12/24 - Phase 1.3 Day 4

Plate Carry w/2 45lb plates 4x30yards
Low Pulley Drag w/170 4x100 yards
Bear Crawls 4x50yards
Jump Rope Intervals 30sec work, 15sec rest 8 rounds

12/23 - Phase 1.3 Day 3

Squats 185x15,15,15
Straight Legged DL 135x12,12,12
DB Walking Lunges w/30lb dbells 4x30yards

12/22 - Phase 1.3 Day 2

Farmer's Walk w/2 60lb barbells 4x100 yards
Power Upright Rows 4xAMAP in 90 secs 39,31,29,29
Jump Rope Intervals 30sec jump, 30sec rest - 10 rounds

12/21 - Phase 1.3 Day 1

Bench Press 155x15,14,9

Incline DB Press 40x15,15,15

Superset:

Pulldowns 135x12,12,10
Seated Rows 135,12,12,10

Superset:

Tricep Pressdowns 110 15,15,13
DB Curls 35x13,12,10

Swiss ball crunches 10,8,8,8 - Those were harder than I thought!

Phase 1.2 Day 3

Squats 235x5,4,4,4,4

Straight Leg DL 135x10,10,10

DB Walking Lunge w/30lb dbell 4/30yards

Superset:

Dead Hang (35sec, 35sec, 35sec)
Weighted Ab Crunches w/10lb plate (15,15,15)

12/15 - Phase 1.2 Day 2

Farmer’s Walk w/2 60lb barbells 4 x 100yards
Power Upright Rows 90x25,25,20,20
Elliptical Sprints 30 seconds sprint, 30 seconds rest - 5 rounds

12/14 - Phase 1.2 Day 1

Bench Press 205x7,5,5,5

Incline DB Press 55x10,10,10

Superset:

Pulldowns 135x12,12,9
Seated Rows 135x12,12,10

Superset:

Tricep Pushdowns 100x15,15,15
Standing DB Curls 30x15,15,15

Knees to Elbows 8,5

12/11 - Phase 1.1, Day 5

Band Pushups 20,13,10

Chinups 5,5,5

DB Overhead Press 30x17,15,13

Superset:

Cable Face Pulls 50x20, 60x15,15
Rear Delt Raises 20x15,15,15

Superset:

Band Expanders 20,20,20
Wide Grip Barbell Curls 45x20,20,20

12/10 - Phase 1.1, Day 4

Aerator pull (thing weighs about 300lbs) 40yards forward, 40 yards backward
3 rounds

Keg overhead carry (keg has water in it) 40 yards
Keg clean and press 10
3 rounds

Log toss (3 foot section of railroad tie) 2 from right shoulder, 2 from left shoulder, 2 underhand from the right, 2 underhand from the left
3 rounds

rock carry (~80lb) 80 yards x 1

aerator pulls (lats) 60 yards
3 rounds

12/8 - Phase 1.1, Day 3

Squats 225x6,5,5,5,5

Straight Leg DL 135x8x8x8

Walking Lunges w/25lb dbells 4x30yards

Superset:

Dead Hang for time 35sec, 30sec, 30sec
Weighted Crunches w/10lb plate 15,15,15

12/8 - Phase 1.1, Day 2

Dbell Shrugs w/70lb dbells 4x60 seconds (15,15,15,15)
Hang Cleans w/95lb barbell 4x60seconds (20,13,12,11)
Sprints 5x40yards

12/7 - Phase 1.1, Day 1

Bench Press 200x8,4,4,4,4

Incline Dbell Press 50x10,10,10

Superset:

Lat Pulldowns 135x12,10,8
Seated Rows 135x12,10,8

Superset:

Triceps Pressdowns 90x15,15,15
Alt. Dbell Curls 30x10,10,10

Knees to Elbows 8,7,6,6

12/1 - lhm bt w3, d5

Stupid work, couldn’t get to the gym for day 4 either. Luckily, the madness is over. Work will be less hectic through the end of January!

Stupid work, couldn’t get to the gym for day 4 either. Luckily, the madness is over. Work will be less hectic through the end of January!

Overhead Holds w/135lb barbell 3x30 seconds
Bench Crunches 3x25
Plate Swings w/35lb plate 3x20

Finisher:

30sec jump rope/15sec rest, 8 rounds

12/1 - LHM BT W3, D3

Missed day 2, couldn't get to the gym... :(

Circuit 1:

DB Squats (15lb dbells) 20
DB walking lunges (15lb dbells) 10/leg
DB Lateral Stepups (7 height, 15lb dbells) 10/leg
Lower Body Twists 10

3 rounds

Circuit 2:

Inverted Rows (12,10,8)
Standing Dbell Press w/35lb dbells (14,10,10)
Bicycles 40
Walkouts 10

3 rounds

Finisher:

Front plank 30 seconds
Left plank 30 seconds
Right plank 30 seconds

11/29 - Lean Hybrid Muscle BT W3, D1

Circuit 1:

DB Squats (15lb dbells) 20
DB lunges (15lb dbells) 10/leg
DB Stepups (7 height, 15lb dbells) 10/leg
Burpees 10

