WORKOUTS Week of 5/22 – 5/28/2016

SUNDAY: Rest

MONDAY: Rest 

TUESDAY: LEGS

  • Back squat: 4×5: 100, 110, 115, 125#
  • Front squat: 4×5: 65, 70, 70, 70#
  • Walking lunges 5×16 per leg @ (2 sets with 30# DBs, 3 sets with 35# DBs)
  • Leg press 2×20 @ 180; 3×10 @ 270; 2×15 @230#
  • Plie Squat 5×10 @ 90#
  • Single leg deadlifts: 3×10 per leg @ 2 2=30# DBs
  • Ham curls 5 sets to failure
    • superset 4×15 tricep pushups
  • Leg extensions 5-6 sets to failure

WEDNESDAY: Shoulders/abs

  • 3×10 Barbell shoulder press
  • 3×8 pushpress 55#
  • Clean & press: 8×10, 10, 8, 6, 5, 5, 5, 10 @ 65, 70, 75, 65 #
  • Push press 3×6 75#
  • DB shoulder press 4×5-6 @ 30# DBs (that’s 2 30s)
    • superset lat raise 3×15 12.5# dbs
  • DB upright row 3×7 (alternating arms, 30# DBs)
    • superset 3×12 lat raise 10# DBs
  • DB upright row 3×10 with 25# DBs
    • then 5×10 total: seated – standing rear delt fly/raise (7.5# DBs)
  • Seated lat raise 3×12 7.5# DBs
    • superset 2×10 single arm KB swing 35#
    • 3×15 KB swingt 40#
  • Leaning lat raise 3×10 15# DBs
  • 5×10-12 Face pulls superset Russian twists 4×50 (25# plate)
  • CARDIO: Alternating squats – pushups: squats go 50-40-30-20-10 and pushups go 5-10-15-20-25 – complete this in as little time as possible; I got less than 7 mins
  • FARMER WALKS: 3 sets of about 100 feet each 2 45# DBs

THURSDAY: Full body circuit

5 TIMES:

  • 400 meter row
  • 30 jump squats
  • 15 HRPU (hand release pushups)

5 TIMES:

  • 10 wall balls (20#!)
  • 10 pull-ups

THEN…I did some bicep work…curls, 21s, cable curls, etc. Stretched. Didn’t want to kill myself too hard today since I am SO SORE!!

FRIDAY: Chest/power cleans/FARMER WALKS

  • 7×6-10 Heavy Bench press 2 warmup sets then 5 working sets up to 90#; superset 15 tricep dips on bench + 4×20 squat jumps
  • 3×12 DB chest fly
  • 4×10 DB incline press superset 24 lunge jumps
  • Power cleans @ 65, 75, 85, 90, 95, 90, 85, 75, 65. 2-7 reps EACH, multiple sets. I didn’t keep track. I just did them til I was dead 😉
  • 3x 100 foot farmer walks with 45s
  • Run 2 miles : every quarter mile-half mile do pushups, I did 10, 12, 15, 20,  pushups-first 2 sets being tricep pushups
  • 2×50 Russian twists with 25# plate superset 50 mountain climbers

SATURDAY: Legs/Back

  • Lat pull-downs (I like to do these first and superset squat jumps because it warms up my body): 8 sets of 15, 12, 10, 8, 6, 8, 10, 12 superset 3×20 squat jumps in between some sets
  • barbell row superset Romanian deadlifts: 11 x 10, 10, 8, 8, 8, 8, 6, 6, 4, 4, 8 for rows and 15, 15, 12, 12, 12, 12, 10, 10, 10, 10, 10 for deadlifts at 75, 80, 85, 90, 95, 85 #
  • 3×10 single arm row 40#
  • 4×10 double arm row 30# DBs
  • Hex bar deadlift 4 x 8 125#
  • Seated cable row 6x 12, 10, 8, 6, 8, 10
  • Wide grip cable row 3x 8, 10, 12
  • Back squat: 2×5 100#, 3×5 110#
  • Front squat 4×5 70#
  • Back extensions 4×15 25# plate
  • Cardio: 10 burpees, 20 Russian twists with 25# plate repeat 5 times as quickly as possible

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