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Weighted vest, combos, circuits, plyos and bag work

Muscle Gelz Transdermals
IronMag Labs Prohormones
8/24/14

More wake boarding on Sunday morning. Working on the 180. Almost got the landing down. He a couple classic crashes. Also broke out the Wake Skate for the first time. That little board is pretty loose (but fun).


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

8/25/14

Still doing the 10 sets of 3 with 45-60 RIs (week #2)

FULLBODY

Smith Bench
235 x 3 (10 sets)

Trap Bar Dead
335 x 3 (10 sets)

Weighted Pullups
BW +30 x 3 *tweaked left bicep (stopped)

-- Since I didn't complete the pullups as planned I decided to hit the tris

Dips
20 (3 sets)

Wide Grip Straight Arm Pulldowns
70 x 15 (3 sets)

Tricep OH Press
70 x 15
80 x 15
90 x 15 (2 sets)

** Done

Aleeve and Hot tub.
 
8/27/14

Fullbody

*80% of 3RM Max for 4 sets of 4; Sets were pretty EZ.

Squat
225 x 4 (4 sets)

Hang Clean Press
125 x 4 (4 sets)

T-Row
160 x 4 (4 sets)

SLDL
225 x 4 (4 sets)

==== Accessory Exercises ====

CG Smith Bench
225 x 3 (2 sets)
185 x 15, 13

Pullups
3 (3 sets)
*tweaked left upper arm on Monday...not 100% Should be doing these with 30-40lbs strapped on.

Ab Wheel
12 (3 sets)
 
8/29/14

Fullbody

Smith Bench
245 x 4 (4)

Dead
315 x 10
365 x 4
410 x 1
365 x 4 (3)
315 x 10

Pulldowns
160 x 4 (4)

Ab Wheel
12 (3 sets)

8/30
Wakeboard

8/31
Wakeboard

9/1
Wakeboard and Surf
Bike Ride
 
9/2/14

Fullbody

=== Main lifts ===

Smith Bench
235 x 4 (5 sets)

TB Deads
335 x 4 (5 sets)

Pulldowns
160 x 4 (4 sets)
* nursing pulled left bicep 1 week ago

=== Secondary ===

Dips
21 (2 sets)

Straight Armed Pulldowns
70 x 15 (2 sets)

OH Triceps
70 x 15 (2 sets)

Weight: 193 (Tubby!!)
Waist: 37"
* Too much junk food and beer over the past 6 weeks added 7 lbs and 1.5 inches;
** Time to clean up this mess.
 
9/4/14


Fullbody

*high rep day

Smith Bench
195 x 15 (3)

T-Row
135 x 10 (3)

DB Lunge
45 x 10 (2)

Pulldown
130 x 10 (3)

Seated Dip
150 x 10 (2)

Dork Row
110 x 10 (3)

Smith CG Bench Press
225 x 3 (3)
185 x 10 (2)

Ab Wheel
10 (3)

Seated Calf Raise
45 x 20 (2)

Standing Calf Raise
25 (2)

Weight: 190
Waist: 36.75
- cut out extra snacks and no alcohol this week.
 
9/6/14

Took down a 80 foot tree; Lots of sledge hammering (great shoulder and back workout)

9/7/14

Morning Wakeboarding and Wake Surfing :thumb:

Afternoon Wakeboarding, Paddle boarding and Walk the Dog.

9/8/14

....back to the gym today :thumbs:
 
9/8/14

Fullbody

* kept Rest Intervals to 45-60 seconds

Smith Bench
255 x 3 (2)
225 x 6 (4)

Squat
225 x 5, 3, 3, 3, 3

Dips
20, 16, 14

Pulldowns
140 x 8 (4 sets)

Close grip Smith Bench
225 x 3 (2)
185 x 12 (2)

SLDL
135 x 10 (2)
185 x 6 (2)

Ab Wheel
10 (2)

Done in 50 minutes
 
9/11/14

Fullbody

Smith Bench
225 x 6/4 RP = 10 Reps (3 sets)
255 x 1 - 1 - 1 - 1 - 1 = 5 rep cluster (2 sets)
* 20 second rest between reps for first cluster set; 15 seconds rest on second set