3 rounds

Circuit 2:

Chinups (I did 5,5,4)
Band Pushups (I did 12,12,12)
Situps 20
Jump Rope 100 jumps

3 rounds

Finisher:

Front plank 30 seconds
Right plank 30 seconds
Left plank 30 seconds

11/26 - Lean Hybrid Muscle BT W2, D4

Dbell Farmers Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/26 - Lean Hybrid Muscle BT W2, D4

Dbell Farmers Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/25 - Lean Hybrid Muscle BT W2, D3

Circuit 1:

Bodyweight Squats 20
Walking Lunges 30meters
Bodyweight Lateral Step-ups (7 height) 10 per leg
Floor Wipers (no weight) 10

3 times through

Circuit 2:

Inverted Rows 10
Standing dbell press w/40lb dbell (I did 10,10,8)
Bicycles 40
Walkouts 10

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/24 - Lean Hybrid Muscle BT W2, D2

Dbell Farmer's Walk w/70lb dbells 2x100yards
Power Cleans w/115lb barbell 2x15
Bear Crawls 2x45meters

11/23 - Lean Hybrid Muscle BT W2, D1

Circuit 1:

Bodyweight Squats 20
Bodyweight Lunges 10 per leg
Bodyweight Step-ups (7 height) 10 per leg
Burpees 10

3 times through

Circuit 2:

Chinups (i did 5,5,4)
Pushups 15
Situps 20
Jumping Jacks 20

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/20 - Lean Hybrid Muscle BT W1, D5

Overhead Carry w/80lb barbell 2x45meter

Legless Wheelbarrow 2x30meter

Plate Swings w/35lb plate 2x20

11/19 - Lean Hybrid Muscle BT W1, D4

Dbel Farmer's Walk 70lb x 100 yards x 2
Power Cleans 115 x 15r x 2s
Bear Crawls 2x45meters

11/18 - Lean Hybrid Muscle Basic Training Week 1, Day 3

Circuit 1:

Bodyweight Squats 20
Walking Lunges 30meters
Bodyweight Lateral Step-ups (7 height) 10 per leg
Floor Wipers (no weight) 10

3 times through

Circuit 2:

Inverted Rows 10
Standing dbell press w/35lb dbell (I did 12,12,10)
Bicycles 40

3 times through

11/17 - Lean Hybrid Muscle Basic Training Week 1, Day 2

Dbell Farmers Walk w/70lb dbells 3x100yards
Sandbag or MB loading * 3x15
Bear Crawls 3x50yards

*Don't have a sandbag, and I have no clue what MB loading is. So, I couldn't do this part. I'm looking to see if I can find out what MB loading is.

11/16 - Lean Hybrid Muscle Basic Training Week 1, Day 1

Circuit 1:

Bodyweight Squats 20
Bodyweight Lunges 10 per leg
Bodyweight Step-ups (7 height) 10 per leg
Burpees 10

3 times through

Circuit 2:

Chinups (i did 5,5,4)
Pushups 15
Situps 20
Jumping Jacks 20

3 times through

Finisher:

30 seconds front plank
30 seconds right plank
30 seconds left plank

11/12 - Squat DELOAD

Work Sets:

155x5, 155x5, 155x5

Assistance:

Lunges 3x14 per leg

Last workout in the deload cycle. Since my schedule is going to be whacky until the new year, I'm going to try out the hybrid training Charles sent the review about today. I'll plan to return to strength training via 5/3/1 in January.

11/10 - Bench DELOAD

Work Sets:

135x5, 135x5, 135x5

Assistance 1:

30 seconds jump rope
10 pushups

4 rounds

Assistance 2:

30 seconds jump rope
30 seconds rest

10 rounds

11/7 - Overhead Press & Deadlift DELOAD

Overhead Press:

60x5, 75x5, 90x5

Deadlift:

135x5, 155x5, 175x5

Followed this up with 2 hours of basketball

11/5 - Squat

Work Sets:

195x5, 220x3, 245x4

Assistance:

Lunges 6x14 per leg
Jump Rope 3x100 jumps (~1 min per set)

11/3 - Bench

Work Sets:

165x5, 190x3, 210x7 (PR)

Didn't get to the gym until 10, so no assistance work today.

11/1 - Overhead Press & Deadlift

Standing Overhead Press

110x5, 125x3, 140x3 (PR)

Deadlift

215x5, 245x3, 275x5 (PR)

Assistance (superset):

Dips 15,12,10,10,8,10,10
Chins 3,3,3,3,3,2,2
Glute-Ham Raise (GHR) 4,4,4,4,4,4,4

10/29 - Squat

Work Sets:

180x3, 205x3, 230x6

Assistance:

Lunges - 6x14 per leg
Box Squats 95x15,15,15,10
Alternating Leg V-ups w/10lb medicine ball 20,20,20,20,20

10/27 - Bench

Work Sets:

155x3, 180x3, 200x9 (PR)

Superset:

• Band Chins 9,8,6,5,5,5,4,5,5,5

• Pushups 11,11,11,11,11,11,11,11,11,11

Dbell Curls 30x12,10,10,10,8

10/25 - Overhead Press & Deadlift

Standing Overhead Press

105x3, 120x3, 135x4

Deadlift

200x3, 230x3, 260x5

Assistance:

Dips BWx15,9,6,6,6,6,6,6,6,5,4
Chins BWx2,2,2,2
GHR 4,4,4,4

My legs/glutes were still sore from Thursday's work. It really affected my energy today.

