Football Training Log (Get BIG Or Die Tryin')

[kingmode]

Saturday
WK3DAY3
Shoulder felt a little bit better today

A. Weighted Pull Ups (Working 1RM 95% = 24kg DB)
Warm Up: Bodyweight x3
70% 17kg DB x3
80% 19kg DB x3
90% 22kg DB x3
90% 22kg DB x3

B. DB Row
42,5kg DB x8 (each arm)
42,5kg DB x8 (each arm)
42,5kg DB x8 (each arm)
42,5kg DB x8 (each arm)

C. Bodyweight Row
10, 10, 10, 10

D. Incline DB Curl
14kg DB's x8
14kg DB's x8
14kg DB's x8
14kg DB's x8

E. Biceps Circuit
Zottmann Curls--Cross Body Curls--BB Pronated Curls
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9

Finally saved enough money to buy new training shoes and bought a pair today. It's like walking on air with these shoes. I have my old ones since 3+ years. Even though they were too small after 2,5 years I wore them because I had no money to buy new ones. Great day & workout!

[kingmode]

Sunday
WK3DAY4

A. Incline DB Bench
Warm Up: 11kg DB's x8; 13kg DB's x6
26kg DB's x8
26kg DB's x8
26kg DB's x8
26kg DB's x8

B. Close-Grip Bench Press
Bar x12
60kg x10
60kg x10
60kg x10
60kg x10

C. High to Low Cable Flyes
10kg each side x12
10kg each side x12
10kg each side x12
10kg each side x12
Had to go easy on this exercise because of injured shoulder.

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7

E. Triceps Circuit
Triceps Push Downs--Dips--Close Push Ups
50kg x6-----------------6--------6
50kg x6-----------------6--------6
50kg x6-----------------6--------6
50kg x6-----------------6--------6

[kingmode]

Monday
WK3DAY5

A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
Bar x12
70% 115kg x3
80% 130kg x3
90% 145kg x3
90% 145kg x3

B. Romanian Deadlift
100kg x9 or 10 (overhand grip)
100kg x10 (overhand grip; regripped after 6th rep)
100kg x10 (alternate grip; regripped after 9th rep)
100kg x10 (alternate grip; regripped after 6th rep)

C. Zercher Squats
55kg x10
55kg x10
55kg x10
55kg x10

D. DB Shrugs
50kg DB's x10
50kg DB's x10
50kg DB's x10
50kg DB's x10

E. Weighted Incline Sit Ups
20kg plate x12
20kg plate x12
20kg plate x12
20kg plate x12
This was harder than last week..

F. Sprinter Sit Ups
18, 18 ,18

[kingmode]

Wednesday & Thursday
I woke up with a extreme pain in the right side of the back of my neck on Wednesday. I mean this was so painful I laid in bed for 1,5 hours after I woke up because I could not get up. I can move my head only to the left side now.
Plus I'm sick with the flu and that's why there's no workout on WED & THU. I never miss or skip a workout but with a injured shoulder, injured neck and the flu I need to take some time off... Damn!

[kingmode]

Saturday
No workout.. sick and injured.

Sunday
No workout.. 3x40 Push Ups throughout the day.

Monday
No workout.. 1x50 Push Ups

Wednesday
WK4DAY1

A. Bench (Working 1RM 95% = 95kg (209,44lbs))
Bar x12
40% 40kg x10
50% 45kg x10
60% 55kg x10
60% 55kg x10

B. DB Military Press
18kg DB's x9
18kg DB's x9
18kg DB's x9
18kg DB's x9

C. Behind The Neck Press
30kg x10
30kg x10
30kg x10
30kg x10

D. Cuban Press
8kg DB's x8
8kg DB's x8
8kg DB's x8

E. Dips--SS--Tricep Push Downs
8---------60kg x8
8---------60kg x8
8---------60kg x8

F. Shoulder Circuit
Lateral Raises---Front Raises---Rear Flyes---Over Head Press
8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7

Still sick with the flu but neck is 90% ok and shoulder 60% ok.

[kingmode]

Thursday
WK4DAY2

A. Squats (Working 1RM 95% = 144kg (317,47lbs))
Bar x12
40% 60kg x10
50% 70kg x10
60% 85kg x10
60% 85kg x10

Daaayum, high rep squats are no joke. the weight wasn't even heavy but it fatigued my legs a lot!

