1. AM + PM - Total of 20 pull ups
2. Bodybuilding circuit
Pec Dec x 10-20 (I don't even know and don't really care how much weight I used here)
Hammer Curls x 10-12 (Used 30-35lbs I think.)
Tri's Pushdowns x 10-12 (70-80lbs)
Lat Pull-downs x 10-12 (80-100lbs)
x 4 circuits
3. Heavy Dumbbell Holds
130lbs x 10 seconds
145lbs x 10 seconds
170lbs x 30 seconds
4. Sit ups
4 x 10,10,10,15
Tuesday, January 31, 2012
Monday, January 30, 2012
Deadlifts + Pull Ups + Heavy Barbell Holds
1. Deadlifts
405lbs x 4 singles
360 x 2
315 x 3
315 x 1
Just trying this out-- deadlifting the day after heavy squats. I might space it out a little bit but it feels good.
2. Close Grip Pull Ups
A few sets of 8, 6 and 5's and a few eccentric reps
3. Heavy Barbell Holds
Worked up to 585lbs (6 plates) for 5 seconds
405lbs x 4 singles
360 x 2
315 x 3
315 x 1
Just trying this out-- deadlifting the day after heavy squats. I might space it out a little bit but it feels good.
2. Close Grip Pull Ups
A few sets of 8, 6 and 5's and a few eccentric reps
3. Heavy Barbell Holds
Worked up to 585lbs (6 plates) for 5 seconds
Sunday, January 29, 2012
Squats+ Reverse Grip Bench Press + Chins
1. Squats
315x1
325x1
335x1
315x1 x 7 more singles
2. Reverse Bench Press
205x1 (PR)
180 x 2 x 10 sets
3. Close Grip Pull Ups
5
3
2
2
3
1
5
5
5 w/ 10lbs
6
3
Total: 40 reps
315x1
325x1
335x1
315x1 x 7 more singles
2. Reverse Bench Press
205x1 (PR)
180 x 2 x 10 sets
3. Close Grip Pull Ups
5
3
2
2
3
1
5
5
5 w/ 10lbs
6
3
Total: 40 reps
Thursday, January 26, 2012
Squats + Reverse Grip Bent Over Rows + Behind Neck Push Press
1. Squats
315lbs x 10 singles
Just realized single 4/10 screwed up on the clip above-- Here's the rep:
2. Reverse Grip Bent Over Rows
10x3 w/ 135lbs
3. Behind Neck Push Press
205lbs x 5 singles
225lbs x 1 single
205lbs x 4 reps
4. Beginner Front Lever Isometric Holds
A few sets of 3-5 second holds -- Didn't really count...
315lbs x 10 singles
Just realized single 4/10 screwed up on the clip above-- Here's the rep:
2. Reverse Grip Bent Over Rows
10x3 w/ 135lbs
3. Behind Neck Push Press
205lbs x 5 singles
225lbs x 1 single
205lbs x 4 reps
4. Beginner Front Lever Isometric Holds
A few sets of 3-5 second holds -- Didn't really count...
Training
Morning Session
1. V Bar Pull Up Singles
12 Singles with a focus on full extension, dead hang and firing the lats.
2. Front Lever Holds
Trying to learn how to fire the lats
3. Arms Superset
Hammer curls and Pushdowns w/ 35lbs and 80lbs for 2 sets of 10-12
Afternoon
10 minutes of Pull ups and L-sits.
1. V Bar Pull Up Singles
12 Singles with a focus on full extension, dead hang and firing the lats.
2. Front Lever Holds
Trying to learn how to fire the lats
3. Arms Superset
Hammer curls and Pushdowns w/ 35lbs and 80lbs for 2 sets of 10-12
Afternoon
10 minutes of Pull ups and L-sits.
Wednesday, January 25, 2012
Reverse Grip Bench Press
1. Reverse Grip Bench Press
190lbs x 15 sets x 1 rep
2. Pull Ups
Just messed around with sets of 1-3
190lbs x 15 sets x 1 rep
2. Pull Ups
Just messed around with sets of 1-3
Monday, January 23, 2012
Squats + Behind Neck Press + Chins
1. Squats
Worked up to 315lbs x 2 singles
2. Strict Press
135 x 3
3. Behind Neck Push Press
180lbs x 3 x 10 sets
4. Pull Ups
6 sets of 3
Worked up to 315lbs x 2 singles
2. Strict Press
135 x 3
3. Behind Neck Push Press
180lbs x 3 x 10 sets
4. Pull Ups
6 sets of 3
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