Are you trying to cut some body fat, improve conditioning, or both? That's a lot more cardio than you've done in a while, or you just were't consistent with the posting before.
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New Gym, new program...
- Thread starter Dale Mabry
- Start date
It is a lot more conditioning than I have done in a while, a long while. Looking to get a good aerobic base started over the next few weeks as well as improve my strength. I am not really concerned with weight, I am at 225lbs right now and eating a ton of food. Getting at least 250g of protein, but not really counting cals or macros. Just doing the nutrient timing thing around my workout with Accelerade/Endurox R4/Whey and letting everything else fall into place. On SAN Cubed as well. I think if I were to do shit right, I could get some good size on me and stay relatively lean as long as I keep up my cardio.
Here we go.
Mondays-
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-4x4
Step-ups-4x4
Assistance
Reverse Hypers-3x10
GHR-3x10
Cardio-Sprint Intervals 30/90 Outdoors
Tuesdays-
Cardio (10/5/10)
Wednesdays-
Bench Throw-4x4
Med Ball Chest Pass to wall-4x4
Med Intensity Push
Bench Press-4x8
DB Shoulder Press-4x8
Assistance
Chest Flye-2x10
Tri Extension-2x10
Cardio off
Thursdays-
Plyos-
1-leg jump to box-4x4
Multi-jump to box-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side
Cardio-Intervals outside 30/90
Fridays-
Power Cleans-4x2
Power Drops from Box-4x5
Low Intensity Pull
Cable Row-4x12
Reverse Grip Pulldowns-4x12
Assistance-
Rear Delt Raise-2x12
Pullover-2x12
DB Curls-2x12
Cardio-(10/5/10) May do this on Saturdays some weeks.
Mondays-
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-4x4
Step-ups-4x4
Assistance
Reverse Hypers-3x10
GHR-3x10
Cardio-Sprint Intervals 30/90 Outdoors
Tuesdays-
Cardio (10/5/10)
Wednesdays-
Bench Throw-4x4
Med Ball Chest Pass to wall-4x4
Med Intensity Push
Bench Press-4x8
DB Shoulder Press-4x8
Assistance
Chest Flye-2x10
Tri Extension-2x10
Cardio off
Thursdays-
Plyos-
1-leg jump to box-4x4
Multi-jump to box-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side
Cardio-Intervals outside 30/90
Fridays-
Power Cleans-4x2
Power Drops from Box-4x5
Low Intensity Pull
Cable Row-4x12
Reverse Grip Pulldowns-4x12
Assistance-
Rear Delt Raise-2x12
Pullover-2x12
DB Curls-2x12
Cardio-(10/5/10) May do this on Saturdays some weeks.
Last edited:
P-funk said:
Went ahead and wrote the whole thing.
On high intensity legs, I will separate, on low/medium I think I can get away with it. Cardio is sort of tentative, I want to get 5+ sessions in a week so it might not even out to always be on the same day. Don't know if I will do the intervals tomorrow or Tuesday, since I did cardio today.
Today-
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-305 4x4
Step-ups-55 4x4
Assistance
Reverse Hypers-60 3x10
GHR-BW 3x10
Could add more to the step ups, Squats felt easy so I will definitely go up next time. Thinking I want to just flip flop between medium and high intensity with legs since I will be getting a good amount of cardio.
Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-305 4x4
Step-ups-55 4x4
Assistance
Reverse Hypers-60 3x10
GHR-BW 3x10
Could add more to the step ups, Squats felt easy so I will definitely go up next time. Thinking I want to just flip flop between medium and high intensity with legs since I will be getting a good amount of cardio.
nicecccc 
Today-
100 yd sprints-Did 10 total.
Sprinted 100yds, walked back, and sprinted back yet again. Figure I will do this as my intervals. I would guess work to rest being an average of about 1:6.
Total time from the start of sprint 1 to the end of sprint 10-17:15
Max HR-172 (90%)
Ave HR-158 (83%)
Lower legs sore as hell by the end, as is typical with the Nike Free Trainer, but that's sort of the point. Soleus and Posterior tibialis area on fire right now. I overstrided during sprints 5 & 6, corrected it for the final 4, though. Going all out for 100yds is not something I have done since about 8th grade so I have room to improve. My first sprint was about 15 seconds, as was my final one. Should be able to get that down to 12-13 eventually, after a lot of training of course.
