WORKOUTS week of 6/26/16 -7/2/16

SUNDAY: Rest

MONDAY: CARDIO/ABS

  • 500 meter row x 5
    • superset 5 handstand pushups
  • 500 meter row x 5
    • superset 5 handstand pushups(yes that’s 50 handstand pushups total), 20 russian twists with 35# KB, 15 plank knees to chest with feet on rower
  • 2×6 TTB
  • 4×40 bicycle crunches with 10# weight behind head, pausing at each side
  • 3×30 side plank pulses (per side, obviously)
  • Run 1.5 mile at 80% max at each 1/2 mile do 20 push-ups

TUESDAY: SHOULDERS/CORE

  • Barbell press 1×12 45#, 1×10 50#, 1×8 55#, 1×8 60#, 1×5 65#
    • Superset: plank position get a 2.5 – 5# plate and do front raises and side raises for each arm; I did about 4 sets of each for 6-10 reps each way
  • Power clean  6×3-6 @ 65#, 75#, 80#, 85#, 90#, 85#
  • Push press 3×6 75#, 2×5 80#
  • Seated dumbbell shoulder press 4×7 30# DBs
    • superset bent over rear delt raise head on bench 4×15 (7.5# DBs)
  • Upright row (I do 1 arm at a time with heavier DBs) 4×7-8 30# DBs
    • superset 3×15 lat raises with 7.5#
  • Upright row 4×10 25# DBs
    • superset 3×15 lat raises with 10# DBs
  • Front raise 3×10 with 15# DB
    • superset single arm lat raise 3×12 with 12.5# DB
    • 3×10 single arm lat raise 15# DB
  • Seated lat raise 3×15 7.5# DB
  • Seated bent over rear delt raise 3×10, then standing x 10 reps (5# DBs)
  • 4×15 40# Kettlebell swing
    • superset plank position lat/front raises (again, love these, did them constantly in today’s workout) with 2.5# plate (10 reps each way – just go to failure here!)
  • 3×12 kettlebell swing with 45#
  • 3×10 kettlebell swing 50#
  • 25# plate front raise 3×12
    • superset bent over rear delt raise with cable

WEDNESDAY: LEGS

  • Back squat: 10 sets of 3-5 @ 95, 105, 115, 120, 125, 130, 130, 135, 135, 120#
  • Front squat: 6 sets of 3-5 @ 95, 100, 105, 105, 105, 110
  • Walking lunges: 2×32 holding 30# DBs, then 1×32 with 35# DBs
  • Leg press: 7 sets of 8-15 (I start with 4 plates total and do 15-20 reps, then add 25# plate to each side and do another 15 reps, then do 6 plates total for 10-12 reps (2 sets) and then add 25# on each side and do as many reps as possible, then lowering the weight back to 4 plates total with 25# on each side, then just 4 plates total)
  • Leg ext superset Ham curls: 5 sets of 15, then sets of 1 leg at a time for 10-12 reps each
  • Banded side walks 3 sets of 10 walks per side SQUAT DEEP AND STAY LOW
  • 6×15 Calf raises (neutral, turned in, turned out, 2 sets in each position) 110# superset 6×10 squat jumps holding 20# DBs

THURSDAY: BACK

  • 6×5 pull-ups (NOT assisted) then 20 assisted pull-ups
  • 5×8-10 Close grip pull-downs super-set wide grip cable row
  • 5×5 Barbell row 95# superset 10 burpees
  • 5×5 Pendlay row 95#
  • 4×10 Dumbbell row (40#) super-set straight arm pull-downs (4×10-12)
  • Kneeling 1 arm cable row (with a pause) 4×8-10 per arm
  • Seated 1 arm cable row (similar to kneeling cable row, pause at the top of the movement) 4×8-10 per arm super-set 4×10 weighted back extensions (35# plate)
  • CARDIO: 5×500 meter row,superset 15 HRPU (hand release push-ups)
  • 3×15 knees to chest (abs) with feet on rower

FRIDAY: Rest – travel to beach 

SATURDAY: Legs & shoulders 

-Back squat: 6×5 @ 95, 105, 115, 125, 130, 130 superset plank front and side Lat raises holding 2.5 and 5# plate (obvi 1 arm at a time each way)

-Front squat: 4×5 @ 100#, 2×5 @ 105#

-Seated shoulder press 3×7 (30# DBs) superset bent over rear delt raise 3×15 8# DBs

-Upright row 3×7 (30# DBs) superset 3×15 lat raises 10#

-3×10 15# single arm Lat raise 

3×8-10 plate front raise 25#

-5×15 decline push-ups superset 10 squat jumps holding 20# DBs 

-3×10 alternating DB front raise (20# DBs)

-weighted dips on bench 3×15 (35#)

-5×10 box jumps (36″) superset 20 KB Russian twists 30# 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s