JMac31
June 10, 2013, 11:35pm
21
Monday 06/03/13 (ME Upper)
HRrest: 60 bpm
BW: 180.6 lbs
Incline
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
135 x 12
DB Floor Press
50 x 16
50 x 16
Seated Cable Rows + Kneeling Cable Scarecrows
60 x 16, 15 x 12
60 x 16, 15 x 12
60 x 16, 15 x 12
Hammer Strength Shrugs
180 x 10
180 x 10
230 x 10
230 x 10
Cable Curls
50 x 10
50 x 10
57.5 x 10
57.5 x 10
“BeZercher” Barbell Complex: 3 rounds with 55lbs
Notes: DB Floor Press done unilaterally 16 reps each arm. Cable curls done bilaterally with straight bar.
JMac31
June 10, 2013, 11:35pm
22
Tuesday 06/04/13 (DE Lower)
HRrest: 60 bpm
BW: 179.9 lbs
Kneeling Jump + Box Jump + Depth Jump: 10 x 1
BSS
50 x 6
60 x 6
60 x 6
70 x 6
Pull-throughs
50 x 12
50 x 12
50 x 12
50 x 12
DB Side-bends
60 x 15
65 x 15
70 x 15
75 x 15
JMac31
June 7, 2013, 12:28am
23
Thursday 06/06/13 (Sprint/Agility/Rep Upper)
HRrest: 57 bpm
BW: 179.6 lbs
DB Bench
60 x 23
60 x 19
70 x 9
Chin-ups + Inverted Row
BW x 14, BW x 9
BW x 9, BW x 9
BW x 9, BW x 10
3-way “Shoulder Shocker”
35 x 10, 15 x 10, 15 x 10
35 x 10, 15 x 10, 15 x 10
35 x 10, 15 x 10, 15 x 10
Seated DB Shrugs + Rolling Triceps Extension
70 x 12, 35 x 8
70 x 12, 35 x 8
70 x 12, 35 x 8
100 Push-ups (3:20)
JMac31
June 8, 2013, 8:23pm
24
Friday 06/07/13 (ME Lower)
HRrest: 57 bpm
BW: 180.6 lbs
Deadlift
275 x 5
295 x 5
315 x 5
335 x 5
DB Step Ups
25 x 10
30 x 10
35 x 10
Swiss-ball Leg Curl
3 x 23,19,21
Plank to Push-up
3 x 30
Goblet Squats: 100 reps 30lbs
JMac31
June 10, 2013, 11:34pm
25
Monday 06/10/13 (ME Upper)
HRrest: 57 bpm
BW: 180.6 lbs
Incline
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
155 x 8
DB Floor Press
55 x 16
55 x 16
Seated Cable Rows + Kneeling Cable Scarecrows
60 x 16, 15 x 12
60 x 16, 15 x 12
70 x 16, 15 x 12
Hammer Strength Shrugs
180 x 10
180 x 10
230 x 10
230 x 10
Cable Curls
50 x 10
50 x 10
57.5 x 10
57.5 x 10
“BeZercher” Barbell Complex: 3 rounds with 65lbs
JMac31
June 25, 2013, 9:54pm
26
Tuesday 06/11/13 (DE Lower)
HRrest: 57 bpm
BW: 179.8 lbs
Kneeling Jump + Box Jump + Depth Jump: 10 x 1
BSS
60 x 6
60 x 6
70 x 6
70 x 6
Pull-throughs
57.5 x 12
57.5 x 12
60 x 12
60 x 12
DB Side-bends
70 x 15
70 x 15
70 x 15
70 x 15
Jump Rope
JMac31
June 15, 2013, 12:49am
27
Friday 06/14/13 (ME Lower)
HRrest: 57 bpm
BW: 180.8 lbs
Deadlift
275 x 5
315 x 5
345 x 5
255 x 10
DB Step Ups
25 x 10
25 x 10
25 x 12
25 x 12
Swiss-ball Leg Curl
3 x 23,20,21
Plank to Push-up
3 x 30
Goblet Squats: 100 reps 45lbs
JMac31
June 16, 2013, 6:30pm
28
Saturday 06/15/13 (Rep Upper)
HRrest: 57 bpm
BW: 181.0 lbs
DB Bench
60 x 23
60 x 20
60 x 21
Chin-ups + Inverted Row
BW x 12, BW x 12
BW x 10, BW x 10
BW x 11, BW x 8
3-way “Shoulder Shocker”
35 x 12, 15 x 12, 15 x 12
35 x 10, 20 x 10, 20 x 10
45 x 8, 20 x 8, 20 x 8
Seated DB Shrugs + Rolling Triceps Extension
60 x 12, 30 x 8
60 x 12, 30 x 8
60 x 12, 35 x 8
100 Push-ups
JMac31
June 18, 2013, 5:58pm
29
Monday 06/17/13 (ME Upper)
HRrest: 57 bpm
BW: 181.2 lbs
Incline
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
185 x 6
DB Floor Press
65 x 12
65 x 12
Seated Cable Rows + Kneeling Cable Scarecrows
65 x 16, 15 x 12
65 x 16, 15 x 12
70 x 16, 20 x 12
Hammer Strength Shrugs
270 x 10
270 x 10
270 x 10
Cable Curls
65 x 10
65 x 10
65 x 10
“BeZercher” Barbell Complex: 3 rounds with 55lbs
Notes: “BeZercher” Barbell Complex done w/o rest.