As always, 1 serving Accelerade/2.5g tricreatine malate before and during, 1 serving Endurox R4/2.5g tricreatine Malate after.
100 yd sprints-Did 10 total.
Sprinted 100yds, walked back, and sprinted back yet again. Figure I will do this as my intervals. I would guess work to rest being an average of about 1:6.
Total time from the start of sprint 1 to the end of sprint 10-17:15
Max HR-172 (90%)
Ave HR-158 (83%)
Lower legs sore as hell by the end, as is typical with the Nike Free Trainer, but that's sort of the point. Soleus and Posterior tibialis area on fire right now. I overstrided during sprints 5 & 6, corrected it for the final 4, though. Going all out for 100yds is not something I have done since about 8th grade so I have room to improve. My first sprint was about 15 seconds, as was my final one. Should be able to get that down to 12-13 eventually, after a lot of training of course.
As always, 1 serving Accelerade/2.5g tricreatine malate before and during, 1 serving Endurox R4/2.5g tricreatine Malate after.
Today-
Bench Throw-70+bar 4x4
Plyo push-up-4x4 (No clear wall to throw at)
Med Intensity Push
Bench Press-235 4x8
DB Shoulder Press-50s 4x8
Assistance
Chest Flye-35s 2x10
Lateral raise-20s 2x10
Tri Extension-150 2x10
Cardio-10/5/10 7.5/3.0/7.5
Total distance 3.09 miles
460 cals
Max HR-185 (97%)
Ave HR-170 (89%)
Soleus on fire, feet hurt, but I get the day off cardio tomorrow so I am fine with it. Wore the free trainers again, prolly a mistake.
1 Accelerade /2.5g Cubed before, 1.5 Endurox R4/2.5g Cubed after.
Bench Throw-70+bar 4x4
Plyo push-up-4x4 (No clear wall to throw at)
Med Intensity Push
Bench Press-235 4x8
DB Shoulder Press-50s 4x8
Assistance
Chest Flye-35s 2x10
Lateral raise-20s 2x10
Tri Extension-150 2x10
Cardio-10/5/10 7.5/3.0/7.5
Total distance 3.09 miles
460 cals
Max HR-185 (97%)
Ave HR-170 (89%)
Soleus on fire, feet hurt, but I get the day off cardio tomorrow so I am fine with it. Wore the free trainers again, prolly a mistake.
1 Accelerade /2.5g Cubed before, 1.5 Endurox R4/2.5g Cubed after.
I do, but my lower legs hurt. 
I read somewhere you are only supposed to wear them 3-4 times a week while training. Apparently I need to work up to that. Yes, go ahead, say it...
I read somewhere you are only supposed to wear them 3-4 times a week while training. Apparently I need to work up to that. Yes, go ahead, say it...
Dale's free trainers.
Plyos-
1-leg jump to box(32")-4x4
Multi-jump to box(32", 40")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x10 yds each side
Farted around with the agility ladder since it has been a while since I have used it consistantly.
1-leg jump to box(32")-4x4
Multi-jump to box(32", 40")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x10 yds each side
Farted around with the agility ladder since it has been a while since I have used it consistantly.
Today-
Power Cleans-205 4x2
DB Snatch-70s 4x5
Low Intensity Pull
Cable Row-130 4x10
Reverse Grip Pulldowns-150 4x10
Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
I was beat today, looking forward to the next 2 days off. Last clean was the only good one and my legs are pretty fatigued. Good times. Typical supplementation scheme.
Power Cleans-205 4x2
DB Snatch-70s 4x5
Low Intensity Pull
Cable Row-130 4x10
Reverse Grip Pulldowns-150 4x10
Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
I was beat today, looking forward to the next 2 days off. Last clean was the only good one and my legs are pretty fatigued. Good times. Typical supplementation scheme.
Last edited:
Oops, yeah, for reals.
