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Weighted vest, combos, circuits, plyos and bag work

11/21/15

Upper

20 min on elip (3 miles)

Pulldowns
220 x 3 (5)

Power Clean / Press
95 x 5 (5)

Machine Row
225 x 5 (5)

Lying Triceps Press (4 pegs high)
20 (4)

Cable X Pulldowns
70 x 10 (3)

DB Shrug
90 x 10 (4)

Reverse Fly
30 x 10 (4)
 
11/22/15

Basketball 90 minutes

===

11/23/15

Upper

Elip 15 min

Pullups
BW +45 x 5
BW +70 x 2
BW +100 x 1
BW +45 x 5 (3)

DB Bench
75 x 12 (4)

Row Machine
225 x 8 (4)

Corner Press
70 x 15 (4)

===

11/24/15

Lower

20 min on elip / 3 miles

12" Box Jumps
5 (4)

Squat - sit in the hole for 2 seconds
135 x 10 (3)
185 x 5 (3)

SLDL
135 x 12 (4)

Lying Leg Raise / Flag / Lying Leg Raise
12 / 1 / 15 (3)

* went light today and focused on stretch

Weight: 175
 
11/25/15

Upper

20 min on elip / 3.1 Miles /

Medium Sup Grip Pulldowns
190 x 10+ (6 sets)

Dips
20+ (6 sets)

Hang Clean
115 x 8 (6 sets)

Weight: 175
Waist: 34.5 * Hit my goal!!
 
11/26/15

Lower

21 min on elip / 3.3 Miles

Goblet Squat (2 seconds on the hole)
85 x 10 (4)

OH Lunge
80 x 8 (4)

Farmers Walk
95 x 100 steps (4)

Trunk Pulldowns
150 x 25 (4)

* medium/light weight and great stretch workout today;
 
11/28/15

Upper

25 min on elliptical / 4 Miles

Corner Press
50 x 15 (4)

Pullups
16 (3)

Machine Row
200 x 15, 12
250 x 4, 4, 4

Seated Press
125 x 15
150 x 10 (3)

Weighted Pullups
BW +45 x 5, 5

Lying OH Press
25, 25, 25

DB Curl
45 x 15
 
11/29/15

Basketball 90 minutes

11/30/15

OFF - much needed

12/1/15

Lower * morning

20 min on elip / 2.8 miles

Box Jump
12 (5)

Squat * 2 seconds in the hole; great stretch
135 x 10 (4)

OH Lunge
90 x 8 (4)

Hanging Leg Raise
Holding 20lb db with ankles x 5 (4)

Weight: 176
Waist: 34.25
 
12/2/15

UPPER

20 min on elip / 3 miles

Weighted Pullups
BW +45 x 5
BW +70 x 3
BW +45 x 5
BW +45 x 5

DB Press
75 x 12, 10, 10, 10

DB Row
85 x 15, 15, 15

Standing Curl / Press
35 x 12, 12
 
12/3/15

Lower

20 min on elip / 3 Miles

Box Jump
3 x 8

Hang / Clean
135 x 2 (6 sets)

Trapbar Deads
315 x 5
365 x 1
405 x 0 * Fail
365 x 3

Lying Leg Raise / Flag / LLR
15 / 1 / 15 (2 sets)

* Weight: 172
Waist: 34.25
 
12/6/15

90 min on basketball


12/7/15

OFF

12/8/15

Upper body (Strength/Size)

Warmup 20 min on elip 3 Miles
DB Bench press 3/5 75-80-85% 80/85/90LBS (105 1RM)
Row Machine 3x8 80% 225LBS (285 1RM)
Corner press 3/5 75-80-85% 85/90/95LBS (115 1RM)
Weighted Sup Grip pullup 3x7 80% BW +45LBS (275 1RM)


12/9/15

Lower - (explosive)

25 min on bike 5.6 miles

Squat 6x6 60% 165LBS (270 1RM)
SLDL 6x6 60% 165LBS (270 1RM)
Seated Calve Raise 4 sets 45 x 10 (SLOW)

* felt good to go light and get a great stretch :thumbs:
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
12/10/15

Upper Day#2

20 min on elip 2.7 miles

Side/Front Raise
15 x 10/10 (3)

Power Clean
145 x 2, 2
135 x 4, 4, 4, 4

Dips
20, 20, 20

Wide Grip Row
150 x 20, 20, 18

OH Triceps Press
25+ (3 sets)

DB FW
105 x 100 steps (2 sets)

* 57 minutes

Weight: 176
Waist: 34.75

- ate out a bunch over the weekend (and last night). Time to dial the diet back in :thumb:
 
12/11/15

Cardio/Core

20 min on elip 2.7 miles

Trunk Pulldowns
150 x 15 (4)

Lying Leg Raise / Flag / Lying Leg Raise
15 / 1 / 15 (3)

Standing Calve Raise
60 x 10 (4)

Hanging Leg Raise /holding 15 lb dumbell
10 (3)

Weight: 176
Waist: 34.5
 
12/14/15

Upper body (Strength/Size)

Warmup 20 min on elip 2.8 Miles


Corner press 3/5 75-80-85% 85/90/95LBS (115 1RM)
70 x 8
85 x 3/5
90 x 3/5
85 x 3/5

Weighted Sup Grip pullup 3x7 80% BW +45LBS (275 1RM)
BW +45 x 5, 6, 7, 8

DB Bench press 3/5 75-80-85% 80/85/90LBS (105 1RM)
75 x 8
85 x 3/5
90 x 3/5
95 x 3/2
* 95 too heavy for this rep scheme...Follow the program!

