The Journey Continues.......

Standing single leg hamstring curls
4x12
Ss with
Leg press
4x20

Box squats
3x10
Db spilt squats
3x10
Db rdl
4x10
 
Flat db bench
Working up to heavy set of 10, then drop 20% for a amrap set, drop another 20% for another amrap set ( 7 total sets. 5 building up to heavy 10, then the 2 back downs)

Incline bench 2 board
4x12

Decline flys
3x15
Ss with
Banded pull aparts
3x fail

Plate Loaded chest press with chains
3x amrap
 
Deadlifts
3x10

T bar rows
4x10, 2 sets wide, 2 sets close grip

Pull downs
6x12, 2 sets wide, 2 sets shoulder width, 2 sets close

Straight arm pulldowns
3x15

Db shrugs
3x10, 3 sec hold at top

Hammer strenght deadlift
5x5
Ss with
Pull up
5 sets to failure
 
Db curls, palms up
4x10
Ss with
Rope pushdowns
4x20

Single arm preacher curls
3x12
Ss with
Tate press
3x12

Hammer curls
3x12
Ss with
Jm press
3x12
 
Lateral raises
3x12, lite with pause at top
Ss with
3x8, heavy

Bb front raises
3x12
3x8

Viking press
3x10
2x5

Chest supported rear delt raises
4x15, after last rep each set did 10 partials with a heavier weight
 
Flat db press
Working up to heavy set of 10 reps then 2 max rep drop sets

2 board incline bench
4x12

Decline flys
3x15
Ss with
Banded Pull aparts
3x failure

Cable chest press
3x failure
 
Deadlifts
1x10
2x5
1 set of triples
2 sets of doubles

Barbell Rows
4x8

Pulldowns
6x12

Straight arm pulldowns
3x15

Db shrugs
3x10
 
Db curls
4x10
Ss with
Rope pushdowns
4x20

Single arm preacher curls
3x12
Ss with
Tate press
3x12

Hammer curls
3x12
Ss with
Jm press
3x12
 
Steady like a piston in here. Really making some great progress. You were right up there with Rocket and JTMass to win that contest in my opinion.
 
MrKleen73 said:
Steady like a piston in here. Really making some great progress. You were right up there with Rocket and JTMass to win that contest in my opinion.
Click to expand...
Thanks. Just trying to maintain a Train like mindset and keep moving along the track.
 
Flat bb bench
Worked up to 4 sets of doubles
Then back down for
3 sets of 8

Shoulder press with sorinex hurricane
5x5

Rack pulls
5x3

Lat pulldowns with rope attachment
4x10

Some arm work
Ss with
Shrugs

Cable chest press
Ss with rear delts
4x12
 
Side raises
3 sets of 12 reps, then jump up in weight and hit 5 to 8 reps heavy.

Front raises
3x12

Shoulder press
3x10
3x5

Rear delt raises
4x15, then 10 heavier partial reps
 
20 min liss warm up

Squats
3x5
3x3
2 sets of singles
2x3

Sldl
2x3
5x5

Hack squats
3x6
2x5
 
Db bench press
Work up to heavy set of 10 reps, then 2 drop sets for max reps

2 board incline bench press
4x8

Decline flys
3x15
Ss with
Rear delts
3x15

Cable chest press
4x15
 
Bro day

Db curls
4x10
Ss with
Rope pushdowns
4x20

Single arm preacher curls
3x12
Ss with
Tate press
3x12

Hammer curls
3x12
Ss with
Jm press
3x12
 
Warm up
15 min liss cardio
Lat pulldowns x 50 reps
Tri pushdowns x 50 reps

Explosive bench day
Bench press
Bar x 20
95x2x8
8 sets of 3 at 135

Plate Front raises
4x10
Ss with
Jm press
4x10

Upright rows
4x10
Ss with
Barbell curls
4x10
 
Some nice work going on in here! How is the weight loss going?
 
MrKleen73 said:
Some nice work going on in here! How is the weight loss going?
Click to expand...
Sitting the same I have been. Diet strayed off a little bit was still able to maintain and not go backwards. Plus the little break was nice, but getting ready to dive back into it.
 