JMac31
June 25, 2013, 9:53pm
30
Tuesday 06/18/13 (DE Lower)
HRrest: 57 bpm
BW: 181.2 lbs
Kneeling Jump + Box Jump + Depth Jump: 10 x 1
BSS
70 x 6
70 x 6
70 x 6
70 x 6
Pull-throughs
65 x 12
65 x 12
65 x 12
DB Side-bends
75 x 15
75 x 15
75 x 15
Jump Rope
JMac31
June 22, 2013, 12:42am
31
Friday 06/21/13 (ME Lower)
HRrest: 57 bpm
BW: 181.8 lbs
Deadlift
275 x 3
315 x 3
315 x 3
345 x 3
265 x 2
225 x 10
DB Step Ups
40 x 10
40 x 10
40 x 10
Swiss-ball Leg Curl
3 x 25,25,21
Plank to Push-up
3 x 30
Jump Rope (3 min)
100 BW Squats
JMac31
June 25, 2013, 1:33pm
32
Saturday 06/22/13 (Rep Upper)
HRrest: 54 bpm
BW: 181.5 lbs
DB Bench
60 x 25
60 x 23
60 x 21
Chin-ups + Inverted Row
BW x 12, BW x 12
BW x 10, BW x 9
BW x 10, BW x 9
3-way “Shoulder Shocker”
45 x 10, 20 x 10, 15 x 10
45 x 10, 20 x 10, 20 x 10
45 x 10, 20 x 10, 20 x 10
Seated DB Shrugs + Rolling Triceps Extension
60 x 12, 35 x 8
60 x 12, 35 x 8
60 x 12, 35 x 8
100 Push-ups
JMac31
June 25, 2013, 9:52pm
33
Monday 06/24/13 (ME Upper)
HRrest: 57 bpm
BW: 182.2 lbs
Incline
185 x 3
195 x 3
205 x 3
210 x 3
215 x 2
DB Floor Press
65 x 12
70 x 12
Seated Cable Rows + Kneeling Cable Scarecrows
70 x 16, 20 x 12
70 x 16, 20 x 12
70 x 16, 20 x 12
Hammer Strength Shrugs
270 x 10
270 x 10
270 x 10
Cable Curls
65 x 10
65 x 10
65 x 10
“BeZercher” Barbell Complex: 3 rounds with 65lbs
JMac31
June 25, 2013, 9:53pm
34
Tuesday 06/25/13 (DE Lower)
HRrest: 54 bpm
BW: 182.2 lbs
Kneeling Jump + Box Jump + Depth Drop: 6 x 2
BSS
70 x 6
70 x 6
75 x 6
75 x 6
Pull-throughs
65 x 12
65 x 12
72.5 x 12
72.5 x 12
DB Side-bends
65 x 15
70 x 15
75 x 15
80 x 15
Jump Rope
JMac31
June 28, 2013, 5:40pm
35
Thursday 06/27/13 (Rep Upper)
HRrest: 54 bpm
BW: 182.3 lbs
DB Bench
70 x 17
70 x 14
70 x 12
Chin-ups + Inverted Row
BW x 18, BW x 12
BW x 14, BW x 10
BW x 12, BW x 8
3-way “Shoulder Shocker”
35 x 12, 15 x 12, 15 x 12
35 x 12, 15 x 12, 15 x 12
35 x 12, 15 x 12, 15 x 12
Seated DB Shrugs + Rolling Triceps Extension
70 x 12, 30 x 8
70 x 12, 35 x 8
70 x 12, 40 x 8
100 Push-ups
Jump Rope
JMac31
June 28, 2013, 5:42pm
36
Friday 06/28/13 (ME Lower)
HRrest: 54 bpm
BW: 182.6 lbs
Deadlift
275 x 3
395 x 3
315 x 3
335 x 3
355 x 3
365 x 1
DB Step Ups (Low Box)
60 x 16
65 x 12
70 x 12
Swiss-ball Leg Curl
3 x 22,23,25
Plank to Push-up
3 x 30
Jump Rope
100 BW Squats
JMac31
July 2, 2013, 4:04pm
37
Here is the third cycle plan. No longer planned sprints and agility workout for specific days, the days keep getting off due to weather and field availability.