B. Front Squats
60kg x10
60kg x10
60kg x10
60kg x10

This was tough!

C. Single Leg Decline Leg Press
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)

Tougher than last time.

D. Calf Raises---SS---Sprinter Sit Ups
42,5kg DB's x17------20
42,5kg DB's x17------20
42,5kg DB's x17------20
42,5kg DB's x17------20

E. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
30kg DB's x2 rounds
30kg DB's x2 rounds
30kg DB's x2 rounds

Tough workout! I'm still sick but I was able to increase my Front Squat, Calf Raises and Sprinter Sit Ups. And rediscovered that I hate high rep back squatting. I substituted BB Roll Outs with Farmer Walks because I think that they are great for my lagging forearms and for overall strength plus they are not bad for my injured shoulder.

[kingmode]

Saturday
WK4DAY3

A. Weighted Pull Ups (Working 1RM 95% = 24kg DB)
Warm Up: Bodyweight x3
40% 10kg DB x10
50% 11kg DB x10
60% 14kg DB x10
60% 14kg DB x10 (last three reps were crossfit style)

10 reps are hard...

B. DB Row
42,5kg DB x9 (each arm)
42,5kg DB x9 (each arm)
42,5kg DB x9 (each arm)
42,5kg DB x9 (each arm)

bad form today...

C. Bodyweight Row
10, 10, 10, 10

bad form on first three sets.

D. Incline DB Curl
14kg DB's x9
14kg DB's x9
14kg DB's x9
14kg DB's x9

E. Biceps Circuit
Zottmann Curls--Cross Body Curls--BB Pronated Curls
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9

this was a lot tougher than last time... maybe it's because I'm still a little sick but I had to do lots of cheat reps on Cross Body Curls because my Bi's were so fatigued.

[kingmode]

Sunday
WK4DAY4

A. Incline DB Bench
Warm Up: 10kg DB's x8; 13kg DB's x6
26kg DB's x8
26kg DB's x8
26kg DB's x8
26kg DB's x8

B. Close-Grip Bench Press
Bar x12
65kg x8
65kg x8
65kg x8
65kg x8

C. High to Low Cable Flyes
15kg each side x12
15kg each side x12
15kg each side x12
15kg each side x12

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x8----18kg DB's x8------18kg DB's x8
18kg DB's x8----18kg DB's x8------18kg DB's x8
18kg DB's x8----18kg DB's x8------18kg DB's x8
18kg DB's x8----18kg DB's x6------18kg DB's x6 I was too weak to get 8 reps but I didn't fail..

E. Triceps Circuit
Triceps Push Downs--Dips--Close Push Ups
50kg x6-----------------6--------6
50kg x6-----------------6--------6
50kg x6-----------------6--------6
50kg x6-----------------6--------4 1/2 Failed... damn!

Still a little bit sick and my nose kept running and running and... really sucked.

[kingmode]

Monday
WK4DAY5

A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
Bar x12
40% 65kg x10 Dayum, what's wrong with me? This felt like 110kg!!
50% 80kg x10
60% 100kg x10
60% 100kg x10

B. Romanian Deadlift
100kg x10 (alternate grip)
100kg x10 (alternate grip; regripped after 9th rep)
100kg x10 (alternate grip)
100kg x10 (alternate grip; regripped after 4th and 9th rep)

Grip sucked big time today plus I had a sore chest/bi's/legs from previous workouts..

Had to wait 10min. after RDL's because some dude blocked the squat rack doing OHP and talked to his buddy for years... that dude was already doing OHP when I was warming up..smh
C. Zercher Squats
60kg x8
60kg x8
60kg x8
60kg x8

D. DB Shrugs
50kg DB's x11
50kg DB's x11
50kg DB's x11
50kg DB's x11

When I use these 50kg DB's I feel like the king of the gym... even though I'm still a weak skinny fat kid

E. Weighted Incline Sit Ups
20kg plate x12
20kg plate x12
20kg plate x12
20kg plate x12

F. Sprinter Sit Ups
18, 18 ,18

[kingmode]

Week 5 of Wolverine Workout
Now Block 2 of the program started. I can't really say how good/bad my progress is because like I said in my posts above I injured my neck & shoulder plus I was sick for a long time.
I made some modifications to the program. For DAY1 I changed the Dips--SS--Tri Push Downs to straight sets and moved OHP from last to first exercise of the circuit.

