8/29
8/29/16
A. DL 400 for 5 reps x 3 sets. no belt. up from 385. used belt on last set. Time to switch movement.
B. Goblet BSS 100 x 10 x 2 sets per leg. add load
C. leg extensions 180x10x 2 sets
D. GH raise with band and 25# KB 8,8,7
E Leg Curls 170x12, 180x10
F. Standing Calf Raise 275,275,275 for 10
G. Seated Calf Raise 245,245 for 10
1 arm farmer walk for 30s on 30s off x 5 sets per arm. Used 100# DB. Tough. next progression will be to lower load and walk longer.
Monday, August 29, 2016
Sunday, August 28, 2016
8/28/16 - upper body heavy
A. bench 3 sets of 5 at 215
B. weighted pull-ups - 2 sets of 10 at 30#
C. ring rows 2 sets of 10. 2nd set with 10# on hips
D. dips 2 sets. 10x30 and 10x35
E. penally row - 3 sets of 5 at 190
F. DB shoulder press 3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 80
H. tricep pressdown 3 sets of 10, 160,180,200
5 sets
5 sledge chops per side w/ 16# sledge
15 burpees As Fast As Possible
2 mins rest
8/27 rest
8/26
Upper body hypertrophy
A. DB PP 3 reps on min x 6 . moderate. 30,35,45,50,50,50
B. incline DB bench press 50x12 x 3 sets
C. incline bench press 95x12 x 3 sets
D. incline cable flys. done with bands 40x12, 25x15
E. barbell curl 65x12x3
F1. hammer curl holding kb on app side. 30x15 x 2 sets. holding 70# kb
F2. band tricep pushdown holding kb 15 reps x 2 sets holding 70# kb
G1. spider curl 35# x 20 reps x 2 sets
G2. rope press downs 130x15, 110x20
Air dyne
90s 85% / 90s 50% x 8
made 45 cals first 4 sets then fell off. Too aggresive on pace. AD at home reads slower than AD at lake and didn't adjust for that
A. bench 3 sets of 5 at 215
B. weighted pull-ups - 2 sets of 10 at 30#
C. ring rows 2 sets of 10. 2nd set with 10# on hips
D. dips 2 sets. 10x30 and 10x35
E. penally row - 3 sets of 5 at 190
F. DB shoulder press 3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 80
H. tricep pressdown 3 sets of 10, 160,180,200
5 sets
5 sledge chops per side w/ 16# sledge
15 burpees As Fast As Possible
2 mins rest
8/27 rest
8/26
Upper body hypertrophy
A. DB PP 3 reps on min x 6 . moderate. 30,35,45,50,50,50
B. incline DB bench press 50x12 x 3 sets
C. incline bench press 95x12 x 3 sets
D. incline cable flys. done with bands 40x12, 25x15
E. barbell curl 65x12x3
F1. hammer curl holding kb on app side. 30x15 x 2 sets. holding 70# kb
F2. band tricep pushdown holding kb 15 reps x 2 sets holding 70# kb
G1. spider curl 35# x 20 reps x 2 sets
G2. rope press downs 130x15, 110x20
Air dyne
90s 85% / 90s 50% x 8
made 45 cals first 4 sets then fell off. Too aggresive on pace. AD at home reads slower than AD at lake and didn't adjust for that
Thursday, August 25, 2016
8/25/16 legs
8/25/16 AM - 50 mins session - legs
A. speed trap bar deadlifts 6 sets of 3 at 225
B. hip thrusts 185x12 x 3 sets
C. lunge with 70#/h x 10 reps x 2 sets
D1. Wall Balls x 20 rest 30s
D2. KBS x20 rest 30s x 3 sets
E. GH Raise - 2 sets of 15 with pink band around neck
F. lying leg curl 130x19, 130x17
H. Standing calf raise 185x20x 4 sets
8/25/16 - PM
Aerobic work
25 min @80% effort
Airdyne 20 cals
100 ft farmers walk with 80#/h
100 ft overhead carry with 35#/h
15 ghd
A. speed trap bar deadlifts 6 sets of 3 at 225
B. hip thrusts 185x12 x 3 sets
C. lunge with 70#/h x 10 reps x 2 sets
D1. Wall Balls x 20 rest 30s
D2. KBS x20 rest 30s x 3 sets
E. GH Raise - 2 sets of 15 with pink band around neck
F. lying leg curl 130x19, 130x17
H. Standing calf raise 185x20x 4 sets
8/25/16 - PM
Aerobic work
25 min @80% effort
Airdyne 20 cals
100 ft farmers walk with 80#/h
100 ft overhead carry with 35#/h
15 ghd
Wednesday, August 24, 2016
8/24/16
AM day 3 back+shoulders hypertrophy on the PHAT program
HSPU 5 on the min for 8 mins- up from 4 per min last week. Next week 5 per min for 10 mins
A. pendlay rows done light for speed 135x3 x 6 sets
B. band face pull 3 sets of 8-12
C. Seated cable row 180x12 x 3 sets
D. Braced DB rows 30x12 x 3 sets. Just gonna do DB bent over rows
E. Close Grip pulldowns 100x20, 130x20
F. 1 arm DB shoulder press 35,40,40 x 12.
G. upright tows 55x20, 70x15
H. side lateral raise 15x20# x 3 sets.
Row sprint 95%, 30s, rest 30s x 6. 171m average
rest 4 mins
Row sprint 95%, 30s, rest 30s x 4. 169m average. This hurt. Next session goal is two blocks of 6 at 170m per.
PM
10 sets
1 mins in bottom of squat
childs pose 15s
wrist stretch 15s
ankle stretch 15s
feel so good after a quick mobility session.
AM day 3 back+shoulders hypertrophy on the PHAT program
HSPU 5 on the min for 8 mins- up from 4 per min last week. Next week 5 per min for 10 mins
A. pendlay rows done light for speed 135x3 x 6 sets
B. band face pull 3 sets of 8-12
C. Seated cable row 180x12 x 3 sets
D. Braced DB rows 30x12 x 3 sets. Just gonna do DB bent over rows
E. Close Grip pulldowns 100x20, 130x20
F. 1 arm DB shoulder press 35,40,40 x 12.
G. upright tows 55x20, 70x15
H. side lateral raise 15x20# x 3 sets.
Row sprint 95%, 30s, rest 30s x 6. 171m average
rest 4 mins
Row sprint 95%, 30s, rest 30s x 4. 169m average. This hurt. Next session goal is two blocks of 6 at 170m per.
PM
10 sets
1 mins in bottom of squat
childs pose 15s
wrist stretch 15s
ankle stretch 15s
feel so good after a quick mobility session.
Tuesday, August 23, 2016
8/23
mobility
10 mins in bottom of squat
20 mins of:
12s l-sit
20s child's pose
10 dead bugs
10 shoulder dislocates
8/22/16
A. DL 385 for 5 reps x 3 sets. no belt. 395 next time
B. Goblet BSS 80x10, 85x10. more next time
C. leg extensions 180x10x 2 sets
D. stiff legged DL 225,275,275 for 8 reps
E Leg Curls 160x12, 180x10
F. Standing Calf Raise 225,275,275 for 10
G. Seated Calf Raise 225,225 for 10
H. 75 T2b for time. Must do max set unbroken to start. 42 unbroken 50 in 1:26, 75 in 3:13
I. 1 arm farmer walk for 30s on 30s off x 4 sets per arm. Used 100# DB. Made about 25s on last few.
mobility
10 mins in bottom of squat
20 mins of:
12s l-sit
20s child's pose
10 dead bugs
10 shoulder dislocates
8/22/16
A. DL 385 for 5 reps x 3 sets. no belt. 395 next time
B. Goblet BSS 80x10, 85x10. more next time
C. leg extensions 180x10x 2 sets
D. stiff legged DL 225,275,275 for 8 reps
E Leg Curls 160x12, 180x10
F. Standing Calf Raise 225,275,275 for 10
G. Seated Calf Raise 225,225 for 10
H. 75 T2b for time. Must do max set unbroken to start. 42 unbroken 50 in 1:26, 75 in 3:13
I. 1 arm farmer walk for 30s on 30s off x 4 sets per arm. Used 100# DB. Made about 25s on last few.
Sunday, August 21, 2016
new program this week. PHAT program
8/21/16
A. bench 3 sets of 5 at 205
B. weighted pull-ups - 2 sets of 10 at 25#
C. ring rows 2 sets of 10
D. dips 2 sets of 10 at 25#
E. penally row - 3 sets of 5 at 185
F. DB shoulder press 3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 75
H. DB tricep press 3 sets of 10 at 80
conditioning
3 rounds, 30s on, 30s off
battle rope two arms
ring pull-ups
battle rope one arm
push-ups
8/21/16
A. bench 3 sets of 5 at 205
B. weighted pull-ups - 2 sets of 10 at 25#
C. ring rows 2 sets of 10
D. dips 2 sets of 10 at 25#
E. penally row - 3 sets of 5 at 185
F. DB shoulder press 3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 75
H. DB tricep press 3 sets of 10 at 80
conditioning
3 rounds, 30s on, 30s off
battle rope two arms
ring pull-ups
battle rope one arm
push-ups
8/20
recovery protocol
completed the following at easy pace
1 min in bottom of squat, played around with pistol squat on both sides. coming along
12-15s l-hang
deadbugs x 10
10 shoulder dislocates
x 8 rounds
Feel so good after doing this stuff. Need to keep doing it. Really allows me to work on poor mobility areas or deficiencies in a way that doesn't suck.
recovery protocol
completed the following at easy pace
1 min in bottom of squat, played around with pistol squat on both sides. coming along
12-15s l-hang
deadbugs x 10
10 shoulder dislocates
x 8 rounds
Feel so good after doing this stuff. Need to keep doing it. Really allows me to work on poor mobility areas or deficiencies in a way that doesn't suck.
Saturday, August 20, 2016
8/19- at lake
Shoulders and arms
AM
A. scapjack warmup
B. HSPU -strict. 4 reps per minute for 8 minutes
C. Arnold Press 3 sets of 8 with 30# DB.
D1. bent-over rear delt raise
D2. upright row
E. barbell curl
F. incline db curl
G. CGBP
H. triceps pushdown
I1. reverse wrist curl
I2. wrist curl over bench
J. 3 mins on AD for max cals - 95 cals
PM.
Farmer's walk 1 mile with 25# DB/h. ~16 mins. Did not set DB down. Will try with 30 next time.
full recovery
5 rounds at easy recovery unbroken pace
15 t2b unbroken
15 cals on AD
Shoulders and arms
AM
A. scapjack warmup
B. HSPU -strict. 4 reps per minute for 8 minutes
C. Arnold Press 3 sets of 8 with 30# DB.
D1. bent-over rear delt raise
D2. upright row
E. barbell curl
F. incline db curl
G. CGBP
H. triceps pushdown
I1. reverse wrist curl
I2. wrist curl over bench
J. 3 mins on AD for max cals - 95 cals
PM.
Farmer's walk 1 mile with 25# DB/h. ~16 mins. Did not set DB down. Will try with 30 next time.
full recovery
5 rounds at easy recovery unbroken pace
15 t2b unbroken
15 cals on AD
Thursday, August 18, 2016
7/31 to 8/18 2016
Not very good at staying up on this. Either need to get posting here or getting logging in a notebook better.
Week of 7/24 or so was deload. Nothing specific just moved in gym each day.
Week of 7/31 and 8/7 did one body part per workout, 5 workouts per week. 4-6 reps x 9-10 sets. Wanted to try a new format out. Liked it because sessions were short and left room for some more play. Didn't like it because I really enjoy getting each muscle part 2x per week.
Progressed the AD to sets of 1:15 hard/ 1:45 soft for 8 sets. Made 37 cals on hard sets and 23 on soft softs.
8/12 and 8/13 played in softball tourney. Last game was at 2am on 8/14. Pulled my groin in 3rd to last game. Has been very sore for almost a week now. Legs are out for the moment.
8/14 rest
8/15 shoulders and arms
8/16 abs and AD. 90s hard/90s soft. 45 cals on hard and 15 on soft. made it to 6 sets. goal next time is for 8 sets.
8/17 rest
8/18 chest and back.
300m row at 1:18.6 pace,
5 rounds at 70%
300m row
cross carry with 30# db overhead and holding 45# plate. approx 25 per side
10 strict t2b
plan is to start an PHAT program by Layne Norton on 8/21. Likely will drop a leg day in favor of some conditioning and will have to drop some sets from the overall volume since it is huge. I just like the hitting body parts 2x a week better.
Week of 7/24 or so was deload. Nothing specific just moved in gym each day.
Week of 7/31 and 8/7 did one body part per workout, 5 workouts per week. 4-6 reps x 9-10 sets. Wanted to try a new format out. Liked it because sessions were short and left room for some more play. Didn't like it because I really enjoy getting each muscle part 2x per week.
Progressed the AD to sets of 1:15 hard/ 1:45 soft for 8 sets. Made 37 cals on hard sets and 23 on soft softs.
8/12 and 8/13 played in softball tourney. Last game was at 2am on 8/14. Pulled my groin in 3rd to last game. Has been very sore for almost a week now. Legs are out for the moment.
8/14 rest
8/15 shoulders and arms
8/16 abs and AD. 90s hard/90s soft. 45 cals on hard and 15 on soft. made it to 6 sets. goal next time is for 8 sets.
8/17 rest
8/18 chest and back.
300m row at 1:18.6 pace,
5 rounds at 70%
300m row
cross carry with 30# db overhead and holding 45# plate. approx 25 per side
10 strict t2b
plan is to start an PHAT program by Layne Norton on 8/21. Likely will drop a leg day in favor of some conditioning and will have to drop some sets from the overall volume since it is huge. I just like the hitting body parts 2x a week better.
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