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Determined to be an animal!

Thursday

A1: BB RDL: 205/6x3 - RI = 75s
A2: DB Bench: 80/6x3 - RI = 75s

B: Front Squat: 135/2x10 - RI = 30s

C: Chinups: bw/3x8 - RI = 60s

D: Farmer's Walk: 70/1 trip around the gym
 
Saturday

A1: Squat: 215/6x3 - RI = 60s
A2: CG Seated Row: 175/6x3 - RI = 60s

B: DB RDL: 65/3x8 - RI = 60s

C: Seated DB OH Press: 45/3x8 - RI = 60s

D: Pullups: bw+15/2x8 - RI = 60s

E: EZ-Bar Curls: 60/1x8, 50/1x8 - RI = 30s
 
Tuesday

A1: BB RDL: 215/6x3 - RI = 60s
A2: DB Bench: 85/6x3 - RI = 60s

B: Front Squat: 155/3x6 - RI = 30s

C: Chinups: bw+15/2x8 - RI = 60s

D: Dips: bw/2x10 - RI = 45s
 
Thursday

A1: Squat: 225/4x3 - RI = 60s
A2: CG Seated Row: 190/4x3 - RI = 60s

B: DB RDL: 85/4x6 - RI = 60s

C: OH Press: 95/4x6 - RI = 60s

D: Chinups: bw/4x6 - RI = 60s

E: Pullovers: 35/2x8 - RI = 30s
 
great workouts.
so how fast do you get them done in with the short ri's?

we just started doing the rest/pause and they are kicking my ass. but we get out pretty quick.
 
the other half said:
great workouts.
so how fast do you get them done in with the short ri's?

we just started doing the rest/pause and they are kicking my ass. but we get out pretty quick.
Click to expand...

Thanks. My workouts typically take about 50-60 minutes.

Ya, the rest-pause is brutal ... especially when squatting. I should incorporate that into my routine sometime soon.
 
Saturday

A1: BB RDL: 225/4x3 - RI = 60s
A2: DB Bench: 90/4x3 - RI = 60s

B: Pullups: bw/3x6 - RI = 60s

C: 1-arm DB Snatch: 35/1x5 (each arm), 40/1x5 (each arm), 45/1x3 (each arm)

D: DB Lunges: 40/2x8 (each leg)

My body was a little banged up from tackle football yesterday but it was a decent workout nonetheless. I desperately need the next two days off.
 
I haven't creeped your facebook in a while.. Any recent pics, shiz?

:)
 
Uh, not really. I am not a big fan of pictures and i don't have a camera. Also, i'm not the kind to ask someone to take near naked pics of me just to see my "progress" so far unless i had a gf which i sadly don't.
 
no camera and no girlfriend, thats how you save money for the things that you want to do.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Tuesday

A1: Front Squat: 185/6x3 - RI = 60s
A2: Chinups: bw+15/2x3, bw+25/2x3, bw+45/2x3 - RI = 60s

B: Pull-throughs: 60/3x8 - RI = 30s

C: Standing DB OH Press: 35/3x8 - RI = 30s

D: BB Bent over Row: 155/3x8 - RI = 30s

E: Hammer Curls: 30/2x8 - RI = 30s
 
I am back from my week off because i have been extremely busy

I finished up spring semester and had finals last week. Then, i drove to Virginia to get settled at George Mason University because i am interning at Booz Allen Hamilton this summer as a Financial Analyst. This place is beautiful and there is a lot to do here but it's a bit expensive. I will probably not be around much this summer other than posting my workouts to keep up the consistency on my journal.

Friday

A: Squat: 225/3x5 - RI = 60s

B: DB Bench: 75/2x6, 85/1x6 - RI = 60s

C: Hang Power Clean and Jerk: 135/3x5 - RI = full recovery

D: Pullups: bw/3x8 - RI = 60s

E: DB Curls: 30/1x8, 40/1x8 - RI = 45s

I don't have a specific program yet as today was just to get my body but into the groove. I will start my program next week.
 
good luck with the summer intern, and good luck with the workouts.

and keep an eye out for a "rich" girlfriend.
 
Tuesday

A: Deadlift: 275/4x3 - RI = 75s

B: OH Press: 105/4x3 - RI = 75s

C: DB RDL: 50/3x10 - RI = 45s

D: DB Bench: 50/3x8 (tempo: 1-3-1) - RI = 45s

E: Chinups: bw/2x8 - RI = 45s

F: Pullover: 35/2x10 - RI = 30s

Just getting back in the groove. The first few days of lifting after 10 days off is tough.
 
What'd you decide on?
 
soxmuscle said:
What'd you decide on?
Click to expand...

You mean my program? I am doing full body 3x a week. I was originally going to do a 4-day upper/lower split but i am going to be working a lot so it's a little too much. Besides, it's summer and i am in Virginia so i want to get out there and explore as much as i can and get some hot Virginia/Maryland ass.
 
Note: Last workout should have been Monday, not Tuesday. My mistake.

