WORKOUTS 7/10/16-7/16/16

SUNDAY: CARDIO/TRACK WORKOUT/PLYOS

Run 1/4 mile x 8 (ab 2 miles total or just under)
300 air squats (broken into sections)
100+ mountain climbers
200 push-ups (broken into sections)
120+ steps banded side walks (per leg, broken into sections)
- I also took the xheavy band and put it around my legs above knees and do 50 side raises and 50 kickbacks x2 and per leg
Lunge jumps 3×20
Squat jumps, in/out squat jumps to failure
ETC…pushed myself to failure on plyos and running and walking lunges (100+) for 75 minutes outside…super sweaty workout, my fav!!

MONDAY: SHOULDERS

Barbell shoulder press: 5×8-10 with varying weight (45, 50, 55#)
Clean & press 1×10 65#
Push press 5×5-10 varying weight, 70-80#
Power cleans 3×5 85#
Plank hold front and side raises with 2.5 and 5# plates (5-6 sts per side)
Bent over rear delt raises 3×15 (rest head on bench)
Standing lat raises 3×10 with 12.5#; 3×15 with 10#; 2×20 with 8#
Seated shoulder press 3×7 with 30# DBs
Upright row 3×10 with 25# DBs
3×12 KB swing 35# (single arm); 3×10 KB swing with 50# (both arms)
Leaning lat raise 15# DB 3×10 (this isolates and focuses on medial head of delt)
Standing DB press with 25#, alternating arms, 3 sets of 7 reps
3×10 plate front raise 25# superset 50 mountain climbers
Farmer walks/carries with 45# DBs 3 sets to failure

TUESDAY: LEGS

Back squat: work up to attempt: 1×5 95, 1×5 105, 1×5 115, 1×5 125, 1×5 130, 1×3 135, 1×1 140, 1×1 145, 1×1 150, 1×1 155 and a failed rep at 160 today
Front squat: 4×5 100, 1×4 105
Walking lunges 1×32 30# DB, 2×32 35# DBs
Leg extensions superset ham curls 6xfailure
Sumo squat in turned out position 4×12 with 60#
3×20 russian twists with 30# KB
6×15 weighted calf raises (standing) turned in/out/neutral superset 6×10 weighted squat jumps holding 2 25# DBs

WEDNESDAY: REST

THURSDAY: BACK

30 strict pull-ups, broken into sets of 5
Deadlifts: warmup 1×5 of 115; 5×5 135; 2×4 140
Bent over barbell row: 5×5 95, 1×4 100#
20 assisted pull-ups
Seated wide grip cable row superset close grip pulldowns: 5×8-10 each
Seated single arm cable row 3×10 per arm
Seated close grip cable row 5×8-10
Dumbbell row: 3×10 40#; 3×6 45# superset straight arm pull-downs 3×12
Single arm kneeling cable row 4×10
Weighted back extensions 3×12 35# plate
3×500 meter row superset 15 abs:feet on row seat, pull knees to chest

FRIDAY: CHEST/CARDIO/KINDA ACTIVE REST DAY

I wasn’t feeling it this morning and knew before I even got to the gym that I was tired and sore and would have to take it easy. So I did. I ran 1 mile, walked 1 mile on incline, and did 6×5-8 bench press (75-80#), incline DB press (30s), and chest fly with the cables. Then I stretched and called it a day!

SATURDAY: Full bod conditioning/legs/shoulders :

-6 rounds:
12 burpees
15 clean and jerk 65#
500 meter row
(1-2 min rest max between rounds)

-Back squat 5×8, 8, 8, 8, 5 @ 105, 115, 115, 115, 125
-4×12 Upright row (25# db) superset lat raise 4×15 (12.5# dbs)
-4×8 DB press (25# DBs) superset bent over rear delt raise head on bench 4×15 (10s)
-Leaning single arm Lat raise 3×8 with 20, 3×12-15with 15#, superset single arm KB swing 3×10 per arm with 35#
-3×15 lat raise with 10# DBs
-6×15 calf raises (weighted) superset 10 squat jumps (weighted, 2 25# DBs)