Midwest Madness

Wednesday: Legs

Exercise Sets Reps
Front Squats 6 3 (125, 145, 175, 195, 215, 265lb)
SLDL 3 8/5/12
Weighted Dips 3 (1x Wide, 1x Close, 1x Reverse) 6-8
DB Curl 2 10-12 (35lb)
DB Calf Raise 2 15-20 (50lb)
Weighted Decline Sit-Ups 2 12-15 (+25lb)
5 Likes

A killer workout and love the new layout style…gonna steal this lol

I stole it from ThrowAway!

1 Like

Monday: Shoulders, Triceps, Traps & Abs

Exercise Sets Reps Weight (lbs)
Walk 2.6 Miles 1 dog-walk to failure Doggo
Press (Behind the Neck) 3 12-15, 6-8, 6-8 to failure 85x12, 125x8, 175 x7
DB Lateral Raise 3 12-15, 6-8, 6-8 to failure 15x15, 30x8, 45x10+2*+2*(*partials)
One Arm Cable Lateral Raise 3 12-15, 6-8, 6-8 to failure 10x15, 15x8, 25x6+4* (*negatives)
Barbell Shrug 4 12-15, 6-8, 6-8, 6-8 135x15, 225x8, 315x4, 405x8
Cable Pushdown 4 12-15, 6-8, 6-8, 6-8 to failure 25x15, 50x12, 75x8, 100x12+4+2 (rest pause)
Lying Tricep Extension 4 12-15, 6-8, 6-8, 6-8 to failure 45x15, 65x8, 95x8, 115x10* (dog-spotter kept licking my face)
Cable One Arm Pushdown 2 12-15, 6-8 to failure 25x10, 35x10+3+2 (Rest Pause)
Hanging Leg Raise 1 AMRAP 15 (got bored)
3 Likes

Tuesday: Back & Rear Delts

Exercise Sets Reps Weight (lbs)
Cable Pullover using Rev grip EZ Curl and Incline Bench 4 10-15, 6-8, 6-8, 6-8 to failure 50x15, 75x8, 100x10, 125x10+4*+4* (*rest pause)
Narrow Grip, Underhand Lat Pulldown 2 10-15, 6-8 to failure 125x10, 150x8
Barbell Rows 4 10-15, 6-8, 6-8, 6-8 to failure 135x15, 185x8, 225x8, 275x6
DB Bent Over Lateral Raise 2 10-15, 6-8 to failure 20x15, 30x12
Hyperextensions 2 6-8, 6-8 25x8, 35x8

Trying to mimic nautilus pullover machine with the first exercise…worked pretty well…I think

2 Likes

Friday: Chest & Biceps

Exercise Sets Reps Weight (lbs)
Rower 10 Min Row For Time Zone 1-2 (warmup)
Incline Bench Press 3 10-12, 6-8, 6-8 to failure 135x12, 225x6, 275x6
DB Bench Press 3 10-12, 6-8, 6-8 to failure 60x12, 80x8, 110x10
DB Incline Fly 3 10-12, 6-8, 6-8 to failure 12x35, 8x45, 60x8
DB Incline Curl 3 10-12, 6-8, 6-8 to failure 20x12, 35x8, 50x7
Swiss Bar Hammer Curl 2 6-8, 6-8 to failure 97x8, 117x6+1* (*partial)
Hanging Leg Raise 2 15 N/A
3 Likes

Monday: Shoulders, Triceps, Traps & Abs

Exercise Sets Reps Weight (lbs) x Rep
Rower 10 mins Row for Time N/A
Press (Behind the Neck) 3 10-12, 6-8, 6-8F 85x12, 125x8, 175 x8
DB Lateral Raise 2 10-12, 6-8F 25x12, 50x7
One Arm Cable Lateral Raise 2 6-8, 6-8F 15x10, 25x5+3* (*self-assisted)
DB Shrug 3 10-12, 6-8, 6-8F 50x12, 80x8, 110x20
Cable Pushdown 3 10-12, 6-8, 6-8F 50x12, 75x8, 110x7
EZ Bar Lying Tricep Extension 2 10-12, 6-8F 67x12, 117x12
Cable One Arm Pushdown (Rev.) 2 10-12, 6-8F 25x10, 35x8+1* (partial)
Hanging Leg Raise 1 15-20 16
2 Likes

