06-26-2013, 04:54 PM
TRAINING - Squat Day
- Squat (5/3/1) – 65//67.5/72.5 Warm Up Prior
- Squat (5x10x52.5-55)
- Leg curl (4x12xWeight5)
- Leg extension (4x12xWeight 6-7)
- Leg Raises 3x15
TRAINING - OHP Day
- OHP (1x5x35) (1x5x37.5) (3x5x40)
- OHP (5x10x32.5)
- Row (4x10x32.5)
- Bench (5x10x50)
06-26-2013, 10:12 PM
2.5 km In 18.30
8 mins walk
10.30 running with 20lbs vest plus backpack ( to the gym)
1a. Ring handstand presses. Feet in the rings. Walking your feet up (8/6/6)
1b. Superseted with strict pull ups(8/8/6)
2. One arm pull downs with rope (15/15/15)
3. Seated wide grip barbell shoulder front raises 40lbs (15/15/15)
4. Reps 18-15-12-9-6-3 of,
a. Kb swings 45lbs
B. back extensions on stand. No rest.
5. Reverse barbel curl 60bs(15/15/15)
6. Cable kickbacks 45lbs (15/15/15)
Walk back home with vest and backpack. No time recorded. Certainly was a much slower pace.
06-27-2013, 03:38 AM
Dead Lifts: 315lbs, 1x3
Bent Over Rows: 205lbs, 3x5
Forward Lunges: 275lbs, 3x10
Power Cleans: 115lbs, 3x5
Bike Intervals: 10 sets of 40:10 sprints.
06-27-2013, 06:12 AM
Today will be:
Squats. 300 lbs. 3 x 5. (will be a new 5-rep PR)
Press. 142.5 lbs. 3 x 5. (failed on this last time, confident it's going up today)
Good mornings or RDLs assistance-style weight & reps
Weighted pull-ups. Probably +25.
06-27-2013, 02:10 PM
0630hrs start time
Warm up: bike 5mins
Muscle Ups modified with rings (15/15/12)
High plank 1min/45sec/45sec.
Bosu lunges 25lbs KB (15/15/15) each leg
Floors sweepers 80lbs barbell 6-left,Center, right .
Bench jump overs with hands on bench as a brace during the jump, stand up after each jump (15/15/15)
Floor BB Tri Ext. (15/15/15)
06-28-2013, 05:00 PM
TRAINING - Deadlift Day
Deadlift (1x10x65) (1x5x75) (1x5x85) (1x95 – poor form) (2x5x90)
Leg Press 12x120/130/135/140/145
06-28-2013, 10:23 PM
A. Trap bar press (4x5 - 105 lbs)
B. Sandbag shouldering (4x5 - 100 lbs)
C1. Depth plyometric pushups (4x8)
C2. Ring dips (4x8)
D1. Ring pullups (4x6)
D2. Static wall squats (30 seconds x 4)
06-28-2013, 11:50 PM
07-01-2013, 05:20 AM
Some stretching and dips.
07-01-2013, 12:12 PM
Yesterday: 3 mile jog
Deadlifts 3x warmup sets and 295x5 (hitched it just a little on the last one)
OH Press 3x4 @ 135lbs. Couldn't get the fifth rep out for the life of me. I'll hit it next time.
Got rid of the drop sets this workout. They really take it out of you and I got stuff to do today.
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