Wednesday 31 August

Front Squat 5x3 @ 90kgs
Bench Press 5x1 @ 120kgs
Hang Clean 5x2 @ 80kgs

30 august 2011

Maintenance:	15302 kilojoules/day
Fat Loss:	12241 kilojoules/day
Extreme Fat Loss:	11635 kilojoules/day

2448.2 kJ's per meal if eating 5 meals per day

Monday 29 August

Front Squat 90 5x1  @ 120kgs
Bench Press 80 5x2 @ 105kgs
Hand Clean 70 5x3  @ 70kgs

Saturday 27 August

Front Squat 80 5x2  @ 105kgs
Bench Press 70 5x3 @ 90kgs
Hand Clean 90 5x1  @ 90kgs

Day 2: Friday 26 August

Meal 1 @ 8:43am : Hardboiled eggs x 2 with salt , 2 cups water, 10 dorritos
Meal 2 @ 10:00am : Hardboiled eggs x 2 with salt ,2 cups thirftee 

Day 1:Thursday 25 August

Day 1:Thursday 25 August
Weight: 345lbs

Meal 1 @ 8:20am : Mince , sour-cream , 12 dorritos , 2 cups raspberry  thirftee
Meal 2 @ 10:00am : Mince , brown rice , cheese , 2 cups water
Meal 3 @ 01:30pm : Mince , brown rice , sour-cream 2 cups water
Meal 4 @ 03:10pm : Mince , dorritos , sour-cream , cheese 2 cups water
Meal 5 @ 00:00pm -no carb-

Lifting :  

THURSDAY WEEK 1
Front Squat 70% 5x3  @ 90kgs
Bench Press 90% 5x1 @ 120kgs
Hand Clean 80% 5x2  @ 80kgs

Numbers

Front Squat : 130kgs
Bech Press : 130kgs 
Hang Clean: 100kgs

Football is done

Now that football is done , I guess its time to get working on that 4 pack of awesomeness

Max Effort - CG Bench - 1sec Pause

Max Effort - CG Bench - 1sec Pause

[insert video]

CG Bench - 1sec Pause

115kgs x 1

Max Effort - Close Stance Oly Squat

Max Effort - Close Stance Oly Squat

[insert video]

Close Stance Oly Squat

205kgs x 1

Get MOTIVATED

GET MOTIVATED

Max Effort - Incline Bench

 [Max Effort - Incline Bench ]

MEUB Inline from William Hodgman on Vimeo.

Incline Bench

Warmup set : Bar x 10 40kgs x 5 50kgs x 5 60kgs x 5 80kgs x 1 90kgs x 1

Workout sets : 100kgs x 1 105kgs x 1 115kgs x 1

Notes : 

Overhead Single DB extension

Workout set : 13kgsx3x10 18kgsx8 13kgsx12

Notes :

Kroc Row - DB

Workout set : 43kgsx3x10

Notes :

Seated DB Cleans

Workout set : 9kgsx3x10

Notes :

Max Effort - Deadlift

 [Max Effort Deadlift ]

LIKE A BOSS from William Hodgman on Vimeo.

Max Effort Deadlift

Warmup set : 100kgs x 5 140kgs x 3 165kgs x 1 185kgs x 1

Workout sets : 205kgs x 1 215kgs x 1 235kgs x 0 235kgs x 1 240kgs x 0

Notes : 

Seated Goodmorning

Workout set : 50kgsx2x10 60kgsx3x10

Notes :
 

Seated Cable Crunches
Workout set : 45kgs x 8 55kgs x 5 55kgs x 5

Notes :

Conditioning
Hill Sprints x 8

Dynamic Effort - Squat

 [Dynamic Effort Squat - 50%]

Squat - Dynamic Effort 50%

Warmup set : Bar x 5 , 60kgs x 5 , 80kgs x 2

Workout sets : 105kgs x8setsx2reps

Notes : 

Speed Deadlift 50%

Warmup set : 60kgs x 5 , 100kgs x 3
Workout set : 115kgs x6setsx1rep

Notes :

Romain Deadlifts

Workout set : 115kgs x 8,8 140kgsx5

Notes :

Cable Crunches

Workout set :31kgs x 15  40kgs x 7 45kgs x 7 59kgs x 5 , 22kgs x 12

Notes :