10/22 - Squat

Work Sets:

170x5, 195x5, 220x7

Assistance:

BW Lunges 75 per leg
Box Squats 95x10,10,10,8,8,5
Alternating Leg V-ups w/10lb medicine ball 20,20,20,20,20

Box squats AFTER lunges???!@# My glutes are hammered.

10/20 - Bench Press

Work sets:

145x5, 165x5, 190x8

Assistance:

Superset

1. med resistance band chins 8,7,8,7,5,5,5,5,5,4
2. pushups 10,10,10,10,10,10,10,10,10,10

chins w/10lb dbell 1x2

10/18 - Overhead Press & Deadlift

Standing Overhead Press

95x5,110x5,125x5

Deadlift

190x5, 215x5, 245x7

Didn't do any assistance work, played 2 hours of basketball instead.

10/15 - Bench & Squat DELOAD

Bench Press:

135x5,5,5

Squat:

175x5,5,5

Assistance:

Box Squat 95x10,10,10
Incline Dbell Bench 50x15,13,12
Dbell Row 65x10,10,10

10/13 - Overhead Press & Deadlift DELOAD

Standing Overhead Press:

85x5,5,5

Deadlift:

165x5,5,5

Assistance:

Good Mornings Barx15,15,15
Superset

1. Dips 5,5,5,5,5,5,5,5,5,5,5,5
2. Chins 2,2,2,2,2,2,2,1,2,1,1,1

10/8 - Squat

Warmup:

115x5, 145x5, 175x3

Work:

215x5, 245x3, 275x1

Assistance:

Box Squats 115x8,8,8,8,8,8

That's it for today. My glutes and hams were toast after the first set of box squats, must be doing something right on regular squats. I'll be reducing the weight for the next cycle since I'm not hitting at least 3 on the last set. Next week is deload, then start again.

10/6 - Bench Press

Warmup:

95x5, 115x5, 135x3

Work:

170x5, 195x3, 215x4

Assistance:

Incline DB Bench 60x10,7,7,7,5,4
Plate Loaded Row 80x12,10,10,10
Farmer's Walk w/2 60lb barbells 4x40meter

10/4 - Overhead Press & Deadlift

Overhead Press:

Warmup: 60x5, 70x5, 85x3
Work: 105x5, 120x3, 135x2

Deadlift:

Warmup: 115x5, 140x5, 165x3
Work: 210x5, 235x3, 265x4

Assistance:

Dips BWx13,10.8.9
Chinups BWx4,3,2,2,2,1,1,2,2,1,1,1,1,1,1
Good Mornings 105x8,7,6,6

Trying to combine these two days to get through a cycle in a week instead of 9 days. If I can recover, I'll complete more 5/3/1 cycles and get stronger faster. If I can't recover, I'll go back to the 9 day cycle.

9/29 - Squat

Warmup:

115x5, 145x5, 175x3

Work Sets:

200x3, 230x3, 260x3

9/27 - Bench Press

Warmup:

90x5, 115x5, 135x4

Work Sets:

160x3, 180x3, 205x5

Assistance:

Incline Dbell Press: 60x11,7,7,6,4
Plate Loaded Row: 70x15,12,13
Farmers Walk w/2 60lb barbells 3x40meters

9/24 - Deadlift

Warmup:

115x5, 140x5, 165x3

Work Sets:

195x3, 220x3, 250x6

Assistance:

Good Mornings 115x8,8,9 = 25 reps
Knees to Elbows 6,5,4,4,3,3,3,2,2,2,3,2,1 = 40 reps

9/22 - Overhead Press

Warmup:

60x5, 70x5, 85x3

Work Sets:

100x5, 115x3, 130x4

Assistance Work:

Dips: 10,9,7,5,4,5 = 40 reps
Chinups: 4,3,3,2,2,2,1,1,1,1,1,1,1,1 = 24 reps

Core:

Front Plank 30 seconds
Right Plank 30 seconds
Left Plank 30 seconds
x2

9/20 - Squats

Warmup:

115x5, 145x5, 175x3

Worksets:

190x5, 215x5, 245x5

Assistance Work:

Leg Press: 360x11,8,10,7,4 = 40 reps
Prone Leg Curl: 12,10,7,6,5 = 40 reps

Squats felt heavy today for some reason...

After this, played flag football for ~1.5 hours. Legs are toast!

