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Monday - lowerbody/"maximum" effort

Low Box Squats
final set: 265 x 3

High Rep Partial Deadlifts in a rack (just below kneecap)
225 x 20
225 x 15

Kettle Ball Lunges
green ones x 20 *10 each leg*
red ones x 16 *8 each*
red ones x 16

(i don't remember the weight on these, but the red ones felt like they could have been around 35 - 40 something pounds)

Medicine Ball Leg Curls
2 x failure

Dumbell Curls
35 x 10
35 x 10
40 x 10

Palms Down Cable Forearm Wrist Curl (thumb to wrist)
70 x 15
70 x 15
70 x 15

1 Arm preacher
40 x 8
40 x 8


**My first time executing the low box squat. Felt very unnatural. In general, my squats suck. Most I have ever put up was 280 for a few reps..But I can rep out 10 - 15 reps with 265...go figure lol**
My legs are naturally pretty big, but not that strong. This workout definitely wasn't my best.

Had a really long and fun birthday weekend, and it finally hit me in the face today, so I just took it real easy

Tuesday - "cardio"
50 prisoner squats
50 pushups
50 jumps
25 inverted rows

Wednesday AM - "dynamic effort" . bench.

CG bench / pullup "50"
did 155 x 50 total reps / pullups bw x 50 total reps

I do this in a superset fashion - bench, then right to pullups, rest, repeat until all 50 is reached on each exercise. I normally use dips for about 60 - 80 or so reps; but i switched it up to CG bench today.

Arnold Presses
2 x 30 x 12
-believe me, after those pullups and bench pressing, 2 sets is all you need.

High Pull
135 x 8
145 x 6
145 x 6
-These are so brutal, my new favorite exercise.

Pushdowns
stack x 10
stack x 10
stack x 10
Pretty awesome workout today.

Wedensday PM
Farmer walk / 50 lbs. each hand for 4 minutes
Seal jumping jacks for 4 minutes
Ankle grab situps for 4 minutes

-I want to incorporate some kind of cardio/wieghted carries in the PM -- I just went experimenting tonight, but ill just look up some crazy challenges involving burpees and whatnot lol.

Originally Posted by Decency_Defied11

Wednesday AM - "dynamic effort" . bench.

CG bench / pullup "50"
did 155 x 50 total reps / pullups bw x 50 total reps

I do this in a superset fashion - bench, then right to pullups, rest, repeat until all 50 is reached on each exercise. I normally use dips for about 60 - 80 or so reps; but i switched it up to CG bench today.

Arnold Presses
2 x 30 x 12
-believe me, after those pullups and bench pressing, 2 sets is all you need.

High Pull
135 x 8
145 x 6
145 x 6
-These are so brutal, my new favorite exercise.

Pushdowns
stack x 10
stack x 10
stack x 10
Pretty awesome workout today.

Wedensday PM
Farmer walk / 50 lbs. each hand for 4 minutes
Seal jumping jacks for 4 minutes
Ankle grab situps for 4 minutes

-I want to incorporate some kind of cardio/wieghted carries in the PM -- I just went experimenting tonight, but ill just look up some crazy challenges involving burpees and whatnot lol.

Nice to see a new face!
if your stacking pushdowns easily then try pinning weight to the stack!
and why do a farmers for 4 minutes seems a bit pointless :/

Hmmm..good idea Trapzilla ill do that in the future!
-Regarding the farmers, idk, i saw it on T-nation for a challenge like do Farmers Walks for as long as you can, so why not? lol .... i just wanted to experiment with things, it was intense dude, u should try doing that little circuit back to back...i repeated it twice, it was a nice little ass kicker