T Nation

Coach Zoo!


#1

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 4
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
30's x 7
x 7
x 7
x 6

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 4
x 3
2B.) Overhead Rope Extensions, Tempo: 3110, Rest 3 minutes
60 x 7
x 7
x 7
x 7

3.) Chins to Failure: 6


#2

1A.) Deadlifts, Traditional Grip, Tempo: 31X0, Rest: 10 seconds
245 x 6
x 6
x 6
x 6

1B.) Reverse Hypers, Rest, 3 minutes
BW x 8
x 6
x 6
x 3

2.) Leg Press, Tempo: 41X0, Rest: Whatever's needed

This leg press was extremely different than any one I had used before. It seemed like it accomodated for the strength curve very well though I had to use a lot less weight than on traditional leg presses.

Three 45's each side x 10
x 10
x 10
x 10


#3

1A.) Push Press, 10 sets of 5, Rest: 10 seconds

(135 x 5) x 7
(145 x 5) x 3

1B.) Alternate Grip Pull Ups, Rest: 120 seconds

(BW x 5) x 6
(BW x 4) x 6

I love push press day.


#4

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35's x 7
x 7
x 5
x 5

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 6
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
70 x 4
60 x 3
60 x 2
60 x 2

3.) Chins to Failure: 7


#5

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 6
x 6
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35's x 7
x 7
x 5
x 5

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 6
x 6
x 6
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
70 x 4
60 x 3
60 x 2
60 x 2

3.) Chins to Failure: 7


#6

1A.) Deadlifts, Traditional Grip, Tempo: 31X0, Rest: 10 seconds
255 x 6
x 6
x 6
265 x 6

1B.) Reverse Hypers, Rest, 3 minutes
BW x 8
x 8
x 8
x 8

2.) Leg Press, Tempo: 41X0, Rest: Whatever's needed

Three 45's + 25 each side x 10
x 10
x 10
x 8


#7

1A.) Push Press, Rest: 10 seconds

(160 x 4) x 10

1B.) Alternate Grip Pull Ups, Rest: 120 seconds

(BW x 6) x 2
(BW x 5) x 4
(BW x 4) x 4


#8

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 7
x 7
x 7
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35's x 8
x 7
x 4
x 4

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 5
x 4
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 2
60 x 2
60 x 3

3.) Chins to Failure: 7


#9

I got a flat tire on the way to the gym today. Instead of my normal leg routine I decided to use my frustration and max on deadlifts. I got 405 on a straight bar with a traditional grip which was a decent PR. I haven't gone heavy with a traditional grip in years so it felt real good to get 405.


#10

1A.) Push Press, Rest: 10 seconds

(180 x 3) x 10

1B.) Alternate Grip Pull Ups, Rest: 120 seconds

6
6
6
6
5
5
4
4
5
5

The 180 felt very heavy at first but after a couple sets it actually got lighter. I was very pleased I got three reps on all ten sets.


#11

I was sick all week so I wasn't able to train. Additionally once I recovered, it was my best friend's birthday, my other good friend's last night in town before leaving for school and I had just found out I passed my boards for massage therapy... so I had some celebrating to do.

Even after all that my work outs still progressed pretty well.

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 8
x 8
x 6
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35's x 8
x 7
x 5
x 4

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 5
x 4
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 3
60 x 3
60 x 3

3.) Chins to Failure: 8


#12

I decided not to superset reverse hypers with my deadlifts just because I have too much fun going really heavy on deadlifts.

315x6
x6
x6
x6

After the 4th set I felt like throwing up so I decided to stop the workout. It didn't help that I was working out with all my high school athletes making the weight room smell like tulips.


#13

1A.) Push Press, Rest: 10 seconds

(160 x 5) x 10

1B.) Alternate Grip Pull Ups, Rest: 120 seconds

6
6
6
6
5
5
4
4
5
5

I didn't make any improvement on my pull ups (most likely from being sick all last week) but my push presses went extremely well.


#14

1A.) Close Grip Chins, Tempo: 4010, Rest 10 seconds
bw x 8
x 8
x 7
x 5
1B.) Incline Alternating Dumbbell Curls, Rest: 3 minutes
35's x 8
x 6
x 3

2A.) Parallel Bar Dips, Tempo: 3110, Rest: 10 seconds
25 x 8
x 8
x 7
x 6
2B.) Overhead neutral grip french presses, Tempo: 3110, Rest 3 minutes
60 x 5
60 x 4
60 x 3
60 x 2

3.) Chins to Failure: 9

I've stopped making progress on this day so I'm going to switch up my exercises. All the other days will continue as I had planned.


#15

Deadlifts:

355x4
x4
x4
x4

I won't be able to lift for the rest of the weekend so I decided to throw in some bench press sets and ramped up to:

225 x 7


#16

Push Press:

205x2
205x2
205x2
205x2

Dumbbell Rows:

120x5
120x5
120x5
120x5

Dips:

BW+70 x 2
BW+80 x 2
BW+90 x 2
BW+90 x 2
BW+90 x 2

That last dip took about 8 seconds to complete. It was awesome.

This workout left me feeling amazing. I love doing multiple sets of low reps.


#17

Bench Press

185x5
195x5
205x5
215x5
215x5
215x5

Pull ups between every set

8
8
6
5
5

Was not feeling very strong today.


#18

Squats (femurs below parallel)

315x3
315x3
315x3
315x5

I felt great on that last set.


#19

Push Press:

215x2
215x2
215x2
220x1

My 2nd rep on the last set made it about 95% of the way up then came right back down.

Dumbbell Rows:

130x5
130x5
130x5
130x5

Dips:

BW+70 x 2
BW+100 x 2
BW+100 x 2
BW+100 x 2