Monday: (ME Upper)
A. Bench: 5/3RM
B. Bradford Press: 2 x 8
C1. Pendlay Row: 4 x 6
C2. Face Pulls: 4 x 8
D. Overhead Shrugs: 3 x 10
E. Iso-hold DB Curls: 3 x 8
Jump Rope
Tuesday: (DE Lower)
A. Running Verticals: 15 reps
B. Pistol Box Squats: 3 x AMRAP
C. Unilateral DB RDL: 4 x 10
D. Weighted Sit-up: 4 x 15
Plate Complex (Overhead press, Overhead squat, Bentover Row, Reverse Lunge + Twist, Diagonal Chops)
Thursday: (Rep Upper)
A. Dips: 100 reps
B1. Lat Pull Downs: 4 x 15
B2. Straight Arm Pull Downs: 4 x 10
C. Standing Alt DB Military: 4 x 10
D1. Smith Machine Shrugs: 3 x 10
D2. EZ Bar Curls: 3 x 10
E. Smith Machine Wrist Curls: 4 x 15
Texas Push-up Challenge
Friday: (ME Lower)
A. Squat: 5/3RM
B. DB Walking Lunges
C. Good Mornings: 3 x 12
D. Hanging Leg Raises: 4 x 15
Fran: (95lbs Thruster + Pull-ups) 21-15-9 or 15-10-5 AFAP
JMac31
July 2, 2013, 4:09pm
38
Monday 07/01/2013 (ME Upper)
HRrest: 54 bpm
BW: 184.4 lbs
Bench
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5
Bradford Press
95 x 8
95 x 8
Pendlay Rows + Face Pulls
135 x 6, 60 x 8
135 x 6, 60 x 8
155 x 6, 60 x 8
155 x 6, 60 x 8
Overhead Shrugs
95 x 10
95 x 10
115 x 10
Iso-hold DB Curls
30 x 8
30 x 8
30 x 8
Jump Rope
JMac31
July 2, 2013, 4:11pm
39
Tuesday 07/02/2012 (DE Lower)
Running Verticals: 15 reps
Pistol Box Squats
6, 6, 10
Unilateral DB RDL
50 x 10
50 x 10
50 x 10
50 x 10
Weighted Incline Sit-up
10 x 15
10 x 15
10 x 15
20 x 15
Plate Complex: 3 rounds w/ 35lbs
JMac31
July 5, 2013, 5:39am
40
Wednesday 07/03/2013 (Rep Upper)
HRrest: 57bpm
BW: 185lbs
Dips: 100 reps
Lat Pull Downs + Straight Arm Pull Downs
115 x 15, 55 x 10
115 x 15, 55 x 10
115 x 15, 55 x 10
115 x 15, 55 x 10
Standing Alt DB Military
25 x 10
30 x 10
30 x 10
35 x 10
Smith Machine Shrugs + EZ Bar Curls
185 x 10, 65 x 10
205 x 10, 65 x 10
225 x 10, 65 x 10
DB Wrist Curls
40 x 15
45 x 15
50 x 15
Texas Push-up Challenge