be an incidental
amount in the foods we eat)
Dividing these numbers evenly over 6
meals, we get approximately 83 grams of
carbohydrates per meal, 42 grams of
protein and 5 grams of fat.
A low carb day for the same fighter
might look something like this:
- 200 grams of carbohydrates
(200lbs. x 1.0)
- 300 grams of protein
(200lbs x 1.5)
- 70 grams of fat
(200lbs x .35)
Again, dividing these numbers evenly
over 6 meals gives us approximately 33
grams carbohydrates per meal, 50 grams
of protein and 12 grams of fat.
Workout for Tuesday December 29 2009
www.cathletics.com called for:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
- Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
- Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
MY RESULTS:
22 years old, 5'9, 185 lbs.
Mid hang snatch high pull + Mid hang muscle snatch: 95 lbs.x2+2x3
Clean and Jerk: warm-up 100 lbs. x 3,3 working sets: 110 ls. x 3,3 120 lbs. x 2,2 135 lbs. x 3
3 sets of:
10 GHR
10 medicine ball half moons
Mid hang snatch high pull + Mid hang muscle snatch: 95 lbs.x2+2x3
Clean and Jerk: warm-up 100 lbs. x 3,3 working sets: 110 ls. x 3,3 120 lbs. x 2,2 135 lbs. x 3
3 sets of:
10 GHR
10 medicine ball half moons
Workout for Monday December 28 2009
www.cathletics.com called for:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.
- Back squat - 83% x 3 x 5
- Snatch deadlift - 103% x 3 x 3
- Push press - 76% x 5 x 5
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.
My RESULTS:
22 year old male, 5'9, 185 lbs.
Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5
Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15
Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7
Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5
Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15
Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7
Workout for Saturday December 26 2009
www.cathletics.com called for:
40 m prowler sprint - add 40% BW; no rest
AMRAP ring rows
2 min rest
- Mid-hang power snatch - 65% x 2 x 5; 1 min rest
- Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2
40 m prowler sprint - add 40% BW; no rest
AMRAP ring rows
2 min rest
MY RESULTS:
22 year old male, 5'9, 185 lbs.
Mid Hang Power Snatch: warm-up 45 lbs. x 10 65 lbs. working sets: 95 lbs. 5,5
Snatch Balance: warm-up 45 lbs. x 5 95 lbs. x 3 working sets: 135 lbs. x 1 115 lbs. x 1,1 95 lbs. x 2 (still working at these)
threw in: BB Curl 50 lbs. x 12 80 lbs. x 10
Jump Rope: 10 minutes
Hanging Leg Raises 10,8,8
Mid Hang Power Snatch: warm-up 45 lbs. x 10 65 lbs. working sets: 95 lbs. 5,5
Snatch Balance: warm-up 45 lbs. x 5 95 lbs. x 3 working sets: 135 lbs. x 1 115 lbs. x 1,1 95 lbs. x 2 (still working at these)
threw in: BB Curl 50 lbs. x 12 80 lbs. x 10
Jump Rope: 10 minutes
Hanging Leg Raises 10,8,8
Wednesday, December 23, 2009
Workout 12.23.2009
Today was awesome. Did a lot of stuff that I haven't done before because of the way the bodybuilding style was. I feel really good at this. Of course the workout was from: www.cathletics.com
Workout called for:
10 tire flips + jump in/out
10 sandbag push press - 50% BW
Still at 5'9 186 lbs.
Workout called for:
- Front squat - 75% x 3 x 5
- Snatch pull - 85% (of snatch) x 3 x 3
- Jerk - max for day; 90% of that x 1; 80% x 2 x 2
10 tire flips + jump in/out
10 sandbag push press - 50% BW
My Results:
My gym didn't have sandbags or tireflips. I would've done push presses, but I misread before leaving and did med ball slams instead. First time in nearly 2 years doing front squats. Also first time doing Snatch Pulls and Jerks.
Front squat - 155 lbs. x 5,5 185 lbs. x 5
Snatch pull - 193 lbs. x 3,3,3
Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2
After I did:
Deadlift: 2 sets of 10 of 170 lbs.
and Medicine ball slams
Front squat - 155 lbs. x 5,5 185 lbs. x 5
Snatch pull - 193 lbs. x 3,3,3
Jerk - Warmed up with 45 lbs. x 5, 95 lbs. x 3, 130 lbs. x 1, then working sets were 150 lbs. x 1, 170 lbs. x miss, 170 lbs. x miss, 150 lbs. x 1, 130 lbs. x 2,2
After I did:
Deadlift: 2 sets of 10 of 170 lbs.
and Medicine ball slams
Monday December 21st's Workout
Forgot to post this up. This was the workout from Monday from www.cathletics.com of course!
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
- Back squat - 80% x 3 x 5
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Push press - 73% x 5 x 5
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
My Results:
Back Squat: warm-up with 135 lbs. x 10, 225 lbs. x 5, then work sets at 80% which was 315 lbs. for 3 x 5
Snatch Deadlift: 185 lbs. x 3 x 3
Push Press: 135 lbs. x 5 x 5
3 sets of 10 Pull-Ups with BW and 2 sets of Sit-Ups till failure (50,35)
Workout from 12.22.2009
Male, 5'9, 186 lbs.
Today's workout from: www.cathletics.com called for:
Today's workout from: www.cathletics.com called for:
- Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
- Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
- 3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws
My Results:
Mid-hang Muscle Snatch - 95 lbs. 3x3
Clean + jerk + power clean - (95 lbs., 115 lbs., 135 lbs.) x 1+1+1 x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws
Didn't time, but took a short amount of time.
Added in:
Speed Bench: 145 lbs. x 8 x 3
Straight Bar Triceps Pressdowns: 100 lbs. x 12, 150 lbs. x 12, 12
Real fun workout. I'm very new to Olympic lifting as I've been doing Bodybuilding style for awhile now, but recently made the switch over because I plan on getting into Pro Wrestling and I want to recover better and be more functional.
Clean + jerk + power clean - (95 lbs., 115 lbs., 135 lbs.) x 1+1+1 x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws
Didn't time, but took a short amount of time.
Added in:
Speed Bench: 145 lbs. x 8 x 3
Straight Bar Triceps Pressdowns: 100 lbs. x 12, 150 lbs. x 12, 12
Real fun workout. I'm very new to Olympic lifting as I've been doing Bodybuilding style for awhile now, but recently made the switch over because I plan on getting into Pro Wrestling and I want to recover better and be more functional.
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