4-Day Upper/Lower

Lower 3/7/09

Deadlift: 305lbs 5x5, 2 min rest between sets.

DB Split Squats: 4x8/side 60lb DB’s, 1 min rest

BB Lunge: 4x8/side 155lbs, 1 min rest

Back Extension/Ham Raise BW+25 3x10 supersetted with 1 minute ab bridges

3/9/09 Upper

BB Bench 5x5: 200lbs on the 4 set had brief rest (5 sec) between 4th and 5th rep. Failed on last rep of 5th set.

1-Arm DB Row 5x5: 120lb DB’s using wrist wraps

90 seconds rest between above exercises

Dips BW+45: 4x8
Wide Pull-Ups BW+10: 4x8

60 seconds rest between above…gotta figure out a way to stop body from swinging on both.

Incline DB Press: 65lb’s 2x10, 2x8 nothing left on last rep of last set

DB Hammer Curls: 35lb’s 4x10

No rest between these 2 exercises, 1 minute after each circuit.

As of 3/9/09 current body weight is 161 lbs, waist size 30.2 inches, suprailiac measurement is 2mm.

Also, I’m 5’9" and 24 years old

3/10/09 Lower

Power Clean 1x3 at 155lbs, bar speed was too slow and I failed on rep 4
4x5 at 135lbs w/good bar speed.

Front Squat 5x5: 205lbs

-90sec rest for first 2 exercises.

Reverse Lunge 145lb BB: 4x8/side 60 sec rest

Romanian Deadlift 255lbs: 2x7 and 1x3, plus an additional 4 reps with straps

Need suggestions for boosting power clean and the Romanian deadlift. Should I use lifting straps to get the reps out on the deadlift?

3/11/09 GPP

Double KB Clean and Press 6reps
Renegade Rows 6reps/side
Turkish Get-up 3reps/side
1 KB Front Squat 8reps/side
1 KB Swing 15reps/side

Completed this Circuit 7x’s with 70 seconds rest after each circuit. On the last set I added 2 reps for each exercise and 5 for the swings. This was done with 40lb kettlebells. I had planned to do some running on the treadmill with an incline after this, but I was spent!

312/09 Upper

1-Arm DB Shoulder Press: 75x5x1/side, 65x6x4/side
-I lowered the weight and really worked on form since I was kinda half-assing it last week.

Neutral Grip Pull Up: BW+45 5x5…did this as an alternating pair with the shoulder press

Dip BW+45 2x10, 2x8 alternated with rear cable delt flys: 45lbs 4x8/side

DB Incline Bench 70lbs 2x8, 1x7, 1x6
Hammer Curls 40lbs 4x8
Supersetted last 2 exercises with no rest.

3/13/09 Cardio

Just finished up a set of midnight shifts and was really not feeling great. Ran for 30-35 minutes, distance was about 5 miles. Its been awhile since I’ve run for distance and I need new running shoes, so needless to say my knees and joints were aching.

3/14/09 Lower

…supposed to deadlift today, but for some reason I just couldn’t do it, not even at the same weight from last week. I think the running w/bad shoes fucked my lower body up.

Back Squat: 5x6 234lbs lotta joint/hip pain

DB Split Squat 4x8/side 65lb DB’s again, lotta pain

BB lunge 155lbs 4x8/side whole lotta pain in my right hip flexor area.

Back extension +45lbs 3x8 supersetted with 1 min ab bridges…

I think I need to go to a foot doctor to see if my severe under-pronating is what is killing my lower body development.

Any thoughts?

PS…this is not the workout I wanted to have before my bachelor party today

I’m in no way an expert on these things, but have you tried foam rolling,tennis ball and mobility work? It’s worked wonders for me. Maybe give it a shot before dropping serious cash on a doc. Good luck with the bachelor party.

3/16/09 Upper

BB Bench 200x5,200x4,200x4, 200x6, 200x7
Alternated with
1-arm DB Row 5x6 @ 120lbs with straps

Dip BW+50 4x8, only got 7reps on the last set
Alternated with
Wide Grip Pull-Up 4x8 BW+15lbs

DB Incline 70lbs x10,x9,x7,x6+3 forced reps
DB Preacher Curl 2x8 @ 35lbs, 2x8 @30lbs with full extension

…Last to sets of BB Bench were with forced reps as well.

Not pleased with performance today, was kinda tired. Didn’t get much sleep last night and I’m still “recovering” from my bachelor party. Dunno if I should deload or try some plateau busters for the bench press.

