WORKOUTS 8/7/16 – 8/13/16

SUNDAY: REST/30 MIN WALK OUTSIDE

MONDAY: LEGS: HAM AND GLUTE FOCUS

• 8×8 back squat (115 then I backed down to 105#) with 2 second pause at bottom; superset 8 HEAVY ham curls
• 5×12 upright leg press (feet wide and high for glute focus) superset 10 RDL (romanian deadlift with 2 40# dumbbells)
• 4×12 walking lunges, 1 leg at a time (weighted, 1 set I used 35# DBs then dropped to 30# DBs) superset 12 butt blaster (pause at top!)
• 4×10 hip bridge/glute thrust with 135
• 4×30 heavy band clamshells

TUESDAY: CHEST/SHOULDERS

• Bench press: 5 sets 5-8 reps working up to 85#
• Barbell press: 6 sets 6-10 reps (45, 55 #)
• Push press: 3 sets 5-7 reps (65, 75#)
• DB press standing: 3×7
• Incline DB press: 4×5-7 heavy
• Lat raises: 5×15
• Upright row: 4×10
• Leaning lat raises: 3×8 heavy
• 4x :: Seated lat raise 10 reps
  • superset standing lat raise 10 reps
• TRISET: repeat 3x
  • 10 KB swing single arm (35#)
  • 10 KB swing  (503)
  • 10 decline Push-ups
• CARDIO::
  • Row 1k meter SPRINT my time was 4:27
  • 500 meter SPRINT my time 2:14
  • 500 meter SPRINT my time 2:12

WEDNESDAY: REST!! My body is screaming for it

THURSDAY: BACK

• 5 x pull-ups 3-6 reps
  • superset 4×5 (after warmup with lighter weight) 95# barbell row
  • 3×6-8 85# barbell row
• 5 sets including 1 drop set of close grip pull-downs (8-10 reps)
  • superset wide grip cable row (8-10 reps)
• DB row: 3×10 with 45#
  • superset 4×8 kneeling cable row
• DB row 3 x to failure with 50#, immediately drop weight and do same with 40# (I also did this 1 set with 40# and 30#)
• DB row (both arms) 3×8 30# DBs; 1×6 35# DBs
• Single arm cable row 3×10 per arm
  • superset 4 x 10 weighted oblique crunch/leaning side bend with 15# (for scoliosis)
• 500 meter row superset 18 HRPU repeat 3x no rest
• Farmer walks with 1 arm, 50# DB; 3 sets; farmer walks both arms, two 50# DBs, 3 sets
• Finish with 3×10 bicep curls superset 4×10 burpees; more bicep burnouts with lighter weight

FRIDAY: FULL BODY 

Partner workout: complete as many reps with good form and while you rest your partner does the same

• 100 thrusters (I used two 20# DBs and it was too easy)
• 100 20# wall balls (partner does sit-ups)
• 80 OH lunges (I used two 20 and the 25# dbs as 20s were just too easy)
• 60 burpees – complete all reps per person
• 60 calorie row
• 40 goblet squats (I used 35 and again this was too easy)
• 40 v-ups (20 per person)
• 20 push-ups – do all reps

So because this was too easy and I was mad that I wasn’t challenged enough I did more:

• 2×6 toes to bar
• 5×50 weighted bicycle crunches
• weighted sit-ups (10# DB holding straight up/out) and more sit-ups to failure (I like butterfly sit-ups)
• More OH walking lunges 4 sets to failure (10-12 per leg about) with 50#
• Run 1/2 mile; run suicides/sprints outside
• Finish with 3x lunge jumps to failure and walking lunges and jump squats ! Just push yourself hard!

SATURDAY: LEGS, power cleans 

(after warmup of air squats and barbell squats)

• Front squats: 5×8 with 95#, 2×7 105#, 1×3 115# then drop to 95 again and do 2 sets til almost failure
• RDL: 5×8-10 with 115# and 2 sets with 95# 10 reps
• Power cleans 5×5 85#, 2×3 95#
• Bulgarian split squats 4×8 weighted reps followed by 20 – 25 second holds with 50# (2 25# DBs) per leg then 3 more sets of the same with 60#- feel the burn!!!
• 4×400 meter row superset 5×8-10 leg extensions, heavy, then 2 sets of single leg extensions to failure
• 3×10 leg press – legs so fatigued could not do much more plus I was getting hangry
• 5×8-10 heavy ham curls (heavy for me right now is 85# for 8 reps)
• finisher of 6×10-15 weighted calf raises (130#) superset 10 tricep focused push-ups (elbows close to body be sure and lock out elbow each rep)

Don’t forget to refuel with clean food and clean carbs, lots of water and rest and stretching!!!! And protein!!!