Workouts : 7/3/16-7/9/16

Sunday: BEACH WORKOUT

  • Run 1/2 mile, 50 air squats, run 0.5 mile, 20 push-ups, run 0.5 mile, mountain climbers + squat jumps, walk back to condo

then I did:

  • 4×10/10 banded side walks
  • Banded kickbacks/side leg raises (about 50 each)
  • 2×10 handstand pushups
  • Bicycle crunches, plank up-downs, more pushups
  • Lunge jumps

I didn’t really have a set plan…I just made sure to move my body  A LOT for a solid hour and by the end I was drenched in sweat!

Monday: Rest/travel day

Tuesday: SHOULDERS

  • Barbell press 1×10 45, 1×10 50, 2×10 55, 2×8 60
  • Clean&press: 2×5 70, 2×5 75, 2×4 80#
  • Pwr Clean: 1×5 85, 3×5 90
  • Push press: 1×7 75, 2×7 70, 2×8 65
  • Seated shoulder press: 2×5-7 with 30 # and then 25# DBs supersetting lat raises 9 sets of 15 with 7.5, 10 and 12.5# DBs
  • Rear delt raises with head on bench: 3×15 with 10# DBs and 3×15 with 7.5# DBs (I mixed these in with the heavier lifting in the beginning of my workout)
  • Upright row 3×7 with 30# DBs (I do one arm at a time with heavier weight)
  • Front raises: 3×8 with 20s and 3×15 with 15# DBs
  • Bent over cable rear delt raises 3×12
  • 6×10 plank front/side raises with 2.5# and 5# plate
    • THEN CARDIO: RUN 1.5 mile with 20 pushups every 0.5 mile
  • Then farmer walks 3 sets to failure with 45# DBs, superset 20 KB russian twists 30# KB
  • 3×12 KB swing (40#) superset 12 squat jumps
  • Finisher: 3×12 seated bent over rear delt raise superset 3×10 lat raises, also seated, using 8# DBs

Wednesday: Rest – plan was to do legs today but I did not sleep well so I rearranged my workout schedule.

Thursday: LEGS

  • Back squat: 1×5 100, 1×5 105, 1×5 115, 1×5 125, 2×4 130, 2×5 115
  • Front squat: 3×5 95, 1×4 100
  • Walking lunges: 1×32 with 30# DBs, 2×32 with 35# DBs
  • Bulg split squat: 12×8 weighted reps, drop the weight and hold squat for 20-30 seconds with 25# DBs (12 sets per leg)
  • Plie squat 3×10 with 90# DB superset 10-12 pushups
  • Single leg press: 4×10 per leg (1 plate on each side)
  • Leg extensions superset ham curls: 5×15
  • Weighted standing calf raises: 6 sets of 15 (neutral, turned in, turned out)
  • Banded side walks (I do these for my IT bands) 3×10 steps per side with XHEAVY band

Friday: BACK

  • 30 pull-ups, strict, in sections (I did 4-6 at a time)
  • Assisted pull-ups: 5×5-6
  • Barbell row (I like underhand grip) 95# 5×5 superset 15 burpees, then 1×4 @ 100# drop weight to 95# again and do a set of 5
  • Seated wide grip cable row 6×8-10
    • superset 5×8-10 close grip pull-downs (manageable weight for these – really focus on squeezing at the peak of the pull)
  • 3×10 40# DB row
    • superset kneeling cable row (pull from up high) 4×10 per arm, pause at the peak of the pull/slow and steady for these
  • 1 arm seated cable row 4×10 per arm – again with these, focus on the pause at the peak of the pull, manageable weight, slow and steady
    • superset 35# hyperextension 3×10, then 1×12 with 25# plate
  • Cardio: 5×500 meter row, rowing as hard/fast as possible,
    • superset 5×15 plank knees to chest (abs) with feet on the rower seat
  • Regular lat pull-downs: 5×8-10
  • 2×20 Russian twists with 35# plate
  • 2×30 Russian twists with 25# plate
  • 2×30 second handstand holds

Saturday: CHEST/LEGS/SHOULDERS

  • Warmup: plank front and lat raises with 2.5# plate, 2×10 reps per way and per arm
  • bench press 1×10 65, 1×8 70, 2×8 75, 2×6 80, then down to 75 for a set of 8
  • Back squat: 4×10 @ 95, 100, 105, 110;  1×8 110, 1×8 105 # superset 4×10 plank hold side & front raises with 5# and 2.5# plate (essentially get in full plank position and take the weight and do rear delt/Lat raises and front raises – for each arm) 10 reps per way and per arm
  • incline DB press 4×8 30# DBs superset bent over rear delt raises 4×12 (rest head on bench)
  • DB chest flys (I used 20# DBs) 4×12 superset standing Lat raises 4×15 (10# DBs)
  • 3×8 barbell strict press
  • 4×12 Standing cable front raise with straight bar superset leaning Lat raise with 15# DB (4×8)
  • bent over rear delt cable raise 4×12 per arm
  • Tri-set: 3×12 cable chest flys, 3×12 single arm KB swing with 25#, 3×20 Lat raise with 8# DBs
  • 3×12 single arm KB swing with 35# superset 3×12 single arm Lat raise with 12.5# DB
  • 3×10 KB swing 50#
  • 3×15 seated Lat raise with 8#
  • 4×10-12 decline push-ups superset 4×15 squat jumps
  • 3×500 meter row superset 10 burpees
  • 5x to failure leg extensions & ham curls
  • 4×12 Romanian deadlift 40# DBs
  • done and done now stretch!!!
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