On The Road Again...

Training Logs
21

Friday 5/22 Chest/Back

DB Deadlifts: 55x20, 85, 95, 105, 105 x 10-15

DB Floor Presses: 55, 65, 75, 80 x 10-15

T-Bar Rows (used the t-bar plate loaded machine today because i was too lazy to settup the landmine): Bar 45, 90, 135, 135 x 8-15

Machine Presses: 110, 150, 170, 190 dropset x 10-15

Lat Pulldowns (seated backward, lower back curled over knee rest, legs curled under body): 110,120,130,140 x 10-15

Straight- Arm Rope Pull Downs: 85, 95, 105 x 15

Cable Flies (pronated grip, changing cable height each set): 30, 30, 30 x max reps

22


Gym Closed on Memorial Day. Ate Ice Cream Twice and never looked back.

23


Tuesday 5/26: Back/Chest

BB Sumo Deads (First time ever trying…suprisingly): 165,165 x 12, 245,245 x 8, 295 x 6, 225 x 8 (love these, new fave exercise)

DB Press (slight decline): 65,70,75,80 x 10-15

Seated Rows (Real Wide Grip): 105,120,130,140 x 6-12

Machine Presses: 150,170,190,210 x 7-15

Close-Grip Lat-pulldowns (Seated Reverse): 105,120,135,150 x 8-15

Suppinated Cable Flies (Changing pulley height each set): 30,40,30 x max reps

Pec-Dec Flies: 110,120,130 x 10-15

Kneeling 1-Arm Straight-Arm Cable Pull-Downs: 45,50,60 x 10-12

Face pulls (high pull, high elblow, shoulder blades in pocket): 100,110,120 x max reps

*25 mins HIIT on incline Treadmill

*20 mins Stair Stepper with calf raise/stretches every other minute

*15 min hot tub soak

THE VOLUME ON THIS WORKOUT MAY HAVE BEEN A LITTLE EXCESSIVE, BUT I WANTED TO MAKE UP FOR THE LONG WEEKEND AND A SHORT GYM WEEK. IM IN A WEDDING THIS WEEKEND SO IT WONT BE THE HEALTHIEST WEEKEND SPENT EITHER. MORE-SO, DURING THE WORKOUT I HAD TONS OF ENERGY/STRENGTH. I THINK THE SUMO DEADLIFTS GOT ME PUMPED. MY SHIRT WAS EXTRA SOAKED TODAY AND THE SWEAT LINE RECEDING INTO MY SHORTS WAS LOWER THAN NORMAL. I DEFINITELY GOT IT IN!!!

24

WEDDING WEEKEND: Had a long weekend, lots of eating, drinking and being merry. Managed to sneak in a full weeks worth of lifts. Luckily the majority of family in town are all gym-goers. We basically rolled in dick deep and took over the place. SQUAD.

Here is a quick synopsis of what i did during my “mini-vaca”.

WEDS: LEGS (Power outage at gym but they let us train in the dark! Had to move fast and giant set everything. Best leg workout ive had in months)

FRONT SQUATS
REAR FOOT ELEVATED LUNGES
DB SUMO SQUATS
LEG PRESS MACHINE
PRONE LEG CURLS
SEATED CALF RAISES

THURS: SHOULDERS/UPPER BACK

HAMMER STRENGTH PRESSES
SEATED BENTOVER DB RAISES
REAR DELT CABLE CROSSES
CABLE SIDE RAISES
SS/W
FACE PULLS
SMITH UPRIGHT ROWS
DB SHRUGS
ss/w
MID-PULLEY STRAIGHT ARM SCAPULAR SQUEEZE

*30 MINS TREADMILL

FRIDAY: ARMS

CLOSEGRIP BENCH
ss/w
BB CURLS
CROSS BODY HAMMER CURLS
ss/w
BW DIPS
CABLE CURLS TO EAR
ss/w
OH CABLE EXTENSIONS
1-ARM ROPE CURLS
ss/w
ROPE PULLDOWNS

*30 mins treadmill

SATURDAY: PRE-WEDDING CHEST/BACK PUMP

RACK DEADLIFTS FROM REAL LOW SHIN
SLIGHT DECLINE DB PRESS
INCLINE BB PRESS
ss/w
MEADOWS ROWS
WIDE GRIP LAT PULLDOWNS (SEATED REVERSE)
WIDE GRIP SEATED CABLE ROWS
CABLE FLIES *Changing each set to random height and angles