Wednesday: Back & Rear Delts

Exercise Sets Reps Weight (lbs) x Rep
DB Pullover 3 10-15, 6-8, 6-8F 50x12, 75x8, 90x10
V-Grip Lat Pulldown 3 10-15, 6-8, 6-8F 50x12, 75x10, 135x10+3*+2* (*rest pause)
Close Grip Chin-Up 2 10-15, 6-8F BWx10, +25lbx6
Barbell Rows 3 10-15, 6-8, 6-8F 125x12, 175x10, 215x8, 265x8 (extra set)
Deadlifts (top range of motion) 2 8-10, 6-8 305x10, 375x6
DB Bent Over Lateral Raise 3 10-15, 6-8, 6-8 25x15, 35x8, 45x6
3 Likes

Thursday: Chest, Biceps & Abs

Exercise Sets Reps Weight (lbs) x Rep
Walk 2 Miles N/A N/A
Incline Bench Press 3 10-12, 6-8, 6-8 135x12, 185x8, 225x6, 275x3
Weighted Dips 3 10-12, 6-8, 6-8 BWx12, +45x8, +90x8
DB Fly 3 10-12, 6-8, 6-8 12x35, 8x45, 65x6
Single Arm DB Preacher Curl 3 10-12, 6-8, 6-8 25x15, 35x8, 40x4+2* (self-assisted reps)
DB Hammer Curl 2 10-12, 6-8, 6-8 45x10, 50x8, 60x7
Hanging Leg Raise 1 15-20 17
4 Likes

Sunday: Legs

Exercise Sets Reps Weight (lbs) x Rep
Bike Ride 4 miles 1 bike ride with daughter to ice cream shop 1x Ice cream
Reverse Hyper Leg Extensions 3 12-15, 10-12, 8-10F 50x15, 90x12, 180x10
Hatfield Squat 3-4 10-12, 8-10, 8-10F 155x12, 245x10, 335x10, 385x10
Landmine Hack Squats 2 10-12, 8-10F 70x12, 115x20
Reverse Hyper Leg Curl 3 10-12, 8-10, 8-10F 50x15, 90x12, 180x10
Stiff Leg Deadlift (straight legs to focus on hamstrings) 2 10-12, 8-10F 215x12, 305x15
Standing Calf Raise 2 10-12, 10-12F 155x30*, 245x12* (*monster-mini band)

Was going to workout sooner today but had a request to do something fun from my littlest one. So ice cream and bikes were my warmup.

4 Likes



Used SSB and Band Pegs to do Hatfield squats, SSB and 2x6 for calf raises, and DIY Reverse Hyper worked well for Leg Extensions and Leg Curls. Got to focus going slow on the negatives to avoid building up a bunch of momentum and get the weights swinging…takes a bit of practice.

Really liked the Hatfield squats and Landmine Hack Squats. The landmine will also take some practice as it’s tricky to get a heavier weight up on your shoulder when facing away from the land mine. Will have to think more how to get it loaded up properly. I really like the way it feels but I need more weight on it.

5 Likes

Monday: Shoulders, Triceps, Traps & Abs

Exercise Sets Reps Weight (lbs) x Rep
Ruck 2.5 Miles N/A (+25lb)
Seated DB Press 3 10-12, 6-8, 6-8F 30x15, 50x10, 75x17
DB Lateral Raise 3 10-12, 6-8, 6-8F 25x12, 35x8, 45x9+1*+1*+6** (*rest pause, ** partials)
DB Shrug 3 10-12, 6-8, 6-8F 50x12, 70x10, 120x12
Cable EZ Bar Pushdown 3 10-12, 6-8, 6-8F 50x15, 75x8, 110x8
Cable One Arm Pushdown (Rev.) 2 10-12, 6-8F 25x8, 30x16
Hanging Leg Raise 1 15-20 17

My gym partner was hit pretty hard by the ruck.




5 Likes

@throwawayfitness what are those dumbbell hooks you got called? I think I am finally ready to pick some of those up for db work. I like db pressing but when the weights get up around 90lbs or more they are a pain in the rear to get set up and I just end up opting for a barbell lift.

1 Like