Wednesday

A: Front Squat: 185/4x3 - RI = 60s

B1: Pullups: bw/4x4 (tempo: 3-3-1) - RI = 60s
B2: Sumo Deadlift: 185/4x6 - RI = 60s

C: DB Row: 50/3x8 (each arm) - RI = 45s

D: Machine Rows: 130/2x6 - RI = 30s
 
Friday

A: DB Bench: 60/3x6 (tempo: 1-3-1) - RI = 60s

B: DB RDL: 60/3x6 - RI = 60s

C: Deadlift: 315/2x3, 335/2x1 - RI = 60s

D: Dips: bw/2x8 - RI = 30s

E: Chinups: 30 second hold/negative (2 sets)

Basically, i pull up until my chin is over the bar and hold it for as long as i can until i slowly fall down until i tire out
 
Monday

A: Front Squat w/ pause in the hole: 185/4x3 (tempo: 2-3-1) - RI = 60s

B: BB Bent Row / Yate's Row: 155/4x6 - RI = 60s (i switched each set)

C: Incline DB Press: 55/3x8 - RI = 60s

D: Speed Deadlifts: 155/6x2 - RI = 30s

E: Lat Pulldown: 115/2x8 - RI = 60s

F: DB Curls: 35/1x8
Seated DB Curl: 30/1x8
RI = 30s
 
Wednesday

A: Decline Bench: 70/1x3, 80/1x3, 90/1x3, 45/1x10 - RI = 60s

B: Sumo Deadlift: 225/2x6, 255/2x3 - RI = 60s

C:Pullups: bw/10,6,5 - RI = 60s

D: 1-arm DB snatch: 30/1x5 (each arm), 40/1x5, 50/1x3 - RI = 60s

E: 1-leg RDL: 45/2x8 (each leg) - RI = 60s
 
Friday

A: Squat: 185/1x8, 225/1x5, 255/1x3, 225/1x5, 135/1x10 - RI = 60s

B: Clean from floor: 115/2x3, 135/3x3 - RI = 60s

C: Decline DB Bench: 55/3x8 - RI = 60s

D: 1-arm DB Row: 65/2x8 (each arm)

E: BB Curl: 70/2x8 (slow negs) - RI = 45s

F: Seated bent over rear delt raise: 15/2x10 - RI = 30s
 
Monday

A: Deadlift: 245/6x4 - RI = 60s

B: DB Bench: 55/3x10 - RI = 60s

C: Front Squat: 155/6x4 - RI = 60s

D: Dips: bw/15,12+3 - RI = 45s

E: Seated Cable Row: 120/2x8 - RI = 30s
 
Wednesday

A: Squats: 225/4x4 - RI = 60s

B: Standing OH Press: 115/4x4 - RI = 60s

C: Pullups: bw/4x4 (tempo: 5-1-1) - RI = 60s

D: Seated DB OH Press: 35/3x12 - RI = 45s

E: DB RDL: 45/3x12 - RI = 45s

F: Pullover: 40/2x10 - RI = 30s
 
Wednesday

A: DB Bench: 75/4x4 - RI = 60s

B: Deadlift: 275/4x4 - RI = 60s

C: Yates Row: 155/4x6 - RI = 60s

D: Dips: bw/3x10 - RI = 45s

E: Bulgarian Squat: 40/2x8 (each leg) - RI = 45s
 
Friday

A: BB RDL: 205/4x4 - RI = 60s

B: OH Press: 105/4x4 - RI = 60s

C: Squat: 155/3x10 - RI = 45s

D: Lat Pulldown: Stack #13 out of 15/4x6 - RI = 60s

E: Seated DB OH Press: 35/3x10 - RI = 45s

F: Pullups: bw/2x8 - RI = 45s
 
Monday

A: Front Squat: 185/4x4 - RI = 60s

B: Dips: bw/4x4 - (tempo: 3-2-1) - RI = 60s

C: Seated Cable Row: 160/4x4 - RI = 60s

D: Deadlift: 185/3x10 - RI = 45s

E: DB Bench Press: 50/3x10 - RI = 45s

F: BB Bent over row: 135/3x10 - RI = 45s
 
Wednesday

A: Leg Press: 405/4x5 - RI = 60s

B: Pullups: bw/4x5 (tempo: 3-1-1) - RI = 60s

C: Seated Arnold Presses: 55/4x5 - RI = 60s

D: DB RDL: 60/4x8 - RI = 60s

E: DB Tricep Extension: 40/1x8, 45/1x8, 50/1x8 - RI = 60s

F: DB Lunges: 40/2x12 (each leg) - RI = 45s
 
Friday

A: Deadlift: 255/4x5 - RI = 60s

B1: DB Bench: 80/4x5 - RI = 60s
B2: Yate's Row: 165/4x5 - RI = 60s

C: Front Squat: 135/3x8 - RI = 60s

D: Dips: bw/3x8 - RI = 30s
 
Monday

A: Lat Pulldown: Stack #10(15)/4x5 - RI = 60s

B: OH Press: 105/4x5 - RI = 60s

C: BB RDL: 205/4x5 - RI = 60s

D: Pullups: bw/2x8 - RI = 60s

E: Squat: 155/3x8 - RI = 45s (last 3 reps of each set i paused in the hole for 3 seconds)

F: Bent over rear delt raise: 15/2x12 - RI = 30s

OK workout. Didn't get much sleep last night and had a crappy day eating wise.
 
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