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Getting more Evil clean bulk

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    3/5
    2.25 miles
    Shoulders
    Seated military
    225@3,240@1,245@1,225@5,4
    135 plus 1 band each side 2@8
    Speed reps 135@32
    Pause reps 135@15
    Hang cleans 135 4x5
    Db shrugs 2 sets high reps for pump
    Band high pulls 3 sets for pump

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    3-6 ARMS
    Sling band close grip smith bench
    315, 335, 345 singles 225 x 35, pause reps 225 x 10
    sling band smith bench 365, 375 singles
    *not done in the order described above
    ss skull crushers 135 4 x 12
    cable overhead tricep ext 4x10
    rope pushdowns 4x15

    curl bar curls 4x12
    cable hammer curls 4x12
    cable bar curls 4x12

    leg press 4x10
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    3/10
    Chest
    1 mile
    Sling band bench
    225@6, 250@6
    250@23 rep out til failure
    250@14 pause reps

    Decline 3@10. 185,195,205

    Hs incline press 3@12

    Peck deck 3@12

    Low cable xover 3@12
    •   
       

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    3/11
    2 miles
    Light rdl 4x6
    Pendlay 4x6
    Pull-ups 3x10
    Pulldowns 4x12
    Close pulldowns 3x12
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    3/12 arms
    1 mile
    Sling band bench 275x15
    Reverse grip bench 225x10,5,5,3,3
    135 close grip 3x10
    Ss skull crushers 135 4x10
    Skull crushers 4x15
    Curls and chins 3 x 12&5
    Rope Pushdowns 5x15
    Seated cable curls 4x12
    V bar Pushdowns 4x10
    Rope curls 4x12
    1 arm cable curls 3x12
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    Forgot to post. 3/13 shoulders
    Seated military
    Cable uprights
    Band uprights
    O a cable work
    Hand stand push-ups
    Finished off with light pump exercises for arms, back, and chest
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    3/17 chest
    Sling band bench
    275x4,315x2
    275x17
    Pause reps 275x10
    Decline 185x10,205x10,225x9
    High cable cross over 3x12
    Low cable crossover 3x12
    Peck deck 3x12
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    3/24 chest
    Sling band bench
    225@3,275@3,315@3
    Max reps 300@9
    Pause reps 300@6

    Decline 205 3@10
    Dips 4@15
    High x overs 3@12
    Low x over 3@12
    A few more exercises for a pump
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    3/25 shoulders
    Hspu 6,8,8
    Pike pushups 3x15
    Lateral raise 3@15
    Front raise 3@15
    Reverse fly 3@15
    Face pulls 3@15
    2 miles
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    3/26 back
    Pull-ups
    Wide 8,10,10
    V bar 3@8
    Rdl 4@8
    Bb rows 3@12
    Pulldowns 3@10
    OA cable rows 3@12
    Standing cable pullovers 3@10
    1.5 miles
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    3/26 back
    Pull-ups
    Wide 8,10,10
    V bar 3@8
    Rdl 4@8
    Bb rows 3@12
    Pulldowns 3@10
    OA cable rows 3@12
    Standing cable pullovers 3@10
    1.5 miles
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    3/27
    Close grip smith sling band bench
    275@5,305@5,325@2,335@1,345@1
    225@40
    Ss skull crushers 135 3@12
    Curl bar curls 3@12
    Ss drag curls 3@10
    Curl bar skull crushers 3@15
    Chin-ups 3@8
    Rope Pushdowns 3@15
    OA Pushdowns 3@10
    Hammer curls 3@10
    Seated cable curls 3@10
    100 band Pushdowns
    Standing bar cable curls 3@12
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    4/9 chest
    Man I have been sick for the past ten days. Driving me nuts. Got 2 lifts in last week. Today wasn't terrible but not great either.
    Sling band bench
    225@10,275@3,300@3,315@3
    225 4x10
    Incline bench 135 4@10
    Decline bench 4@12
    Low cable xover 4@12
    High cable xover 4@10
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    4/15
    Finally not sick anymore. But have been fn busy! Quick bench workout with band of course
    300@3,5,5
    225@30
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    4/16
    Best freaking day in weeks
    Chest revisited
    Sling band bench
    275@1,300@1,315@3,225@27
    High flat bench bar lowered to
    Collar bones, watched a video it claimed that this hits the upper chest as good as incline does. It does
    Not hurt my shoulders either
    4@10
    Dips 5@10
    Decline Hs bench 3@12
    Db flat bench 3@12
    Hs incline press drop set
    High and low cable x over 3@12 each
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    4/17 arms and back
    Close grip and reverse grip bench 4@10 ea
    Pull-ups 3@10,3@6,3@4,3@2
    Ss skull crushers 3@10
    T bar row 3@15
    Curl bar skull crushers 3@12
    100 band Pushdowns
    Double biceps pose cable curls 3@12
    Standing double cable curls 3@10
    OA cable curls 3@10ea
    Bar cable curls 3@12
    Rope hammer cable curls 3@12
    Chins 3@5
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    4/22. Chest at home
    I have a limited amount of equipment but enough to get the job done
    Flat sling band
    275@5,300@2,315,4,275@10,8,10
    Heavy resistant cable high xover 3@15
    Cable press (like db bench) 3@15
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    4/30
    Getting back on track
    Sling band bench on the smith.
    Singles 325,350,365,375
    315x15
    225x15
    Ss skull crushers 135 4x10
    Close grip bench 135 4x10
    Rope Pushdowns 3@12
    Bar Pushdowns 3@10
    Overhead rope extensions 3@12
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    5/5. Back
    Been a messed up few weeks and this one is looking any better
    Wide pull-ups 3@10
    Pendlay rows 3@6
    Lat pull downs 6@10
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    5/6
    Quick bench workout
    Sling band singles
    305,335,365,385 ( new pr)
    315x10
    That's it! It stinks. But crunch time is coming. Twins will be here soon. Then that's what all the workouts will look like. Just enought to maintain strength.
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    5/8
    Straight bar skull crushers 135 3x8
    Ss rev grip bench 225@3 255@3 265@2,2
    Sling band close grip bench 315@3,3 225@30
    V bar Pushdowns 120@12,12 150@12
    Curl bar curls 75 5@12
    Ss skull crushers 135 2@12
    Started sprints today. 8 at 50 yards 1 min rest each
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    5/13
    Chest
    Sling band Flat bench
    350 3 sets of 4
    315@10
    225@20,10,5. 39 sec rest each
    Hammer strength incline press 5@10
    High cable xover 4@10
    Low cable xover 4@10
    **sprints 10@50 yards
    Tire flips 3 ascending in weight tires 5 flips each
    25 burpees,
    50 pushups
    100 pushups
    1/2 mile jog
    ** pulled a effen hamstring. Icing it down and gonna buy a compression sleeve for it.
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    5/14
    Arms
    5@10 close grip
    5@10 reverse grip
    100 band Pushdowns
    3@10 skull crushes
    Drag curls 3@10
    Bar cable curls 3@10
    Band curls 4@15
    10@5 tri-burpees
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    5/17
    Close grip parallel pull-ups & handstand pushups 3@10
    Kb clean and press & standing shoulder press 3@10
    Week 2 of ostabol was on Thursday 5/15. Feeling fuller, tighter muscles. Pulled a hamstring the other day, that seems to have gotten better I am on a calories deficit. I have dropped weight, yet strength is on the rise.
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    5/20
    Chest
    Flat bench sling band
    355 3x5
    315x10,225x20
    Hs decline 3x12
    High cable xover and pushups 3@10ea
    Low cable xover and pushups 3@10ea
    25 burpees
    10 5 pushup burpees
    10 10 pushup burpees
    1 mile jog
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    5/22 arms
    Close grip bench and Pushdowns 4@10
    Tricep dip machine 4@10
    Band Pushdowns 75 reps
    Ss drag curls 3@10
    Double biceps pose cable curls 3@10
    Single cable curls 3@8
    Curl bar curls 3@12
    Hammer curls 3&8
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    Chest
    Ss sling band flat bench
    Checking 1 rm
    365@1
    385@1
    405@1.
    3 weeks ago needed a little help with 385
    Flat bench sling band
    225,275,315 all for 5
    Low cable xover 4@10
    High cable xover 4@10
    Hs incline press 4@10
    Hs decline press 4@10
    Db flat bench 100@5 ,80@4x8
    Flat bench slow 135 5@5
    Pushups 6@8
    Db bench and janda sit-ups 5&12&10

