-
Registered User
1/24 "upper"
1)DB bench (100s) AMRAP in 2:30
8-5-4
2)Pullups (+25) 5x3 [60 sec rest]
3a)High incline arnold press
45x8
55x3x8
3b)Seated cable row
120x8
165x3x8
4a)Hammer curls (35-37.5) 3x10
4b)Tricep pressdown (75) 3x10
5a-b) shoulder raise and face pull.
-
Registered User
1/26 "lower"
1a)Jump squats sets of 1-1-1
1b)Deadlift - up to (355) x 1-1-1
2)Ball leg curls 3x 10 (5 concentric/5 negatives)
3)Leg press (5plate/side) AMRAP in 2:30 10-7-6-5
4a)Single leg glute bridges or hip ext. 3x8
4b)hops 3x15-20
4c)Band pullthroughs 3x12
5)Bike sprint 3x50 sec (18)
-
Registered User
1/28 "upper"
1)DB bench (110s) 6,6,5 [3 minutes between] --- move to 115s or 120s next time
2)DB deadstop rows (120) 2 x 90 sec PR zones
15-8, 12,8
3)DB bench with long pause (70s) 8,8,6
4)Shoulder raise 25 3x10
5a)Pulldown (150) 3x8
5b)Pulldown to upper chest (60) 3x10
6)Cable curls (60?) 3x10
7)Cable overhead tricep (60?) 3x10
-
Registered User
1/31 "lower
1)Deadlift (315) 2 x 2:30 PR zones (8-4, 8-4)
2a)Walking Lunge
(25s-35s) "rack position" 3x12
2b)DB squats (35) 3x10
3a)Cook hip lift 3x5
3b)Back ext. 3x12
-
-
Registered User
2/1 "upper"
1)DB bench (100s) 2 x 2:30 PR zones (7-5-4, 6-4-3)
2)Pullup (+25) 4x4
3a)Farmer's (100s)
2x2 trips no straps
2x3 trips w/straps
3b)Arnold press
40x12
55sx3x8
4a)Facepull 3x10
4b)Tricep pressdowns 3x10
5)Cable single arm biceps - up to (100) x8
6)Shoulder raises
-
Registered User
2/4 upper
1)DB bench (120s) 2,3,2,3
100s - 7,6
2) Pullups (BW) 2x 2:30 PR zones (6-4-4-3, 6-3-3-3)
3a)Pushup 4x10
3b)Facepull 4x10
4)Cable 1-arm curl 2x5, 2x10
5a)Waiters walks (37.5s) 4x2 trips
5b)shoulder raise (15s) 4x10
-
Registered User
2/9 "TBT" -----Back to full body workouts
1)Deadlift
225x3
275x3
325x3
345x3
345x1-1-1
2a)DB bench
70s x 12
80s x 12
90s x 10
2b)Pullup (BW) 3x8
2c)BB rev lunge
60x12
80x10
100x10
3a)Band walk 3x 2 trips
3b)Leg press
3plates/side 2x 20-10
2plates/side 30-10-10
-
Registered User
2/11 "TBT" push focus
1)DB bench
90sx5
100sx5
110sx5
115sx5
2a)Farmer's walks
60s x 3 trips
90s x 3 trips
90s x 3 trips
2b)RDL
DBs 50s x 12
BB 155x10
205x8
2c)Arnold press
45x12
55x10
65c8
3a)Pushup 15,15,10
3b)Facepull 3x15
-
-
Registered User
2/13 "TBT Leg focus"
1)RDL - up to 305 2x5
2a)DB bench (90s) 3x10
2b)Pullups 10, 6-4, 6-4
2c)BB rev lunge (100) 3x10
3a)Bulgarian goat bag (BW) 4x15
-
Registered User
"TBT push focus"
1)DB bench - with slow eccentrics and pause
-up to 100s x 2 x5
2a)RDL (185) 3x8-10
2b)Seated row (180) 3x6-8
2c)Arnold press (55s) 3x10
3a)Farmers (50s) w/straps
x4 trips [60' each]
x4 trips [80' each]
x4 trips [100' each]
3b)Pushups 2x15
tricep pressdown 2x15
-
Registered User
2/18 "TBT lower focus"
1)1-leg RDLs
-up to 45/45 x 8
2a)DB bench 90s x 15,13
2b)Pullup x 12, 8-4
2c)Rev lunge (100lbs) x20, x15
-
Registered User
2/20 TBT
1)DB bench (115s) 3x5
2a)Farmer's (115s) 3x2 trips
2b)1-leg rdls (bw) 3x20
2c)Arnold press (55s) 13,11,9
3)biceps
4)Glute bridge
-
-
Registered User
2/23 "TBT"
1)1-leg rdl
-up to 70/70 x 5
2a)DB bench (100s) 10,8,6,6
2b)Pullup (bw) 8,8,6,6
3a)BB rev lunge (115) 10,10
3b)Facepull (120) 10,10
4a)Band walks
4b)Back ext.