Max Effort - Incline Bench

 [Incline Bench Max Effort  ]

Incline Bench

Warmup set : Bar x 5 , 40kgs x 5 60kgs x 3 80kgs x 1

Workout sets : 90kgs x 1 95kgs x 1 100kgs x 1 105kgs x 1 110kgs x 1 (PR)

Notes : Used close grip / incline n#2 / 13-24 ( jhook/spotter bars)

DB Single Overhead Tricep Extension

Workout set : 10kgs x2x15 13kgs x 10 15kgs x 10 9kgs x 20

Notes : Last set was until 1rep shy of failure 

Kroc Row

Workout set : 34kgs x2x15 38kgs x 2x15

Notes :

Zombie Jesus Touchdown

Workout set : 2kgs - Thumbs up 2x10 - Thumbs down 2x10

Notes : Shoulder Rehab

HAIR

Im not your daddy im your grandpa

NEW VID

---------------- OLD VID ----------------

Max Effort - Deadlift

Max Effort - Deadlift

Deadlift 25 April from William Hodgman on Vimeo.

Conventional Deadlift

Warmup set : 60kgs x 5 100kgs x 4 130kgs x 3 185kgs x 2

Workout sets : 225kgs x 1 230kgs x 1

Notes : I think I could have gotten at least 235-240kgs if the bar wasnt so crap and made in china . The bar started to bend like crazy

Glute Ham Raise

Workout set : BW x 10 , 10 , 10 , 6

Notes :BW stands for body weight 

Olympic Squat

Workout set : 60kgs x 10 , 10 , 10 , 10

Notes : High Bar oly squat with a close stance .

Conditioning
8 hill sprints

Dave tate : Human potential and steroids

Dad follow this :

 Hey heres the program you will follow until I get back home......

Lower Body Max Effort

Untitled from William Hodgman on Vimeo.

Like my remix.....owwwww

Squat Max Effort (box squat touch and go )  :
Warmup:
105 kgs x 5  (50% of 1RM)
125 kgs x 3  (60%)
145 kgs x 2  (70%)
165 kgs x 1  (80%)
Workout :
190 kgs x 1  (90%) x 5 sets x 1 rep


Goodmornings
100kgs x 5set x 5reps


Incline Situps #2 : 10kgs behind head
8 , 8 , 6


Conditioning
8 Hill Sprints

Dynamic Effort -Upper Body 50%

Dynamic Effort -Upper Body 50%

Dynamic Effort -Upper Body 50%

59kgs x 10sets x 3 reps 

Grips : Close , Med , Competition

Incline DB Rows #2

30kgs x 8,8 35kgs x 6,6

Lying DB extensions

15kgs x 8 , 18kgs x 6,6,6

YTW's 10 each letter x 3 sets

-Massive 2kgs

Dynamic Effort -Lower Body 50%

Dynamic Effort Squats

Dynamic Effort Squats (50% of 1rm)

Warmup : Bar x 5,3 60kgs x 5,3 80kgs x 3,1 100kgs x 1 

Workout : 105kgs x 10sets x 2 reps - 30sec-45sec rest periods

Glute/Hamstring Dominant  Hyper Extension #6 : 10kgs behind head

- 5 , 5 , 5 , 5 , 5

Note: Glute/Hamstring Dominant Hyper Extension means that rather than using all of my lower posterior chain , I just concentrated on making my glute/hamstrings do all the work by contracting them as hard as possible.

Incline Situps #2 :10kgs behind head

- 6 , 5 , 5

Conditioning 

7 Hill Sprints

Max Effort Upper Body -Close Grip Bench

Max Effort Upper Body -Close Grip Bench 

Close Grip Bench

Warmup: 50kgs x 5 60kgs x 3 70kgs x 2 80kgs x 1

Workout: 90kgs x 1 100kgs x 1 105kgs x 1 110kgs x 1 115kgs x 1

DB Incline Row

25kgs x4x10 , 1x6

Lying DB Extension

10kgs x4x10 , 1x8

Bradford Press

40kgs x4x5

ME Squat

ME Squat

HEY ALEX THOUGHT ID JUST SQUAT WHAT YOU DEADLIFT AND THEN A BIT MORE !

