Recovery
Leg press
1x13
1x14
1x15
leg extension
3x15
leg curls
3x15
treader
running
1:00 on 1:00 off by 9 sets
Military
110x5
125x3
140x3
1a)palms facing lat pulldowns
4x8 135
1b)dbell lateral raises
4x8 20
2a)decline fly
4x8 25
2b)drag curl
4x8 50
10 mins elliptical
1 min slow 30secs fast
first day back been sick all week
Pullups
4 sets of 3 used different grip every set
standing abs
3x10
Sprint
3x30s 5.0 @ 4%incline
2x30s 6.0 @ 5%incline
Deadlifts
135x5
185x5
225x5
275x5
1a)back extensions
4x8
1b)ab machine
4x8
Military
65x5
85x5
95x5
115x5
135x5
1a)tricep extension
4x8 75
2a)seated row OH grip
4x8 135
2b)pec deck
4x8 145
2a)hammer curl
4x8 30
26 mins treader
Squat
225x5
245x5
255x5
265x5
275x5
standing abs
4x8
circuit
curl to press x5 20 yard sprint
dbell pushups x5 to 20 yard sprint
waighted gironda situpsx5 to 20 yard sprint
dbell swings x5 to 20 yd sprint
floor press x10 to 40 yard sprint
Upper
1a) pullups different grips
3,3,3,3,3,3,3
1b)dbell floor press
55, 55, 60, 65, 70, 75
decline fly
4x8x30lb
machine curls
4x8 30, 40, 50, 50
tradmill sprints
6% 6mph 15s x3
7% 6.5mph x15s
7% 7mpg x15s
RDL’s
95x5
145x5
195x5
245x5
295x5
1a)back extension
4x8x10lb meb ball
1b)machine crunch
4x8x40lbs
Military press
95x5
115x5
125x5
135x5
145x5
Pec deck
4x8
hammer row
4x8 60 60 70 80
machine tricep dip
4x8 135 150 150 165
27 mins on treader
weight 272
Box squat
185x5
225x5
245x5
275x5
295x5
back extension
48x5x25lb
standing abs
2x10
2x8
gironda situps
4x12
Pullups
9 sets of 3 to 4 different grips
pushups
3x10
dips
3x5
incline press
3x8
pullovers
4x8
treader
28 mins
weight 267
Running
1x400m
6x200m 1:30 rest in between
3 rounds of heavy bag
Free Squats
135x5
185x3
225x3
245x3
Standing Single leg curls
4x8
Standing Abs
5x8
weight 265
military
85x8
95x8
115x8
120x8
invered rows
4x6
rolling tricep extensions
1x8 25lb
2x8 30lb
pec deck
3x8 140
29 mins treader
weight 267
Hurricane Day
1a)Treader 8% incline @ 7mph 15sx3
2a)BW rowsx10x3
3a)situpsx10x3
1b)Treader 9% incline @ 7.5mph 15sx3
2b)dbell swing 30x10x3
2c)straight leg bicycles x15 eachlegx3
3a)Treader 10% incline @ 8 mph 15sx3
3b)hammer curl to press 17.5x10x3
3c)russian twists 10x3
Zercher box squat
185x3
205x3
225x1
275x1
pull throughs
4x8
standing abs
4x8
swiss balll leg curls
4x8
30 mins treader
weight 262
RE Upper
Dbell bench palms in
50x12
55x12
60x12
65x12
lat pulldown
4x12 80 lbs
tricep cable reverse extensions
4x12 60lbs
face pulls
4x12
hammer curls
30x12
35x12
35x12
40x8
pec deck
3x12
30 mins treader
lying leg curl
65x8
65x8
65x8
65x8+4+2
leg press
490x8
580x8
580x8
580x12
leg extension
90x15
seated calf
230x12
250x12
15 mins bike
weight 267
Hammer Bench
155x8
155x8+red band
155x8+red band
155x8
flat fly
20x8
25x8
30x8
tricep extension
3x10+5 dead stop
floor flys with cable
4x8
31 mins treader
Conditioning Day
10,9,8,7,6,5,4,3,2,1 reps
Jump ropenever did less than 6 reps
jumping jacks
push ups
walking lung reps 10-6
reverse lung reps 5-1
bent rows 10-6
shoulder press 5-1