Pulldowns
150 x 8 (3 sets)

Trapbar Deads
345 x 4 (4 sets)

Dips
20, 20, 19

T-bar Row
135 x 5 (5 sets)

1 Armed Standing Press
40 x 15, 12, 10

Trunk Pulldowns
130 x 10 (3 sets)
 
9/13/14

Fullbody

* Switching it up today; Home workout - got a trapbar this week :thumb:

Trapbar Overhead Press
95 x 8 (4 sets)

BW Row
20 (3 sets)

===

Trapbar Deads / Heavy Bag (superset)
235 x 5 / 1 Minute (10 sets)

1 hour mountain bike ride
 
9/15/14

1 Mile Walk

200 Pushups

9/17/14

UPPER

Smith Bench
225 x 5
245 x 3
265 x 1
275 x 1
285 x 1
225 x 11, 10, 6

T-bar Row
135 x 5
160 x 3
175 x 3, 3, 3
160 x 5
135 x 10

CG Smith Press
225 x 3, 3
185 x 15, 14

Pulldowns
160 x 8, 8, 8, 8
 
9/18/14

Lower

Trapbar Deads
315 x 5
355 x 3
375 x 3
405 x 1
425 x 1
315 x 5, 5

Box Jump (Broad Jump 4" out and 28" high)
5, 5, 5, 5, 5, 5, 5, 5

Weighted Situps
+15 x 13, 13, 13

Squat
185 x 5
225 x 3, 3
135 x 15
 
9/19/14

Upper

Corner Press
OB +50 x 20 (3 sets)

Pulldowns
160 x 8 (3 sets)

Dips
22, 19

DB Row
115 x 5 (3 sets)

Smith CG Press
225 x 5 (3 sets)

Curl / Standing Press
35 x 10 (3 sets)
 
9/22/14


Lower and Push

Smith Bench
225 x 5
245 x 3
265 x 3, 2
225 x 9, 6, 6

Trapbar Deads
315 x 3
365 x 3
385 x 3, 3, 3

Smith CG Pres
225 x 6 (3 sets)

Trapbar Deads | Box Jump 30" Superset
315 x 3 | 5 (3 sets)

OH Triceps Press
110 x 20 (3 sets)

DB Lunge on 8" Box
40 x 8 (3 sets)
 
9/23/14

1.5 Mile Walk at Lunch

(after work)

Back, Shoulders and Core

Sup grip Pullups
8 (4 sets)
* still nursing a pulled left bicep

Ab Wheel
15 (3 sets)

Jump Rope
100 (5 sets)

T-bar Row
135 x 5
160 x 5
175 x 3
190 x 2
135 x 10

Clean and Press
135 x 3 (3 sets)

Weighted Situp
+20 x 10, 10, 8

DB Curl / Shoulder Press Combo
40 x 8 / 8 (3 sets)

Hanging Leg Raise
20, 20

Weight: 189
Waist: 36.75
 
9/25/14

1 M Walk at Lunch

after work


Fullbody

Corner Press
50 x 20
60 x 15
70 x 15
80 x 10
90 x 5
50 x 25

Pullups
9 (4 sets)

Squat
225 x 5 (3 sets)

Dips
23
20
18

DB Row
120 x 5 (3 sets)

SLDL
225 x 5 (3 sets)

Dork Row
60 x 10 (3 sets)
 
9/27/14

Fullbody (garage)

Heavy Bag
1 minute (5)

Speed TB Deads
235 x 10 (5)

Pushups
20 (5)

TB Farmers Walk
235 x 80 steps (4)

OH Triceps Bodyweight Press
20 (3)

===

9/28/14

1M walk
 
9/29/14

Fullbody

Ab Wheel
20, 20

Bench
185 x 10
225 x 1 (10 sets with 20 sec RIs)
185 x 10

TB Deads
315 x 11
395 x 3 (3 sets)
315 x 11

Pullups
11 (3 sets)