200KGS ? PSSHHH ....FIGHT ME NIGGA 

Had to add music video in top of my video to get rid of youtubes stupid copyright laws

Squat

Warmup: 100kgs x 5 120kgs x 3 140kgs x 3 

Workout: 180kgs x 1 190kgs x 1 210kgs x 1

Goodmorning

60kgs x 5 x 10 

Note: Concentrated on using more hammies and glutes

Situps : Weight behind head (10kgs) 

10 , 10 , 10

Conditioning
7 Hill Sprints

531 squat week 3

531 Squat week 3 

Squat

Warmup: Bar x2,1,1,3 60kgs x 5 100kgs x 5 120kgs x 1,1,1

Workout: 150kgs x 5 168kgs x 3 188kgs x 5

Note :  During last set of squats , my head started to look down . This caused my chest to go forward . Need to focus on a point just above head before squatting and look at the point through the whole movement . This should keep the head up and chest back throughout the lift . Also at the bottom of the lift Im not driving my head back and into the bar . Because Im not doing this , this also makes me lean forward . By driving my head into the the bar , this forces me to go straight up rather than in a curved motion

Goodmorning

60kgs x 2x10 , 80kgs x 2x10 , 100kgs x 8 

Note: On the vid it says 100kgs x 10 , its a typo . Its suppose to be 8

Situps with 10kgs behind head

10 10 8 

Conditioning

6 Hill Sprints

531 bench week 3

531 bench week 3 

Bench:
Warmup: Bar x 5 40kgs x 5 50kgs x 5 60kgs x 1,1,1
Workout: 80kgs x 5 90kgs x 3 100kgs x 5

Bench Technique : Needs alot more fixing. Need to tuck elbows in alot more  . Also bar to hitting to high on body. Bar needs to hit between nipples and abdomen

531 Deadlift - Week 3

531 Deadlift - Week 3 

Deadlift 

Warmup:60kgs x 5 100kgs x 3 140kgs x 1,1,1

Workout: 163kgs x 5 184kgs x 3 209kgs x 5 

Note: could of got a extra rep on the 209kgs if I sacrificed my form , but that would defeat the purpose of even doing the lift in the first place 

GHR(Glute ham raise)

10,5,5,5,7 

Situps with weight behind head (10kgs) 

5,5,5,5,8

Conditioning: 

None today . Since this week is the heaviest of the 3 week cycle , I have decided to leave out conditioning .

Technique on deadlift : Need to bring stance in closer. Also need to shift the weight onto my heels before pulling. Also shoulders are slightly infront on barbell , need to bring them back more by sitting back. 

531 Military Press - Week 2

531 Military Press - Week 2 

Military Press 

Warmup: Bar x 5  30kgs x 5 40kgs x 5 45kgs x 1,1,1

Workout: 50kgs x 3 60kgs x 3 68kgs x 9

Fatman Chinups 

10 , 8 , 10 , 10 , 14

Fatman Dips 

5 , 5 , 5 , 5 , 10

531 Squat - Week 2

531 Squat - Week 2

Squat

Warmup : Bar x1,1,3 60kgs x 5 80kgs x 5 100kgs x 1,1,1

Workout: 120kgs x 3 138kgs x 3 156kgs x 11 

Goodmornings

60kgsx4x10 80kgs x 10

Conditioning 

5 Hill Sprints

531 Bench - Week 2

531 Bench - Week 2

Bench

Warmup : Bar x 5 40kgs x 5 50kgs x 5 60kgs x 1,1,1

Workout : 75kgs x 3 80kgs x 3 95kgs x 9

Floor DB Press
18kgs x2x10 25kgs x 10 35kgs x2x10

Note: 18kgs x2x10 means 18kgs for 2sets of 10 reps

531 Deadlift -Week 2

531 Deadlift - Week 2

Deadlift 

Warmup : Bar x 2,1,1,3 60kgs x 5 100kgs x 3 140kgs x 1,1,1

Workout : 155kgs x 3 175kgs x 3 197kgs x 6 - Need to work on grip

Weighted Situps -5kgs behind head

5 sets x 10 reps

Conditioning

5 Hill Sprints

531 military press week 1

531 military Press week 1

Military Press
Warmup 

30kgs x 5

40kgs x 5

45kgs x 3

Workout
50kgs x 5
55kgs x 5

63kgs x 11

Accessory

Fatman Chinups 

9,8,8,10,10 - ringer finger on ring

Fatman Dips
5,5,4,4,4

531 squat week 1

531 squat week 1 

 Squat
Warmup
70kgs x 5
80kgs x 5
100kgs x 3

Workout
110kgs x 5
130kgs x 5
147kgs x 8

Accessory

 Good-mornings

60kgs x 10reps for 5 sets  

...

