WORKOUTS 5/8/16 – 5/14/16

SUNDAY: Rest

MONDAY: Shoulders/abs

Warmup: 4×20 arm circles both directions; light lateral raises (2 5# weights); light shoulder press; stretching, then:

  • 3×10 strict barbell press 45# barbell
  • 1×10 55# barbell press
  • 2×10 60# barbell press
  • 4×10 alternating DB front raise (2 20# DBs), superset lat raises (4×15 with 10# DBs, both arms)
  • TRISET: 4×7 upright row with DBs (2 30# DBs), 3×12 (12.5 #) lat raises, 3×10-12 weighted squat jumps (20# DBs)
  • TRISET: 4×10 upright row with (25# DBs); 6×15 rear delt flyes with 7.5# DBs, then 10# DBS; 4×10 weighted squat jumps
  • 4×10 25# plate front raise
  • 4×12 cable front raise superset 50 toe taps on box
  • 4×10 face pulls superset 50 mountain climbers
  • 4×12 40# Kettlebell swings superset 10 push-ups
  • Run 1 mile
  • 3×6 strict toes to bar; 3×50 25# plate weighted Russian Twists
  • Finish with 3×15 rear delt cable pulleys & bent over rear delt fly with cable (light weight here, one arm at a time for bent over flyes)

TUESDAY: Legs

  • Back squat: 1×6 110#; 1×6 125#, 1×3 140#, 1×2 145#
  • Front squat: 1×5 70#, 1×4 85#, 2×4 90#
  • Bulgarian split squats: 1×10 per leg 45# barbell across back; 3×10 per leg 55#, 2×10 per leg  60#
  • Leg press: 6×10-20 (with varying weight: minimum of 4 plates maximum of 6)
  • Plie squat 3×10 85#, 2×10 80#
  • Front rack lunges: 1×20 45# barbell, 2×20 65#
  • Glute bridge 3×25 with 45# plate (I lay on the floor with legs up on a bench that doesn’t  move – legs at 90 degree angle – place 45# plate on thighs and squeeze and press glutes up to ceiling, then lower, repeat 25x) superset 3×10 steps per side – heavy banded side walks
  • Ham curls: 4×10-15
  • Leg extensions: 4-6 sets 10-20 (working both legs as well as single leg extensions)

Wednesday: Rest

Thursday: Chest/Triceps/Circuit/Abs

  • TRISET: Bench press: I warmed up with the bar 1×10, then 1×10 65 #, then did 3×8 75#, then 3×6 80#, then down to 2x to failure 70#)
    • 3-4 pull-ups between each set
    • 4×12 DB flyes 2 20# DBs

then cardio circuit, repeat 3x:

  • 400 meter row
  • 10 HRPU
  • 10 KB swing, 40#
  • 10 burpee
  • 20 lunge jumps (10 per leg)

then

  • 4×15 Weighted dips, 35# plate; superset overhead tricep extension 3×8 (last rep was essentially to failure) 35# DB
  • 4 TIMES: Farmer walks with 2 40# DBs to failure; superset 12 decline pushups on bench
  • Abs:
    • 30 Russian twists 25# plate
    • 2×50 weighted bicycles 10# DB
    • 30 second flutter kicks, 2x
    • 20 plank up-downs
    • 1 min plank hold

I wanted to do more abs…or repeat this circuit more times…but I was SO fatigued at this point I just stretched and went home.

Friday: Full body circuit:

21-16-9-6-3-3-6-9-16-21 REPS OF: (minimal rest!)

  • Push-ups
  • Front squat 65#
  • Burpee

then

  • Row 1600 meter (8 mins)
  • 3×6 TTB (strict)

Saturday: Back/Legs/Biceps

  • Warmup 6×8-10 Lat pull downs superset 15 squat jumps
  • Back Squat: 1×4 115#, 3×4 125#
  • Front Squat: 1×5 65#, 1×5 70#, 2×5 75#
  • 6×6-8 Barbell rows, 6×10-12 Romanian deadlift using 85#, 90#, then back down to 80#
  • 3×10 40# DB row, 3×6 45# DB row
  • both arms – DB row 3×10 (2 30# DBs)
  • Cable row 5×8-10 superset straight arm pull downs 4×12
  • Weighted hyperextensions 3×15, superset bicep curls 3×10 20# DBs, 1x to failure curls with 30# barbell, 1 set of 21s with 12.5# DBs
  • THEN battle ropes and 15 wall balls: 3 sets of each – battle ropes to failure

 

 

 

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