Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Getting more Evil clean bulk

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
 
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.
 
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
 
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.
 
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
 
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
 
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
 
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
 
5/29
Reverse grip ss bench
3 reps. 225,255,265,275
205@18
5 rounds 5 reps each. Kb cleans, and snatches
 
5/31
Conditioning
5x10. Pushup on a bar, on the floor, grab bar underhand grip dead lift. Finish with curl
 
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
 
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
 
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.
 
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
 
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
 
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
 
7/2
Slingshot smith bench
295@5, 335@5, 365@4,3, 315@11
Decline bench 225 3@8
Db press and dips 4@10 ea
 
7/26
Myself and the wife had twins the other week. Workouts are scarce at best. Quick conditioning basically.
3 rounds 10 reps each
Squats
Burpees
Pushups
Pullups
Finished with resistance cable curls & standing triceps presses, abs
 
You must log in or register to reply here.
Back
Top