Archive for October, 2014

Starting Completely over with a brand new “Big Three”. The 3 main movements will be Front Squat, Bench Press and the Stiff Leg Deadlift. I noticed that on my back squats i am “twisting” the bar up. But with the front squat, that is not an issue. I will focus on some unilateral work for a while then start over on the squat.

Front Squat:
45 x 8
65 x 6
95 x 9,9

Bench Press:
45 x 10
95 x 6
115 x 11,13

SLDL:
135 x 10,8,9,8

Machine Row:
45 x 12,10
70 x 10,8

DB Press:
25 x 12,10
35 x 7,10

Spider Curls:
25 x 14,12,15,10,10

Dips:
10,10

Pull Ups:
6,6

Leg Curls:
60 x 15 x 3
40 x for burn

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Hello All,

Well recently I have not been able train regular as I would like. I essentially train when I can. I am also recovering from a cold.

This is what i have been doing lately.

Tue. FOCUS: Lower
Low Bar Squats
Sumo Deadlift
Leg Curls
Knees to Chest
90 Sec Bodyweight squats

Wed.FOCUS: Upper
Bench Press
Wide Pull Ups
Dips
Machine Row
Spider Curls
Wrist Curls
Seated Calf Raises

Fri. FOCUS: Full Body
Front Squat
Press
Spider Curls
Lateral Raises
Wrist Curls
DB Shrugs
Face Pulls
Pull Aparts

Saturday FOCUS: Upper
Bench Press
Machine Row
Dips
Chin Ups
Seated Calf Raises
DB Press

That is all! 🙂

Hello All,

I really only remember the first 2 exercises, everything else was extra.

Machine Row (plate loaded):
empty x 20
25 x 20
35 x 15
45 x 14
55 x 11
45 x 13,11

Incline DB Press:
25 x 15
35 x 10
45 x 7
40 x 12,10

Wide Grip Pull Ups:
30 total reps

Dips:
12,11,10,11

Face Pulls:
4 sets of 12

Pec Dec Fly:
4 sets of 15

Wrist Curl/Extension:
30 x 20
40 x 6
25 x 20

Open Close of Hand:
2 minutes

Reverse Curls:
30 x 20
40 x 15,10

Spider Curls:
20 x 20
DB 15 x 15,15

Seated Calf Raises:
3 sets 25 empty

Leg Curls:
55 x 15
75 x 12

Knees to Chest:
3 sets of 12-15.

Before I Went to sleep I did some bodyweight exercises. That was killer.

That is all!

Hello All,

Squat:
45 x 10
95 x 10
135 x 10
170 x 2
190 x 2
215 x 1 PR @ 168lbs
95 x 10 x 2

Deadlift:
135 x 10
225 x 7,5,5

Good Morning:
45 x 10

Glute Bridge:
30

Plank:
45 seconds x 3

Day 2

Incline DB BP:
25 x 20
40 x 14
50 x 9
55 x 6
45 x 8,8

Cable Row:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,13

Flat DB BP:
25 x 20
40 x 15
50 x 10
55 x 6
45 x 10,12

Wide Pull Ups:
8,8,6

Face Pull:
3 sets of 12 @ 15 lbs

Wide Pulldown:
70 x 20
90 x 15
110 x 10
120 x 8
100 x 10,10

Dips:
12,8

Leg Raises:
4 sets of 15

Row Machine: Burnout
25 x 20
35 x 15
25 x 20
10 x 20

Forearm Flexion and Extenion:
20 x 20,15,15

Open Close of hand:
3 sets of 2 minutes

Tomorrow I will work on Shoulders and Biceps