    Sent from my iPhone
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    5/28 back
    Pendlay rows 135@6,185@6,6,6
    Pull-ups
    Wide 3@6
    Reg 3@6
    Close 3@6
    Parallel 3@6
    Kettle bell conditioning circuit 50lb kb
    5 ea clean and press
    5 ea snatches
    10 pushups
    5 an wheel
    From knees
    5 rounds
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    5/29
    Reverse grip ss bench
    3 reps. 225,255,265,275
    205@18
    5 rounds 5 reps each. Kb cleans, and snatches
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    5/31
    Conditioning
    5x10. Pushup on a bar, on the floor, grab bar underhand grip dead lift. Finish with curl
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    6/1
    4 rounds
    5 pull-ups
    10 curls 75 lbs
    10 skull crushers 75 lbs
    15 shrugs 135
    10 Hamerstrength incline press
    8 roll outs from knees

    6/2
    Quick bench day
    Slingshot flat bench
    325 3x5
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    6/3
    Quick pull-up session
    +40 lbs
    5,4,3,2,1
    20@bodyweight
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    6/5
    Push press
    185@2,205@1,215@fail,215@1
    Hspu 20,10
    Slingshot ss bench 365@5,5
    5 rounds 50 lb kb
    5 ea swings, clean and press, snatch
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    This entire week is gonna be a wash. Conflict in work schedule, and it is about time for a break or a deload week soon anyway. Life as I know it is about to change very drastically. Babies on the way very soon.
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    Sling shot bench. 315&6, 225@20
    Handstand pushups 20
    Hammer curls 2@10
    Db curls 2@10
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    6/18 chest
    Sling shot bench
    300,315,335 x3ea
    350x2
    365x1
    375x1
    225x32
    Incline bench and flat db superset 4x10
    High & low x overs 4x10 each
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    6/19 Arms
    Reverse grip bench 5x3
    Close grip 5x12
    100 band Pushdowns
    Db skull crushers 4x10
    Close pushups and close bench 3x10ea
    Weighted chins 4x3
    Light barbell curls 4x10
    Hammer curls and curl bar curls 4x10 ea
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    6/24
    Slingshot bench. 315 3x6
    Flat db press and low cable xover 5x12 ea
    Incline cable press 4x12
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    6/25 arms
    Close grip bench 4/12
    Pushdowns drop set 7 sets
    Skull crushers 4/10
    Rope Pushdowns 4/10
    Db skull crushers and close db press 4/10

    Chin-ups 5/5
    Straight bar 3/10
    Curl bar and hammer curls 4/10
    Double biceps cable curls 3/10
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    6:27. Back and such
    Quickie
    Pulldowns 4x10
    OA pulldowns 4x8
    Pullups 4x5
    BB rows 3x12
  

  
 

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