Wednesday
WK1DAY1

The program says to add 5 or 10% to the Working 1RM after 4 weeks. I added 10%.
A. Bench (Working 1RM 95% = 100kg (220,46lbs))
Bar x12
60% 60kg x5
65% 65kg x5
75% 75kg x5
75% 75kg x5 Barely got 5 reps... da hell is going on with my strength?!

I'm skeptical towards the percentage progression because when I do my main lifts the weights feel so much heavier than they felt before I started the program. Maybe this gets better but the progression is much slower than it was with WSFSB3...

B. DB Military Press
18kg DB's x10
18kg DB's x10
18kg DB's x10
18kg DB's x10

C. Behind The Neck Press
35kg x8
35kg x8
35kg x8
35kg x8

D. Cuban Press
8kg DB's x9
8kg DB's x9
8kg DB's x9

E. Dips
11, 11, 11
Shoulder still hurts a little.

F. Triceps Push Downs
60kg x8
60kg x8
60kg x8

G. Shoulder Circuit
Over Head Press---Lateral Raises---Front Raises---Rear Flyes
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8

[kingmode]

Week 5 of Wolverine Workout
Modifications: Changed the Calf Raises--SS--Sprinter Sit Ups to straight sets and kept Farmer Walks like last week as my last exercise and as substitution for BB Roll Outs.

Thursday
WK1DAY2

A. Squats (Working 1RM 95% = 150kg (330,69lbs))
Bar x12
60% 90kg x5
65% 100kg x5
75% 115kg x5
75% 115kg x5

115 felt way too heavy..

B. Front Squats
65kg x8
65kg x8
65kg x8
65kg x8

C. Single Leg Decline Leg Press
30kg on each side x 10 (each leg)
30kg on each side x 10 (each leg)
30kg on each side x 10 (each leg)
30kg on each side x 10 (each leg)

D. Calf Raises
42,5kg DB's x18
42,5kg DB's x18
42,5kg DB's x18
42,5kg DB's x18

E. Sprinter Sit Ups
20, 20, 20, 20

F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
32kg DB's x2 rounds
32kg DB's x2 rounds
32kg DB's x2 rounds

[kingmode]

Week 5 of Wolverine Workout
Modifications: Changed BB Pronated Curls from last to first exercise of the Biceps Circuit.

AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (messed up 3 times but got 25 reps without almost dying)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Shoulder was really bad in pain after the rope jumping.

Broad Jumps 7x1

Box Jumps 6x3 (increased height after each set)

Saturday
PM WK1DAY3
Added 10% to Working 1RM
A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
Warm Up: Bodyweight x3
60% 10kg DB x5
65% 11kg DB x5
75% 14kg DB x5
75% 14kg DB x5

B. DB Row
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm) okay, really bad form here

C. Bodyweight Row
11, 11, 11, 11 had to rest 2 min. between all sets because Bi's were so fatigued..

D. Incline DB Curl
14kg DB's x10
14kg DB's x10
14kg DB's x8 1/2 Failed... DAMN!
14kg DB's x10 after 3min. rest!!!

E. Biceps Circuit
BB Pronated Curls--Zottmann Curls--Cross Body Curls
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Had to rest 2,5-3min. between the circuits... Bi's were completely killed after the Inc DB Curls.

Shoulder did hurt a lot today.

[kingmode]

Week 5 of the Wolverine Workout
Modifications: Moved Close Push Ups from last to first & Tri Push Downs from first to last exercise of the Triceps Circuit.

Sunday
WK1DAY4

A. Incline DB Bench
Warm Up: 10kg DB's x8; 13kg DB's x6
26kg DB's x9
26kg DB's x9
26kg DB's x9
26kg DB's x9

B. Close-Grip Bench Press
Bar x12
65kg x9
65kg x9
65kg x9
65kg x9

C. High to Low Cable Flyes
20kg each side x8
20kg each side x8
20kg each side x8
20kg each side x8

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x8----18kg DB's x8------18kg DB's x8
18kg DB's x8----18kg DB's x8------18kg DB's x8
18kg DB's x8----18kg DB's x7 1/2--18kg DB's x8 Failed...nooo
18kg DB's x8----18kg DB's x7 1/2--18kg DB's x7 Failed again... dang!

SMH! I don't know about this Incline Drop thing... It is kind of overkill for me. This lift decreased compared to last time. I will reset next week and try to get 7 reps for all sets..
Had to rest 3 - 4,5min. between the drop sets because it fatigued my chest so much!

