Monday. December 24

Week Two — Day One

Warm up:

  • Band pull apart: 4 x 25, red
  • band lateral raises: 4 x 25, red
  • band bentover row: 4 x 25, red

Workout:

Superset

  • DB floor press: 5 x 8, 70 lbs
  • DB incline flyes, 5 x 8, 30 lbs

Superset:

  • DB triceps kickback: 5 x 8, 10 lbs 
  • DB Arnold press: 5 x 8, 50 lbs

Superset:

  • Med ball slams
  • Cable reverse grip triceps pressdown: 5 x 8, 70 lbs, 80 lbs
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Feeling stronger

Dynamic Effort Bench 

Warm up:

  • Incline DB bench press: 4 x 25, 20 lbs
  • Cable triceps pressdown: 4 x 25, 30 lbs
  • DB bentover neutral grip row: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • DB arnold press: 5 x 8-10, 50 lbs

Tri-set:

  • DB one arm row: 5 x 8-10, 35 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm
  • DB one arm chest press: 5 x 8-10, 25 lbs each arm

Sore legs

Tuesday

Warm up:

  • kettlebell stiff legged deadlift: 4 x 25, 12 lbs
  • standing hip abduction: 4 x 25, 30 lbs
  • kettlebell swings: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps)
  • Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps)
  • Barbell front squat: 4 x 8-10, 105 lbs 

Superset:

  • Linear leg press (narrow stance) 4 x 8-10, 298 lbs
  • Linear leg press (wide stance) 4 x 8-10, 298 lbs

Superset:

  • Smith machine lunges: 4 x 8-10, 75 lbs
  • EZ bar goodmorning: 4 x 8-10, 50 lbs

Superset:

  • Seated leg extension (single leg) 4 x 8-10 each leg, 20 lbs
  • Seated leg extension: 4 x 8-10, 80 lbs

Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs

Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs

Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

Leg day Sets

Warm up:

  • Hip flexor stretch: 4 x 60 seconds
  • Leg swings: 4 x 25 each leg
  • Hip (posterior) hip mobilization: 4 x 25

Workout:

  • Sumo deadlift: 4 x 5, 215 lbs (75%) & 4 x 5, 220 lbs 
  • Barbell back squat: 4 x 5, 170 lbs (75%) & 2 x 5, 175 lbs 
  • Front squat (drop set):
  • 1 x 4-6, 135 lbs
  • 1 x 8-10, 120 lbs
  • 1 x 10-12, 115 lbs
  • 1 x 12-15, 110 lbs
  • 1 x 15-20, 100 lbs

Tri-set:

  • Bulgarian squat: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlift: 5 x 8-10, 8 kg
  • EZ bar squat jumps: 5 x 8-10, 50 lbs

Superset:

  • DB stiff legged deadlifts: 5 x 8-10, 60 lbs
  • Hip abduction machine: 5 x 8-10, 80 lbs

Superset:

  • seated leg extension (dropset)
  1. 1 x 4-6, 100 lbs
  2. 1 x 8-10, 90 lbs
  3. 1 x 10-12, 80 lbs
  4. 1 x 12-15, 70 lbs
  5. 1 x 15-20, 60 lbs
  • Seated leg curl (dropset): 
  1. 1 x 4-6, 80 lbs
  2. 1 x 8-10, 70 lbs
  3. 1 x 10-12, 60 lbs
  4. 1 x 12-15, 50 lbs
  5. 1 x 15-20, 40 lbs
P.S I came to the gym for a second time today to do biceps and triceps with a friend from the gym. Didn’t write it down, just followed their lead.