-
Registered User
2/25 "TBT"
1)Low incline bench
-up to 90sx5, 100sx3
2)Arnold press
-up to 70s x 5
3a)DB shrug (70s) 3x12
3b)Farmers (70s) 3x2 trips
3c)1-leg RDL
25sx15
35sx15
45sx12
4a)Leg press (4plates/side) 2 x 10-5-5
4b)Pushups 2x12-6-6
5)Glute bridge isometrics
-
Registered User
2/27 "lower"
1a)1-leg deadlifts
-up to 175x5
1b)1-leg glute bridge isos
-up to 100 x 20 secs
2)BB rev lunge (115) 1x20
3a)leg press (2plates/side) 4x21
3b)Band abduction 4x21
-
Registered User
2/28 "upper"
1a)DB bench (100s) 10,10,6
1b)pullups (BW) 3x 6-4
2a)Arnold press (45s) 12,12,10
2b)Farmers (90s) 3x2 trips
2c)Facepul (90) 3x12
3)Tricep 4x10-12
-
-
Registered User
3/2 "TBT - lower focus"
1)Rev lunge
-up to 145x5
-155x10
2)circuit
-Mid incline DB bench (75s) 6x5
-High stepup 6x5
-Pullup 6x5
-----16 minutes
3a)1-leg deadlift
100x2x5
35/35 x 2x10
3b)Band abduction 4x15-20
3c)Hip thrust +100 4x15
4)leg ext
4x10
single leg
4x10
-
Registered User
3/4 "TBT upper focus"
1)DB bench
120s x 5
120s x 3
2)Rack RDL
-up to 325 x 2 x5
3a)Farmers (75s) 4x2-3 trips
3b)Pushups 3x13-15
3c)Pulldown 3x13-15
4+)Shoulder raises, more farmers
-
Registered User
3/6 "TBT"
1a)Farmers w/straps (120s) 4x2 trips
1b)Arnold presses (70s) 4x5
2)Rack RDL clusters (275) 5-5-5-5-5 [about 30 sec between]
3)Leg press drop set
5plates per side x 13
4 plates per side x 13
3 plates per side x 13
4)Facepulls
90x13
90x13
70x10
5)Lying leg curls
95x13
95x13
70x10
6)Leg ext
70? x 21
60?x21
50?x21
-
Registered User
3/9 "TBT"
1a)Bench (120s) 5x3
1b)Pullup (+30) 5x3
2)Rev lunge
-up to 195x7
3)1-arm rev lunge (50lbs) 5x5
4)Pulldowns - drop sets
150x10
120x10
90x10
5)Glute bridge drop sets
100x25
45x25
BWx15
6)Lying leg curl
130?x9
90x9
65x9
7)Leg ext
120? x 15
90x 15
50x25
-
-
Registered User
3/10 "extra workout
1)Pushup x 25
2)Lunge 1x30 / leg
3)Pushup x 25
-
Registered User
3/11 "TBT"
1a)Arnold press (70s) 3x7
1b)Farmer's (120s) - Increased each trip by about 10 ft from last time (ea trip about 75 ft?)
