WORKOUTS Week Of 7/24/16-7/30/16

SUNDAY: Rest

MONDAY: SHOULDERS

  • Barbell press 5×8-10 varying weight
  • Push press 5×6-10 varying weight
  • Seated shoulder press 3×7 heavy
  • Standing shoulder press 6×7 reps with varying weight
  • Upright row 5×10
  • Rear delt raise: 4×15-20 with head on bench, 3×15 without resting head on bench
  • Lat raise 3×15 seated, slow and controlled, 9×15 standing with varying weight
  • Leaning lat raises 6×15-20 (3 sets with 20# 3 sets with 15#)
  • Kb swing 3×12 50#
  • Single arm KB swing 3×12 per arm 35#
  • Clean & press 3×12 65# (aiming for unbroken reps)
  • 2×400 meter row superset 12 burpees
  • Plank front/side raises with varying weight 10 reps each
  • Rear delt cable pulleys 3×20
  • 2 sets 5 pull-ups

TUESDAY: LEGS

  • after warmup of 100 air squats, walking lunges, run in place/high knees and leg swings:
  • Back squat: 1×10 @100#, 1×8 110#, 1×6 120, 1×5 130, 2×4-5 135, 2×6 120
    • superset 6×5 pull-ups (always strict)
  • Walking lunges: 6×16 with 2 35#DBs
  • Bulgarian split squats: 6×8 per leg holding 2 25# DBs, including 6 20-25 second squat holds (without weight); then an additional 45 second hold per leg after
  • Plie squat 6×10 90# DBs
    • superset 3×20 weighted calf raises
    • 3×15 tricep pushups (be sure to go all the way down and lock elbows out!)
  • Leg extensions/ham curls 5×15
  • Front squat 3×5-6 with 85, 90#
  • STRETCH!

WEDNESDAY: rest

THURSDAY: CHEST/CARDIO/SQUAT/MORE CARDIO/MORE CHEST

AM WORKOUT:

  • Morning workout turned out to be a bust! I did bench press 4×7 with 70, 75#
  • Cardio: walk 30 mins; run 10 mins with some burpees…I felt sluggish and awful…so I will be going back tonight::

NIGHT WORKOUT:

  • Bench press 5 sets (I am using program of Starting Strength)
  • Incline DB press 3 heavy sets of 7
  • DB bench press 3 sets 10
  • Dips on bench with feet up on a second bench – 3×10 35# plate in lap – go deep and fully extend/lock elbows-should burn!
  • DB flies 4×10 with 20s
  • Decline pushups 5 sets 12 superset abs – KB russian twist with 30# KB (4×20)
  • 4x: row 500 meter superset 15 plank knees in-out (feet on rower, one of my fav ab workouts)
  • 3×12 lat raises 15# DBs
  • 3×12 lat raises 12.5# DBs
  • 3×15 lat raises 10# DBs
  • toes to bar 3×6
  • 1 plank hold 1:15
  • 4 sets 50 weighted bicycle crunches; 2×50 mountain climbers w hands on medicine ball
  • farmer walks 4 sets to failure with 50# dbs and 45# dbs

FRIDAY: BACK

  • Deadlifts : starting strength program – check them out here
  • Superset 6 sets 5 pull-ups – strict
  • Barbell row 3×5 with 85 # and overhand grip
  • Barbell row 3×5 95# underhand grip
  • DB row: 3×8 45#
  • DB row: 1×5 50#
  • DB row 3×10 with 2 30# DBs
    • superset kneeling cable row 3×10 per arm then 2 sets of 15 per arm with lighter weight
  • Seated wide grip cable row 4×10
    • superset close grip pulldowns 4×10
  • Seated row 3×10
    • superset 4×12 back extensions with 35# plate
  • Seated single arm cable row 3×10 per arm
  • 5×500 meter row AS HARD AS POSSIBLE. PUSH YOURSELF. Rest 30-45 seconds max between rows

SATURDAY: Circuit

  • 6 rounds:: 12 kettle bell squat 40#, 10 handstand push-ups, 20 lunge jumps, 10 burpees
  • then 6 mins nonstop of: 10 kettle bell squat 50#, 10 triceps push-ups

done. I wasn’t fully feeling the workout today and I severely bruised my knuckle on my left hand Friday so I had to modify what I did at the gym today.

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