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#121
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16th December
Standing single leg curl 5 sets: 40 lbs x 15 reps each leg Leg extensions: 2 sets: 6 plates x 20 reps each 8 plates x 15 10 x 10 12 x 10 14 x 12 Barbell squat: ass to calves 135lbs x 6 135 x 6 185 x 3 225 x 3 275 x 1 275 x 1 Single leg RDL 2sets: 55lb bell x 8 reps each leg 65 lb bell x 8 reps each Calf raise: on hack squat station 3 sets: 90lbs x 20 reps + 10 partials Pseudo step up: on hack squat station 3 sets: 90 lbs x 10 reps each leg |
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19th December - bootcamp
Worked up to 455 lbs x 4 reps on the deadlift, and a moderate 185 x 1 on the front squat 20th December Brisk 1km run 21st December Triceps pressdown 60 lbs x 10 reps 70 x 10 80 x 10 100 x 10 130 x 13 Cable curl: 80 x 10 90 x 10 100 x 10 Bench press: 10 second negative 3 sets: 135 lbs x 6 reps each Single arm low pulley row: 2 sets: 100 lbs x 8 reps each Low pulley row: V handle 2 sets: 200 x 8 reps each Low pulley row: close underhand grip 2 sets: 180 lbs x 8 reps each Quadruped one arm row: 2 sets: 70 lb bell x 6 reps each Parallel bar negative only dips: 3 sets: bodyweight w/ 10 second negative x 6 reps each Swiss ball Ab circuit: Cauldron: 6 reps Pike roll-in: 6 reps Crunches: 6 reps Hanging side leg lift: 12 reps 10 reps 8 reps 8 reps bootcamp - 6pm 3.72 km run |
#123
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23rd Dec
Warm up: Flat fly: 2 sets: 15 reps each** Incline bent lateral raise: 2 sets: 15 reps each** Lateral raise: 2 sets: 15 reps each** **Using 20 lb bells Workout: Push press: 95 x 5 135 x 3 185 x 3 225 x 0 225 x 1 Lying leg curl: 6 x 15 8 x 8 10 x 8 Still Injured Good morning 3 sets: 135 lbs x 8 each Clean and press: from floor 2 sets: 135 lbs x 5 reps each Barbell squat: ass to calves 135 x 3 185 x 3 225 x 3 275 x 1 315 x 1 Leg extensions: 10 x 10 12 x 10 14 x 10 16 x 12 Bulgarian split squat: offset loaded +45 lbs x 6 reps each +65 lbs x 6 reps each Calf press: on leg press station 3 sets: 270 x 15 each 3 sets: 360 x 10 each |
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27th December
a.m. 1km run x 3 rounds p.m. Barbell hip thrust: 135 lbs x 7 reps 135 x 7 205 x 10 275 x 10 325 lbs x 9 Deadlift: 325 lbs x 3 reps 405 lbs x 2 reps 455 lbs x 1 rep 505 lbs x missed attempt Chinup: 1 set: bodyweight x 13 reps 1 set: +50 lbs x 4 reps T bar row: 135 lbs x 6 reps 180 lbs x 6 180 x 6 Abwheel rollout: 2 sets: +45 lbs x 6 reps each Hanging side leg lift: 2 sets: 10 reps each |
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28th December
a.m. Triceps pressdown 60 lbs x 20 reps 60 x 20 70 x 10 80 x 10 90 x 10 100 x 10 120 x 10 140 lbs x 8 Focused today on posture. Really lifted rib cage throughout. Lying incline dumbbell row: 2 sets: 50 lb bells x 12 reps each 3 sets: 50 lb bells x 10 reps each Cable overhead triceps extensions: 70 lbs x 10 reps 80 lbs x 10 90 x 10 V handle pulldown: 160 lbs x 6 reps 180 x 6 200 x 9 (w/ straps) Barbell flat bench press 3 sets: 45 lbs x 6 reps each 3 sets: 135 lbs x 3 reps each 185 x 3 205 x 3 225 x 2 Single arm dumbbell preacher curl 5 sets: 25 lb bell x 10 reps each p.m. Stiff leg RDL hybrid: 135 lbs x 20 135 lbs x 15 135 lbs x 15 135 lbs x 15 29th December Superset: S1: Standing single leg curl: 30 lbs x 20 reps each Bodyweight standing calf raise: 20 reps S2: Standing single leg curl: 40 lbs x 10 reps each Bodyweight standing calf raise: 20 reps S3: Standing single leg curl: 50 lbs x 12 reps each Bodyweight standing calf raise: 20 reps Superset: S1: Deadlift: 225 lbs x 3 reps Bodyweight standing calf raise: 20 reps S2: Deadlift: 315 lbs x 3 reps Bodyweight standing calf raise: 20 reps S3: Deadlift: 405 lbs x 3 reps Bodyweight standing calf raise: 20 reps S4 Deadlift: 405 lbs x 1 rep Bodyweight standing calf raise: 20 reps S5 Deadlift: 495 lbs x 1 rep Bodyweight standing calf raise: 20 reps Superset: S1 Band good morning: blue heavy band x 20 reps Barbell standing calf raise: 135 lbs x 20 reps S2 Band good morning: blue heavy band x 20 reps Barbell standing calf raise: 225 lbs x 10 reps Leg extensions: 6 plates x 20 reps 8 x 20 10 x 20 14 x 15 Bodyweight plyometric squat: 30 reps p.m. Core training circuit: 5 minutes |
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