9/17 - Bench Press

Warmup:

90x5, 115x5, 135x3

Work Sets:

150x5, 170x5, 195x7

Assistance:

Incline Dbell Press 60x10,6,4,6,3,3,3 = 40 reps
Plate Loaded Row 50x15,12,13 = 40 reps

9/15 - Deadlift

Warmup:

115x5, 140x5, 165x3

Work Sets:

180x5, 210x5, 235x7

Assistance Work (Superset):

Good Mornings 75x12,12,12,12,12
Knees to Elbows 5,5,5,5,5

9/13 - Standing Overhead Press

Warmup:

60x5, 70x5, 85x3

Work Sets:

95x5, 105x5, 120x7

Assistance (superset):

Dips 12,11,7,6,6
Chins 4,3,3,2,2

Atomic Situps 3x25

9/10 - DELOAD

Not supposed to do this all in one night, but work got crazy and I didn't want to skip anything before I start up again on Sunday.

Standing Overhead Press:

95x5.5.5

Deadlift:

160x5,5,5

Bench Press:

135x5,5,5

Squat:

165x5,5,5

Assistance:

Chinups x 5
Dips x 5
Knees to Elbows x 3
x2

9/3 - Squat

Warmup:

110x5, 140x5, 165x3

Work Sets:

210x5, 235x3, 265x2

Assistance Work:

NONE - ha! Didn't feel like it. I did some stretching and foam rolling of my legs. I need a lot more rolling on my calves...

9/1 - Bench Press

Warmup:

90x5, 110x5, 135x3

Work Sets:

165x5, 190x3, 210x5

Assistance Work:

Incline Dbell Press 40x15,15,15,15
One Arm Dbell Row 60x10,10,10,10
Cable Woodchoppers 80x12,12,12 (per side)

Afterwards, did some foam rolling on my back. Man, that felt GOOD.

Feel like I'm getting stronger. 210x5 was a PR since I injured my shoulder 18 months ago. No shoulder pain at all, which is awesome!

One squat workout left before a deload week. Then I up the poundages and start again.

8/30 - Deadlift

Warmup:

110x5, 135x5, 160x3

Work Sets:

200x5, 230x3, 255x5

Assistance Work:

Good Mornings 70x12,12,12,12
Hanging Knees to Elbows: BWx6,6,6,6
Plank-ups 1x12 per side
Left plank hold 1x45 seconds
Right plank hold 1x45 seconds
Front plank hold 1x45 seconds

8/27 - Standing Overhead Press

Warmup:

55x5, 70x5, 85x3

Work Sets:

105x5, 115x3, 130x4

Assistance Work:

Today I did the Alwyn Cosgrove 'Evil 8' complex. It's basically a 6-1 ladder of the following 8 exercises:

Deadlift
Romanian deadlift
Bent Rows
Power Clean
Front squat
Push press
Back squat
Good morning

I used a 70lb barbell.

8/25 - Squat

Warmup:

110x5, 140x5, 165x3

Work Sets:

195x3, 220x3, 250x3

Assistance Work:

Leg Press: 3 plates per sidex15,15,15,15
Prone Leg Curl: 77x10,10,10,10

8/23 - Bench

Warmup:

90x5, 110x5, 135x3

Work Sets:

155x3, 180x3, 200x5

Assistance Work:

Incline Dbell Press: 40x15,15,15,15
Dbell Rows: 55x10,10,10,10

8/20 - Deadlift

Warmup:

110x5, 135x5, 160x3

Work Sets:

190x3, 215x3, 240x6

Assistance Work:

Good Mornings 65x12,12,12,12,12
Hanging Knees to Elbows: BWx6,6,6,6,6

8/18 - Standing Overhead Press

Warmup:

55x5, 70x5, 85x3

Work Sets:

95x3, 110x3, 125x5

Assistance Work (Superset):

Dips 10,10,10,8,8
Chins 5,5,5,3,3

Core:

Atomic Situps 3x25

8/16 - Squat

Warmup:

110x5, 140x5, 165x3

Work Sets:

180x5, 210x5, 235x5

Assistance Work:

Leg Press: 3 plates per sidex15,15,15,15,15
Prone Leg Curl: 70x10,10,10,10,10

I did the leg press/leg curls explosively. My legs are toast, especially after an hour of tennis this morning.

8/13 - Bench

Warmup:

90x5, 110x5, 135x3

Work Sets:

145x5, 165x5, 190x9

Assistance Work:

Nautilus Plate Bench: 90x15,13,12
Plate Loaded Row: 50x15,15,15

8/11 - Deadlift

Warmup:

110x5, 135x5, 160x3

Work Sets:

175x5, 200x5, 230x9

Assistance Work:

Good Mornings: 65x12,12,12,12,12
Hanging Knees to Elbows: BWx7,7,7,7

8/9 - Standing Overhead Press

Warmup:

55x5, 70x5, 85x3

Work Sets:

90x5, 105x5, 115x7

Assistance Work (superset):

Dips BWx10,10,8,7
Chinups BWx5,5,5,5

7/28 - 300 Workout

6 way complex:

Bent rows x 6
Hang cleans x 6
Front squat x 6
Back squat x 6
Good mornings x 6
Jump snatch x 6
Pushups x 6

Round 1 w/60lb barbell
Round 2 w/70lb barbell
Round 3 w/80lb barbell

Bear Crawl Heaven (Hell?):

90 meter bear crawl + 5 chinups
75 meter bear crawl + 10 chinups
60 meter bear crawl + 15 chinups
45 meter bear crawl + 20 chinups
30 meter bear crawl + 25 chinups
15 meter bear crawl + 30 chinups

Chinups were really sloppy, cheaty form by set 4.