Row Machine 3x8 80% 225LBS (285 1RM)
225 x 8 (3 sets)

** Good session overall. Next session add one more rep to each set. Go from 3 reps to 4 AND 5 reps to 6 reps. 8 reps to 9 reps

Weight: 175
Waist 34.25
 
12/15/15

Lower Explosive

20 minutes on tread at Level 8 2.8 Miles

Squat 6x7 60% 165LBS (270 1RM)
SLDL 6x7 60% 165LBS (270 1RM)
Seated Calve Raise 4 sets 45 x 11 (SLOW)

Hot tub 20 minutes

Weight: 175
Waist: 34.25
 
12/17/15

UPPER

20 min on elip

Power Clean
155 x 5 (3)

Machine Row
237.5 x 7 (4)

Weighted Dips
BW +45 x 10 (5)

Pushups
40, 30, 30

Weight: 173
Waist: 34.5
 
12/18/15

Lower and Core

20 minutes on bike

Goblet Squat
85 x 10 (5)

OH Lunge
80 x 10 (4)

SLDL
185 x 10 (4)

Lying Leg Raise / Flag / LLR
10 / 1 / 10

Hanging Leg Raise holding 15lb db
10 (3)

Weight: 173
Waist: 34.5
 
12/20/15

Basketball

2 games ... pulled right hamstring

12/22/15

Upper body (Strength/Size)

Warmup 20 min on elip 2.8 Miles

Corner press
75 x 10
80 x 10
85 x 10, 10

Weighted Sup Grip pullup
BW +45 x 3 (6 sets) * 30 second RI

DB Bench press
75 x 8 (3 sets)

Row Machine
225 x 10, 9, 6

* 53 minutes
 
12/23/15

Lower Explosive

20 minutes on tread at Level 8 2.8 Miles

Squat 6x7 60% 175LBS (270 1RM)

Leg Lifts / Flag / Leg Lifts
15 / 1 / 15 (4)

No hamstrings today....
 
12/24/15

UPPER

20 min on elip

Power Clean
135 x 3, 5, 7, 9, 9

Wide Machine Row
150 x 12 (4)

Dips
20+ (5)

Lying Triceps Press
30 (4)

DB Curl / Shoulder Press
35 x 10 / 10 (3)

Weight: 173
Waist: 34.5
 
12/26/15

Lower and Core

28" Box Jump
10 (6)

Trapbar Deads
235 x 10 (6)

Ab Wheel
15 (5)

Hanging Leg Raise
10 (4)
 
12/27/15

Upper body (Strength/Size)

Warmup 20 min on elip 2.8 Miles

Corner press
85 x 5 (3 sets)
75 x 10 (3 sets)

Weighted Sup Grip pullup
BW +45 x 3, 5, 5, 5, 5

Row Machine
200 x 15 (3 sets)

Standing 1 DB Press
35 x 10 (3 sets)

Side/Front/Bent-Over Raise
15 x 10 / 10 / 10 (4 sets)
 
12/28/15

Lower

15 minutes on tread at Level 8 2 Miles

Squat
185 x 5, 7, 9

OH Lunge
80 x 6, 8, 10

Seated Calves
45 x 10 (2)

Standing Calves
80 x 10 (2)

Kickback Machine
80 x 10 (2)
 
12/30/16

UPPER

20 min on elip Level 9

Power Hang Clean
135 x 3, 5, 7, 9, 11

Machine Row
200 x 10 (4)

Weighted Dips
BW +45 x 10 (5)

DB Curl
45 x 12, 12, 10, 12

Lying Triceps Press
25 (4)

Weight: 177
Waist: 34.5
 
12/31/15

Happy New Year!!

Lower and Core

28" Box Jump
10 (4)

Trapbar Deads
185 x 20 (4)

Ab Wheel
15 (4)

Hanging Leg Raise
15 (4)
 
1/3/16

UPPER

*20 min on elip (up to level 20 :thumb: )

Corner Press
70 x 15 (4)

Pulldowns
190 x 12-15 (5)

Pushups
30, 30

Shrugs
225 x 8 (4 second hold at top)

DB French Press
30 x 12 (4)

Seated Curl
35 x 12 (4)

Weight: 179
Waist: 35

* pigged out over the last 5-6 days; Back t eating right; Time to waist back under 34.5
 
Spent the last two weeks in a DELOAD

1/5 Fullbody

1/8 Fullbody

1/11 Fullbody

1/15 Upper

Waist: 35
Weight: 175

Left elbow inner pain, right front shoulder pain and nursing a pulled right hammie. Sucks getting old :(
 
2/1/15

Been rehabbing a left sore inner elbow, right front shoulder and right hamstring. Sucks getting old

Been doing 2 upper and 2 lower workouts the last two weeks keeping reps between 8-12. Slowing feeling better.


Weight: 178
Waist: 35

Will get back to posting details later this week.
 
2/3/15

UPPER

20 min on tread

Pullups
10+ (3)

Pushups
30 (2)

DB Press
65 x 15, 14, 12, 20

Row
187 x 10+ (3)

Standing DB Shoulder Press
40 x 10+ (3)

Weight: 176

Injuries are healing up. Been doing two upper and two lower workouts per week.
 
2/5/16

Lower

20 min on tread

Squat (1 second in the hole)
185 x 12
225 x 4, 6
185 x 12

SLDL
185 x 15, 15, 15

OH Lunge
100 x 6, 6, 6

Weight: 181
 
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