E. Triceps Circuit
Dips--Close Push Ups--Tri Push Downs
6-----------6--------50kg x6
6-----------6--------50kg x6
6-----------6--------50kg x6
6-----------6--------50kg x6
Had to rest ~3min. after each round... triceps & chest overkill today!

[kingmode]

Week 5 of Wolverine Workout

Monday
WK1DAY5

I added 10% to Working 1RM.
A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
Bar x12
60% 100kg x5
65% 110kg x5
75% 130kg x5
75% 130kg x5

B. Romanian Deadlift
100kg x10 (overhand grip)
100kg x10 (overhand grip)
100kg x10 (alternate grip)
100kg x10 (alternate grip; regripped after 4th and 5th rep)

C. Zercher Squats
60kg x9
60kg x9
60kg x9
60kg x9

D. DB Shrugs
50kg DB's x12
50kg DB's x12
50kg DB's x12
50kg DB's x12 (regripped after 8th rep because DB's started to slip away.)

E. Weighted Incline Sit Ups
20kg+2,5kg plate x9
20kg+2,5kg plate x9
20kg+2,5kg plate x9
20kg+2,5kg plate x9

F. Sprinter Sit Ups
20, 20, 20

Came home late from college.. worked out at around 11pm. Good workout!

[kingmode]

Week 6 of Wolverine Workout

Wednesday
WK2DAY1

A. Bench (Working 1RM 95% = 100kg (220,46lbs))
Bar x12
65% 65kg x4
75% 75kg x4
85% 85kg x4 Almost failed on the 4th rep.. I used to hit 85kg for 5 easy... WTH!?
85% 85kg x4 Rested 4 min. before this set and it was easier than before but I still struggled a lot.

Still skeptical towards percentag progression...

B. DB Military Press
18kg DB's x11
18kg DB's x11
18kg DB's x11
18kg DB's x11

C. Behind The Neck Press
35kg x9
35kg x9
35kg x9
35kg x9

D. Cuban Press
8kg DB's x10
8kg DB's x10
8kg DB's x10

E. Dips
12, 12, 12

F. Triceps Push Downs
60kg x9
60kg x9
60kg x9

G. Shoulder Circuit
Over Head Press---Lateral Raises---Front Raises---Rear Flyes
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8

Shoulder was in major pain. It's not as healthy as I thought it would be... damn.

[kingmode]

Week 6 of Wolverine Workout

Thursday
WK2DAY2

A. Squats (Working 1RM 95% = 150kg (330,69lbs))
Bar x12
65% 100kg x4
75% 115kg x4
85% 130kg x4 almost failed after 2nd rep because I was leaning forwards a bit...
85% 130kg x4

B. Front Squats
65kg x9
65kg x9
65kg x9
65kg x9

easy! I love front squats!

C. Single Leg Decline Leg Press
30kg on each side x 11 (each leg)
30kg on each side x 11 (each leg)
30kg on each side x 11 (each leg)
30kg on each side x 11 (each leg)

D. Calf Raises
45kg DB's x12
45kg DB's x12
45kg DB's x12
45kg DB's x12

E. Sprinter Sit Ups
20, 20, 20, 20

F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
32kg DB's x2 rounds
32kg DB's x2 rounds
32kg DB's x2 rounds

All rest periods were lower than last week... Great workout!!

[kingmode]

Week 6 of Wolverine Workout

AM Speed and Power Workout

Speed Rope Workout
Warm-up:4 minutes of skipping
Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (didn't mess up during Double Unders!! Proud of myself!!!)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Broad Jumps 7x1

Box Jumps 8x1 (increased height after each set)

Saturday
PM WK2DAY3

A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
Warm Up: Bodyweight x3
65% 16kg DB x4
75% 19kg DB x4
85% 21kg DB x4
85% 21kg DB x4

Clean form!

B. DB Row
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm)
42,5kg DB x10 (each arm)

C. Bodyweight Row
11, 11, 11, 11

D. Incline DB Curl
14kg DB's x10
14kg DB's x10
14kg DB's x10
14kg DB's x10

E. Biceps Circuit
BB Pronated Curls--Zottmann Curls--Cross Body Curls
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)


Much lower rest periods than last week for all exercises!! Good workout!