DAMN YOU WOMEN

230kg bench , 295kg squat..... what the hell man

531 week 1 :Bench

531 week 1 : Bench

Warmup :
45kgs x 5
55kgs x 5
70kgs x 5
80kgs x 5

Working set :
95kgs x 8 - ring finger on rings

Deadlift

Deadlift
60kgs x 10 100kgs x 8 140kgs x 8 140kgs x 8 140kgs x 8 140kgs x 8 155kgs x 3 163kgs x 1

Note : Light day today , wasnt really feeling it . Also forgot camera

Incline Ab work
Bw+20kgs x 10 Bw+20kgs x 10 Bw+27kgs x 10

Zelous Poser 2

Military Press Wave 10 - Accumulation

Military Press Wave 10 - Accumulation Phase

Military Press

• Warmup : Bar x 11

Workout : 60% of (1rm-10%) x5x10

• 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 10 45kgs x 12

Fatman Pullups - Wide Grip hands Pronated

• 5 negative , 5 positive , 5 negative , 5 positive

Seated Dips

• Bw x 10 , Bw+20kgs x 10 , Bw+30kgs x 4 ( strained pec a bit) 

Zelous zz

Squat wave 10

Zelous poster

Z logos - Concept 1

Concept

Darken Lines

Zelous tyre edited

Original

Edit 2

Edit 3

Guppy working hard

Wrk 34 : 10s Bench - Accumulation Phase

 Work Out Vid

Bench : Wave 10 - Accumulation

Bench / Wave 10 / Accumulation / 60% of 1rm-10% / 5x10

Warmup : Bar x 10 Bar x 10 95 x 5 115 x 5 135 x 3
Workout : 145 x 10 145 x 10 145 x 10 145 x 10 145 x 14

Incline Supported DB Rows

40 x 10 40 x 10 50 x 10 60 x 10 70 x 9

Lying Tricep Extention

30 x 10 30 x 10 30 x 10 45 x 7/6 35 x 7/6

Football + Zelous Photos

Yuma

Invitation to my Gangsta Nation

Zaya "My stubby legs help me squat more " Papalii

Name : Isaiah "My stubby legs help me squat more " Papalii
Nickname : Monkster
Weight: 100kgs
Occupation: Wedgie Maintenance
Favorite quote : Guess what uncle ! I haven't showered in 9 days .


Dont worry the videos set to private so you can only watch it through this blog . You cant search for it on youtube.

FrogManBeastToad : The Man , The Myth , The Legend

Name : Miah " FrogManBeastToad"  Clark
Nickname : Eyebrows
Weight: 60kgs
Occupation: Mime
Favorite quote : ohh...yeh *raise eyebrows *

Dont worry the videos set to private so you can only watch it through this blog . You cant search for it on youtube.

Family Photos

Oh hes sooo dreamy hahaha homo

Wrk 33 : 10s Deadlift

Deadlift : Wave 10 - Accumulation

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg ) 

Lowerbody warmup

• Foam roller : IT Band x 10 (each leg ) Hamstring x 10 (each leg) Quad x 10 (each leg ) 
• Baseball rolls : Piriformis x 10 (each leg) 
• Hip Mobility : Fire Hydrants x 10 (each leg + both ways) 10 Cobras (ech leg ) 10 Mountain Climbers (ech leg) 

Plyometrics 

• 6 x 3jumps onto 25 inch box 

Workout

Deadlift-Wave 10- Accumulation -60% 5x10

• WarmUp : 135 x 10 / 135 x 10 / 225 x 10 
• WorkingSet: 290 x 10 / 290 x 10 / 290 x 10 / 290 x 10 / 290 x 12 (all overhand grip )

Glute Ham Raise

• BW x 10 / BW x 10 / BW x 10 

Lunges

• 30 x 12 / 35 x 12 / 35 x 10

Side Bends

• 45 x 15 / 50 x 15 / 45 x 10

Wrk 32 : Military Press 1rm

Strict Military Press : Finding 1rm

General Warmup 

• 200skips 
• 50 starjumps 
• 25 bodyweight squats

Upper Body Warmup

• Arm Swings - Low x15 Med x 15 High x 15
• Shoulder Dislocations  x 20  (moved hands in closer every 5 reps)
• Lat Stretch x 30 secs each hand 
• Double Lat Stretch x 30 secs
• Incline YTW x 10 each letter - thumbs always pointing to the ceiling - no weight  

Strict Military Press
Bar x 50 95 x 5 95 x 5 95 x 5 115 x 5 135 x 5 155 x 5 185 x 1

Fatman Pullups - Wide Grip -Index finder on bar ring . - 30 reps total
10 ,5 ,4 ,4 ,6

Wrk 31 : Squat

Squat : Finding 1 sec pause Box Squat Max 

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg )

Walking Series

• Knee Pulls x 10 each leg
• Quad Stretch x 10 each leg
• Knee Pulls Across x 10 each leg
• Marchers x 5 each leg 

Plyometrics

• 36 inch box jump x 3 
• 36 inch box jump x 1 

Hahahaha failed so hard on the second set of box jumps . Went to jump , foot slipped on the side of the box . Nearly smashed my face into the box . 

Workout

Box Squat - Below Parallel 1 sec pause
135 x 8 225 x 5 275 x 3 315 x 3 365 x 1
All of these sets were aload of crap . I didnt pause on the box . I used a tingy bit of momenteum to get off the box . My  shins weren't perpindicular to the floor . In aint a box squat if you keep fu*king it up .I ended up retesting all over again until I did a true max perfectly . 

Box Squat - Below Parallel 1 sec pause - retested 
315 x 4 - 1 sec pause on box . Shins were perpendicular . Everything went well

Glute Ham Raise
BW x 10 BW x 15 BW x 10

Decline Situps (Using decline bench)
35lbs x 10 45lbs x 10 45lbs x 10

Vid : Football Highlights : JTS

Vid : Knocked down

Vid : Underdog

Vid : Life

Vid : Show you how great I am

Vid: It is the mind

Wrk 30 : Bench 5rm

 Bench : Working out 5rm

General Warmup 

• 200skips 
• 50 starjumps 
• 25 bodyweight squats

Upper Body Warmup

• Arm Swings - Low x15 Med x 15 High x 15
• Shoulder Dislocations  x 20  (moved hands in closer every 5 reps)
• Lat Stretch x 30 secs each hand 
• Double Lat Stretch x 30 secs
• Incline YTW x 10 each letter - thumbs always pointing to the ceiling - no weight 

Flat Bench - Build to 3-8RM
Bar x 15 135 x 10 185 x 5 185 x 3 225 x 6

Incline DB Rows
30 x 10 40 x 10 40 x 10 40 x 9 50 x 10

Tate Press
25 x 10 30 x 10 35 x 10 40 x 7 45 x 8

V- Ups
10 10 5

Note : Change Tate Press to a different Tricep movement . The lift is good , unfortunately due to the bio-mechanics of my crap pec my right tricep doesnt take the load at all .

Dorian Yates : Dorians Tips

 Awesome Tips given by  former bodybuilding Olympian Dorian Yates

Wrk 29 : H:HVPULL

Hypertrophy : Horizontal / Vertical Pull

Rest between each set : 2mins
Rest between each superset exercise : Whatever

Lat Pulldown -V attch ss/w DB curls
160/35 x 10 170/40 x 9/9 150/30 x 10

Barbell Row - Close ss/w WCP Pulldown
135/110 x 10 140/110 x 10 135/100 x 9

Cable Row - V attch ss/w Concentration Curls
90/15 x 10 100/15 x 10 110/15 x 10

Wrk 28 : H:HVPSH

Hypertrophy : Horizontal / Vertical Push


Rest between each set : 2mins
Rest between each superset exercise : Whatever

Behind Neck Press (Smith Machine) ss/w Single DB Overhead Tricep Extention
115/35 x 10 135/35 x 9/10 115/40 x 10

Elbows Out DB Bench Press ss/w Lying DB Hammer Tricep Extention
40/30 x 10 45/35 x 10 45/30 x 10

DB Chest Flyes ss/w DB Lateral Raise ( crucifix)
15/15 x 10 20/20 x 10 20/20 x 9

5 Ways to Increase Your Overhead Press

Found a awesome article on increasing your Overhead Press

Website : Elitefts.com
Author: Jim Wendler
Article : 5 Ways to Increase Your Overhead Press

5 Ways to Increase Your Overhead Press

Ever since I started pressing, I’ve been obsessed with making it better. Partly because I was so weak at it for so long (which meant that it had no place to go but up) and because it’s simply a cool exercise to do. The death of the press as a movement can be attributed to a lot of things, none of which actually matter. But, if you view this lift with as much enthusiasm as I do, use these tips to improve what I consider to be one of the most fun movements in the gym.

1. Use a false grip – I don’t know who told me this or why I began doing this, but this made a huge difference with my pressing power and more importantly THE PATH of the bar. It may seem a bit scary at first; holding a bar over your head with a false grip. But this seems to keep the bar path perfect for me and for some reason, make it much more comfortable on my shoulders.

2. Hold the bar in the shelf of your lats – This is hard to explain but think about it this way; don’t support the bar in your hands or on your shoulders. “Shoulder” the load with your lats and keep your lats pinched and held tight. This will keep the bar path from getting out in front of you and make you feel stronger at the bottom. A good confidant start makes a huge difference.

3. View it as a total body lift – This doesn’t mean that you should turn it into a push press, something that I have caught myself doing from time to time. But because of the line of power goes from over your head to the ground, it requires your whole body to be tight. Squeeze your ass hard! “Squat” the weight up with violence. The press is NOT a shoulder exercise, it is a MOVEMENT. View it as such.

4. Use volume to get stronger – The first thing I did to increase my press is train to a heavy set and then back off for multiple sets of 10. This is very similar to the very popular “Boring But Big.” I’ve found that volume increases my press greatly, but do not forget that you have to train heavy, too. As a note – when doing my main sets of 5/3/1, my goal is to simply get the weight overhead; it’s a MOVEMENT. When doing down sets, I pull my head through at the top and view it as a “muscle,” not a movement. This is a key distinction that one must have when training big lifts (squat, bench, clean, dead, press) and when doing assistance work. One is a movement, the other is a muscle.

5. Make it a priority – Just like any lift, if you want it to increase you have to make it a priority in your training. Once I did this, once I made it as important as my squat or bench press, it made huge increases. But please understand that of any of these lifts (squat, clean, bench or deadlift) this is the one that will increase the slowest and take the most patience. Keep at it and you will be rewarded. There’s nothing better than pressing a weight that some people struggle to squat.

Goal

Make it a goal to press your bodyweight – then shoot for five pounds more.

The previous article is from EliteFTS , I do not own this article nor have I contributed to it. All rights belong to EliteFTS and the author Jim Wendler

Misc: Why people should incorporate Olympic Lifts

Misc : Awesome 1rm calculator

1rm equation

(Weight x Reps x .033) + Weight = Projected Max

Note : With reps anything over 8 starts to get really stupid for example

For example lets a person with a 3rm of 100kgs (rm = rep max)
(100kgs x 3reps x 0.033) + 100 = 109.9kgs

Another example
(60kgs x 10reps x 0.033) + 60 = 79.8kgs

Now lets use this equation with a 100rm of 20kgs

(20kgs x 100reps x 0.033 ) + 20 = 86kgs

Best results are to use reps under 8

Program : Push Pull

Push Pull Program

Monday
ME Push/Pull : (Heavy set of 5 )
Military Press
Barbell Row

Tuesday
ME:Push Pull : (Heavy set of 5) + Conditioning
Regular Bench
Deadlift


Wednesday
OFF

Thursday
1.Vertical Push ss/w Vertical Push Tri 3x10
- Behind Neck Press / Single DB Overhead Extention

1.Horizontal Push ss/w Horizontal Push Tri 3x10
- Elbows Out DB Bench Press / DB Hammer Skull Crushers

1. Horizontal Push ss/w Vertical Push 3x10
- Chest Flyes / DB Lateral Raises


Friday
1. Vertical Pull ss/w Horizontal Pull 3x10
- Lat Pull down - V attch / DB Curls

1. Horizontal Pull ss/w Vertical Pull 3x10
- Barbell Row - WCP Pull Down

1. Horizontal Pull ss/w Vertical Pull 3x10
- Cable Row V attch - Concentration Curls

Saturday
Tabata

Wrk 27 : ME LB

Deadlift
135 x 10 225 x 8 315 x 5 405 x 5 465 x 5 485 x 4 (PR)

Powercleans
225 x 3 225 x 5 225 x 3
Note : So damn wasted from the deadlifts , these powercleans were extremely half arsed

Conditioning
Eliptical:
Time : 20mins
Distance:1.36 miles
Strides:2973

Wrk 26 : ME UB

Weight:335

Overhead Press
Bar x 10 115 x 8 135 x 5 185 x 5 205 x 4(PR)

Incline Bench 45 degrees
135 x 5 185 x 5 215 x 5 (PR)

Barbell Row
225 x 5 245 x 5 (PR)

Wrk 25 : H:S/B

Wide DB Press ss/w DB Later Raise (straight arm)
45/10 x 10 55/15 x 10 65/20 x 10

Bent Over Row ss/w Rear DB Flyes
145/10 x 10 185/20 x 10 185/20 x 10

WCP Lat Pulldown ss/w Cable Row - V attachment
130/130 x 10 150/130 x 10 170/140 x 10

Conditioning
Elliptical - 20mins distance : 1.3 miles

Wrk 24 : H:C/A

Bench
Bar x 10 135 x 10 155 x 8 185 x 10

Incline Bench
135 x 10 155 x 10

Single Arm Overhead Extension ss/w hammer curl
40/45 x 10 30/40 x 10 35/40 x 10

Single Arm Lying Skullcrushers ss/w Reverse Curl
45/30 x 8/10 35/35 x 10 30/30 x 10

Wrk 23 : ME LB

Box 1 - Squat
135 x 10 225 x 5 315 x 5 385 x 5 405 x 5 425 x 4

Deadlift - Rack Pulls
405 x 5 455 x 5 475 x 5

Tabata
Row - 20sec on / 10 sec off x 8

Wrk 22 : ME UB

Incline Bench
135 x 10 135 x 5 185 x 5 205 x 5 215 x 4

Barbell Rows
135 x 5 185 x 5 225 x 5 235 x 5

Overhead Press
135 x 5 185 x 5
(shoulders gone )

Wrk 21 : Con

Conditioning
Tabata Rows - 20sec on / 10sec off x 8

1 round
30 skips
15 situps with weight (25lbs)
10 DB kettle swings (60lbs)

x 5 rounds Time : Stupid ass forgot to time it

Wrk 20 : H:S/B

Wide DB Press ss/w DB Lateral Raise (Chicken Wing )
45/25 x 10 55/35 x 10 70/45 x 8

Bent Over Row ss/w Bradford press
135/115 x 10 185/115 x 8

Cable Rows - V attachment
100 x 13 100 x 10

Pathetic today

Wrk 19 : H:C/A

Bench
Bar x 20 135 x 10 155 x 10 175 x 10

Incline Bench
135 x 10 135 x 10

Single Arm Pushdown ss/w Hammer Curls
#9/20 x 10 #5/35 x 10 #5/20 x 10

Ez Bar Overhead Extension ss/w Ez Bar Curls
70 x 10 80 x 10 80 x 10

Conditioning
10min skip

Wrk 18 : H:S/B

H:S/B = Hypertrophy Shoulders and Back

Wide Db Press ss/w DB Lateral Raise
40/20 x 10 30/30 x 10 65/40 x 9
Note : On the lateral raise my arms arent straight out . Instead they are more like a chicken wing

Bent Over Row ss/w Bradford Press
115/95 x 10 165/95 x 10 175/95 x 10

Lat Pull Down
140 x 10 130 x 10 130 x 10

Wrk 17 : H:C/A

H:C/A = Hypertrophy Chest and Arms

Bench
135 x 10 155 x 10 155 x 10

Incline Bench
135 x 10 135 x 10

Pushdowns ss/w Cable Curls
Number 14 /Number 14 - 10/10 10/10 10/10

Wrk 16 : ME LB

Box 1 - Squat
135 x 10 225 x 5 315 x 5 365 x 5 385 x 5 405 x 5

Stiff Leg Deadlifts
225 x 5 315 x 5 365 x 5

Conditioning

1 round
135 deadlifts
30 skips

x 5 rounds Time : 4:56

Wrk 15 : ME UB

Overhead Press
Bar x 10 Bar x 5 95 x 5 135 x 5 185 x 5 185 x 5

Single Arm Pushdown
Number 4 x 21 Number 6 x 15

DB Incline Press
65 x 10 65 x 10

Wrk 14 : Con

15 min Row - Distance: 3234m
Skipping: Didnt keep count , just skip until I was tired

Wrk 13 : RE UB

Military Press
- Shoulders dead from overhead squats

Overhead Triceps Extension
80 x 8 90 x 6 90 x 6

DB Incline Press
60 x 10 60 x 10 60 x 10

Wrk 12 : ME LB

Box 1 - Squats
135 x 5 135 x 5 225 x 3 315 x 3 405 x 3 435 x 3

Overhead Squats
115 x 10 115 x 8

Stiff Leg Deadlifts
225 x 15 315 x 8 315 x 6

Conditioning
Row - 10mins

Wrk 11 : Sprints

10 - first step
5 - 5 yard getoffs
5 - 10 yard getoffs

Wrk 10 : ME UB

Incline Bench Press (45 degrees )
Bar x 10 135 x 10 135 x 5 185 x 5 205 x 5

Overhead Triceps Extension
65 x 15 65 x 15

Barbell Row ss/w Rear Delt Flyes
135 lbs/15 lbs 12 12 12

DB Shrugs
55 x 15 55 x 14 55 x 10

Wrk 9 : REP UB

Military Press
115 x 11 115 x 11 115 x 10

Lat Pulldown ss/w DB seated Powercleans
130lbs/20lbs 10/10 10/10 10/10

DB Bench Press
50 x 12 50 x 12 50 x 12

Wrk 8 : ME LB

Box 1 - Squat
135 x 5 135 x 5 225 x 5 275 x 3 315 x 3 405 x 3 425 x 3

Overhead Squat
115 x 3 115 x 3 115 x 3 115 x 5 115 x 3

Wrk 7 : Sprints

8 - 10 yard sprints - 1 min rest
6 - 20 yard sprints - 2 min rest
4 - 40 yard sprints - 4 min rest

Wrk 6 : ME UB

Incline Bench Press
Bar x 10 bar x 5 135 x 5 135 x 5 185 x 5 185 x 5

Overhead Triceps Extension
60 x 15 60 x 15

Barbell Row ss/w Rear Delt Flyes
135lbs/15lbs 10 9 10

Db Shrugs
55 x 10 55 x 10 55 x 10

Barbell Curls
Lols

Wrk 5 : Con

Base step l/r -5 yards
angle step l/r -10yards
pull l/r -30 yards
pass l/r -5 yards

3 sets

Wrk 4 : REP UB

Military Press
3x F (115) - 12 8 12

Lat Pulldown ss/w DB Seated Power Cleans
130bs/20lbs - 10 8 8

DB Bench Press ( Punch Grip )
50x10 50x10 50x10

Curls ss/w DB Triceps Extention (Donkey Kickbacks)
20lbs/20lbs 10 8 10

Wrk 3 : ME LB

Box 1 Squats
135x5 , 155x5 , 225 x 5 , 275 x 5 , 315 x 3 [405 x 3 , 405 x 3]

Snatch Grip High Pulls
135 x 5 , [185 x 5 , 185 x 5]

Abs
3x 20 (BW)

100lb farmers walk x 3 . 2 min break
Total distance: 150 yards

Day 2 : BW

Still in stupid hotel

50 Burpees for time : 5:58

3x10 pushups
3x10 Military Pushups
3x10 Lying Leg Raises
3x10 Chair Dips

Day 1 : BW

Just got off the plane stuck in a hotel .

1 round consist of

10 BW squats
10 Pushups
10 situps
10 dips
10 star jups

5 rounds for time

Time 5:13

Road to recovery

Recently torn my pec . Just recording my progress in recovering my pec