DE/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
Speed Bench(flat w/ 80 lbs of chain)
225 x 1 rep at wide, neutral, and close
245 x 1 rep at wide, neutral, and close
265 x 1 rep at wide, neutral, and close
315 x 1
365 x 1
405 x 1
425x0
Standing one arm dumbell shoulder press
60x5
80x5
90x5
Lat Pulldowns
??x12x3
Superset
Overhead tricep extensions green bandx50x3
Hammer Curls 20x20x3
Shoulder horn
10x20x2
Extra
sled pulls
farmers walk
yoke walk
bench jumps
box jumps
pull-ups
curls
allen core wheel stability holds
30 minutes eliptical, 15 minutes recumberant bike
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
DE/SQDL
Speed Squats w/Safety Squat Bar and Green Bands
385x2x5
425x2
475x2
515x2
Romanian Deadlifts
135x5
225x3
315x3
405x3
495x3
585x3
615x3
Spud Abs
70x20
90x20
110x20
Glute Ham Raise
bwx10x3
Reverse Hypers
6plx12x3
Awsome Workout!!
AM
25 minute eliptical, 20 minutes recumberant bike
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
ME/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Reverse Band Bench Press (Blue Bands)
225x5
275x5
315x5
365x3
405x3
455x3
495x1
545x1
585x1
605x0 barely missed but still missed, 10 pounds off of current pr
545x1
Seated Dubell Shoulder Press
80x10
100x8x2
Laying Dumbell Extensions
40x8
60x8
65x8
70x8
75x8x2
1-Arm Dumbell Rows
140x8x3
That's it, good work.
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
1 hour massage
AM
30 minutes eliptical, 30 minutes recumberant bike
PM
ME/SQDL
14"cambered bar gm's
65x5
155x5
245x3
335x3
425x3
515x1
605x1
655x1
675x1 maybe a pr, I'll have to check
705x0 just a tad too much!!
Power Squat Machine
495x5
675x5
855x5
1035x5 PR!!
GHR
bwx10x3
Reverse Hypers
4plx10x3
Spud Abs
70x20
90x20x2
Awsome Workout!!
DE/BP
Speed Bench
225 + monster mini and a mini x 1 rep at wide, neutral, and close grips each
245 + monster mini and a mini x 1 rep at wide, neutral, and close grips each
265 + monster mini and a mini x 1 rep at wide, neutral, and close grips each
4 Board Press(left the mini band on for these)
315 x 3
405 x 3
455 x 3
475 x 3
Standing One Arm Dumbell Shoulder Press
80x8x2
90x7
Grappler Chops
25 x 6
50 x 6
75 x 6
100 x 6
CSR
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8
Extra
Seated Calf Raises
4 sets of 20
Superset
pulldowns 3 sets fo 10
face pulls 3 sets of 10
Bent Over Rows
135x10
225x10
315x8x2
Shruggs
315x10
405x10
495x10
Superset
Reverse pulldowns 3 sets of 10
Reverse Pec Dec 3 sets of 10
Buddy Curls
50 x 1,3,5,7,9,11,13,15,13,11,9,7,5,3,1
1-arm concentration curls
20x10x3
30 minutes eliptical
AM
30 minutes eliptical, 15 minutes recumberant bike
PM
DE/SQDL
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Speed Squats w/Safety Squat Bar and Green Bands
335x2x8
Romanian Deadlifts
135x5
225x5
315x5
405x5
455x5
495x5
545x5
GHR
bwx10x3
Reverse Hypers
6plx10x3
Spud Abs
50x20
70x20
90x20
Awsome workout, starting to feel like my old self again!!!
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
Kettle Bell front swing and press
25's x 10 x 3
Kettle Bell Front Swings
25's x 10 x 3
Kettle Bell Side Raises
25's x 10 x 3
Grappler Rear delts
90 x 12 x 3
Cable upright rows
stack x 12 x 3
15 minutes treadmill, 15 minutes eliptical, 15 minutes recumberant bike
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
ME/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Floor Press(ring finger on rings)
45x5
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455x0 miss groove
455x1 strength is still down a bit from when I was sick, this was 40 pounds under my pr.
405x1
405x1
Incline Dumbell Press
100's x 10
140's x 10
140's x 7
Skull Crushers
105x8
115x8
125x8
135x8x3
1-arm dumbell rows NO STRAPS!!
100's x 8
140's x 6
140's x 8
140's x 10
Not my best but got alot of good work in!!
AM
25 minutes eliptical, 20 minutes recumberant bike
PM
1 hour massage
AM
25 minutes eliptical, 20 minutes recuberant bike
PM
ME/SQDL
Safety Squat Bar Box Squats
65x5
155x3
245x3
335x1
425x1
515x1
605x1
655x1
705x0 Just a little too much after being sick.
