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
Thursday, December 29, 2011
Wednesday, December 28, 2011
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
180lbs x 18 Singles
(1 minute rest between sets except for the first 3)
2. Rows
A few sets of 10-20
Monday, December 26, 2011
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
10x1 w/ 315
2. Deadlifts
250x5
290x5
335x5
3. Hammer Strength Rows
65lbs/hand x a few reps x a few sets
Wednesday, December 21, 2011
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
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
Monday, December 19, 2011
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)
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)
Sunday, December 18, 2011
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
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
Wednesday, December 14, 2011
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
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
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