Wednesday Jan 4, 2017
CGBP 4 x 10 @60% (155)
Romanian DL 4 x 10 (190)
Superset
Incline Bench 3 x 8 @ 155
Barbell Row 3 x 8 @ 155
Band pushdown 1 x 50
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IN THE BANK!!! and in for progress!!!
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Appreciate the support!
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Friday, January 6 2017
Standing Military - 4x10 @ 60% (105)
Squat - 4 x 10 @ 60% (225)
Chins - 3 x 12
SG High Pulls - 3 x 3 @ 135
ABs
Going to ramp up the intensity a bit next week
Rolled into work Monday to find out I’ll be out of town the rest of the week so I have not got an opportunity to lift this week…
That sucks. I’m out of town for work next week, but I made sure the hotel I’m staying it at least had a small “Fitness Room”. Looks like I’ll be doing a dumbbell workout next week! …and swimming, lots of swimming…and hot tub …
Make it work!
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Its definitely tough. Thankfully I don’t have to travel much so my schedule stays pretty set. Gotta work with what ya got I guess
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Find a playground.
Pullups, dips, Squat Jumps (really underrated movement imo), Jump Lunges, sprints, pushup variations.
At the very least balconies or most out door stairs are open so you can do pullups from them.
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Definitely good ideas!
Monday Jan 16, 2017
Standing Military - 4x10 (115)
Squat - 4 x 10 (235)
Chins - 3 x 12
SG High Pulls - 3 x 3 @ 135
ABs
Feels good to lift after a week of not hitting it. I got home from a work trip to my wife getting the flu… so I am hoping she gets better soon and that I do not get it. It has been a slow start for training in 2017.
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Wednesday Jan 18, 2017
CGBP 4 x 10 165
Romanian DL 4 x 10 205
Superset
Incline Bench 3 x 8 @ 155
Barbell Row 3 x 8 @ 155
Band pushdown 2 x 50
Got a quick workout in this AM before work
Friday Jan 20, 2017
Superset:
Speed Bench (sets of 3) 135/155/175/195/205/225
Speed Chins (sets of 3) BW X2/ BW+10 X 2/ BW+25 X 2
Seated Military - 3 x 10 (95)
1 Max rep set CGBP - 95 x 34
1 Max rep set BW Chins - 23
Saturday Jan 21, 2017
Speed Squat (sets of 3)
95/135/185/205/225 x 5 sets
Good Mornings SS w/ 95 x 15 x 3 sets
Hanging Knee Raises 3 x 15
Monday Jan 23, 2017
Superset
Bench 135 x 12/ 165 x 10/ 185 x 8/ 205 x 6
Chins 12/10/10/8
Low Incline
135 x 12/ 155 x 10/ 155 x 10
Superset
Barbell Rows 135 x 12/ 135 x 10/ 165 x 10/ 165 x 10
DB Rear Laterals 20 x 15 x 4 sets
Superset
DB Fly 30 x 15 x 3 sets
Plate Pinch 2 10lb plates x 20 sec hold x 3 sets (this was for chest not grip)
I feel like I have lost alot of muscular “endurance” focusing on my lifts as a powerlifting style. Hopefully after about 4 weeks ill have a few more pounds of lean muscle I can work with on getting stronger. Ready to get back to low rep sets but this is definitely needed for getting stronger.
Tuesday Jan 24 2017
My hamstrings were pretty sore before doing the workout so I was skeptical of being able to complete the prescribed workout.
Squat
135 x 12
185 x 12
225 x 10
245 x 8
275 x 6**
Good Mornings
3 x 115 x 12 reps
Hanging Knee Raises
3 x 25
** even squatting down in the hole with 135 felt uncomfortable. My hamstrings got so tight I couldnt hit depth or hit my 8 reps with 275.
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Thursday Jan 26 , 2017
Clean + Press - 5 x 5 (135)
Superset 1 (3x15): Standing DB Press @ 20lb
Front DB Lateral @ 20lb
Superset 2 (3x15): DB Lateral @ 20 lb
Upright Row @ 95 lb
CGBP - 135x12, 155x10, 175x8, 205x6
Barbell Curls - Barx12, 55x10, 60x8, 70x6
REALLY BEEN SLACKING POSTING IN HERE so heres to catching up on workout sessions
Monday Jan 30, 2017
superset
Bench 135 x 12/ 165 x 10/ 185 x 8/ 215 x 5
Chins 12/10/10/10
Low Incline
135 x 12/ 155 x 10/ 155 x 10
Superset
Barbell Rows 135 x 12/ 135 x 10/ 165 x 10/ 175 x 8
DB Rear Laterals 20 x 15 x 4 sets
Superset
DB Fly 30 x 15 x 3 sets
Plate Pinch 2 10lb plates x 20 sec hold x 3 sets
Wednesday Feb 1, 2017
Squat
Work to heavy 3RM w/ 275
Pause Squat (8 sec - 4 x 3) w/ 165
Good Mornings
95lb x 15 x 3 sets
Abs
Friday Feb 3, 2017
Clean + Press - 5 x 5 (140)
Superset 1 (3x20): Standing DB Press @ 20lb
Front DB Lateral @ 20lb
Superset 2 (3x20): DB Lateral @ 20 lb
Upright Row @ 95 lb
CGBP - 135x12, 155x10, 175x8, 205x6
Barbell Curls - Barx12, 55x10, 60x8, 70x6
Monday Feb 6, 2017
Clean + Press - 5 x 5 (145)
Superset 1 (3x15): Standing DB Press @ 20lb
Front DB Lateral @ 20lb
Superset 2 (3x15): DB Lateral @ 20 lb
Upright Row @ 95 lb
CGBP - 135x12, 155x10, 175x8, 205x6
Barbell Curls - Barx12, 55x10, 60x8, 70x6