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Wednesday February 13, 2013


(145, 235, 275 lb) Dead Lift 1x5 each
(95 lb) Overhead Press 3x5
(145 lb) Close Grip Bench Press 2x8
(75 lb) Curls 3x5


Friday February 15, 2013

Monday February 11, 2013

(165 lb) Bench Press 3x6
(155 lb) Barbell Rows 3x5
(BW) Chin Ups 3x6 - NO CHEAT!!!
(175 lb) Shrugs 3x8
(25 lb) Weighted Sit Ups
(55 lb) Curls 3x8
(65 lb) Skull...

Thursday February 7, 2013

(135, 225 lb) Dead Lift 1x5 each
(315, 325 lb) Dead Lift 1 Rep Max each PR
(165 lb) Bench Press 3x5
(95 lb) Overhead Press 3x5
(135 lb) Bent Over Rows 3x5
(45 lb)...

Friday February 1, 2013

(175 lb) Bench Press 3x5
(155 lb) Barbell Rows 2x8
(205 lb) Shrugs 2x8
(65 lb) Skull Crushers 2x8

Quick workout but I was very happy to get 175 on bench without...

Wednesday January 30, 2013

(270 lb) Dead lift 3x5
(100 lb) Overhead Press 2x5, 1x3
(135 lb) Barbell Rows 3x5
(145 lb) CGBP 2x8
(65 lb) Curls 2x8

After 2 weeks of travel I'm back in my office and my gym today

#thankful

Monday January 28, 2013

(170 lb) Bench Press 3x5
(150 lb) Barbell Rows 3x5
(195 lb) Shrugs 2x8
(115 lb) Squats 3x3
(70 lb) Skull Crushers 2x8
(BW) Chin Ups 3x6
(65 lb) Curls 1x8
(25 lb)...

Tuesday January 22, 2013

Using hotel fitness center :eek:

(160 lb?) Machine Bench Press 3x5
(50 lb) Dumbbell Rows 3x10 per arm
(50 lb) Dumbbell Shrugs 3x12 per arm
(30 lb) Dumbbell Curls...

Saturday January 19, 2013

3 mile walk through hilly trail pushing the boys in a double stroller

3x15 push ups, a different Thing on my back for each set (25-37 pounds)

Family fitness day! I...

Wednesday January 16, 2013

(135, 225, 265 lb) Dead Lift 1x5 each
(95 lb) Overhead Press 3x5
(135 lb) Bent Over Rows 3x5
(145 lb) Close Grip Bench Press 3x5
(BW) Chin Ups 3x6
(65 lb) Curls 1x8

Monday January 14, 2013

(135, 170 lb) Bench Press 1x5 each
(195, 200 lb) Bench Press 1 rep each (PR)
(145 lb) Bent Over Rows 3x5
(190 lb) Shrugs 2x8
(75 lb) Skull Crushers 2x8
(BW) Chin Ups...

Wednesday January 9, 2013

Captains of Crush Grippers
(Sport) 1x12
(Trainer) 1x8
(No. 1) 1x2 w/right hand
(No. 1) 1x1 w/left hand
(Point 5) 3x5

Monday January 7, 2013

(160 lb) Bench Press 3x5
(135 lb) Barbell Rows 3x5

I also shoveled sand and wheeled in in a wheel barrel 50 yards each way, a truck load. That was why I did a light...

What ate your 5 rep maxes?

If you finish Insanity (I've done it) you won't have a problem running a 5K in under 30 minutes or doing 30+ push ups. Eat enough protein, it's tough!

If you watch his initial video he covers a lot of this. He also has a lot of other good videos that are shorter.

Can he grip the bar a bit wider and keep his feet a little further apart? I run into a similar issue with my power rack at my gym.

Friday January 4, 2012

(135, 225, 255 lb) Dead Lift 1x5 each
(120 lb) Barbell Rows @85% 3x5
(90 lb) Overhead Press 3x5
(140 lb) Close Grip Bench Press 2x8
(60 lb) Curls 3x8
(25 lb) Weighted...

Any of the beginner programs in the sticky will do. Eat 1g protein\lb of body weight and eat 300-500 fewer calories than you consume each day. (See nutrition section of forum)

Good luck brother!

:D positive indeed

Lost 4 pounds so far on my cut, getting a little easier!