365 Days of Self Discovery: Your Dreams/Wishes/Hopes/Future

5.19.19

Day 39

What are your career goals?

  • Full time personal trainer at a big gym — personal trainer manager even
  • own business CPT (independent contractor)
  • full time blogger/writer being paid
  • successful podcaster
  • business — line of my own products 
  • strength and conditioning coaching
  • working with elite athletes — colleges, professional sports teams
  • traveling CPT — and online training coach
  • motivational speaker worldwide 
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Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs

Bench Week 5

Day One Of Week 5

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • EZ bar bentover rows: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs

Workout:

  • Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

  • DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
  • Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

  • Smith machine one handed row: 5 x 10, 50 lbs
  • Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

  • Assisted dips: 5 x 10, 90 lbs
  • Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs
Cardio:
  • Stair stepper: 8 minutes, level 8

Week Four No Deadlifts Day Two

Thursday

Warm up:

  • Kneeling hip stretch: 4 x 15 seconds each side
  • Hip circles: 4 x 25
  • hip abduction: 4 x 25, 45 lbs
Workout:
Superset:
  • Kettlebell goblet squat: 5 x 8-10, 10 kg
  • Kettlebell plie squat: 5 x 8-10, 16 kg
Superset:
  • Linear leg press: 5 x 8-10, 298 lbs
  • DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs
Superset:

  • Seated leg extension: 5 x 8-10, 60 lbs
  • Seated single leg curl: 5 x 8-10, 30 lbs each leg

Week Four Bench Day Two

Wednesday

Warm up:

  • One arm bentover DB row: 4 x 25, 15 lbs
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown (narrow grip): 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Superset:

  • Pec dec machine: 5 x 8-10, 50 lbs
  • Standing EZ bar military press: 5 x 8-10, 50 lbs

Tri-set

  • One arm DB rows: 5 x 8-10, 35 lbs
  • Bench dip: 5 x 8-10
  • Assisted pull ups (wide grip): 5 x 8-10, 120 lbs

Week Three Leg Day

Day Two 

Warm up:

  • Plie squat: 4 x 25, 10 kg
  • Kneeling hip stretch: 4 x 15 seconds 
  • seated hip adduction: 4 x 25, 40 lbs
Workout:
  • Conventional deadlift: 5 x 1 x 80%, 245 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Front squats: 5 x 5, 95 lbs (was going for 135 lbs – but was not feeling it today)
Superset:
  • Smith machine lunges: 5 x 5, 75 lbs each leg
  • Seated calf raises: 5 x 5, 80 lbs 
Tri-set
  • DB plie squats: 5 x 5, 16 kg
  • Kettlebell single leg deadlift: 5 x 5 , 10 kg
  • glute kickback machine: 5 x 5, 30 lbs each leg

Bench press Week Three

Day Two

Warm up:

  • Cable rope face pull: 4 x 25, 50 lbs
  • Cable triceps pressdown: 4 x 25, 50 lbs
  • Lat pulldown: 4 x 25, 30 lbs
Workout:
  • Barbell bench press: 5 x 5 x 70%, 85 lbs
Tri-set:
  • DB floor press: 5 x 5, 70 lbs
  • DB upright row: 5 x 5, 40 lbs
  • DB curl (alternating): 5 x 5, 40 lbs, 50 lbs
Tri-set:
  • DB shoulder shrugs: 5 x 5, 110 lbs
  • Cable chest press: 5 x 5, 70 lbs
  • Assisted pull ups: 5 x 5, 100 lbs, 90 lbs