25

Monday 6/1: Chest/Back

1-Arm DB Press: 40,55,60,65,70 x 8-15

Bentover BB Rows: 95,135,145,145 x 8-12

Incline 1-Arm DB Press: 45,55,65,70 x 8-15

Seated Wide Grip Rows: 90, 105, 150, 165 +Dropset x 8-15

Landmine Close Grip Standing Press: Bar +25, +50, +100/dropset to 50 x 8-15

Medium Grip (row bar) Lat pulldowns (back over leg pads): 105,120,135,165 x 8-15

Cable Flies (changing height each set): 30,30,40,50,20,20 x max reps

Rope Face Pulls: 45,50,50 x max reps *focus on cues and squeezing peak contraction
ss/w
Rope Straight arm Pulldowns (Waist bent at 45 degree angle): 65,70,75 x max reps

26

Tuesday 6/2 : Legs

Hack Squat Machine (Deep Reps): 90, 70, 50 x 10-20

Rear Foot Elevated Lunges: BW + 20 x 3 x 10

Leg Press (sled): 90,180,270,360,450 x 10-15

Hip Thrusts: 50,60,60 x 10-15

Cable Pull-throughs (first time trying, love these): 45,50,60 x 10-12

Single Leg Extensions: 50,60,60 x max reps

Single Leg Prone Curls: 30,50,50 x max reps

*15 min incline walk/jog

*10 min stair master with calf stretches

27

Wednesday 6/3/15: Shoulders/traps

DB Shoulder Press: 45,55,60,50 x 8-12

DB Side Raises: 20,25,30 x 10-15

Seated Bentover DB Raises: 15,20,25 x 10-15

Smith Snatch Grip Upright Rows (Slight Bend in waist): 95,115,135,95 x 10-max reps

Cable 2-hand Over-Head Raises (facing machine, first time trying, awesome rear delt/trap exercise): 45,50,55 x 10-15 dropset

Pec Dec 1-Arm Rear Delt: 30,35,40 x 10-15

Landmine 1-Arm Shrugs (Facing away, bar at side): Bar 25, 50, 75, 100 x 12-25/max reps

DB Shrugs (slow, peak contraction squeeze for 2-3 seconds): 65,70,75 x 10-20/max reps

*25 min incline jog

*10 mins stairmaster

28

Thursday 6/4/15: ARMageddon

DB CURLS: 30,35,40,50/20 x 10-15 dropset
ss/w
DIPS: BW, BW, BW, BW x 15

LYING CABLE CURLS (on seated lat pull): 30,40,50 x 10-15

SEATED CABLE OH EXTENSIONS: 70,90,90 x 10-12

BENTOVER LOW PULLEY TRI EXTENSIONS: 20,30,40 x 10-12

BENTOVER LOW PULLEY CABLE CURLS: 30,40,50/20/10 x 10-15 dropset

CABLE CROSS BODY 1-ARM PULLDOWNS: 40,50,60 x 10-12

INCLINE DB CHEST TOUCH INWARD EXTENSIONS: 20,25,30 x 8-12

SEATED MACHINE CONCENTRATION CURLS: 50,60,50 x max reps
ss/w
SEATED DIP MACHINE: 130,150,150 (full stack) x 8-12

*25 mins incline jog/walk
*10 mins hot tub

29

Friday 6/5: Back/Chest

Sumo Deads: 135, 235, 285, 285 x 5 (felt week, stayed low weight/rep)

Smith Press w/1-arm negatives: 95, 115, 135 x 8-10

Bentover 1-arm Smith Rows: 95, 115, 135 x 8-12

Lat Pulldown (seated backwards): 105, 120, 135, 150

Machine Presses: 135, 165, 190, 215/115 x 8-15 dropset on last set

Cable Flies: 30,40,40,20 x max reps (different angles and pulley height each set)

Face Pulls w/long rope attachment: 50, 65, 65 x max reps
ss/w
Standing Rows w/long rope atachment: 110, 125, 140/110 x max reps (squeezing each peak contraction dropset on last set)

*incline jog/walk 30 mins

30

Monday 6/7: Chest/Back

1-Arm DB Press: 45, 55, 65, 75 x 10-15

Landmine T-Bar Row: Bar 50, 100, 150, 175 x 7-15

Seated Rows: 1045,120,135,150/90 x 8-15 dropset

Lat Pulldown Underhand Grip: 90, 120, 135, 150, 165 x 8-20

Cable Flies (different angles each set): 30,40,50,40,20 x max reps/30 second rest between sets

Straight Arm Rope Pulldowns: 50,65,65 x 10-15
ss/w
1-Arm Cable Press: 50,65,65 x 10-12
ss/w
Feet Elevated Pushups: BW, BW, BW x max reps

