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Weighted vest, combos, circuits, plyos and bag work

Muscle Gelz Transdermals
IronMag Labs Prohormones
2/13/15

Still doing Upper off Lower off Upper off Lower off off style. Just not posting actual workouts much since I'm still rehabbing; Keeping reps between 8-15

2/13/16

Upper

20 min on tread

Straight Armed pulldowns
60 x 20 (4)

Plate Raise
45 x 12 (4)

Pullups
12, 10, 10

Dips
20, 20, 20

Machine Row
200 x 8, 8, 8

Corner Press
70 x 20, 20, 20, 20

DB Curl
40 x 15, 15, 15

Lying Triceps Press
25, 25, 25

Weight: 181
Waist: 35.25 (growing in the wrong direction)
 
4/25/16

* been lifting 4 days a week since my last post. Not really working toward a goal, just nursing some nagging injuries. My right hammie is finally better - I pulled it playing bball in the fall. My right shoulder is still tender.

We have kids activities 7 days a week now so after work is busy; I'm working out at 5am (M, T, Thurs) and around 8am on Friday. Saturday and Sunday are occupied with yard or kids stuff.

Lower

Squat
185 x 5
225 x 5, 5
185 x 10, 12

SLDL
205 x 8, 8, 8

Lying Leg Raise
20, 20

Weight: 188 (no goal but usually looks best at 182)
Waist: 36.75 (goal is < 35)
 
9/22/16

Looking at some old workouts

Upper

Pullups
5,6,7,8,8,6

Dips
15 (6 sets)

Machine Row
200 x 6 (4 sets)

DB Press
70 x 10 (3)

Straight Armed Pulldowns
66 x 15 (4)

Lying Triceps Press
35 (3)

Weight:191
Waist:37.5
 
9/23/16

Lower

Trapbar Deads
315 x 5
365 x 3
385 x 1
405 x 1
365 x 3
315 x 10

Lying Leg Raise
35 (3)
 
9/26/16

Upper

Sup Grip Pulldowns
200 x 5
210 x 5
220 x 5
230 x 5
240 x 4

Corner Press
95 x 10 (4 sets)

Row Machine
212 x 12
225 x 10
237 x 8

Seated Press
175 x 8, 8, 8, 6

Lying Triceps Press
30 (4 sets)
 
9/27/16

LOWER

Lying Leg Raise
20 (4 sets)

Squat
185 x 10
225 x 5
185 x 10

SLDL
185 x 10 (3)

Overhead Lunge
90 x 8 (3 sets)

Trunk Pulldown
74 x 15 (3)

Calve Raise
45 x 12 (3)

===========

9/29/16

UPPER

Pulldowns
210 x 8 (5 sets)

Dips
10 (5 sets)

Row
190 x 5 (5 sets)

DB Press
75 x 8 (4 sets)

Lying Triceps
35 (4 sets)

========


9/30/16

LOWER

TB Deads
275 x 5, 8, 10, 10, 8

Ab Wheel
15+ (5 sets)
 
10/3/16

UPPER

Pulldowns
230 x 3,3,3,3
240 x 3

Hang Clean Press
95 x 10
105 x 8
115 x 8,8

DB Row
100 x 12 (3 sets)

Dips
12 (5 sets)

Straight Armed Pulldowns
66 x 15 (3 sets)

Lying Triceps Press
30 (3 sets)

Weight: 191
Waist:37.5
 
10/4/16

LOWER

Lying Leg Lift
25 (4 sets)

Squat
185 x 8
225 x 5 (2 sets)
185 x 10

Calve Raise
20 (3 sets)

Trunk Pulldown
86 x 20 (3 sets)

Leg Press Machine
240 x 12 (2)
260 x 12
280 x 12
 
10/6/16

UPPER

Pulldowns
200 x 12 (5 sets)

Dips
15 (5 sets)

DB Row
110 x 15 (4)

DB Press
75 x 8 (4 sets)

Lying Triceps
35 (4 sets)

===============

10/9/16

Bike - 30 min on trails

========


10/10/16

Upper

Sup Grip Pulldowns
220 x 7 (4 sets)

Corner Press
95 x 12 (4 sets)

Row Machine
212 x 12
237 x 8
250 x 8

Dips
16 (4)

Lying Triceps Press
30 (4 sets)
 
11/4/16

Still doing Upper/Lower off Upper/Lower Split

11/3/16

Upper

Pulldowns
220 x 8 (4)

DB Press
75 x 10 (4)

Row
225 x 10 (3)

Dips
15 (4)

Lying Triceps Dip
30+ (4)

Weight: 192
Waist: 37.5

=============

11/4/16

LOWER

Squat
185 x 5
205 x 3
225 x 3
245 x 3
225 x 5
185 x 10, 10

Trunk Pulldowns

* No PBs or crazy workouts; Just hitting it 4 days a week consistently; Happy to Trapbar Dead 425 last week.
 