1-5, 5-1 ladder:

Hanging knees to elbows
Split jumps

Good way to go out on a break. I will not workout with weights in the gym until August 11th. I will most likely do some pushup/core stuff at the house twice a week, but that's it. I don't think I can realistically not do anything fitness related for that long...

7/24

10 minutes on elliptical for warmup.

PR Zone:

Incline Dbell Bench 65x5,5,5,5,5,5,5,5,5,5
Bent Rows 125x5,5,5,5,5,5,5,5,5,5

Superset:

Chinup 2,2,2,2,2,2,2,2
Dips 5,5,5,5,5,5,5,5

Good news is Dips didn't irritate my shoulder.

7/21 - 300 Workout

Warmup:

Bear Crawl w/20lb dumbbells 15 meters
Bear Crawl no weight 15 meters
Front Squat push press w/20lb dumbbells x 10

3 rounds

Feelin' It:

Dumbbell snatch w/20lb dumbbells x 15
Overhead squat w/20lb dumbbells x 15
Step ups (box height 5) x 2 minutes

3 rounds

Holy Crap Batman:

Dumbbell high pull w/20lb dumbbells x 10
Rack hold front squat w/20lb dumbbells x 10
Step ups (box height 5) w/20lb dumbbells in rack position x 1 minute

3 rounds

Finish:

Decline pushups (feet on box, height 5) x 10
Chinups x 10
Box jumps x 10

5 rounds

7/19

Warmup (10-1 ladder):

Trunk Twists w/35lb plate
Band Assisted Chinups
Pushups

PR Zone 1:

Split Squat (L): 95x5,5,5,5,5,5,5,5,5
Split Squat (R): 95x5,5,5,5,5,5,5,5,5

PR Zone 2 (10 minutes):

Straight Bar Curls: 70x5,5,5,5,5,5,5
DB Overhead Tricep Presses: 65x5,5,5,5,5,5,5

Followed this w/2 hours of basketball

7/14 - 300 workout

Warmup w/35lb plate:

Trunk twists x 10
Goblet Squats x 10
One arm jerks x 5 each arm
One arm overhead squats x 5 each arm
Deck squats x 10
Half turkish get-ups x 5 each side

3 rounds

Hell on Earth (12-1 ladder):

Pushups
Half turkish get-ups w/35lb plate
Pullups
Box jumps
v-ups

Ouch, 'nuff said

7/12

Didn't workout today, played 2 hours of basketball instead. Was pretty wiped from golf in the 90+ degree heat yesterday.

7/10

PR Zone 1:

Incline Dbell Bench: 65x5,5,5,5,5,5,4,4,4,4
Bent Rows: 125x5,5,5,5,5,5,4,4,4,4

PR Zone 2:

Dbell Shoulder Press: 50x5,5,5,5,4,4,3,3
Band Assisted Chinups: BWx5,5,4,4,3,2,2,2


Low energy today, but I think I found my weights

7/7 - 300 workout

wasamatta you?:

front squat to push press w/60lb barbell 20 seconds work, 10 seconds rest

15 rounds

10-1 ladder:

piston press w/2 25lb plates
15 meter lunge (always 15 meters)
15 meter bear crawl (always 15 meters)

1-5, 5-1 ladder:

burpees
chinups

Finish:

500 flutter kicks (250 each leg), I managed 350 (175 each leg)

7/5

PR Zone 1 - Split Squat w/95lb barbell:

Left Leg 5,5,5,5,5,5,5,5,4,4,4
Right Leg 5,5,5,5,5,5,5,5,4,4,4

Standing Calf Raises 60x6,6,6
>> Explode up, 3-4 second negative, hold stretch at bottom for 10 seconds


PR Zone 2:

Straight Bar Curls 70x5,5,5,5,4,4,4,4,3,3,3,3
Standing Overhead Tricep Extensions 65x5,5,5,5,4,4,4,4,3,3,3,3

Went 15 minutes on this Zone this time.

50 one legged v-ups w/10lb medicine ball (25 each leg)

30 seconds seated trunk twists w/12lb medicine ball x 2

6/30 - 300 Workout

15 minutes of hell:

with 2 15lb dumbbells we did 30 seconds of various movements. Highlights include overhead presses, overhead tricep extensions, alternating bicep curls, squats, lateral lunges, trunk twists, lunges, and more

Partner up:

1 person does 15 meter bear crawl w/15lb dumbbells in hands while partner holds a squat with 15lb dumbbells.

Repeat until instructor says stop. I did 8 bear crawls...

Shoulder burn:

20 seconds ball slams w/10lb medicine ball
10 seconds rock hold (hold medicine ball straight out from chest

8 rounds, no rest

2 minutes rest, then repeat the 8 rounds again

1-5,5-1 ladder:

Chinups
Knees to elbows (do half pull-up, then bring knees up to the elbows. intense on the abs)

Pretty brutal overall.

