All posts by adrianjohare

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Training: Chest

DAILY WEIGHT: 170.2
PERSONAL GROWTH: MFCEO PODCAST
BENCH PRESS
20 x 135lbs, 12 x 185lbs, 10, 195lbs, 8 x 205lbs, 6 x 215lbs, 4 x 225lbs, 2 x 225lbs
Face Pulls: 15 reps

4 SUPERSETS
Incline Dumbbell Press: 10 x 50lbs, 8 x 60lbs, 6 x 70lbs, 20 x 50lbs
DB Shrugs: 15 x 70lbs

5 SUPERSETS
Incline Chest Fly: 20 x 35lbs
Dips: 20 reps
Pullovers: 20 x 60lbs

Conditioning
400m walking lunges

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – Protein, Almond Milk, Strawberries

Training: Back

DAILY WEIGHT: 168.6
PERSONAL GROWTH: POWERCAST

ED COAN DEADLIFTS
3 sets of 3 reps
*Speed with slow negative*
x 315lbs

VOLUME/UPPER BACK: 5 SUPERSETS
Pull-ups: 10 reps
Barbell Shrugs: 20 x 225lbs

5 SUPERSETS
Seated Rows: 8 x 200lbs
Behind the Neck Pulldowns: 15 x 100lbs

5 SUPERSETS
1 Arm Rows from High Pulley: 15 x 100lbs
1 Arm Rear Delt Fly’s from Lower Pulley: 15 x 35lbs

Conditioning
400m Walking Lunges

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

Strength & Conditioning

DAILY WEIGHT: 165.6
PERSONAL GROWTH: MFCEO PODCAST

5 SETS
BOX SQUATS
3 x 285lbs

5 Sets
Deficit Deadlift
3 x 285lbs

Conditioning
7 Rounds
Jumprope: 70 reps
Front Squat: 7 x 135lbs
Push Press: 7 x 135lbs
Hanging Knee 2 Elbow: 7 reps
Sumo Deadlift: 7 x 135lbs
Kettle Bell Swings: 7 x 50lbs
Box Jumps: 7 reps
Pull-ups: 7 reps

Personal Training Available
Follow on IG @adrian_ohare

Training: Chest

DAILY WEIGHT: 165.6
PERSONAL GROWTH: MFCEO PODCAST

BENCH PRESS
20 x 135lbs, 12 x 155lbs, 10, 165lbs, 8 x 185lbs, 6 x 195lbs, 4 x 205lbs, 2 x 225lbs
Face Pulls: 15 reps

4 SUPERSETS
Incline Dumbbell Press: 10 x 50lbs, 8 x 60lbs, 6 x 70lbs, 20 x 40lbs
DB Shrugs: 15 x 70lbs

5 SUPERSETS
Incline Chest Fly: 20 x 35lbs
Dips: 20 reps
Pullovers: 20 x 60lbs

Conditioning
4 Rounds
KB Swings: 20 x 50lbs
Box Jumps: 20 reps
Step Ups: 20 x 100lbs

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – Protein, Almond Milk, Strawberries

Personal Training Available
Follow on IG @adrian_ohare

Training: Back

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

ED COAN DEADLIFTS
3 sets of 3 reps
*Speed with slow negative*
x 265lbs

VOLUME/UPPER BACK: 5 SUPERSETS
Pull-ups: 10 reps
Barbell Shrugs: 20 x 225lbs

5 SUPERSETS
Seated Rows: 8 x 200lbs
Behind the Neck Pulldowns: 15 x 100lbs

5 SUPERSETS
1 Arm Rows from High Pulley: 15 x 40lbs
1 Arm Rear Delt Fly’s from Lower Pulley: 15 x 40lbs

Conditioning
4 Rounds
Jumprope: 100 Reps
Pull-ups: 20 reps
Dips: 15 reps
Push press: 10 x 135lbs

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare