Recreating Myself and Rising From

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  1. Off day from the gym but got my cardio in with 40 min of touch rugby


  2. Primary
    Bench
    Warm up
    135x5, normal press + 3 5 sec pause at bottom
    155x2x5
    Working sets
    185x5x5, 30 sec rest
    95x20

    Secondary
    Deficit Snatched grip deads
    135x2x8
    185x2x5

    Db rows
    80x5x5
    SS with
    Hammer Curls
    5x8

    Wide grip underhand pull downs
    4x12
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  3. Morning workout for work this morning
    1.5 mile run
    Push ups and sit ups

  4. Primary
    Squats
    Hit up some warm-ups then went to working sets
    225x5x5
    SS with secondary first lift

    Log press
    Bar+25pps x 5x5

    Tri set
    Front, side, and rear delta raises
    3x12
    SS with
    One arm Db overhead carries
    3x20 yards each arm with 50,55,60

    Machine side later raise
    3x12

    Shrugs
    3x8
    SS with
    1 arm overhead kettle bell presses
    3x8

    Core work

  5. Got some cardio in this morning before work. Went for a nice 2 mile jog
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  6. Primary
    Deadlifts
    Warm ups
    135x5, conv
    135x5, sumo
    225x2x3, conv
    225x2x3, sumo
    Working set
    255x5x5, conv

    Secondary
    Incline Db press
    60x12,12,10,8

    Db pullovers
    50x3x10

    Pec deck
    4x15

    Some triceps work

  7. 20 min run this morning before work. Will train later after work

  8. Primary
    Ohp
    Warm ups
    Bar x a bunch
    65x10
    75x10
    95x8
    Working sets
    115x3x5
    95x2x5
    Set of triples
    Starting with just bar and adding 5 pounds each side each set for 8 sets

    Secondary
    Plate loaded leg extra
    50x4x12
    100x4x12

    Standing single leg Curls
    4x10

    Standing calf raises
    **** loads

    Core work

    Overhead Db lunges
    4 sets of 20 yards

  9. So was given about 45 min of gym time at work this morning so hit up
    1 mile jog, then some weak point work and a 800 m row

  10. Went out of town this weekend to visit family. Was still able to go for a 20 min run this morning.

  11. 30 min run this morning

  12. Primary
    Bench
    185x3x5
    6 sets of triples Starting at 135 and adding 5 lb each side for 6 sets and no rest

    Secondary
    2in Deficit deads
    135x8
    225x5x3
    275x3x3

    Hammer strength low row
    Plate and quarter per side
    3x8

    Db rows
    85x3x8
    SS with
    Db crossbody Curls
    3x8

  13. 30 min run before work this morning . Nice and quiet outside at this time

  14. 1 mile run
    Primary
    Squats
    Bunch of warm ups
    Working set
    225x3x5

    Secondary
    Ohp
    95x3xfailure

    Superset
    Front and side raises
    3x failure

    Superset
    Rear delt flyer and machine shoulder press
    4x10

    1 mile run

    Nice little workout.

  15. Morning run compelete

  16. Primary
    Deadlifts
    Warm ups
    135x2x5, conv and sumo
    225x2x5, conv and sumo
    Working set
    275x3x5, conv

    Secondary
    Incline Db press
    75x3xfail
    SS with
    One arm oh Db extra
    3x12

    1 arm Hammer strength chest press
    3x8
    SS with Shrugs
    3x8

    Cable flues
    3x15

    Machine pullovers
    3x15

    2000m row
    First 1000m normal pace about 600 Cal per hour
    Next 1000m done hi it style
    30 sec at normal 600 Cal per hour pace
    30 sec fast pace 1045 Cal per hour

  17. Primary
    Ohp
    Warm up
    Barx20
    95x2x5
    Working set
    115x3x5
    Triples Starting with bar and adding 5 lb each side for 8 sets no rest

    Secondary
    Front Squats
    95x3x3, with the weights hanging from bands
    135x3x3

    Plate loaded leg extra
    50x15
    100x4x12, last 2 sets hold at top for as long as possible

    Standing leg Curls
    4x12

    Overhead kb lunges
    30x3x7
    SS with
    Seated calf raises
    3x 20

    Farmers walk with fat handle kb
    55x3x30 yards

    T-bar rows
    3x12, just because fu*k it. It's never a bad day to row

  18. Primary
    Bench
    Did some warm ups for about 10 min. Including light benching and stretching
    Working set
    195x3x3
    SS with feet up push ups
    3x10

    Secondary
    Hammer strength high row
    45per sidex2x10
    45 and 25x2x8

    Db rows
    55x3x10
    With last 3 reps each set going to overhead

    V bar pull downs
    3 sets of triples drop for 30 reps each set

    Kb z press
    3x10
    SS with
    Kb swings
    3x10

  19. 18 min weighted vest run. Done. Now to get ready for work

  20. 1 mile run
    Primary
    Squats
    225x3x3

    Secondary
    Tri set
    Front, side, and rear delta raises
    4x10

    1 arm Db Ohp
    40x2x10
    45x8
    55x5

    Straight arm pull downs
    1x25
    2x15
    1x triple drop set of 30 reps

    Machine Ohp
    1 set of rest pause to 50 reps

    Should be playing in the sport for work this morning.

  21. Warm up bike for 10 min
    Primary
    Deadlifts
    315x3x3

    CG underhand bent BB rows
    135x3x10

    Snatched grip bent BB rows
    135x3x8

    Secondary
    Incline Db press
    60x4x10

    Hammer strength Incline press
    4x15

    Cable chest press
    4x15

    Some arm work

  22. Primary
    Ohp
    Warm up
    Sh*t loads of cable front and side raises and straight 1 arm push downs
    Light Db Ohp
    Couples sets for lots of reps
    Working sets
    135x3x3
    SS with
    Machine back ext
    3x10

    Secondary
    Pause Squats
    135x5x5
    SS with leg press
    5x10

    Front Squats
    135x5x5

    Db 1 arm ground to overhead with oh squat
    30x4x fail
    SS with
    Bent over Db Shrugs
    4x10

    Pull ups
    3x failure
    Short, sweet and quick. And a he'll of a sweat

  23. So today I took as a full blown rest day. Much needed. Back to the grind tomorrow starting with some training in the morning followed by basketball with work people's then rugby practice after work tomorrow night.

    Time to take what is mine.
    Dominate Failure and
    No looks back.

  24. Primary Bench day
    Warm ups
    Pull downs
    4x25
    SS with
    Tri push downs
    4x25
    Some light benching working up to
    Working sets
    205x5x2

    Secondary
    V bar low cable row
    4x15, last set drop set plus 15 more reps

    Db rows
    70x4x8
    SS with weighted back raises
    40kbx4x10

    Kb z press
    4x10

    Now on to play some ball.

  25. So I have decided to go ahead and move into my volume block starting today.

    Primary Bench day
    Warm up
    Tri push downs
    4x25
    Empty bar Bench
    4x25
    Working sets
    95x10
    115x10
    135x3x10
    115x3x10
    95x2x10
    SS with
    Kb swings
    30lbx10x10

    Secondary
    Snatch grip bent rows
    135x10x10
    SS with
    Kb swings
    10x10

    Db rows
    65x3x10
    SS with some bis

    Simple but effective today.
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