[kingmode]

Week 6 of Wolverine Workout

Sunday
WK1DAY4

A. Incline DB Bench
Warm Up: 10kg DB's x10; 15kg DB's x5
28kg DB's x6
28kg DB's x6
28kg DB's x6
28kg DB's x6
easy!

B. Close-Grip Bench Press
Bar x12
65kg x10
65kg x10
65kg x10
65kg x10

C. High to Low Cable Flyes
20kg each side x9
20kg each side x9
20kg each side x9
20kg each side x9

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7 Almost failed on the last rep on the flat bench!

Had to rest 6min. after this because Tri's were done.

E. Triceps Circuit
Close Push Ups--Dips--Tri Push Downs
6--------------------6--------50kg x6
6--------------------6--------50kg x6
6--------------------6--------50kg x6
6--------------------6--------50kg x6

Just realised that I posted the wrong exercise order last week. Last week the exercise order was like this week.

Good and effective workout!! MUCH lower rest periods than last week for all exercises. Had to reset on DB Bench Incline Drop and do 7 instead of 8 reps. 7 were still hard!!

[kingmode]

Week 6 of Wolverine Workout

Monday
WK2DAY5

A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
Bar x12
65% 110kg x4
75% 130kg x4
85% 145kg x4
85% 145kg x4

B. Romanian Deadlift
100kg x10 (overhand grip)
100kg x10 (overhand grip; regripped twice)
100kg x10 (overhand grip; regripped twice)
100kg x10 (overhand grip; regripped twice or thrice)

C. Zercher Squats
60kg x10
60kg x10
60kg x10
60kg x10

D. DB Shrugs
50kg DB's x12
50kg DB's x12
50kg DB's x12
50kg DB's x12

Need to improve my grip! Can't grab the middle of the handles of the 50kg DB's because they slip away after 6-8 reps.. Always held the dumbells with hands on the ends of the handles when I was doing Shrugs...

E. Weighted Incline Sit Ups
20kg+2,5kg plate x9 (forgot that I wanted to go for 10 reps)
20kg+2,5kg plate x10
20kg+2,5kg plate x10
20kg+2,5kg plate x11 (added the rep I forgot about here)

F. Sprinter Sit Ups
20, 20, 20

[kingmode]

Week 7 of Wolverine Workout

Wednesday
10PMWK3DAY1

A. Bench (Working 1RM 95% = 100kg (220,46lbs))
Bar x12
70% 70kg x3
80% 80kg x3
90% 90kg x3
90% 90kg x3

rested 3 min. before my two top sets. I got them not too easy but it was not as hard as last week.

B. DB Military Press
18kg DB's x12
18kg DB's x12
18kg DB's x12
18kg DB's x12

C. Behind The Neck Press
35kg x10
35kg x10
35kg x10
35kg x10 struggled hard to get the last two reps of this set and did hurt my back somehow..

D. Cuban Press
8kg DB's x10
8kg DB's x10
8kg DB's x10

E. Dips
13, 13, 13 Shoulder still in pain when I do Dips!!

F. Triceps Push Downs
60kg x10
60kg x10
60kg x10

Bad form.. because Tri's were so fatigued.

G. Shoulder Circuit
Over Head Press---Lateral Raises---Front Raises---Rear Flyes
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8

I was able to reduce the rest periods between shoulder circuit rounds to 1:30min.! Really proud of that!!

[kingmode]

Week 7 of Wolverine Workout

Thursday
WK3DAY2

A. Squats (Working 1RM 95% = 150kg (330,69lbs))
Bar x12
70% 105kg x3
80% 120kg x3
90% 135kg x3 PR! finally..
90% 135kg x3 PR!

B. Front Squats
65kg x10
65kg x10
65kg x10
65kg x10

C. Single Leg Decline Leg Press
30kg on each side x 12 (each leg)
30kg on each side x 12 (each leg)
30kg on each side x 12 (each leg)
30kg on each side x 12 (each leg)

D. Calf Raises
45kg DB's x13
45kg DB's x13
45kg DB's x13
45kg DB's x13

E. Sprinter Sit Ups
20, 20, 20, 20

F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
32kg DB's x2 rounds
32kg DB's x2 rounds
32kg DB's x2 rounds

Didn't increase weight on Farmer Walks because left elbow hurts since last week. Don't know what's wrong with all my joints starting to hurt.
Might deload next week.