Today-
Plyos
Jump from box (1-leg 36' box)-4x4
Multi-response hurdle hops (1-leg 12" hurdles)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-275 4x8
Step-ups-20 4x8
Assistance
Reverse Hypers-70 3x10
GHR-3x10
Cardio-5 min 7.0, 5 min 3.0, 5 min 7.0, 5 min 3.0
Max HR-176 (92%)
Ave HR-147 (77%)
287 kcals
1.67 miles
Legs/lower back were dying, sprint intervals tomorrow.
Plyos
Jump from box (1-leg 36' box)-4x4
Multi-response hurdle hops (1-leg 12" hurdles)-4x5
Icky Shuffle (Ladder)-2 sets
2-ins (Ladder)-2 sets
High Intensity Legs
Squats-275 4x8
Step-ups-20 4x8
Assistance
Reverse Hypers-70 3x10
GHR-3x10
Cardio-5 min 7.0, 5 min 3.0, 5 min 7.0, 5 min 3.0
Max HR-176 (92%)
Ave HR-147 (77%)
287 kcals
1.67 miles
Legs/lower back were dying, sprint intervals tomorrow.
Nice squats. 
You are the master at plyos. So those step-ups were with 20# DB's, correct?
You are the master at plyos. So those step-ups were with 20# DB's, correct?
No, 1 20lb DB and the step is 30" high.
True story. I would need a boost up.
I can't even get my leg that high. That is almost half my body!!
Yeah, that shit is high, at the bottom I am ass to ankle.
Wednesdays-
Bench Throw-80+ bar 4x4
Med ball Depth Drop-4x4
HIgh Intensity Push
Bench Press-265 2x4, 270 2x4
DB Shoulder Press-70s 4x4
Assistance
Chest Flye-40s 2x10
Cable Tri Extension-150 2x10
Cardio-10/5/10/5 at 7.5/3.0/7.7/3.0
Fucked up, left my HR monitor on 10 minutes past my cardio session. Not a big deal, HR max is what I am more interested in anyway.
HR Max-181 (95%)
Ave HR-143 (75%)
Distance-3.03 miles
Cals-502
Had s shoulder issue, I wanted to do 75s on shoulder press, but something was tweaked in my rotators so I had to drop the weight. Cardio felt reallly good, I think I may have been able to do 8.0 during my intervals, but I wanted to go easy before intervals tomorrow.
Bench Throw-80+ bar 4x4
Med ball Depth Drop-4x4
HIgh Intensity Push
Bench Press-265 2x4, 270 2x4
DB Shoulder Press-70s 4x4
Assistance
Chest Flye-40s 2x10
Cable Tri Extension-150 2x10
Cardio-10/5/10/5 at 7.5/3.0/7.7/3.0
Fucked up, left my HR monitor on 10 minutes past my cardio session. Not a big deal, HR max is what I am more interested in anyway.
HR Max-181 (95%)
Ave HR-143 (75%)
Distance-3.03 miles
Cals-502
Had s shoulder issue, I wanted to do 75s on shoulder press, but something was tweaked in my rotators so I had to drop the weight. Cardio felt reallly good, I think I may have been able to do 8.0 during my intervals, but I wanted to go easy before intervals tomorrow.
Damn, that's an awesome stepup. I would have to stack all of our shitty aerobic boxes up for that, heh.
who dropped the med. ball to you?
I hate shoulder issues.
No, I didn't do the power drop, I do a med ball plyo push up. Start on Med ball, drop, and explode back up ontoit. I don't have anyone to drop one yet so I had to substitute.
Thursdays-
Plyos-
1-leg jump to box (30")-4x3
Multi-jump to box (30" and 26")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side
So, found out today that the box I thought was 30" is actually 26" and the one I thought was 32" or 36" is 30" (31" actually, but I think the tape measure was fucked up). So, the bad news is that I am not jumping as high as I thought, the good news is that I can now jump onto the highest box with 1 leg, and I couldn't before.
Plyos-
1-leg jump to box (30")-4x3
Multi-jump to box (30" and 26")-4x4
Lateral Scissor (Ladder)-2 sets
Lateral Shuffle-2x15 yds each side
So, found out today that the box I thought was 30" is actually 26" and the one I thought was 32" or 36" is 30" (31" actually, but I think the tape measure was fucked up). So, the bad news is that I am not jumping as high as I thought, the good news is that I can now jump onto the highest box with 1 leg, and I couldn't before.
