T Nation

What I'm Roing with a Pro at Monster Gym Kingwood


I workout with one of my best friends. He was an assistant strength coach with Tennessee(got his masters in it) and interned as a strength coach with the Bengals.....yea....best partner you could ever wish for.

Goals: Get as athletic and strong as possible

This is "phase 1" we are doing each workout 12 times. We workout Tues and Thurs ever week and on Sat we go outside and do agility work/sprints/football routs for some "cardio"

Everything is written down. We cannot graduate to new weight until we beat the prescribed rep ranges. Workouts are in order prescribed.

Workout 1:
Close Grip Bench 4 x 10-15 (once you beat 15 you go to the next weight)
Chin ups max and three weighted negatives
Hammer Jammer 3 x 8
DB Rows 4 x 10
Push ups Max Reps x 2
Supine Leg Raises 3 x 15
DB Lunges 2 x 20 each
Finisher is Shuttles

Workout 2:
Deadlift 5 x 8
Leg Press 4 x 12
Sit ups 5 x 20
Calf Raises SL 3 x 15
Box Jumps 4 x 8
Bridges 3 x 45sec.
Finisher is shuttles

Workout 3:
Bench 5 x 8-10
Pull down 4 x 12-15
DB incline 3 x 10
Calf Raises Double 3 x 15
DB Row 3 x 15
45lbs plate hold for time x 2
Finisher is broad jumps 3 times for 20 yards

Workout 4:
High Pulls 4 x 6
DB clean and Jerk 4 x 8
Squats 2 x 20 (this is a bitch)
DB Hammer Curl 3 x 15
Tricep Press 4 x 10
Finisher Squat Jumps 5 x 3


Uhmmm good for you?




I would like to ro this program. How long have you been roing this?


I loled.

OP, I suggest if you want to log your training, you head over to the Training Logs section (in the Training Lab) and get crackin'.


Its scooby fucking doo




wrong forum