1x1 trip
3x2 trips
1x1 trip
2)Lying leg curl (120) clusters of 5 5x5
3)Rack RDL drop set
325x10
235x10
135x10
4)Face pull (120) clusters of 5 8x5
5)Leg press 4 plates per side, slow eccentrics "clusters" 8x5
6)Leg extensions (120) clusters 8x8
-
Registered User
3/13 TBT lower focus
1a)Bench (110s) 7,7,6
1b)Pullup (+10) 7,7,6
2a)Rev lunge (185) 3x5
2b)Deficit rev lunge [slow eccentrics] (95) 3x5
3)Seated leg curl - up to 140? x 7
4)Single leg press
-
Registered User
3/15 TBT - upper focus
1a)Arnold press
75sx3
80sx3
85sx3
80sx5
1b)Farmers (120s)
1x2 trips (~20 yard ea)
1x2 trips (~25 yards ea)
1x2 trips (~30 yards ea)
2)Rack RDL pull (shin heigh)
-up to 275 x 2 x5
3a)Facepull (70) 4x10
3b)Strict shoulder raise (10s) 4x10
4)seated leg curl drop set
130x7
110x7
90x7
5)1-leg press high 4x10
6)hammer curl 2x10
-
-
Registered User
3/17 "TBT lower focus"
1)DB bench (115s) 5x5 [last set was max]
2a)Pullup (+20) 5x5
2b)Lying leg curl
~165 x 4x5
145x7
3)DB rev lunge / RDL combo
27s x 7
40s x 6,6,7
4)1-leg press ~5x10
5a)Tricep pressdowns 3x10
5b)Rolling tricep ext (17s) 3x10
6)DB RDL (25s) 3x5-10 (iso at top for 5 secs)
-
Registered User
3/19 TBT upper focus
1)DB shoulder raises 3x10
-up to 30s x 10
2a)DB dead stop row (100s) 3x8-10
2b)Farmer's walks (100s)
4 trips
3 trips
3 trips (ea trip ~ 25 yards)
3a)1-leg deadlift
-up to 40 x 5
3b)RDL with isometric up to (40s) x 5-10
4a)Arnold press (65-70) 3x4-6
4b)shoulder raise (10s) 3x10
5a)1-leg extesions (40-60) x 10
5b)2-leg extensions (same weights) x 10
-
Registered User
3/21 "TBT lower focus"
1)DB bench w/pause (100s) 5,5,8
2a)Pullups (BW+25) 5x3
2b)Seated leg curl (150) 5x3
3)Deficit Rev lunge + RDL
-up to (25lb vest +45s) x 5
-BW x 13
4a)Tricep pressdown (50-70) x 8-10
4b)Rolling tricep ext (30s) x10
5)Leg ext - giant sets - single leg (~60lbs) x 7-10 alternating to failure
-
Registered User
3/23 "Upper"
1)DB row (115) 1x18
2)Arnold presses (65s) 11-3-1
3)Farmers (75s) 8 trips AFAP (each trip about 35 yards?) 5:45
4)Chest supported rows (10s) 1x50
5)Shoulder raise drop set
1-arm
30x8
20x8
15x8
2-arm 10x3x10
-
-
Registered User
3/24 "lower"
1)Lying leg curl
80x15
95x13
130x8
115x10, 80x10
2)RE box squat
High box
305x2x5
255x3x5
Low box
205x3x5
3)BW reverse lunge 2x30/leg
4)DB rdl w/5 second isometric at top
-up to 55sx5
drop set 55x5, 30x5, 17x5, BW x 5,5,5
-
Registered User
3/26 upper
1)DB bench w/pause - RP (100s) 11-4
2)Farmer's (100s) - 20 yards AMRAP in 3:00 5 trips
3)Pulups -RP (BW) 8-4-3
4)DB rows (35lbs) 50, 30-20
5)Tricep pressdowns (30-50) 30,30
6)Lying tricep ext. (8lbs) 30,30
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
Forum Rules
Bookmarks