WORKOUTS 7/17/16 – 7/23/16

AS USUAL…in addition to my workouts I try to walk at least 30 mins briskly each day! 30 mins at the minimum. I also stretch daily and foam role every day.

SUNDAY: Rest/brisk walking 30 mins

MONDAY: Legs

• Back squat: 9×5-8 @ 100, 110, 120, 130, 135#
• Front squat: 5×5-6 @ 95, 100#
• Forward lunges: 4×10 holding 30# KBs
• Walking lunges: 6×16 holding 35# DBs
• Bulgarian split squats: 5×8 weighted reps with 25# DBs, after each set hold the squat for 20-25 seconds
• Plie/sumo squat/deadlift: 6×10 90# DB superset 6 sets 15-20 weighted calf raises (standing) 130#
• Leg Extensions superset ham curls: 6 sets to failure @ around 65/70# (15 reps or more)
• Clamshells with band (for IT band therapy) 4×30 per leg

TUESDAY: Shoulders

• warmup after arm circles: 3×10 lat raise with 7.5# dbs
• warmup: Barbell press 3×8
• warmup: Plank front/side raises with 2.5# and 5# plate: 2-4 sets per arm, per side at 8-15 reps depending on weight
• Clean & press 4×8-10 with 65#, 70#, 75#
• Push press 4×6-8 with 75#, 65#
• Upright row with barbell 3×12
• Seated DB press 3×7-8 with 30s, superset lat raises 3×15 with 12.5#
• Standing DB press 3×8 with 25s, superset bent over rear delt raise 3×15 with 10# dbs
• TRISET:
  • Standing DB press 3×12-15 with 20s
  • bent over rear delt raise 3×20 with 7.5# dbs
  • upright row 4×10 with 25s
• Leaning lat raise 3×12-14 with 15# DB
  • superset KB swing, single-arm, 3×10 per arm (35# KB)
• TRISET:
  • Leaning lat raise 3×8 with 20# DB
  • 3×12 KB swing with 50#
  • Bent over rear delt raise with cable 3×12 per arm
• Plate front raise 3x 10-12 with 25
•  CARDIO: (note that I planned to do the below 5 times total but I ran out of time and had to get home to shower for work unfortunately)
  • 3 times:: 500 meter row full exertion, plank rear delt raises 14 reps per arm with 2.5# plate

WEDNESDAY: rest/walk

THURSDAY: Back/biceps

• 6×5 strict pull-ups (get some chalk for real – keep it with you) superset deadlifts: after warmup (1×8 95, 1×5 115) I did 6-7 sets of 4-5 @ 135, 140, 145# then back down to 135 again for a set
• Barbell row 5×5 95#
• 20 assisted pull-ups, broken down into sections
• 5×8-10 Close grip pulldowns superset wide grip cable row
• Single arm DB row 3×8 45# superset 3×8 kneeling cable row
• Single arm DB row 3×8-10 40#
• Seated cable row 4×8-10 superset 4×10-12 weighted back extensions (35# plate)
• Single arm cable row, seated, 2×10 per arm
• Farmer walks/carries 2 sets to failure with 2 50# DBs then 2 sets to failure with 45# DBs. (Just grab heavy @$$ DBs and walk until you can’t anymore and set them down then pick them up again. SO good for grip strength if you want to get stronger elsewhere. Also I recommend getting some chalk – keep it in a container in your gym bag. It’s v cheap at Academy!)
• Biceps: 3 sets of curls (3 sets with each weight, so 9 sets total) to failure with 25, 20, 15# DBs then burnout set with 12.5# DBs
• 3 sets of 2:00 min row max effort, superset 12 burpees
• 1 set of abs with rower – feet on rower in plank position bring knees in to chest and hold for a second and then extend, repeat 15x, feel the burn here!
• 1 set of 6 TTB (toes to bar) at this point my hands were DONE…hurting so bad. Always do on back day.

FRIDAY: CHEST & SHOULDERS & RUN

• Bench press, after warmup: 8 sets of 5-8 with 75-85#, focusing more on sets of 5 with 85#
• Incline DB press: 2×10 with 25s, 3×7 with 30# DBs
• Power cleans: 8 sets of 3-5 with 75-95 #, again focusing on 85-95# going heavier with 30 second rest in between sets
• Leaning lat raises: 3×15 with 15# 3×10 with 20# DB
• Bent over rear delt raises: 6×15-20 with 7.5# and 10# DBs
• Steering wheels 3xto failure (hold 10# plate) superset plate front raise 3×10 with 25# plate
• Plank front/side raises 4 sets to failure with 2.5 and 5# plate (again, get in plank position and hold the plate and do side/rear delt raises and front raises, I usually get 8-10 reps with the weight per arm – love these for deltoids and overall core!)
• Run 0.5 mile, 20 HRPU, run 0.5 mile, 20 HRPU (hand release pushups), then run additional .75 mile incorporating sprints on and off for 20-30 seconds then 10 second rest, repeat 5 times, finish with some walking incline (20 mins total on treadmill)
• 3×15 decline push-ups (feet up on bench)

SATURDAY: LEGS/GLUTES

AMRAP for 3 mins, 5 rounds (2 min rest after each round):

• 10 burpees 
• 10 front squat (65#) (I got 2 full rounds per 3 mins plus like 5-6 burpees. Yikes. Such a killer)
• Then.. 6×5-6 back squat 105, 115, 120, 125, 130, 115#
• 6 sets 10 single leg deadlift (3 sets with 2 25# 3 sets with 2 30# Dumbbells)
• Romanian deadlift 5×10 95#
• Leg extensions/ham curls 7 sets each to failure including a set of 1 leg at a time (I keep reps higher ~12-15)
• 4×20 Glute thrusts 45# plate on lap
• 4×15 butt blaster (15 reps per leg)