6/26 - EDT

PR Zone 1:

Incline Dbell Bench 60x5,5,5,5,5,5,5,5,5,5
Bent Rows: 115x5,5,5,5,5,5,5,5,5,5

PR Zone 2:

Dbell Shoulder Press 45x5,5,5,5,5,5,5,5,5,5
Band Assisted Chinups BWx5,4,4,3,3,3,2,2,2,2

Weight was still a little on the light side. Going up again next time.

6/23 - 300 workout

Did some partner stuff today, which really keeps it intense!

Starters:

Burn 30 calories on eliptical while partner rack holds to 35lb plates, switch

5 rounds

Killer superset:

5 pull-ups
10 air squats
15 atomic sit-ups

10 rounds

Big Finish:

1-5,5-1 ladder step-ups w/two 25lb plates while partner overhead holds 80lb barbell. Switch after each step in the ladder, our box was 8 high (just below my knee)

6/21

PR Zone 1 - Split Squat w/bar:

Left Leg 5,5,5,5,5,5,5,5,5,5,5
Right Leg 5,5,5,5,5,5,5,5,5,5,5

Standing Calf Raises 60x6,5,5
>> Explode up, 3-4 second negative, hold stretch at bottom for 10 seconds

PR Zone 2 (10 min):

Straight Bar Curls 65x5,5,5,5,5,5,5,5
Standing Overhead Tricep Extensions 60x5,5,5,5,5,5,5,5

Once again, too light. Will be going up next workout

6/18 - The return of EDT

PR Zone 1:

Incline Dbell Bench 55x5,5,5,5,5,5,5,5,5,5,5,5
Bent Rows: 95x5,5,5,5,5,5,5,5,5,5,5,5

PR Zone 2:

Dbell Shoulder Press 40x5,5,5,5,5,5,5,5,5,5,5
Band Assisted Chinups BWx5,4,3,2,2,2,2,2,2,2,2

Weight was light, I'll be moving up next time.

Finished off with:

50 one legged v-ups w/10lb medicine ball
then
30 seconds seated trunk rotations w/6lb medicine ball (twice)

6/16 - 300 workout

Warmup w/60lb barbell:

Squat Clean x 1
Overhead Squat x 1
Snatch x 1

every 30 seconds for 10 minutes, total of 20 rounds

10-1 ladder:

Pullups
Power Cleans w/60lb barbell
Overhead carry x 60meters (always 60 meters)

Finish:

one legged v-ups x 50 w/10lb medicine ball

6/9 - 300 workout

Warmup:

30 meter sprint
6 box jumps
10 pushups

6 rounds

20/15/10/5:

20 deck squats
60 meter bear crawl
20 pullups

15 deck squats
60 meter bear crawl
15 pullups

10 deck squats
60 meter bear crawl
10 pullups

5 deck squats
60 meter bear crawl
5 pullups

Finish w/60lb barbell:

20 seconds front squat to push presss
10 seconds overhead hold

15 rounds

6/5

Superset:

Bench Press 135x10,145x8,155x6,165x10,175x8,185x6
Pushups 10,8,6,10,8,6

Superset:

Bent Rows 55x10,65x8,75x6,85x10,95x8,105x6
Pullups 10,8,6,10,8,6

Sprint Finish:

Ball Slams w/12lb medicine ball x 20
Squat Toss w/12lb medicine ball x20

--no rest

Ball Slams w/12lb medicine ball x 10
Squat Toss w/12lb medicine ball x 10

6/2 - 300 workout

Pullups:

100 in as many sets as it takes. Took me 16 sets

Superset:

45 seconds back squats w/80lb barbell
20 box jumps (height 8)

5 rounds

Superset:

10 burpees
30 seconds hop-ups* (box height: 4)

3 rounds

Finish:

100 one legged v-ups (50 per leg) w/10lb plate in hands

*hop-ups - hop on and off box as quick as you can

5/29

rest/pause incline dbell bench w/50lb:

5,5,5,5,5

Chinups:

3x8, with a static hold on the last rep of the last set for as long as possible

6 way complex w/80lb barbell:

deadlifts x 6
bent over rows x 6
hang cleans x 6
back squats x 6
floor presses x 6
floor wipers x 6

4 rounds

5/26 - 300 Workout

Warmup:

30 meter bear crawls
15 push-ups
15 pull-ups
25 atomic sit-ups

4 rounds

Partner Turkish Get-ups w/25lb plate:

10,8,6,4,2

While partner does one get-up, perform one hand plate jerks. Alternate until you've done the reps. Rest a few seconds, and go on.

5/24 - Ladder

Band Assisted Pull-ups 3x5

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Time: 39:59. Didn't meet my goal, but I did beat my time.

Rest/Pause straight bar curls 55x5,5,5,5

5/20 - 300 workout

Warmup:

5 windmills each side w/25lb plate
10 tuck jumps
15 plate swiings w/45lb plate

10 rounds

Main:

30 lunges (15 each leg)
30 turkish get-ups w/25lb plate (15 each arm)
15 meter bear crawl

28 lunges (14 each leg)
28 turkish get-ups w/25lb plate (14 each arm)
15 meter bear crawl

26 lunges (13 each leg)
26 turkish get-ups w/25lb plate (13 each arm)
15 meter bear crawl

24 lunges (12 each leg)
24 turkish get-ups w/25lb plate (12 each arm)
15 meter bear crawl

We were supposed to go down to 2, but there just wasn't enough time. This was brutal, it would've taken another hour to get to 2.