Dips
24, 18, 16

* Quick 40 minute workout

Weight: 189
Waist: 37
 
9/30/14

Fullbody

Tbar Row
160 x 5 (3)

Weighted Situps
+25 x 8, 7, 6

Clean and Press
135 x 3 (5)

Squat
225 x 6, 6, 3

Triceps OH Press
60 x 20
70 x 20, 20

DB Curl
40 x 12 (3 sets)

Hanging Leg Raise holding 15lb dumbbell with ankles
6 (3)

* My muscles were sore today since I did a FB workout yesterday too. I attempted to see if changing the planes or movements made a difference. I learned that I need a day off in between hitting the muscles (no matter what exercise) - which is what all the articles say - but you never really know until you try it yourself :thumb: Been lifting for 25 years but still like to try new things......

Weight: 189 (No weight goal) - just focusing on waist size.
Waist: 36.75 (Goal 35.5 by November 20th)
 
10/3/14

Upper

* decided to add some "fat burning cardio" (HIIT style)

Treadmill Intervals
1 minute on 4.0
1 minute on 7
1 minute on 4
1 minute on 8
1 minute on 4
1 minute on 9
1 minute on 4
1 minute on 10
1 minute on 4
* got a good sweat going

Smith CG Press
225 x 3 (10 sets) 45 second RIs

Sup Grip Pullups
12, 12, 10

DB Row
130 x 5 Right / 110 x 8 Left (3 sets)
* left wrist issue with 130lb dumbbell so I used 110 instead

Seated Dips
130 x 20, 20

Dork Rows
110 x 10 (3 sets)

Triceps OH Press
110 x 15 (3 sets)

DB Curl
40 x 13 (3 sets)

Battle Rope
30 seconds on / 30 seconds off (3 sets)

* think I left a pound of sweat on the floor today; 30-45 second Rest Intervals plus some running and battle ropes did the trick :thumb:
 
10/3/14

Lower - Speed day @ home

Trapbar Deads
135 x 20 (3)

Trapbar SLDL
135 x 14 (2)

Trapbar Box stepups
135 x 8 (2)

DB Lunges
50 x 8 (3)

Swiss Ball - Medicine ball toss
12lb ball x 15 (3)

1 lap around the block (1/4 mile) run

Weight:189
 
10/4/14

Home workout

Pullups
Atomic Pushups
Run

* got a good sweat going before I headed to CMU for Homecoming weekend.
 
10/6/14

Fullbody

Treadmill Intervals
1 minute on 4.0
1 minute on 7
1 minute on 4
1 minute on 8
1 minute on 4
1 minute on 9
1 minute on 4
1 minute on 11
1 minute on 4
* got a good sweat going

Smith Bench
225 x 13 (9/4) Rest Pause
245 x 8 (5/3)
265 x 2

Smith Bench Wave (one long set - 18 reps)
225 x 3 / 235 x 2 / 245 x 1
235 x 3 / 245 x 2/ 255 x 1
245 x 3 / 255 x 2 / 265 x 1
* weight was just about right. 265 was challenging

Smith Bench
225 x 13 (9/4) Rest Pause

Trapbar Dead / supersetted / with 28" Box Jump
365 x 3 / superset / 3 (5 sets)

Pullups / Dips / Pullups / Dips
5 / 5 / 3 / 3 (2 sets)

Dual DB Swings
35 x 10 (3 sets)
* sweating like a MOFO

** Overall a good session today - about 45-50 minutes

Weight: 188
Waist: 37
 
10/8/14

Lower/Core

Run 7.0
5 Minutes

Squat
225 x 3 (7)

Hanging Leg Raise
20 (2)

SLDL
225 x 3 (4)

Trunk Pulldown
110 x 10 (2)

Box Step Up 24"
8 (3)

Weighted Decline Situp
+15 x 10 (3)

* Done in 40 minutes

Weight: 188
Waist: 36.75

Been cutting out snacks and crappy food. Back to working on getting waist size to 35". Switching routine to U/L/off/U/L during the week then one/two days of something active on the weekend such as mountain bike, Heavy Bag, run, bootcamp, - no heavy weights just something between 20-45 minutes.
 
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