WORKOUTS week of 5/1/16-5/7/16

Sunday: SHOULDERS

  • Warmup: 400 meter row then 10-12 strict barbell press (3 with 45#, two with 55#) 5 TIMES total
  • Then: clean & press: I did probably 8-10 sets of 5-8 (as many as you can with proper form) increasing weight each set from 65#, 70#, 75#, 80# and then back down
  • upright row 4×8 (30# DBs); 3×10 (25# DBs) superset lat raises 4×15 12.5# DBs
  • leaning Lat raise (one arm at a time here) 4×10 15# DB
  • Cable front raise 4×12 superset rear delt dumbbell flys 4×10
  • front plate raise, 4×10 25# superset steering wheels, 10#, 4x👉🏼failure
  • Then cardio: Run 0.5 mile, 15 push-ups : 4 times
  • then rear delt cable pulley 4×20 (very light weight here)

Monday: Rest

Tuesday: LEGS

  • Back squat: 1×8 100#, 1×6 115#, 1×4 130#, 1×4 140#
  • Front squat: 1×5 75#, 1×4 90#, 1×3 95#, 1×3 100#
  • Leg press 6×15-20
  • Walking lunges 1×16 per leg @ 35#, 2×16 per leg 30# (that’s each dumbbell, so 2 35s or 2 30s) superset mountain climbers
  • Bulgarian split squat 1, 10 @ 45#, 4×10 40#
  • Plie squat 5×10 @ 85# superset trice pushups, 10

Wednesday: CHEST/Triceps/Circuit/abs 

Let me preface this workout by saying I was feeling a little weak and tired today so I didn’t push as hard as normal. Here’s what I did:

  • Warmup on rower: 5 mins
  • Triset:
    • Dumbbell bench press 4×10 (2 30# DBs)
    • 4×12 dumbbell flyes (2 20# DBs)
    • 15 dips on bench (3-4×15)
  • Incline dumbbell press: 3×10 (25# DBs)
  • Power cleans: 3×10 75#
    • superset 15 KB swings 35#
  • then 3 times:
    • 3-4 pull-ups
    • 15 KB swings 35#
  • Weighted dips on bench: 3×15 @ 35# plate
  • 3×10 tricep extensions with 2 20# DBs
  • Bench press, 1 warm-up 65# then: 3×8 75#, 2×3 80#, 1×8 70#
    • superset 15 squat jumps
  • 3×6-8 toes to bar
  • 3×30 Russian twists, 25# plate

Thursday: FULL BODY

  • Repeat the following 6 TIMES MINIMAL REST:
    • 15 goblet squats, 40# KB
    • 15 HRPU
    • 20 Sumo squat to upright row (same kb)
    • 400 meter row
  • Then run 800 meter (1/2 mile)
    • 1 set farmer walks – walking ~20 meters, find some distance in your gym and just walk – (2 50# DBs)
  • run 800 meter
    • 3 sets farmer walks 2 45# DBs – had to decrease the weight !
  • 1 handstand hold 30 seconds
  • 1 set handstand pushups – I was pretty gassed at this point so I only got a few

Friday: Rest

Saturday: BACK/LEGS

  • Lat pull downs 6×6-15; superset 5×10 squat jumps (including weighted ones with 20# barbell)
  • Back squat: 1×6 100#, 1×6 115#,1×6 125#, 1×6 125#
  • Front squat: 1×5 65#, 1×5 70#, 2×5 75#
  • Bent over barbell row/deadlifts: 6×6-10 barbell row (working up to 90#), 6×10-12 deadlifts
  • Seated cable row 5×10, 1 triple dropset superset 5×10 40# barbell on shoulders weighted squat jumps
  • Dumbbell row: single arm 3×10 with 40#, 3×5 45# and both arms 3×10 2 30# DBs
  • Weighted hyperextensions 4×15 25# plate
  • straight arm rope pull down 4×12
  • bicep curls 3×10 2 20# DBs
  • 3 sets 21s with 20# barbell (preset ones-super setting mountain climbers in between these sets)
  • 3xto failure bicep curls with 30# barbell
  • hammer curls 3×5 with 2 25# DBs
  • then I finished with 3×10 per leg stationary pulse lunges with 40# barbell
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