45^ Hypers w/Safety Squat Bar (these kicked my ass, they sucked hard!!)
65x8
115x6
115x8
135x6
Reverse Hypers
6plx10x3
Spud Abs
50x20
70x20
90x20
GHR
bwx10x3
This was an ok workout, I was just glad that my leg didn't bother me and I made it all the way through. This was also my last day of antibiotics.
DE/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Speed Bench
205 + monsters and minis doubled x 1 rep at wide, neutral, and close
225 + monsters and minis doubled x 1 rep at wide, neutral, and close
245 + monsters and minis doubled x 1 rep at wide, neutral, and close
3 Board Pull-Press
315 x 3
405 x 3
455 x 3
495 x 3
You lower the bar to the boards slowly, then pull the bar into the boards with your lats until it stops then reverese and push.
CSR
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
Dumbell Side Laterals
20's x 12
25's x 12
30's x 12
Grappler Chops
25 x 8
50 x 8
75 x 8
Extra
Sled Pull
1plx200 feet forwards and backwards
1pl+1quarterx200 feet forwards and backwards
2plx200 feet forwards and backwards
1pl+1quarterx200 feet forwards and backwards
1plx200 feet forwards and backwards
I don't remember all of the weights but I added weight on every set and did 3 sets of everything, reps were in the 10-20 range on everything
leg extensions
standing calf raise
hise shruggs
leg press
walking hex dumbell holds
pulldowns
facepulls
stability ball crunches
v-bar pulldowns
reverse pec dec
leg raises
seated rope rows
rickshaw shruggs
standing curled bar curls
preacher curl machine
concentration curls
30 minutes on treadmill
DE/SQDL
Speed Squats w/Buffalo Bar and Green Bands
415x2x8
Conventional Romanian Deadlifts
135x5
225x5
315x5
405x5
455x5
475x5
Reverse Hypers
2pl+2quartersx10x3
Spud Abs
50x20
70x20
90x20
DE/SQDL
Speed Squats w/buffalo bar and green bands
385x2x8
Modified sumo stance deadlifts
225x3
315x3
405x3x2
GHR
bwx10x3
Reverse Hypers
4plx12x3
Spud abs
70x20x3
ME/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
3 board press, competition grip
45x20
95x10
135x10
185x5
225x5
275x3
315x3
365x1
405x1
added 3 board
455x3
495x1
545x0 missgroove
545x1 5 pounds under current pr.
Grappler Viking Press
Bar + Plate Per Arm x 10 (180 lbs)
Bar + Plate + Qaurter Per Arm x 10 x 2 (230 lbs)
Bar + 2 Plates Per Arm x 10 (270 lbs)
Bent Rows
115 x 6
165 x 6
205 x 6
255 x 6
295 x 6
Tricep Pressdowns
50 x 20
70 x 15
90 x 12
110 x 10
Felt like shit today, I was glad to make it through this workout.
Extra
AM
25 minutes eliptical, 20 minutes recumberant Bike
PM
Pinch Plate Holds
25's x 10 seconds x3 sets
Hex Dumbell Holds
20'sx30 secondsx3 sets
30 minutes treadmill
ME/SQDL
Rack Pulls from 1-2 inches below knee
135x3
225x3
315x3
405x1
495x1
585x1
675x1
765x1 PR!!
Zercher squats w/14" cambered bar
155x5
245x5
335x5 (well, I did 3 one set and two right afterwards)
385x5 (did 4 and couldn't hold on anymore, set back up and did another rep)
GHR
bwx10x3
Reverse Hypers
4plx10x3
Spud abs
70x20x3
Awsome workout!!
DE/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Speed Floor Press to a 3 Board w/doubled monster mini's
275 x 1 rep at wide, neutral, close
315 x 1 rep at wide, neutral, close
365 x 1 rep at wide, neutral, close
Dumbell Bench with bands wrapped around back
100's + blues x 5 x 3
Dumbell Rows
100's x 10
140'sx10x2
Superset
Overhead band triceps extensions w/green band 3 sets fo 50
Hammer curls 30x20x3
Extra
Bunch of calves
Bunch of curls
Bunch of lats
Bunch of rear delts
30 minutes on treadmill
DE/SQDL
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Speed Squats w/Safety Squat Bar + 80 pounds of chain
475x2x6
Deadlift off of platform
225x2
315x1
405x1
495x1
545x2
565x2
585x2
605x2 I was going to go heavier but I ripped two calouses off of my hand on the second rep
GHR
bwx10x3
Reverse Hypers
6plx10x3
Spud Abs
70x20x3