[kingmode]

Week 7 of Wolverine Workout

AM Speed and Power Workout

Speed Rope Workout
Warm-up:4 minutes of skipping
Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (messed up once on this one but I get better at this every time)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

No Broad Jumps and Box Jumps today because my right knee started acting up so I figured I give it some rest...

Saturday
WK3DAY3

A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
Warm Up: Bodyweight x3
70% 18kg DB x3
80% 20kg DB x3
90% 23kg DB x3
90% 23kg DB x3

Clean form! easy

B. DB Row
42,5kg DB x11 (each arm)
42,5kg DB x11 (each arm)
42,5kg DB x11 (each arm)
42,5kg DB x11 (each arm)

C. Bodyweight Row
12, 12, 12, 12

D. Incline DB Curl
14kg DB's x11
14kg DB's x11
14kg DB's x11
14kg DB's x10 1/2 DAMN.. I hate failing!!

E. Biceps Circuit
BB Pronated Curls--Zottmann Curls--Cross Body Curls
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)

Long rest periods today between sets and exercises because my left elbow is killing me. Somehow my body starts to fall apart.. joints hurt etc.
Maybe a 5 day split is not for me at this stage or maybe I just have bad luck.
I stretch a lot and from time to time I do some flexibility stuff (okay, maybe I should do this more often).. don't know why joint pain occurs now!?

[kingmode]

Week 7 of Wolverine Workout

Sunday
WK3DAY4

A. Incline DB Bench
Warm Up: 11kg DB's x6; 11kg DB's x8
28kg DB's x7
28kg DB's x7
28kg DB's x7
28kg DB's x7
easy!

B. Close-Grip Bench Press
Bar x12
65kg x11
65kg x11
65kg x11
65kg x11

C. High to Low Cable Flyes
20kg each side x10
20kg each side x10
20kg each side x10
20kg each side x10

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7

fuq my left elbow!! pain is killing me!
rested long after this to be fully recovered for the tri circuit

E. Triceps Circuit
Close Push Ups--Dips--Tri Push Downs
6--------------------6--------50kg x6
6--------------------6--------50kg x6
6--------------------6--------50kg x6
6--------------------6--------50kg x6

[kingmode]

Week 7 of Wolverine Workout

Monday
WK3DAY5

A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
Bar x12
70% 120kg x3
80% 130kg x3
90% 155kg x3 old PR
90% 155kg x3 old PR

B. Romanian Deadlift
100kg x10 (overhand grip)
100kg x10 (overhand grip)
100kg x10 (overhand grip; regripped after 6th rep)
100kg x10 (overhand grip; regripped once or twice)

C. Zercher Squats
60kg x11
60kg x11
60kg x11
60kg x11

D. DB Shrugs
50kg DB's x12
50kg DB's x12
50kg DB's x12
50kg DB's x11

There it was my moment to shine... 4 dudes doing DB Shrugs.. all of em using DB's way lighter than 50kg. On my last set they saw me doing shrugs with 50kg DB's and looked at me astonished. But dang! I had gripped the handles almost in the middle and it was super tough to grip the DB's after 11th rep I couldn't hold on and had to awkwardly lower/drop the DB's...

E. Weighted Incline Sit Ups
20kg+2,5kg plate x10
20kg+2,5kg plate x10
20kg+2,5kg plate x10
20kg+2,5kg plate x10

F. Sprinter Sit Ups
20, 20, 20

[kingmode]

Week 8 of Wolverine Workout

Wednesday
11PMWK4DAY1

A. Bench (Working 1RM 95% = 100kg (220,46lbs))
Bar x12
40% 40kg x10
50% 50kg x10
60% 60kg x10
60% 60kg x10

B. DB Military Press
19kg DB's x8
19kg DB's x8
19kg DB's x8
19kg DB's x8

C. Behind The Neck Press
35kg x11
35kg x11
35kg x11
35kg x11

D. Cuban Press
8kg DB's x10
8kg DB's x10
8kg DB's x10

E. Dips
13, 13, 13

F. Triceps Push Downs
60kg x10
60kg x10

Left elbow pain was too bad .. had to stop after 2 sets.

