Deadlift + BTN Press

1. Deadlift

405lbs Deadlift x 5 singles (1 minute 30 seconds rest in between sets)

2. Behind The Neck Jerk

205lbs x 6 singles in 10 minutes

3. Chins

25 reps

Close Grip Bench Press + Rows

1. Close Grip Bench Press

180lbs x 18 Singles

(1 minute rest between sets except for the first 3)

2. Rows

A few sets of 10-20

Squats + Deadlifts

1.Squats

10x1 w/ 315

2. Deadlifts

250x5
290x5
335x5

3. Hammer Strength Rows


65lbs/hand x a few reps x a few sets

Squats + Bench + Cheat Rows

1. Squats

6x1 w/ 315

2. Close Grip Bench Press

15x1 w/ 180

3. Cheat Rows

8 x 2 w/ 225

4. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds each x 8

Incline Bench

1. Squat

Worked up to 315x1 -- Not part of the plan but then I can't start the day without some kind of squat lol.


2. Incline Bench-- Gonna lower this so that I get 8-10 reps on my '1' week.

135x5
155x3
170x2



3. Chin Ups

3 sets of 8, 5, 5

4. Overhead Press

90x3
105x10

5.Rows

2x10 w/45lbs

6. Incline Treadmill Sprints

10 x 13km/h @ 15 incline (20 seconds each)

Squats + Deadlifts

1. Squats
205x3
235x3
270x9 (Looking at my vid, I probably could have gotten 10 reps with this.)


2. Deadlifts

280x3
325x3
365x5 (This wasn't hard but I think I should lower my deadlift training max even more so that on the next cycle I'll be getting 10 reps for my '3' week.)

3. Leg Press

200x15
300x15
300x12

4. Good Mornings

90 3x10


5. Machine Rows

Lots of sets of 10 w/ 45lbs on each hand.

6. Chin Ups

15 total reps

7. Lat Pull Downs

A few sets of 10

8. Incline Treadmill Sprints

12-12.5km/h @ 15 incline x 10

Squats + Overhead Press

 I have significantly lowered my training max in order to push for more reps and more growth (hopefully lol). Everything felt painfully heavy-- I am not happy.

1. Squats
190x5
235x5
250x10


2. Overhead Press

75x3
90x3
100x10

3. Chins

3 x 5 reps

4.DB Overhead Press

30x10
50x10 (used a bit of leg drive for the last rep)

5.Machine Rows

3 sets of 10 w/90lbs for one of the machines--I don't know what it's called.

3 sets of 10 w/ 110lbs for another machine-- I don't know what it's called again lol.


6. Incline Treadmill Sprints

12-13.5km/h @ 15 incline x 20 seconds each --- 12 sprints

Incline Bench + Deadlifts

1. Incline Bench

160 x 6

2. Chin Ups

Total Reps 26

3. Deadlifts

390x3
405x1 x 2 sets

Pause Squats + Press + Deadlifts

1. Pause Squats

Worked up to 315x1

2. Press

70x5
80x5
90x10

3. Deadlifts

Worked up to 370x5

4. V Handle Pull Ups

32 Total reps

5. Incline Treadmill Sprints

Gym was closing down so I only did 5.

20 second sprints @ 14km/h-- 15 incline x 5

Squats + Cleans

1. Squat

215x5
250x5
280x5 x 2 sets

2. Pull ups

8 sets of 5 pull ups

3. Cleans

120x5
140x5
155x5

4. Dips

2 sets x 10 reps (shoulders didn't like this)


5. Incline Treadmill Sprints

(14km/h @ 15 incline x 15 seconds each) x 16

Incline Bench

1. Incline Bench

115x5
135x5
155x8

 Incline Bench presses feel much more easy than flat bench for me so for now... this is gonna be my main lift while I just use flat bench as hypertrophy work.

2. BB Bench Press

1. 135x10
2. 115x10
3. 90x20

3. Pull Ups

Sets of 5, 3 and 2 pull ups to 30 reps including 45lbs weighted pull ups x 3 & 20lbs weighted pull ups x 2

4. Dumbbell Rows
80x8
100x20
60x10

5. Incline Treadmill Sprints

14km/h @ 15 incline x 10 sprints (15 seconds each.)

Hill Sprints @ 5:45am! No excuses!

I'm going to try to do some conditioning 3x a week (Monday, Wednesday and Friday) @ 5:30am in the morning.


Today, I took a weighted back pack with 35lbs and ran some hill sprints.

I ran 8 of them. Nothing too hard.


For those of you who say you don't have time to lift weights or run, MAKE some time for it. It doesn't have to be everyday, start with 1 or 2 days a week. Set some obtainable goals and then take action! When you reach your goals, set higher goals!

Pause Squats + Deadlifts + Light Bench

EVERYTHING felt REALLY HEAVY today. Not good.

1. Pause Squats

135x5
160x5
195x5

2. Deadlifts

320x5
360x3
405x1


3. Light Bench

185x5
135x16
135x8


4. V Bar Pull Ups-- pull ups up to sternum

7 sets x 3 reps

5. Incline Treadmill Sprints

15 x 15 seconds @ 16km/h -- 15 incline

Squats + Clean & Press + Pull ups

1. Squats

245x5
270x3
315x3

Weights felt like shit today, only managed 3 reps. This is a PR@ 209lbs anyway.


2.  Clean & Press

95x3
110x3
125x3

3. V-Bar Pull Ups

8 sets x 3 reps
1 set of 8 reps

I'm probably not lowering myself down enough so I need to work on this next time I do chins.


4. Incline Treadmill Sprints



14-15km/h x 15 seconds x 12 @ 15 incline