WORKOUTS 8/28/16-9/3/16

SUNDAY: 4 mile walk outside/active rest

MONDAY:  Push/Pull day/accessory work/walk incline 15 mins

• (after a few warmup sets) Bench press 6×5-8 ~75, 85, 90#
  • superset 5×5 pull-ups, strict
• Weighted pull-ups 3×3 (10#)
• Power cleans 1×1 @ 100; 1×3 @ 95#; 1×5 @85 (I realized shortly after that I can’t do heavy bench press AND power cleans on the same day – so I stopped…I felt too weak!)
• 10 MINs nonstop of:
  • 13 cal row (in 1 min)
  • 15 burpees
• 5×4-5 dips (full bodyweight)
• 5×15 decline push-ups
• 5×12 KB swing, 50#
• 5×8 (or to failure) weighted push-ups (10# plate on back)
• Finish with 15 mins incline walking

TUESDAY: Legs

• Front squat 1×4 115#, 5×5 110#
• 4×10 Weighted walking lunges, per leg, (2 40# dbs)
  • superset 4×12 butt blaster, pause at top
• Upright leg press 5×12  200+
  • superset 5×10 RDL (50# DBs)
• 5×8 glute bridges 150#
• 8 sets 8-12 leg extensions/ham curls; + 2 single leg sets to failure
• 8×15 weighted calf raises
• 2×30 per leg banded clamshells, xheavy band

WEDNESDAY: CARDIO/ABS/ARMS

• 5X:
  • 15 cal row, aiming to get in 1 min
  • 18 HRPU (hand release pushups)
• 5X:
  • 15 knees to chest/abs using row seat
  • 20 Russian twists with 30# and 35# KB

BICEPS AND TRICEPS:

• 4×10 alternating DB curls
  • superset OH tricep extensions 35#
• 4×10 curls, both arms tog, using both 15# and 12.5# DBs
  • superset 10 tricep kickbacks with 20# DBs
• 6 sets tricep cable pushdowns with straight bar – 8-12 reps each, using overhand and underhand grip (important to work different heads of tricep as it has 3 hence the name “tri”) also 2 drop sets each
• 3-4 sets cable bicep curls including 2 drop sets
• 4×15 bicep curls holding 25# plate
• Bicep burn outs with 15s and 12.5s
• 21s with 10s and 12.5 – use a lighter weight for these
• 5X:
  • 10 wall-balls with 20#
  • 15 butterfly sit-ups
• 4×12 weighted side bends with 25# and 20# (for my scoliosis – works erector spinae as well as obliques)
• 6x: 16 OH walking lunges with 35# plate + 5 burpees
• 5×10 weighted pushups
• 15 min incline walking

THURSDAY: rest/walk 2.2 miles

FRIDAY: BACK

• 5×5 strict pull-ups (mixed in with barbell rows)
• 4×5 BARBELL ROW (95#); 2×5 BARBELL ROW 100# (underhand grip)
• 6×4-6 overhand grip barbell row (85-95#)
• 4×5 deadlifts 145#
• DB row 4×8 (50# DB)
  • compound set with kneeling cable row 4×8, 1×10 lighter
• Wide grip cable row 5×8-10
  • compound set close grip pulldown 5×6-10 (varying weight)
• Weighted back extensions 1×15 25#; 3×12 35#
• Single arm cable row (seated) 3×8 per arm
• Kneeling lat cable pull-downs 3×10
• Face pulls 4×10
• Cardio – repeat 5 times, no more than 10 second rest after each round:
  • 1 min max effort row
  • 15 burpees

SATURDAY: Cardio/run/walk in AM followed by shoulders in afternoon:

• after warmup: 5×5-6 heavy push press (80, 85#)
• 5×5-6 strict barbell press (60#)
• 4×6-7 seated heavy shoulder press (DBs)
• 5×6-8 single arm upright row, varying weight (I use up to 40# DB)
• 6×10 upright row with DBs (varying weight – 25s and 30s)
• 3×15 Lat raises (12.5# DBs)
• rear delt flys 6×15
• plate front raise 3×12
• 3×15 seated Lat raise
• 3×10 KB swing (35# single arm) superset 15 burpees
• 1000 meter row
• 3×30 second handstand holds
• 3×6-7 weighted push-ups (25# plate on back)
• 3×100 meter farmer carries (2 45# DBs)