WORKOUTS 6/19/16 – 6/25/16

SUNDAY: REST

MONDAY: SHOULDERS/CARDIO

  • run 1 mile; 50 air squats for warm-up; 20 arm circles forward and back
  • 2×10 barbell press 45#
  • 3×15 lat raises 7.5 #
  • Shoulder press 3×8 55#
  • Power clean: 3×5 @ 65, 75, 85#, 2×3 @ 90
  • Push press: 5×5 @ 65, 70, 75, 80, 70#
  • Clean and press: 5×5 @ 70, 75, 75, 75, 75
  • 4×5-6 Seated DB press (30# DBs) superset 4×15 lat raises (10# DBs)
  • 4×7 upright row (30# DBs) superset 4×15 (7.5# DBs) rear delt raise, head on bench
  • 3×10 front raise with 20# DBs superset single arm lat raise, 3×10 per arm (15# DB)
  • 4×10 bent over rear delt raise (seated) superset 4×10 standing rear delt raise (7.5# DBs)
  • CARDIO:: Run 1/4 mile, 15 push-ups, 4X
    • 500 METER row as hard as possible 5 TIMES 1 min rest in between sets
  • 3×15 bent over rear delt raise with cable

TUESDAY: LEGS

I DID NOT SLEEP WELL at all so today’s workout was kind of a bust and not intense which I hate. I hate not killing it at each and every workout but let’s be real, that’s not possible. I also went to bed starving the night before since I am carb cutting…and won’t go to bed that hungry again. I need to eat more fat/protein when carb cutting. Here is what I managed to do today on little rest…

  • Light warmup of some rowing and front squats with 45, 65#
  • Back squats: 1×8 100#, 1×5 115, 1×5 125, 4×5 @ 130, 2×5 135#, then 2×5 pause squats with 115#
  • Front squats: 5×5 95#, 1×4 100#
  • Ham curls superset leg extensions 5×15-20
  • Weighted calf raises 6×15 (2xturned in, out, and neutral) using 90 & 110#
  • Plie squat with 85# DB 3×10
  • Leg press: 2×15 single leg, 2×15 both legs
  • 3×30 clam shells using xheavy band (I do these 3-4 times a week for IT band strengthening but I usually never mention them since they aren’t really a workout)

WEDNESDAY: FULL BODY/CROSSFIT WORKOUT

  • 60 strict pull-ups (I did 20 unassisted in sets of 5 then went to assisted pull-ups for last 40)
  • Then repeat 5x with 1 – 1.5 min rest after each round:
    • 500 meter row
    • 10 barbell thruster (65# then I had to drop to 55#)
    • 10 burpees
  • Then OH (overhead) walking lunges with dumbbells: 1×10 per leg with 2 25# DBs then 3×10 per leg with 20# DBs
  • Farmer walks: 3xto failure with 2 45# DBs
  • 4×6 toes to bar
  • 5×30 weighted bicycle (10# weight behind head)
  • 6×30 Russian twist with 35# plate
  • 4x handstand holds – 30 seconds
  • 1.5 min plank hold

THURSDAY: REST

FRIDAY: BACK/METCON

  • 5 rounds with 1 min rest after each round:
    • 300 meter run
    • 18 HRPU (hand release push-ups)
    • 15 (Romanian) deadlifts (95#)
    • 15 KB swing (40#)
  • Then 5×5 Pendlay row with 95#
  • 5×5 Barbell row 95# and 100#
  • Close grip pulldowns 5×10 superset wide grip cable row 5×10
  • 3×12 35# back extensions
  • Single arm cable row (seated) 4×8-10 per arm
  • Kneeling single arm row (pull from up high) 4×10 per arm
  • DB row 3×10 40#
  • Both arms DB row 2×10 25# DBs and 1×10 30# DBs
  • Farmer walks with 45# DBs to failure

SATURDAY: CHEST/SHOULDERS/LEGS

  • 500 meter row, 10 HSPU, 5 times total
  • Bench press 6x 5-10 @ 65, 75, 80, 80, 80, 75#
  • Power cleans 6×3-5 @ 65, 85, 90, 95, 90, 85#
  • Bulgarian split squats: 8 weighted reps (25# DBs, I had to lower to 20# DBs for one full set) followed by 25-30 second hold x 3 (= 1 set) THREE TIMES PER LEG. So that’s 72 reps per leg + 180 seconds total. WARNING: these are killer and you may want to cry
  • Back squat 5×5 115#
  • Front squat 4×3-5 @ 9# superset plank position holding 5# plate with one arm and do front raises to work delts-6 reps per side 4 sets total – works entire core!!!
  • TRI-SET repeat 3x: Seated lat raise 15 reps (7.5#) Standing lat raise 15 reps, head on bench rear delt raise 15 reps
  • 3×15 Lat raise with 10# superset bent over rear delt raise with cable 3×10
  • 3×10 plate front raise (25#) superset leaning lat raise with 12.5# 3×12
  • 3×10 single arm Lat raise with 15# dumbbell
  • Leg extensions 6×10-15 superset banded side walks 3×10 steps per side
  • Ham curls 6×10-15
  • 4×15 decline push-ups (feet on bench) superset 400 meter row
  • Abs on rower: plank position feet on seat and bring knees in to chest and extend, 3×15

DONE AND DONE AND #dead.

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