Heavy squat day
Warm up
15 min bike
Leg curls x 50 reps
Leg ext x 50 reps

Squats
Couple warm up sets
5 sets of 2

Rdl
4x5

Cardio time
Circuit
Front squat
Deficit deadlifts
Kb swings
Rep scene will be starting at 10 reps and going down by 1 rep each round all the way to 1.
So basically 10,9,8,7.... and so on to 1 rep
 
SilentSavage0523 said:
Sitting the same I have been. Diet strayed off a little bit was still able to maintain and not go backwards. Plus the little break was nice, but getting ready to dive back into it.
Click to expand...
Nice, will probably give you a little boost to the metabolism too so getting back into it should be more productive.
SilentSavage0523 said:
Heavy squat day
Warm up
15 min bike
Leg curls x 50 reps
Leg ext x 50 reps

Squats
Couple warm up sets
5 sets of 2

Rdl
4x5

Cardio time
Circuit
Front squat
Deficit deadlifts
Kb swings
Rep scene will be starting at 10 reps and going down by 1 rep each round all the way to 1.
So basically 10,9,8,7.... and so on to 1 rep
Click to expand...
Oh boy a reverse ladder with FS, DDL, and KB Swings?
SilentSavage0523 said:
By the way that circuit sucked balls
Click to expand...
You're damn straight it sucked!!! You lower back had to be fried by the end of that. Are you feeling it yet?
 
MrKleen73 said:
Nice, will probably give you a little boost to the metabolism too so getting back into it should be more productive.

Oh boy a reverse ladder with FS, DDL, and KB Swings?

You're damn straight it sucked!!! You lower back had to be fried by the end of that. Are you feeling it yet?
Click to expand...
Quads are fried.
 
Body building day

Leg ext
Ss with
Leg curls
5x12

Bb ohp
4x10
2 sets of heavy doubles

Bent over rows
Ss with
Seated calf raises
5x10

Incline db press
4x10

Then some arm work
 
Deadlift rep day

20 min liss cardio
Good morning x 50

Deadlifts
Couple warm up sets to the working set

1 set of 8 reps at 255

Cleans
4x5
Sumo deadlifts
4x5
Snatch grip high pulls
3x5
Hammer strenght low rows
4x12
 
Explosive squats

Squats
Working to
8 sets of 3

Snatch grip deadlift
5x5

Belt squats
4x10
Ss with
Shrugs
4x10

Leg curls
Ss with
leg ext
4x25
 
Effort bench day

Warm up
Pulldowns x 50
Tricep pushdowns x 50

Bench
Worked up
1 set of 8

Reverse grip ohp
4x10

Upright rows
4x10
Ss with
Side Raises
4x10

Some arm work
 
Warm up
20 min liss
50 back ext
30 reps rev hyper

Deadlifts (heavy)
Worked up to
5 sets of 2

Snatch grip deadlifts
5x3

Snatch grip high pulls
5x3

Meadows rows
4x10

Shrugs
4x10

Cardio
4 rounds
40 yd sand sprints
40 yd yoke carry
 
Bodybuilding day

Leg press
4x12
Ss with
Calf raises
4x15

Incline db press
4x12(elbows out) + 5 reps (elbows in)
Ss with
Jm press
4x12

Viking press
4x5

Cable rows
4x12( wide grip) + 6 reps narrow and overhand
Ss with
Rear delts flyes with cable
4x12

Cable chest flyes
3x12

Db curls
4x12

With that full body pump
Invalid Link Removed
 
Slimming up and legs looking good!
 
So wasn't able to get to the gym yesterday. So I'll be hitting both squats and bench this morning.

Squats
Working up to 1 set of 8

Tri superset circut
Cleans
5x5
Front squats
5x5
Kettlebell swings
5x10

Leg ext
Ss with
leg curls
4x12

Bench
Working up to
5 sets of 2

Close grip bench
4x8
Ohp
4x8

Curls
Ss with
Side Raises
4x12
 
Deadlifts
8 sets of 3

Sumo deadlifts
5x5
Ss with
Kb Upright rows
5x12

Shrugs
4x12

Leg press
4x12
 
Oh man how are those traps feeling about now? Nice session!!!
 