12/19/16

Upper

Pulldowns
180 x 10
220 x 7
240 x 5
260 x 2
200 x 8, 8

Smith Bench
185 x 12 (5 sets)

Tbar Row
135 x 10 (4)

Dips
15 (4)

Reverse Fly
25 x 12 (4)

Lying Triceps
25 (4)

Weight: 192
Waist: 38

** Tweaked Right Calf Saturday balling. Not sure why I keep injuring my calfs!!
 
1/3/17

Lower

Goblet Squat
50 x 12 (4)

Lying Leg Raise
20 (4)

Hamstring Curl
75 x 10
80 x 10
85 x 10
90 x 10

Ab Wheel 20 (4)

Leg Press
250 x 10
270 x 10
290 x 10
310 x 10

Leg Extension
110 x 10
120 x 10
130 x 10

Weight: 195
Waist: 38

==============

1/4/17

Upper

Pushup/Pullup
10/5
15/6
20/7
25/8
30/9
35/10

Smith Bench
185 x 8, 10, 10, 12

DB Row 100 x 12 (4)

Reverse Fly
30 x 12 (4)

Lying Triceps Press
25 (3)

DB Curl
45 x 8 (3)

Weight: 193
 
1/5/17

Lower #2

Lying Leg Raise
25 (4)

Trap Bar Deads
315 x 3 (8)

Hanging Leg Raise
20 (3)

Super Squat
6 plates x 12 (3)

Lying Leg Curl
90 x 8 (4)

Ab Wheel
25 (4)

Weight: 191
 
1/7/17

CARDIO DAY

15 min on Row Machine (28m/sec)

Trapbar Farmers Walk
225 x 80 steps (4)

Hang Clean
95 x 5
115 x 3
135 x 3, 3
115 x 5
95 x 5

Treadmill
15 minutes - 4.0 incline and 3.7 Speed

Romain Chair Leg Raise
20 (3)

Weight: 191

Right Calf feeling better; Tweaked it mid December playing ball.
 
1/8/17

UPPER

5 min on Row

T-bar Row
165 x 3 (8)

Seated Dips
170 x 12
190 x 12
230 x 10
250 x 10

Weighted Pullups
BW +40 x 3 (8)

Smith Bench
245 x 3 (8)

DB Curl
40 x 12 (4)
 
Built said:
I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.
Click to expand...

Sadly this link no longer works.

Good to see this journal charging on !


Sent from my iPhone using Tapatalk Pro
 
theCaptn' said:
Sadly this link no longer works.

Good to see this journal charging on !


Sent from my iPhone using Tapatalk Pro
Click to expand...

Thanks for trying to post the link. <thumbs>

Good to see some others still posting workouts here after more than 10 years .....
 
1/11/17

Lower

5M tread / 5M Row

Lying Leg Raise
25 (4)

Goblet Squat
65 x 10 (4)

Hamstring Curl
90 x 12
95 x 12
100 x 10

Leg Press
250 x 10
290 x 10
310 x 10
370 x 10

Ab Wheel
25 (4)

===================

1/12/17

Upper

5M on tread / 5M on Row

Sup Grip Pulldowns
220 x 4 (6)

Smith Bench
235 x 4 (6)

T-Row
135 x 10 (3)

Dips
15 (3)

DB Curl
40 x 12 (4)

Weight: 193
 
1/13/17

Full body

* 15 min on Row Machine

Lying Leg Raise
20 (5)

Trapbar Farmers Walk
225 x 80 steps (3)

Squat
95 x 10 (3)

Smith Bench
195 x 12, 12, 12, 9+1+1+1

Pullups
10 (3)

Weight: 193
 
1/14/17

Fullbody

10M on Row

5M on Tread

Dual DB Swing
40 x 10 (3)

DB Snatch
70 x 3 (3)

DB Farmers Walk
100 x 40 steps (8)

Ab Wheel
20 (4)

5M on Tread

Weight: 193
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
1/16/17

Upper

5M on Row

Straight Armed Pulldown
67 x 15 (3)

Smith Bench
245 x 4 (7)