5/19 - 300 Workout

Warmup:

25 ball tosses w/10lb medicine ball
25 ball slams w/10lb medicine ball

Complex w/70lb barbell:

Deadlifts x 6
Bent Rows x 6
Hang Cleans x 6
Front Squats x 6
Back Squats x 6
Push Press x 6

3 rounds

Superset:

Floor press w/70lb barbell
Pushup

10,8,6,4,2

Superset:

Chinup
Bent Row w/70lb barbell

10,8,6,4,2

Finish:

100 air squats
100 v-ups
100 deadlifts w/80lb barbell

5/17 - Ladder

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Goal was to break 49 minutes. I did this in 40:01, blowing away my last time. I was coming off being sick last Sunday, so I'm sure that had something to do with it. However, still proud of that.

Goal next week is to break 39:30.

5/13 - 300 workout

30/30 w/50lb barbell:

30 seconds push press
30 seconds overhead hold

4 rounds, I got 128 reps

30/30 w/20lb dumbbells:

30 seconds floor rows
30 seconds front plank

4 rounds

30/30 w/20lb dumbbells:

30 seconds clean
30 seconds hold at shoulder level (rack position)

4 rounds

30/30:

30 seconds Pushups
30 seconds Front plank

4 rounds

Superset w/40lb barbell:

Overhead squat w/5 second descent
10 sott presses (military press from squat position)

4 rounds

1-5 ladder:

Manmakers w/20lb dumbbell
Chinups

5/12 - 300 workout

Warmup:

6 way complex w/60lb barbell
Deadlifts x 6
Bent Rows x 6
Hang Clean x 6
Front Squat x 6
High Pulls x 6
Push Press x 6
Push-ups x 6

3 rounds

Main:

Prisoner Burpees 15-1 ladder
--Prisoner burpees is lunging for 15 each leg in a circle, then stopping and doing 15 burpees. We did these ladder style, so reps went 15,14,13,12, etc down to 1

Finish:

100 Flutter Kick
50 ab rollouts

100 atomic situps
50 floor wipers

5/10 - Ladder

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Time: 49:11

Goal is to break 49 minutes next Sunday.

5/3

Just a blah day today. Had to move my workout since we were out of town
until this afternoon, and I'm starting to feel a cold (swine flu? ) coming
on. So, got some done, but I just didn't have the energy to do everything.

Alternating Dbell Bench Press 70x10,9,8,8
Face Away Stretch Cable Curls 60x8,8,6
Bodyweight Triceps Extensions BWx10,7,8

Did sets of 2 pullups between each regular set.

Core:
One leg hip extension w/cross knee drive - 10 per side
Seated bicycles - 15 seconds each direction
45 degree v-up with reach - 8
Ab rollout w/bar - 8
Vacuum hold - 40 seconds

Only had energy to muster 1 round this week.

4/29 - 300 workout

7 way complex w/70lb barbell:

Bent over rows x6
Hang cleans x6
Squats x6
Push press x6
Good mornings x6
Deadlifts x6
Push-ups x6

4 rounds

Combo:

Place barbell 3 feet from box (height 7). Jump over barbell, then jump onto box, then jump off box, jump and turn around, jump onto box, jump off of box, jump over bar. That's one. Do 10.

Power cleans, instead of catching in a squat catch in a lunge. 5 each leg.

Repeat 5 times or until you die, whichever comes first.

Almost Done:

Walk in a circle, carrying barbell. Instructor calls out where to hold it. Holds varied from overhead, front squat position, at the waist, on the shoulders, and in one hand. We walked 4 minutes in each direction.

Really, we're not done yet?:

In a circle, push-up then walk (in push-up position) one step to the left. Repeat. We went to our left once around, then to the right. Ended up being about 40 push-ups total.

4/28 - 300 workout

Warmup:

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 atomic situps

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 v-ups

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 flutter kicks

Main:

75 meters right lunge, left lunge burpee broad jump
25 push press w/70lb barbell

5 rounds, decrease 15 meters and 5 push press each round

Finish:

30 seconds v-ups, 10 seconds rest
30 seconds front plank, 10 seconds rest
30 seconds atomic sit-ups, 10 seconds rest
30 seconds right plank, 10 seconds rest
30 seconds sit-ups, 10 seconds rest
30 seconds left plank, 10 seconds rest
30 seconds flutter kicks, 10 seconds rest

4/26

Alternating Dbell Bench Press 70x9,8,8,8
Unstable Bar Chin-ups BWx4,3,3,2
Face Away Stretch Cable Curls 50x12,12,10,10
Bodyweight Triceps Extensions BWx9,10,10,7
Hack Machine Shrugs 90x20,20,17,15
Bulgarian Split Squats Barx10,10,10,10

Got more reps on every exercise.

Core:
One leg hip extension w/cross knee drive - 10 per side
Seated bicycles - 15 seconds each direction
45 degree v-up with reach - 8
Ab rollout w/bar - 8
Vacuum hold - 40 seconds

2 rounds this week. Abs were burning big time.