G. Shoulder Circuit
Over Head Press---Lateral Raises---Front Raises---Rear Flyes
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9

[kingmode]

Week 8 of Wolverine Workout

Thursday
WK4DAY2

A. Squats (Working 1RM 95% = 150kg (330,69lbs))
Bar x12
40% 105kg x10
50% 120kg x10
60% 135kg x10
60% 135kg x10

B. Front Squats
65kg x12
65kg x12
65kg x12
65kg x12

C. Single Leg Decline Leg Press
35kg on each side x 8 (each leg)
35kg on each side x 8 (each leg)
35kg on each side x 8 (each leg)
35kg on each side x 8 (each leg)

D. Calf Raises
45kg DB's x14
45kg DB's x14
45kg DB's x14
45kg DB's x14

E. Sprinter Sit Ups
Forgot to do them!!! Dayum, why did I forget them!?

F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
34kg DB's x2 rounds
34kg DB's x2 rounds
34kg DB's x2 rounds

[kingmode]

Week 8 of Wolverine Workout

AM Speed and Power Workout

Speed Rope Workout
Warm-up:4 minutes of skipping
Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (messed up once on this one but I get better at this every time)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

No Broad Jumps and Box Jumps today because my right knee started acting up so I figured I give it some rest...

Saturday
WK4DAY3

A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
Warm Up: Bodyweight x3
40% 10kg DB x10
50% 13kg DB x10
60% 15kg DB x10
60% 15kg DB x10 had to grind out the last 3 reps

THIS is hard as fuq.

B. DB Row
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)

bad form!

C. Bodyweight Row
12, 12, 12, 12

D. Incline DB Curl
14kg DB's x11
14kg DB's x11
14kg DB's x11
14kg DB's x11

E. Biceps Circuit
BB Pronated Curls--Zottmann Curls--Cross Body Curls
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)


Elbow wasn't as bad as last week but still had long rest periods because Bi's were super fatigued after Weighte Pull Ups!!

[kingmode]

Week 8 of Wolverine Workout

Sunday
Fun Workout
- 1 hour of shooting hoops and throwing the football


WK4DAY4

A. Incline DB Bench
Warm Up: 10kg DB's x10; 13kg DB's x8
28kg DB's x8
28kg DB's x8
28kg DB's x8
28kg DB's x8

B. Close-Grip Bench Press
Bar x12
70kg x8
70kg x8
70kg x8
70kg x8

C. High to Low Cable Flyes
20kg each side x11
20kg each side x11
20kg each side x11
20kg each side x11

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7

E. Triceps Circuit
Close Push Ups--Dips--Tri Push Downs
7----------------7--------50kg x7
7----------------7--------50kg x7
7----------------7--------50kg x7
7----------------7--------50kg x7

[kingmode]

Week 8 of Wolverine Workout

Monday
WK4DAY5

A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
Bar x12
40% 70kg x10
50% 85kg x10
60% 100kg x10
60% 100kg x10

my back was sore after only 3 sets of DL's... 10 reps never get easy.

B. Romanian Deadlift
100kg x10 (overhand grip; regripped after 6th rep)
100kg x10 (overhand grip)
100kg x10 (overhand grip)
100kg x10 (hands too sweaty.. bar too slippery.. had to alternate grip it & almost failed too!)

Damn dees ****gits using hand creme and hand sanitizer!

C. Zercher Squats
60kg x12
60kg x12
60kg x12
60kg x12

tough!!

D. DB Shrugs
50kg DB's x12
50kg DB's x12
50kg DB's x12
50kg DB's x12

E. Weighted Incline Sit Ups
20kg+2,5kg plate x11
20kg+2,5kg plate x11
20kg+2,5kg plate x11
20kg+2,5kg plate x11

F. Sprinter Sit Ups
20, 20, 20

[kingmode]

Week 9 of Wolverine Workout

Wednesday
WK1DAY1
Added 10% to Working 1 RM

A. Bench (Working 1RM 95% = 105kg (231,49lbs))
Bar x12
60% 65kg x5
65% 70kg x5
75% 80kg x5
75% 80kg x5

80kg was suprisingly hard!

B. DB Military Press
19kg DB's x9
19kg DB's x9
19kg DB's x9
19kg DB's x9

C. Behind The Neck Press
35kg x11
35kg x11
35kg x11
35kg x11

D. Cuban Press
8kg DB's x10
8kg DB's x10
8kg DB's x10

E. Dips
14, 14, 14

F. Triceps Push Downs
Skipped them to give left injured elbow some rest.

G. Shoulder Circuit
Over Head Press---Lateral Raises---Front Raises---Rear Flyes
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9