Leg press
3 sets of 10 reps per single leg into 15 reps both legs

Leg ext
Ss with
Leg curls
3x25

Bench
3x8
1x5
Ss with
Wide grip t bar rows
4x12

Db ohp
3x12
Ss with
Upright rows
3x8

Arms

Cardio
Sand sprints
Yoke walks
5 rounds
 
Explosive bench day

Bench
6 sets of 2

2 board press
5 sets of 2

Jm press
4x10

Reverse grip ohp
5x5
Ss with
Kb upright rows
5x8

Wide grip low cable rows
3x15
Ss with
Rev delt cable flys
3x15

Little bit of bicep work
 
Deadlifts
Working up to
1 set of 6 at 290

Snatch grip deadlift
4x8

Snatch grip high pulls
5x5

Belt squat
5x5

Shrugs
3x12

Barbell rows
3x12

4 rounds
40 yd yoke carry
Over the shoulder med ball throws x 5
 
Leg press
5 sets of 12 reps + 15 reps calf raises

Leg ext
Ss with
Leg curl
3x10, heavy

Bb rows
3x5

Incline bench
5x5
Ss with
Side lateral raises with chains
5x8

Db ohp
3x10
Ss with
Ez bar tri ext
3x10

Behind the neck pulldown
3x12
Ss with
Cable flyers
3x12
 
Explosive squat day

Squats
6 sets of 2
Ss with
Kb swings
6x8

Power runner
5x 20 sec
Ss with
Hack squat
5x5

Upright rows
4x10
Ss with
Shrugs
4x10

Hammer strength deadlifts
5x5
 
Bench
Working up to
1 set of 6

Db floor press
5x5

Incline db press
3x12

Bb row
3x8

Alt. Front raises to upright row
3x12

Ohp
5x5

Tricep work
 
Deadlifts
Worked up to
3 sets of 2

Bent over barbell rows
3 working sets of 12-15 reps
Lat pull downs
3 working sets of 12-15 reps
Upright rows
5 working sets of 15-20 reps
Leg extensions
3 working sets of 15-20 reps
Hamstring leg curls
3 working sets of 15-20 reps
 
Squats
Ss kbswings
3x10

Seated db ohp
6 sets at 15,12,8,5,5,5 reps

Db bench
3x10
Ss with
Oh tri ext
3x12

Wide grip cable rows
Ss with
side lateral raises
3x12

Behind neck pulldown
Ss with
Cable flies
3x12

Some bro curls

Cardio
Yoke carry 30 yards
Mace swings x 5 each side
Overhead tire throws x 5
5 rounds

Invalid Link Removed
 
Squats
Working up to
A top set of 6

Snatch grip deadlift
5x5

Cleans
3x5

Shrugs
4x12

Leg ext
Ss with
Leg curls
4x12

Power runner
3x12
 
Bench
Working up to
3 sets of 2

Close grip bench
3x12

Db floor press
3x12

Upright rows
3x12
Ss with
Front raises
3x12

Cable flyers
4x15
 
Deadlifts
6 sets of 2 at 235

Bent over barbell rows
3 working sets of 12-15 reps
Lat pull downs
3 working sets of 12-15 reps
Upright rows
5 working sets of 15-20 reps
Leg extensions
3 working sets of 15-20 reps
Hamstring leg curls
3 working sets of 15-20 reps

First rugby practice of the season tonight so no cardio today.
 
Squats
Ss with
Kb swings
3 sets of 5

Incline db bench
6 sets at 12,12,12,12,8,6 reps

Flat db flys
3 sets of 15

Seated cable rows
Ss with
Rear delt flys
3x12

Behind the neck pulldown
4 sets of 10

Landmine shoulder press
5 sets of 10
 
You must log in or register to reply here.
Back
Top