4/22 - 300 Workout

Warmup:

Sott Press* w/25lb plate 10 per arm
Deck Squat w/25lb plate x10
Snatch w/25lb plate 10 per arm
RTW** w/25lb plate 10 each direction
Goblet Squat w/25lb plate x10
2 hand plate swing x10
1/2 Turkish Get-up w/25lb plate 10 per side
Turkish Get-up w/25lb plate 5 per side
Bear Crawl 30 meters

3 rounds

Complex:

Deadlift w/80lb barbell x10
Box Jump (6 height) x 10
60 meter overhead carry w/35lb plate (switch arms every 15 meters)

5 rounds

This workout was pretty brutal. My shoulders were dead at the end.

* Sott Press - Assume the bottom squat position and hold. Press the plate with one arm for the prescribed reps. Switch arms and repeat.

**RTW (Round the Waist) - Hold plate in front of you. Swing it around your waist and switch hands behind you. Swing it around and switch hands again in front. Keep it going for the prescribed number of reps.

4/21 - 300 workout

Warmup:

jogging in a circle, dropping burpees on command for about 5 minutes

Partner #1:

15 push press w/70lb barbell
15 ball slams w/12lb medicine ball

partner is holding a plank with feet on box (6 height). switch it up, that's 1 round. We did 5 rounds.

Partner #2:

12 ball toss w/12lb medicine ball
12 box jumps (8 height)

partner holds 70lb barbell overhead. switch it up, that's 1 round. we did 4 rounds.

30/30:

30 seconds frog jump
30 seconds rest

4 rounds

30/30:

30 seconds burpees
30 seconds rest

4 rounds

4/19

Alternating Dbell Bench Press 70x8,6,7,7
Unstable Bar Chin-ups BWx3,3,3,2
Face Away Stretch Cable Curls 50x10,10,10,10
Bodyweight Triceps Extensions BWx4,9,10,8
Hack Machine Shrugs 90x15,15,15,15
Bulgarian Split Squats Barx6,8,8,8

If you've read Nick's book, "The Best Exercises You've Never Heard Of", then you'll recognize these. I was going for 4 sets, reps are unimportant. I want to add at least 1 rep each week.

Core:
One leg hip extension w/cross knee drive - 10 per side
Seated bicycles - 15 seconds each direction
45 degree v-up with reach - 8
Ab rollout w/bar - 8
Vacuum hold - 40 seconds

I did one time through. I'm going to add a set each week. Goal is to get 6 eventually...

Got this from this t-nation article

4/15 - 300 workout

Warmup:

15 air squats
15 pushups
15 v-ups

2 rounds

Clean & Jerk w/60lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

Snatch w/60lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

High Pull w/40lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

8 minutes of heaven w/80lb barbell:

6 floor presses (bench press on floor, elbow touch ground, then push up)
6 atomic sit-ups
6 deadlift

Repeat for 8 minutes, I got 9 rounds in

4/14 - Olympics & 300 workout

Decided to change the format a little. Instead of 6x4, I did 24 reps. I tried to front-load the reps to cut the time down a little.

Deadlift 290x7,5,5,4,3
Hang Clean 140x7,5,6,6
Bench Press 215x6,7,5,6
Assisted Pull-ups 50x6,6,5,5,2

tore a callus off at some point during this workout. didn't notice until I got to pull-ups.


300 Class
Warmup:

30 ball tosses
30 ball slams
30 v-ups

20 ball tosses
20 ball slams
20 v-ups

10 ball tosses
10 ball slams
10 v-ups

Core workout:

Partner manmakers x 50 w/25lb dumbbells
--do 5, rest while partner does 5. 10 rounds

Finish:

50 windmills right
50 windmills left
50 atomic sit-ups

Legless Wheelbarrow

Here's a good ab exercise:

Video Link

4/12 - Fat Loss Circuit Training

Cardio was jumping rope for 40 seconds between each set.

Dumbbell Bench Press 70x10,10,9
Seated Rows 160x10 - someone stole the machine, had to improvise by switching to bent rows
Bent Rows 115 x 10,10
Dumbell Split Squat 30x10,10,10 (each leg)
Dumbell Shoulder Presses 50x10,9
Seated Leg Curls 140x7,7
Dumbbell Curls 40x10,10
Pushdowns 210x9,8
Standing Calf Raises 110x12,10

4/8 - 300 workout

Warmup:

On your own, I did:
25 ball slams w/10lb medicine ball
25 ball toss w/10lb medicine ball

5 way complex 10-1, 1-10 ladder:

Pushups
Bent Rows w/40lb barbell
Back Squats w/40lb barbell
atomic sit-ups
Deadlifts w/40lb barbell

Finish:

1 minute plank
1 minute left plank
1 minute right plank
1 minute burpees

30 seconds rest

45 seconds plank
45 seconds left plank
45 seconds right plank
45 seconds burpees

30 seconds rest

30 seconds plank
30 seconds left plank
30 seconds right plank
30 seconds burpees

aaaaannnnddd, pass out.