Back Again!

[benmayro]

Some major events in my life brought me away from AM, but I am back again! My lifts are still good with my bench at 295, squat 400 and deadlift 430. Now my goal isn't to bulk and lift as much as possible, but to get myself into shape to prove to my soccer playing roommmates that I can handle their spring workout program! So over Christmas break I am going to keep trying to either keep my big 3 the same or with a small progression as I drop some body fat and increase my cardio! I'm going from a football body to a soccer one and I'm actually exited for the challenge.

 

[benmayro]

Day 1: Core Routine

Planks 4 minutes- 45 seconds on, 15 seconds breaks
These routine is run nonstop. I will add another set when I can run through it without a decent amount of challenge.
Weight push crunch-25reps
Feet up toe touch-25reps
Bicycles- 30 each side
Leg cross elbow to knee-25 each side
Arm extended side raise-25 each side
Pray Crunch-25reps
Eagles-25reps

 

[benmayro]

Day 1 weight: 177.6lbs

 

[Sean1332]

Subbed

 

[benmayro]

Welcome budd!

 

[gokix811]

Welcome back Ben

 

[benmayro]

It's sooo good to be back!

 

[CJ_Xfit89]

Back for my brother!!! Missed ya B!

 

[benmayro]

Miss you too buddie!!!

 

[benmayro]

Day 2: Core Routine
Planks 4 minutes- 45 seconds on, 15 seconds breaks .
Weight push crunch-25reps
Feet up toe touch-25reps
Bicycles- 30 each side
Leg cross elbow to knee-25 each side
Arm extended side raise-25 each side
Pray Crunch-25reps Eagles-25reps

 

[benmayro]

Day 2 Weight: 178.6

 

[benmayro]

Day 3 was on off day. Day 4 lift is coming up soon

 

[benmayro]

Day 4: Chest and Tris
Barbell Flat Bench- 195/8 210/6 225/4 240/3 255/2 275/1
Close Grip Chain Bench- 135+ chains/ 6 4 2
Dumbbell Flat Bench 100s/5 3 1
Small Bar Pulldown- 80/6 4 2
Sitting Skull Crushers- 65/8 6 4
V Pulldowns- 80/6 4 2
Dips 5 3 1

 

[benmayro]

Day 4:Core Routine
Planks 4 minutes- 45 seconds on, 15 seconds breaks .
Weight push crunch-25reps
Feet up toe touch-25reps
Bicycles- 30 each side
Leg cross elbow to knee-25 each side
Arm extended side raise-25 each side
Pray Crunch-25reps Eagles-25reps

 

[CJ_Xfit89]

Day 4: Chest and Tris
Barbell Flat Bench- 195/8 210/6 225/4 240/3 255/2 275/1
Close Grip Chain Bench- 135+ chains/ 6 4 2
Dumbbell Flat Bench 100s/5 3 1
Small Bar Pulldown- 80/6 4 2
Sitting Skull Crushers- 65/8 6 4
V Pulldowns- 80/6 4 2
Dips 5 3 1

Strong!!!