Fitness Journal

liftheavy_01 · Nov 13, 2017

5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
--

back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees

liftheavy_01 · Nov 20, 2017

4 sets
5 ea side single leg hop
5 ea side single leg lateral hop
5 ea side single leg hop with 180 degree turn
10 6lb ball slams
20 deadbugs

3 sets
2 different drills on the speed/agility ladder

3x10 face pulls
3x10 ea side one arm db press

liftheavy_01 · Nov 23, 2017

4 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

4 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry

liftheavy_01 · Dec 3, 2017

Back squats
2x8 65lbs, warm up
5x5 85lbs

RDL
2x8 95lbs, warm up
5x5 115lbs

leg press
4x12 220lbs

leg extension
4x12 80lbs

finisher:
8 rounds, 20:10 hiit
8lbs wall balls
burpees
35lbs kb swings
elbow plank

liftheavy_01 · Dec 10, 2017

Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk

liftheavy_01 · Dec 16, 2017

3 rounds
8 110lb barbell deadlift
6 burpees
10 30lb kettlebell swing
10 15lb kettlebell snatch

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb

liftheavy_01 · Dec 21, 2017

4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings

2 minutes sprint, 9kph

And practiced my cleans

3x8 oly bar

liftheavy_01 · Dec 30, 2017

3 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank

liftheavy_01 · Jan 8, 2018

[FONT=&quot]back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees

[/FONT]

liftheavy_01 · Jan 15, 2018

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT

liftheavy_01 · Jan 22, 2018

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

liftheavy_01 · Jan 28, 2018

RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped

goblet squats
4x12 20/25lbs

accessory:
leg curl
leg extensions
4x12 60lb
--

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT

liftheavy_01 · Feb 11, 2018

Hi everyone. Here's my workouts for the past week:

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

--

Back squats
8 bar weight warm up
4x8 65lbs
RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped

--

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

?

front squats
warm up sets:
5 55lbs
5 65lbs
working:
5x5 75lbs

deadlifts
warm up:
1x8 95lbs
5 155lbs
working:
5x5 175lbs

liftheavy_01 · Feb 18, 2018

[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]8 135lb barbell deadlift[/FONT]
[FONT=&quot]6 burpees[/FONT]
[FONT=&quot]10 20lb kettlebell swing[/FONT]
[FONT=&quot]10 15lb kettlebell snatch[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Abs:[/FONT]
[FONT=&quot]2x30 sec plank[/FONT]
[FONT=&quot]3x20 heel touches[/FONT]
[FONT=&quot]3x15 bicycle crunches[/FONT]
[FONT=&quot]3x15 mountain climb[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]5 sets[/FONT]
[FONT=&quot]10 ball throws, 15lbs[/FONT]
[FONT=&quot]40 sec plank[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]4 sets[/FONT]
[FONT=&quot]12 hip thrusts[/FONT]
[FONT=&quot]12 10lb db push press[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]3 sets[/FONT]
[FONT=&quot]12 SDL[/FONT]
[FONT=&quot]12 20lb db rows[/FONT]
[FONT=&quot]30 sec ea side suitcase carry[/FONT]

Derek Wilson · Feb 19, 2018

Good one!

liftheavy_01 · Mar 3, 2018

3x12 20lb straight bar bent over rows
200 counts jump rope
5 minutes HIIT on stationary bike

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups

--

5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope

--

15 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions

liftheavy_01 · Mar 12, 2018

[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]30 rope slams[/FONT]
[FONT=&quot]30 ball slams[/FONT]
[FONT=&quot]30 goblet squats[/FONT]
[FONT=&quot]1 minute plank[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]20 minutes spin[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Bench[/FONT]
[FONT=&quot]5x5 60lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]accessory:[/FONT]
[FONT=&quot]4x10 chest press[/FONT]
[FONT=&quot]4x10 incline db chest press[/FONT]
[FONT=&quot]4x10 incline flys[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]15 mins treadmill[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]back squats[/FONT]
[FONT=&quot]5x5 80lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]4x10 db Romanian deadlifts[/FONT]
[FONT=&quot]4x10 goblet squats[/FONT]
[FONT=&quot]4x10 reverse lunge[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]20 minutes elliptical[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]5 rounds[/FONT]
[FONT=&quot]10 lateral wall balls[/FONT]
[FONT=&quot]10 suspension push ups[/FONT]
[FONT=&quot]10 suspension inverted rows[/FONT]
[FONT=&quot]10 box jumps[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]10 minutes spin[/FONT]

Derek Wilson · Mar 19, 2018

liftheavy_01 said:
500 counts jump rope
10 mins stationary bike

Good one!