Pec-Dec Flies: 90,110, 125 x max reps

*35 mins incline treadmill

31


Tuesday 6/9: Wheels

Squats: 135, 155, 175, 175 x 10-15

Romanian Deadlifts: 135 x 3 x 10

Landmine Reverse Lunges: Bar, Bar+10, +20 x 10-12

Landmine 1-Arm OH Sumo Squats: Bar, Bar +10, Bar+20 x 10-12

Rope Pull-throughs: 50, 50, 50 x 10

Single Leg Machine Presses: 50, 65, 80 x 10-12

Single Leg Extensions: 30, 30, 30 x max reps

Prone Hammie Curls: 50, 70, 90 x max reps

*25 mins incline walk

*10 mins stair machine w/calf stretches

32

Wednesday 6/10: Shoulders/Upper Back

Ive been working this split for a couple months and I feel that my gains are starting to slow. Next week I will run a 5 day de-load moving into my new plan. Push, Pull, Legs, Push, Pull, Legs. As my body seems to respond best to high volume (as shown in my shoulders which get the most direct and indirect work), I think i would do well to try a 6 day split for a 6 week cycle.

I’m most excited about bringing my legs up as they have been the most responsive and also my most underdeveloped body part (part gentics, part being lazy about them.) But I’ve really enjoyed them as of late. I get a great pump in my quads, I notice them getting stronger week by week and i feel that adding a few inches to them would really round out my physique quite well. After my 6 week plan, i will go back to 5 days and still work in legs twice a week somehow.

Its been hard to fit them in because im already doing a chest/back workout twice a week. Both have responded well. With my persistent shoulder issue i have been really focused on incorporating more pulling movements into my split to even out all of the pressing. More to come later…

Yesterdays workout:

1-Arm Seated DB Presses: 40, 45, 50 x 10-12
ss/w Band Work

Standing Cable Presses: 40, 50, 60, 70, 80 x 10-15

Smith Snatch Grip Upright Rows: 95, 115, 135 x 10-12

Incline Rear Delt Raises: 20,25,20/15 x 10-12
ss/w
Incline Rear Delt Row Burn Sets: 20,25,15 x max reps

DB Side Raises: 25,30,25 x 10-12

DB Shrugs: 65,75,85,90,100 x 10-20 (squeeze and hold at peak contraction)

Rope Face Pulls: 40, 50, 60 x 15-20 (slow and deliberate with peak squeeze)

Rope Rear Delt Straight Arm Pulls: 40,40,50 x 12-20 (rehab work)

*5 mins upper back/trap foam rolling

*30 mins incline treadmill

33

Thursday 6/11: ARMageddon

DB Curls: 30,35,40,45 x 8-15
ss/w
Dips: BW, BW, BW, BW x 12-15

Rope OH Extensions: 60,70,80 x 12-20
ss/w
Cable Cross Body Curls: (slight bend in hips to focus on biceps): 30,40,50 x 10-12

Cross Body 1-Arm Cable Pull-Downs: (slight bend in hips, support hand against chest under working elbow): 20, 30, 30, 40 x 10-12
ss.w
Bentover Cable Curls: 20,30,40, 50 x 10-15

1-Arm Bentover Cable Extensions: 20,30,40 x 10-15

Incline DB Extensions from Chest: 20, 25, 30 x 10-15
ss/w
Seated DB Curl: (hands suppinated) 20, 25, 30 x max reps *pump and burn strict into partial rep finishers

34

Friday: Fullbody/Oly/Strength

Hang Cleans: 135 x 10 x 3, 155 x 5 x 5. (First time ever trying these, look forward to practicing on fridays going forward)

Rack Pulls: (bar set below knee) 135, 225, 335, 225 x 6-20

Clean Grip BB Rear Lunges: 45, 65, 85 x 10

Guillotine Presses: (no rest between sets) 135 x 12 x 4
ss/w
DB Flies: 25 x 10-15 x 4

Cable Flies: 40, 50, 50, 60, 40, 20 x 10-20 (different angle each set)

Straight Arm Rope Pull Downs (bent 90’ at waist): 65, 75, 85 x 10-15
ss/w
Rope Face Pulls: 50, 55, 60 x 15-20 (strict, deliberate, slow)

*30 mins incline treadmill
*foam roll

35

DE-LOAD WEEK: 6/15-6/20

Needed a de-load week before changing programs. Plus I’ve been under the bar for maybe 7 months now without some sort of diversion from what ive been doing. I can feel a plateau in my strength, size but have been consistently dropping BF so all is going as planned.

My de-load is a little different than the norm, but it ended up working out perfectly and am very happy with the choice I made.

I normally work in an office, sitting at a desk all day. I knew i was needed on a job site for the week so i thought this would be the perfect time to implement a de-load. It couldn’t have been more perfect work for what i needed:

We needed to replace 96 light fixtures hung in the air 40 feet. In a building with 6 tennis courts side by side. My job was to bring new fixtures to the guys on the lift and take the old fixtures out to the dumpster. The fixtures were very akward to carry and weighed between around 50 pounds per fixture. Each had a heavy box with a long pole extruding out to the light. Miles of walking each day, back and forth non stop from one end to the other sometimes with a fixture sometimes with tools. Lots of overhead lifting, lifting things from the floor and weighted carries. Plus hoisting all the fixtures up and over the 6 foot dumpster. I can honestly say that if i wasnt in pretty good shape, this work would have kicked my ass. However i embraced it and totally looked at it as my workout for the week. My body was sore and tired by the end of the day and i slept better this week than i have in a long time. I concentrated on pulling and pressing with as good of form as possible. My back acted up on tuesday and lasted the week which was a bummer. However some advil and stretching made it bareable and didnt slow me down any. Its now friday and my back is all but fully recovered. Weird thing is my shoulder didnt bother me once all week. Im thinking all the tennis ball rolling, stretching, band work and focus on keeping my shoulders back and in the pocket has really paid off. Ill make sure to get out and be active this weekend, but all in all i believe i had a very succesfull deload. I feel strong and ready to get back at it monday. My diet stayed in check all week as i didnt go for the normal chicken breast, veggie,rice but opted for somthing a little easier and when with a couple tuna wraps, some yogurt and cheese. My appetite was through the roof every day after work so i know that i was working my ass off.

36

MON_6/22_Chest.Back

Incline Smith: 10 x 4

T-Bar Rows: 8-10 x 4

Machine Presses: 8-15 x 4

Seated Underhand Wide Grip Cable Rows: 8-12 x 4 1 dropset

Lat Pulldown: 10-15 x 3
ss/w
1-Arm Cable Flies: 10-12 x 3

Face Pulls: 10-15 x 3
ss/w
Bentover Straight Arm Rope Pulldowns: 10-12 x 3

Pec Dec Flies: 10-15 x 3

37

TUE_6.23_LEGZ

Front Squats:

BB Romanian Deadlifts:

Snatch Grip Reverse Lunges:

Leg Press:

1 Legged Machine Presses:
ss/w
Machine Calf Extensions:

*Incline walk 35 mins

38

Weds_6.24_Shoulders/Trapz

BB Shoulder Presses (alternating reps in front and behind the neck):

Hammer Strength Machine Presses:

DB Side Raises:

Pec Dec Reverse Flies (seat in highest position):

Cable 1-Arm Reverse Flies (high cable, across body to hips):

Cable 2-hand Front raises: (EZ curl bar raised from hips to all the way OH with straight arms)

Smith Machine Behind the Back Shrugs:(1 giant dropset at the end)

1-Arm DB Shrugs:

39

Thurs_6.25_ARMAGEDDON

Underhand Close-Grip Pullups: BW x 4 x 8-10

Dips: BW x 4 x 12

DB Curls: 30, 35, 40, 45 x 10-15 dropset finisher
ss/w
Seated DB Behind the Head Extensions: 65,75,85,95 x 10-16

Bentover 1-Arm Cable Extensions: 20,30,40 x 10-15
ss/w
Standing 1-Arm Cable Curls to Ear: 40,50,60 x 10-15

Bentover 1-Arm Cable Curls: 30,40,50 x 10-15
ss/w
1-arm Across Body Cable Pulldowns: 30,40,40 x 10-12

Seated Dip Machine: FULL STACK x 3 x 10-12 Dropset Finisher
ss/w
Keiser Air Pressure Cable Curls: (hands suppinated, facing away from stack, arms angled away from body) 20psi, 22, 25 x 15-20 dropset finisher letting out 3-5 psi each set for 3 drops.

*Treadmill Incline Walk/Jog/Sprints x 35mins

40

6/26_Full Body Friday (chest emphasis)

BB Rack Pulls:155, 245, 335, 425 x 4-10, 495 x 3 x 3

Snatch Grip High Pulls: 135 x 5 x 5

DB Jump Squats: 30’s, 40’s, 50’s x 10

DB Walking Lunges: 25, 30 , 35 x 10

Flat Bench DB Presses (3 second Paused Reps): 50, 60, 65, 75 x 6-8

1-Arm Cable Flies: 35, 45, 50, 60 x 10-15
ss/w
Kneeling High Pulley Face Pulls: 40, 50, 60, 50 x 10-15

Farmer Carries: 100 lb Plate in each hand x 40ish yards x 3 (no wraps of course)

Incline Treadmill Work: 35 mins of sprints, jogs, walks, stretches