TRow
135 x 12, 12, 12, 10

Dips
20, 20, 20, 18

Pullups
11, 9, 7

Lying Triceps Press
25, 25, 25

Weight: 193
 
1/17/17

Lower

5M tread
5M row

TB deads
225 x 5, 8, 10, 12

Ab wheel
20 (3)

Hamstring Curl
80 x 12
90 x 15. (3)

Lying leg raise
25 (3)

Calf raise
25 x 15. (3)



Sent from my iPhone using Tapatalk
 
1/19/17

Upper

5M on tread

5M on Row

Pulldowns
220 x 9
240 x 6
240 x 6
220 x 9
220 x 9

Smith Bench Wave
185 x 13
215 x 8

225 x 3 / 235 x 2 / 245 x 1 (15 second RI)
235 x 3 / 245 x 2 / 255 x 1 (15 second RI)
245 x 3 / 255 x 2 / 265 x 0 (fail)

185 x 12

Tbar Row
135 x 10 (3)

Seated Dip
230 x 9 (4)
 
1/20/17

Lower

Shot for about 30 minutes

Ab Wheel
20 (4)

Trapbar SLDL
135 x 15 (4)

Trapbar Deads
225 x 5 (4)

Hanging Leg Raise
15 (3)

===

Also started PT for my Calves.....I need to work on hip mobility and strengthening calves.
 
1/23/17

UPPER

5M Tread / 5M on Row

Straight Armed Pulldown 72 x 15 (4)

Smith Bench 235 x 5 (5)

TRow 135 x 10, 9, 10

Dips 20, 18, 20

Pullups 10, 9, 8

Lying Triceps Press 30 (3)

Weight: 195
 
1/24/17

LOWER


5 M Tread / 5 M Row

Lying Leg Raise
25 (3)

TB Deads
315 x 4, 5, 5, 5, 5

Ab Wheel
20 (3)

Hamstring Curl
90 x 15 (3)

Leg Press
250 x 15
310 x 10
230 x 30
 
1/26/17

Upper

5M tread / 5M row

Pulldowns
220 x 9, 8, 8, 8, 8

Smith Bench
205 x 10
215 x 7
225 x 5
205 x 9
185 x 20 (RP set)

Machine Row
180 x 10 (4)

Seated Triceps Press
230 x 10 (4)

DB Curl
50 x 8, 10, 10

Weight: 194
 
1/29/17

Upper

5 M on tread / 10M on row

Smith Bench
225 x 3
245 x 3
255 x 3
265 x 3
270 x 3
255 x 3
245 x 5
225 x 7
185 x 20 (12, 2, 2, 1, 1, 1, 1) Rest - 6 seconds between sets

T-Row
170 x 4 (3)
135 x 13

Dips
20 (3)

Pullups
10 (3)

* Happy 46th bday to me :)
 
1/31/17

LOWER


5 M Tread / 5 M Row

Lying Leg Raise
25 (4)

TB Deads
275 x 5 (5)

Hanging leg raise
+10 x 15 (3)

Hamstring Curl
90 x 15 (3)

Leg Press
180 x 20
270 x 15
310 x 15
 
2/1/17

Upper

5M on Tread / 5M on Row

Pullups
10 (3)

Smith Bench
185 x 10
225 x 5
235 x 3
245 x 3, 3, 3, 3, 3

Row Machine
200 x 10 (3)

Seated Dips
230 x 10 (3)

========

2/3/17

Lower

* PT for 45 minutes to strengthen my calves

5M on Tread / 10M on Row

Ab Wheel
25 (3)

TB Deads
225 x 5
315 x 3
405 x 1, 1

(switched bars)

345 x 3
395 x 1
415 x 1, 1, 1
345 x 3

Lying Leg Raise
25 (3)

=====


2/5/17

UPPER

Pulldowns
240 x 4 (4)

Smith Ladders
205 x 5 / 12s rest / 225 x 3 / 12s rest / 245 x 1
215 x 5 / 12s rest / 225 x 3 / 12s rest / 235 x 1
225 x 5 / 12s rest / 235 x 3 / 12s rest / 245 x 1
235 x 5 / 12s rest / 245 x 3 / 12 s rest / 255 x 1 * Tough Set!!

195 x 20 RP ( 11, 2, 2, 2, 1, 1, 1)

Tbar Row
140 x 10 (4)

OH Triceps Press
25 (4)

Weight: 196 (2 more weeks to bulk)

Great workout today!! Upper body jacked.
 
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