liftheavy_01 · Mar 19, 2018

[FONT=&quot]Deadlift[/FONT]
[FONT=&quot]5x5 185lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Front squats[/FONT]
[FONT=&quot]4x6 65lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Leg press[/FONT]
[FONT=&quot]3x12 200lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Leg extension[/FONT]
[FONT=&quot]3x12 80lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Lying leg curls[/FONT]
[FONT=&quot]3x12 80lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Metabolic:[/FONT]
[FONT=&quot]15 minutes spin[/FONT]
[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]12 kb swings[/FONT]
[FONT=&quot]10 inverted rows[/FONT]
[FONT=&quot]8 burpees[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Bench[/FONT]
[FONT=&quot]5x5 85lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Db press[/FONT]
[FONT=&quot]3x12 30lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Db flys[/FONT]
[FONT=&quot]3x12 40lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Metabolic:[/FONT]
[FONT=&quot]15 minutes inclined walk[/FONT]
[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]12 suspension push ups[/FONT]
[FONT=&quot]10 plank reach[/FONT]
[FONT=&quot]8 goblet squats[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]45 minutes run[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]?[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Back squats[/FONT]
[FONT=&quot]5x5 95lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]RDL[/FONT]
[FONT=&quot]4x6 135lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Goblet squats[/FONT]
[FONT=&quot]3x12 35lbs[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Lunges[/FONT]
[FONT=&quot]3x12[/FONT]
[FONT=&quot]
[/FONT]

Derek Wilson · Mar 25, 2018

liftheavy_01 said:
500 counts jump rope
10 mins stationary bike

Thank you so much!

liftheavy_01 · Apr 2, 2018

3 sets
10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill
?

10 minutes treadmill
15 minutes HIIT/ABS NTC
3 sets
10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension

liftheavy_01 · Apr 14, 2018

[FONT=&quot]Overhead Press 3x3[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]High rack lockouts - 3x8[/FONT]
[FONT=&quot]Face pulls - 4x10[/FONT]
[FONT=&quot]Triceps pushdown - 4x10[/FONT]
[FONT=&quot]Overhead triceps extension - 4x10[/FONT]
[FONT=&quot]Side lateral raise - 4x10[/FONT]
[FONT=&quot]Shoulder press - 4x10[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]4 sets[/FONT]
[FONT=&quot]5 ea side lateral wall balls[/FONT]
[FONT=&quot]12 kb swings[/FONT]
[FONT=&quot]15 ball slams[/FONT]

liftheavy_01 · Apr 22, 2018

5x5 deadlift at 85% 1RM

Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises

15 minutes incline treadmill walk

?

5x5 bench press @ 90% 1RM

Accessory:
4x8 high rack lock outs
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down

?

5 rounds
15 kb swings
12 ball slams
10 burpees
5 hip thrusts

20 minutes elliptical

?

5x5 barbell squats @ 90% 1RM

Accessory:
4x8 RDL
4x12 goblet squats
4x12 leg press
4x12 leg extensions
4x12 kb lunges

20 minutes spinning

liftheavy_01 · Apr 30, 2018

3x5 deadlifts4x6 front squats3x5 assisted chin ups3x10 bent over row3x10 lat pulldown3x10 seated cable rows3x10 single arm db row?Circuit:5 rounds20 squat jumps15 ball slams10 renegade rows5 burpees?5x5 bench press3x10 db press3x10 inclined db flye3x10 triceps rope push down3x10 overhead triceps db extension

liftheavy_01 · May 7, 2018

Tabata

20 seconds working, 10 seconds rest

8 stations:
Muay Thai kicks
Elbow planks
Plated push press
Band rows
Ball slams
Medicine ball jacks

BrentSergy · May 11, 2018

your characters are just fantastic and your journal is most cool. What is going to happen to the clay piece?Regards,Greg

liftheavy_01 · May 13, 2018

3 sets
5 oly bar cleans
30 sec plank

4 sets
12 hip thrusts
10 TRX push ups

4 sets
10 TRX inverted rows
10lb kb step ups, 10 ea side
35lb suitcase carry walk

1500 strides elliptical

liftheavy_01 · May 20, 2018

BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY

--

BACK SQUATS AT 3X5 85%1RM

ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10

BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 3X5 90%1RM

ACCESSORIES:

FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

--

CARDIO

liftheavy_01 · May 28, 2018

Basically did the same sets as last week, but increased the number of sets this time:

BENCH PRESS 5X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY

Did core workouts

--

BACK SQUATS AT 5X5 85%1RM

ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 5X5 90%1RM

ACCESSORIES:

4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10
BEHIND THE NECK OHP

INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 5X5 90%1RM

ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10

BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

liftheavy_01 · May 28, 2018

Basically did the same sets as last week, but increased the number of sets this time:

BENCH PRESS 5X5 85% 1RM

ACCESSORIES:

OVERHEAD PRESS
4 SETS OF 6 75% 1RM

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY

Did core workouts

--

BACK SQUATS AT 5X5 85%1RM

ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 5X5 90%1RM

ACCESSORIES:

4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10
BEHIND THE NECK OHP

INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 5X5 90%1RM

ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10

BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS