few mobiltiy drills on the field....yawn.
gets better...
started the heavy sled pulling with a 35 and huge friggin brick.
Next I had Wes sit upon the brick.
right at 300lbs for 3 sets of 50yrds
that defined a whole new level of burn me.
now that's my kind of cardio.
Saturday, June 30, 2007
Wednesday, June 27, 2007
I've done this cycle before, but I've made a few mods that should round it out.
WEEKS 1-4
Monday - Chest & Back Focus, Shoulders & Arms
Wide-Grip Pull-Ups - 4 Sets x 10 Reps
Bench Press - 4 Sets x 10 Reps
Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Lateral Raises - 4 Sets x 12 Reps
Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps
AB circuit
Tuesday - Quads Focus, Traps & Forearms
Full Back Squats - 4 Sets x 10 Reps
Front Squats with Heels Elevated - 4 Sets x 10 Reps
Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Barbell Shrugs - 4 Sets x 12 Reps
Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps
Thursday - Shoulders & Arms Focus, Chest & Back
Military Press - 4 Sets x 10 Reps
Close-Grip Bench Press - 4 Sets x 10 Reps
Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Dips (Leaning Forward) - 4 Sets x 12 Reps
Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps
AB circuit
Friday - Hamstrings/Glutes Focus, Traps & Forearms
Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
Deadlifts - 4 Sets x 10 Reps
Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps
WEEKS 5-8
Monday - Chest, Biceps:
Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
Incline Dumbbell Bench Press - 4 Sets x 12 Reps
Hammer Curls - 4 Sets x 12 Reps
Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps
Tuesday - Quads, Traps:
Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
Full Back Squats - 4 Sets x 12 Reps
Behind the Back Shrugs - 4 Sets x 12 Reps
Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Cage Shrugs (power rack) - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps
Wednesday - Forearms, Calves (Deload day)*
Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
Wrist Curls - 4 Sets x 12 Reps
Seated Calf Raises - 4 Sets x 12 Reps
Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps
Thursday - Back, Triceps:
Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
Bent-Over Rows - 4 Sets x 12 Reps
Decline Close-Grip Bench Press - 4 Sets x 12 Reps
Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Close-Grip Cable Rows/Skull Crushers - 3 Sets x 15 Reps
Friday - Hamstrings, Shoulders:
Superset: GoodMornings/Military Press - 5 Sets x 10-8-6-8-10 Reps
Stiff-Legged Deadlifts - 4 Sets x 12 Reps
Upright Rows - 4 Sets x 12 Reps
Rest Pause: Hamstring Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Front Delt Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Pull Throughs/Lateral Raises - 3 Sets x 15 Reps
WEEKS 9-12
Monday - Chest, Back:
Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Tuesday - Quads, Traps:
Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Wednesday - Arms:
Dips - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Thursday - Chest, Back:
Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Friday - Hamstrings, Shoulders:
Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
Pull Throughs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown.
WEEKS 1-4
Monday - Chest & Back Focus, Shoulders & Arms
Wide-Grip Pull-Ups - 4 Sets x 10 Reps
Bench Press - 4 Sets x 10 Reps
Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Lateral Raises - 4 Sets x 12 Reps
Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps
AB circuit
Tuesday - Quads Focus, Traps & Forearms
Full Back Squats - 4 Sets x 10 Reps
Front Squats with Heels Elevated - 4 Sets x 10 Reps
Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Barbell Shrugs - 4 Sets x 12 Reps
Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps
Thursday - Shoulders & Arms Focus, Chest & Back
Military Press - 4 Sets x 10 Reps
Close-Grip Bench Press - 4 Sets x 10 Reps
Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Dips (Leaning Forward) - 4 Sets x 12 Reps
Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps
AB circuit
Friday - Hamstrings/Glutes Focus, Traps & Forearms
Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
Deadlifts - 4 Sets x 10 Reps
Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps
WEEKS 5-8
Monday - Chest, Biceps:
Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
Incline Dumbbell Bench Press - 4 Sets x 12 Reps
Hammer Curls - 4 Sets x 12 Reps
Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps
Tuesday - Quads, Traps:
Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
Full Back Squats - 4 Sets x 12 Reps
Behind the Back Shrugs - 4 Sets x 12 Reps
Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Cage Shrugs (power rack) - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps
Wednesday - Forearms, Calves (Deload day)*
Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
Wrist Curls - 4 Sets x 12 Reps
Seated Calf Raises - 4 Sets x 12 Reps
Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps
Thursday - Back, Triceps:
Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
Bent-Over Rows - 4 Sets x 12 Reps
Decline Close-Grip Bench Press - 4 Sets x 12 Reps
Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Close-Grip Cable Rows/Skull Crushers - 3 Sets x 15 Reps
Friday - Hamstrings, Shoulders:
Superset: GoodMornings/Military Press - 5 Sets x 10-8-6-8-10 Reps
Stiff-Legged Deadlifts - 4 Sets x 12 Reps
Upright Rows - 4 Sets x 12 Reps
Rest Pause: Hamstring Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Front Delt Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Pull Throughs/Lateral Raises - 3 Sets x 15 Reps
WEEKS 9-12
Monday - Chest, Back:
Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Tuesday - Quads, Traps:
Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Wednesday - Arms:
Dips - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Thursday - Chest, Back:
Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Friday - Hamstrings, Shoulders:
Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
Pull Throughs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown.
Tuesday, June 26, 2007
06.26.2007
Took the morning off. Sleep is good.
For historical purposes, I'm going to post up my workout plans for the next three months. Perhaps I can get some comments or suggestions before I get started.
For historical purposes, I'm going to post up my workout plans for the next three months. Perhaps I can get some comments or suggestions before I get started.
Monday, June 25, 2007
Wednesday, June 20, 2007
06.20.2007
Shoulders, back, and bis today. Nothing too exciting. A lot of sets of ten. It was really good to get loosened up this morning. I've been having some severe back pain in the mornings for the last couple o weeks. The only thing I can come up with is that big bloody stupid matress we sleep on every night. I'm going to have to deal with this really quickly. Unfortunately the things aren't exactly cheap. Actually, I don't care what they cost. The pain is really starting to affect my workouts.
Tuesday, June 19, 2007
06.19.2007
203.5 Pooped a pound.
Ran six miles. It was 80 dgrees before the sun came up this morning. By the time I was done I looked like I had just stepped out of the shower. I'm pretty sure I left some toxins on the highway this morning. Felt really good, though.
Ran six miles. It was 80 dgrees before the sun came up this morning. By the time I was done I looked like I had just stepped out of the shower. I'm pretty sure I left some toxins on the highway this morning. Felt really good, though.
Monday, June 18, 2007
06.18.2007
204.5 and going nowhere!
Pretty hefty workout this morning and a good sled workout on Saturday. I really want to get back to at least 4 days a week in the gym. I don't think all the running is bad for me. It just doesn't seem to be helping me. Not to mention I haven't had time to do deadlifts in something like 1,000,000 years.
Squats:
135 x 10
225 x 8
315 x 6
365 x 4
405 x 2
405 x 2
some other leg crap
Bench:
135 x 10
225 x 8
275 x 6
315 x 2 (immediately dropped to 295 for 2)
Three Board Press
345 x 3 (failed on the last one)
345 x 4 (clean)
chest/tris crappity crap crap.
I was decently happy with the numbers. Just not real pleased with the workout week as a whole.
Pretty hefty workout this morning and a good sled workout on Saturday. I really want to get back to at least 4 days a week in the gym. I don't think all the running is bad for me. It just doesn't seem to be helping me. Not to mention I haven't had time to do deadlifts in something like 1,000,000 years.
Squats:
135 x 10
225 x 8
315 x 6
365 x 4
405 x 2
405 x 2
some other leg crap
Bench:
135 x 10
225 x 8
275 x 6
315 x 2 (immediately dropped to 295 for 2)
Three Board Press
345 x 3 (failed on the last one)
345 x 4 (clean)
chest/tris crappity crap crap.
I was decently happy with the numbers. Just not real pleased with the workout week as a whole.
Thursday, June 14, 2007
06.14.2007
ran 6 miles. walked 1. Pooped 1/2 mile. Seriously, I didn't think it would flush. Amazing.
Weight after poo = 204.5
Weight after poo = 204.5
Wednesday, June 13, 2007
06.13.2007
Still fat.
Back, shoulders, and biceps. A ton of volume and little sleep. Good workout though. I broke a nice sweat and made some cool grunting noises. I'm doing another slow paced 5 mile run tomorrow. I'm sure I'll be more excited about it then than I am now.
Back, shoulders, and biceps. A ton of volume and little sleep. Good workout though. I broke a nice sweat and made some cool grunting noises. I'm doing another slow paced 5 mile run tomorrow. I'm sure I'll be more excited about it then than I am now.
Tuesday, June 12, 2007
Monday, June 11, 2007
06.11.2007
Fat Guy=204.5
The Red River trip was awesome. We drank a lot, ate a lot, rode a lot, and slept a litte. I feel like crap, but I still managed to drag out and make it to the gym.
Squats:
135 x 10
225 x 8
275 x 8
335 x 6
365 x 6 (this hurt. i cried a little.)
Leg assitance:
leg press, seated calf raises, kick-outs, ham curlz, lunges
Flat Bench Press:
135 x 10
225 x 8
225 x 8
275 x 6
275 x 6
Upper body assistance:
incline DB bench, cable crossovers, overhead db tri press, dips.
I'm very excited about this day being over.
The Red River trip was awesome. We drank a lot, ate a lot, rode a lot, and slept a litte. I feel like crap, but I still managed to drag out and make it to the gym.
Squats:
135 x 10
225 x 8
275 x 8
335 x 6
365 x 6 (this hurt. i cried a little.)
Leg assitance:
leg press, seated calf raises, kick-outs, ham curlz, lunges
Flat Bench Press:
135 x 10
225 x 8
225 x 8
275 x 6
275 x 6
Upper body assistance:
incline DB bench, cable crossovers, overhead db tri press, dips.
I'm very excited about this day being over.
Thursday, June 7, 2007
04.07.2007
Fat Guy = 205.5
I seem to be moving in the wrong direction.
Walked about a mile. Moderate sled work, mostly ad/ab hip movements.
I'm leaving tomorrow for my semi-annual dirtbiker/beerfest in Muenster, TX. You should have a definite weight advantage by Monday.
I seem to be moving in the wrong direction.
Walked about a mile. Moderate sled work, mostly ad/ab hip movements.
I'm leaving tomorrow for my semi-annual dirtbiker/beerfest in Muenster, TX. You should have a definite weight advantage by Monday.
Wednesday, June 6, 2007
04.06.2007
Fat Guy = 204.5
Back in the gym today.
Upright rows:
85 x 10 x 2
105 x 8
115 x 8
DB Millitary Press
50's x 10
60 x 10
70 x 8
85 x 8
Shrugs
a bunch
CG cable rows
150 x 10 x 2
170 x 8 x 2
Wide pulldowns
same-ish
EZ bar curlz (reps were supposed to be 8,8,6,6 but I wanted to go for a pump)
16 x 60 x 2
12 x 70 x 2
DB curlz
30's x 8 x 3
Ab'z
Kinda boring, but good to be back under some weight.
Back in the gym today.
Upright rows:
85 x 10 x 2
105 x 8
115 x 8
DB Millitary Press
50's x 10
60 x 10
70 x 8
85 x 8
Shrugs
a bunch
CG cable rows
150 x 10 x 2
170 x 8 x 2
Wide pulldowns
same-ish
EZ bar curlz (reps were supposed to be 8,8,6,6 but I wanted to go for a pump)
16 x 60 x 2
12 x 70 x 2
DB curlz
30's x 8 x 3
Ab'z
Kinda boring, but good to be back under some weight.
Tuesday, June 5, 2007
Monday, June 4, 2007
06.04.2007
Missed my workout this morning. Really pissed me off, but last night I had the worst case of colon-blow that I can remember. Feels like someone extinguished an Arturo Fuente on my rectum.
Friday Shawn and I went windsurfing all day. My back and hands are fried. Good cardio as well.
Saturday I spent roughly 12 hours in a mosh pit man-handling the youth of america. That was exhausting and smelly, but I got to see Project86 live so it was all worth it. Now that was a routy show!
Friday Shawn and I went windsurfing all day. My back and hands are fried. Good cardio as well.
Saturday I spent roughly 12 hours in a mosh pit man-handling the youth of america. That was exhausting and smelly, but I got to see Project86 live so it was all worth it. Now that was a routy show!
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