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  #651  
Old 02-06-2018
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Feb 6 2018

Boot camp

TRAINING
Warm up

Lateral band walk
3 sets 15 steps each leg

Single leg box squat
3 sets 15 reps each leg

Workout

Zercher squat
3 sets @ 115lbs 6 reps

Zercher reverse lunge

3 sets @ 115lbs 6 reps ea leg

Sumo dead lift

185lbs x 6 reps
205lbs x 6 reps
205lbs x 4 reps

Barbell hip thrust
3 sets @ 135lbs 20 reps

Standing flag raise varying stances
225lbs x 5 reps
225lbs x 5 reps
225lbs x 5 reps
245lbs x 5 reps
245lbs x 5 reps

Replaced leg press calf raise with standard calf raise
2 sets 135lbs x 25 reps


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  #652  
Old 02-09-2018
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Feb 7

Boot camp

Seated calf raise
2 sets 50 reps

Peck deck
Done with resistance bands
3 sets 20 reps

Cable cross over
3x 12 reps

Neutral grip dumbbell bench press
3 x 10 reps @ 60lbs

Triceps press downs done with resistance bands

3 x 12 reps


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  #653  
Old 02-11-2019
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Seated band face pulls
S1 40 reps
S2 30 reps
S3 20 reps
S4 15 reps
S5 15 reps

Chest supported lying incline DB rows
S1 20 x 30lbs
S2 15 x 40lbs
S3 12 x 40lbs
S4 10 x 50lbs
S5 10 x 50lbs

Barbell underhand grip
S1 15 x 135lbs
S2 15 x 135lbs
S3 15 x 155lbs
S4 10 x 155lbs. 5 x 135lbs

One arm dumbbell row
S1 19 x 50lbs
S2 15 x 50lbs
S3 15 x 60lbs
S4 15 x 60lbs

Decline dumbbell pull over
S1*2 12 x 50lbs
S3 12 x 60lbs

Superman press
2 x 15 @ 5lbs

Bootcamp


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Last edited by lawless8723; 02-12-2019 at 11:15 AM.
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  #654  
Old 02-12-2019
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100 pull-ups

Lateral raises

S1 15lbs x 30
S2 20lbs x 20
S3 25lbs x 15
S4 25lbs x15
S5 30lbs x 5. 25lbs x 5. 20lbs x 5. 15lbs x 5

Dumbbell bench press 21s

S1 30lbs
S2 40lbs
S3 50lbs
S4 50lbs
S5 50lbs

Tempo incline pushups
10 secs down, 1 sec up

S1 15 reps
S2 12 reps
S3 10 reps
S4 10 reps
S5 8 reps

Dumbbell decline fly

S1 20lbs x 8 reps
S2 25lbs x 8 reps
S3 30lbs x 8 reps
S4 30lbs x 8 reps
S5 40lbs x 4 reps 30lbs x 4 reps

Dumbbell decline press
S1 40lbs x 12 reps
S2 30lbs x 12 reps
S3 30lbs x 12 reps
S4 30 lbs x 12 reps
S5 40lbs x 12 reps

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  #655  
Old 02-13-2019
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Frog pump glute bridge
3 x 30

Barbell glute bridges
S1 135 x 20
S2 185 x 20
S3 185 x 20 * barely

Cable pull throughs
S1-3 50lbs x 20

Stuff leg dead lifts

S1-3 135lbs x 20

Zercher good mornings

S1 30lbs x 20
S2 40lbs x 20
S3 50lbs x 20

Front squat
S1 45lbs x 30
S2 65lbs x 20
S3 85lbs x 15
S4 95lbs x 10
S5 115lbs x 10
S6 115lbs x 10
S7-8 135lbs x 10
S9-10 155lbs x 10

Lying leg curls

2 of the 4 sets . 15 reps
4 reps in a failed 3rd set due to cramp calf and instep


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  #656  
Old 02-15-2019
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Thursday 14 February

Superset 1
5 rounds
Dumbbell curl x20 reps
French press x 20 reps

Superset 2
5 rounds
Reverse grip curls x 20 reps
Diamond push-ups x 20 reps

Superset 3
5 rounds
Close grip chin ups x 10 reps
Tricep kickbacks x 20 reps

Superset 4
5 rounds
Concentration curls x 10 per side
Bench dips x 20reps



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  #657  
Old 02-16-2019
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Friday 15th February

Superset 1
5 rounds
Abroll out x 10
reverse crunch x 20

Superset 2
5 rounds
Weighted crunches x 20
Hanging deadlifts x 10

Superset 3
5 rounds
Dead bugs x 20
Over head side bends 10 per side

Superset 4
5 rounds
Kettlebell swing 60lbs x 10
Decline sit ups 15 reps



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  #658  
Old 02-16-2019
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Saturday 16th February

Plate front raise
100 reps 50x 25lbs. 50 x 35lbs

Circuit 5 rounds
Standing over head press 40lbs x 8
Kettle bell upright row 60lbs x 12
Bent lateral raise 15lbs x 15


Dumbbell shurgs
60lbs x 100

Farmers walk carry - 200m
60lb


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  #659  
Old 02-18-2019
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Feb 18 2019

Seated hand face pulls
S1 40 reps
S2 30 reps
S3 20 reps
S4 15 reps
S5 15 reps

Chest supported lying incline DB rows
S1 20 x 30lbs
S2 15 x 40lbs
S3 12 x 40lbs
S4 10 x 50lbs
S5 10 x 60lbs

Barbell underhand grip
S1 15 x 135lbs
S2 15 x 135lbs
S3 15 x 155lbs
S4 15 x 155lbs

One arm dumbbell row
S1 15 x 50lbs
S2 15 x 60lbs
S3 15 x 60lbs
S4 15 x 70lbs

Decline dumbbell pull over
S1*2 12 x 50lbs
S3 12 x 60lbs

Superman press
2 x 15 @ 5lbs


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  #660  
Old 02-19-2019
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Good to see the consistency.

Keep at it.
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