3/17/09 Lower

Power Clean 5x3 145lbs…form still needs work
1 min rest

Front Squat 185x5, 195x5, 205x5, 205x5, 215x5…form slacked on last set, first time ramping the weights and I liked it. 1min 30 sec rest

BB Reverse Lunge 135x8/sidex2, 145x8/sidex2 1 min rest

RDL 235lbs 3x10

Cable crunches 140lbs 3x15 supersetted with 1min static bridges

3/18/09 Energy Systems (Kettlebells)

Double clean and press 8/side
Renegade row 8/side
Turkish get-up 4/side
1-arm front squat 10/side
1-arm swings 18/side

1 minute rest between sets x5…pretty exhausting.

I’ve been using Scivation X-tend (lemonade flavor) for the past few work outs and saving Surge (original flavor) for strictly afterwards. The jury is still out anybody else use this stuff?

[quote]bparis wrote:
3/18/09 Energy Systems (Kettlebells)

Double clean and press 8/side
Renegade row 8/side
Turkish get-up 4/side
1-arm front squat 10/side
1-arm swings 18/side

1 minute rest between sets x5…pretty exhausting.

I’ve been using Scivation X-tend (lemonade flavor) for the past few work outs and saving Surge (original flavor) for strictly afterwards. The jury is still out anybody else use this stuff?[/quote]

I like this energy systems day-I may steal it from you. What kind of weight you using for the KB’s?

And sorry i can’t help with the Scivation X-stuff…I’ve never tried it.

Keep up the hard work bro

Strength and honor-

I’m using 2 40lb bells for these training session. Like barbell complexes I like the ability to constantly vary sets/reps/rest times to keep things difficult. Only problem is the more I get into kettlebells and complexes, the more I have to remind myself to run enough to at least maintain my speed.

Do you keep your running to once or twice per week? I know you hinted that you were in some sort of govt/law enforcement profession.

As far as supplements go, what are you using? I keep to fish oil, zma, creatine, bcaa and Surge (post weight training only)

3/19/09 Upper

1-arm Shoulder Press 65x5, 70x5, 75x5x3
Alternated with
Neutral Grip Pull-Up BW+ 40x5, 45x5, 50x5, 50x5, 50x5
1-1.5 min rest
-having trouble with the pull-ups, needing to reset myself during the reps

Dips BW+50 4x8, 1x7
Alternated with
Rear Delt Cable Flyes (1-arm) 50lbs 4x8/side
1min rest.

Incline DB Press 70lbs x10, x8, x10 (forced reps), x8 (more forced reps)
Supersetted with
Incline DB Cur 40lbs 4x6

3/21/09 Lower

Sumo Deadlift 315lbs 5x5 (with straps)

DB Split Squat 4x6/side with 75lb DB’s

BB Lunge 3x6/side 165lbs

Pullthroughs 160lb 3x10 supersetted with standing cable ab rotations 90lbs/side

2 min rest for deadlift, 1 min for everything else.

Was supposed to run yesterday but was too tired, so I used it as my day off and will run tomorrow

3/22/09 Energy Systems

95lb Barbell 8 reps exercise, 4 reps 90 seconds rest
BB Row
Hang Clean
Front Squat
Shoulder Press
Back Squat
Good Morning

25 minute run

3/23/09 Upper

Using the CW 25 rep method:

BB Bench 205lbs: 4,7,10,13,16,19,22,25
1 min rest between sets

BB Row 185lbs: 6,12,16,20,25
Same rest

Dip BW+50: 1x10, 1x10, 1x6, 1x5.5
1 min rest

C-Grip Seated Cable Row: 150lbsx8, 160x10, 170x8x2…1 min rest

DB Incline 70lbs: 2x10, 1x9, 1x8 (trying for 4x10) Supersetted with Preacher Curls Bar+60lbs 1x8, 3x6

3/24/09 Lower

Hang Clean 145 5x4 60sec rest
…like these better for some reason I get better speed than the power clean

Back Squat 245 to 26 reps 60sec rest
4,8,11,16,21,26
I am really starting to like this method (Chad Waterbury), definitely keeps you honest as far as form is concerned

Reverse BB Lunge 145lbs x8reps/sidex2, 155x8reps/sidex2 60sec rest

RDL 245 3x10

Incline reverse crunch x15reps supersetted with 60sec bridges