Category Archives: Gut Check

#Squats – Speed Pulls – BodyWeight Pump

Speed Squats – Speed Pulls – BodyWeight Pump
2 sets Warmup
Back extensions – 20 reps, Weighted Crunches – 20 reps (25lb plate)
Back Squat – 5 count pause
1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 285lbs, 1 x 315lbs
6 Sets Speed Pulls – 2 x 315lbs
Body-weight PUMP Circuit – 5 Rounds
Pull-ups – 10, Dips – 20, Push-ups -20, Back Extensions -20
Nutrition (Cheat Day)
11am – 3 Pumpkin Pancakes, 1 bowl of Cereal
5pm – Chipotle Bowl
7pm Carb Spike – 8oz Overnight Oats
I felt like I over did the carbs on Saturday and was pretty worried about the aftermath. I woke up Sunday feeling good and still was lean with a 6 pack. I don’t think ill go another full day of carbs in every meal because I did feel an upset stomach that night and a little the next morning. Its always good to listen to your body.

Gut Check Wednesday

  
Bench Press: 20 x 135lbs, (5) 5 x 225lbs

14 Min AMRAP: Incline DB Bench Press: 15 x 45lbs, DB Bench Flyes: 15 x 25lbs, Push-ups: 15 Reps – 12 Rounds

100 Reps: Cable Pushdowns 100lbs, Cable Skull-crushers 80lbs, 100 Dips, 100 Air Squats 

Gut Check Thursday x Legs

  
Follow work out above. Ran into a buddy and he asked if I wanted to hit legs. “Let’s go!”

Legs

Hack Squat: 20-25 reps pause every 5th rep

95lbs, 115lbs, 135lbs, 155lbs, 165lbs

Squat: 20-25 reps

95lbs, 115lbs, 135lbs, 155lbs, 165lbs

Leg Press: 20-25 reps pause every 5th rep

180lbs, 270lbs, 360lbs

Leg Extensions: 20-25 reps

60lbs, 70lbs, 80lbs, 100lbs, 120lbs, 140lbs

Gutcheck Wednesday x Swole Arms

  
500 Rep Jumprope

Clean & Push Press: 5 Sets

5 x 135lbs

Superset: 5 Sets

Serrano Press: 25 x 10lbs 

Bent Over Flyes: 25 x 25lbs

Rotating Shoulders Shrugs: 25 x 25lbs

Upper Cuts Press: 20 x 25lbs

  
Larry Scott Preacher Curls: 25 x 90lbs

Db Curls: 5 full x 45lbs 5 half x 45lbs

Straight Bar Curls: 5 full x 80lbs 5 half x 80lbs

Bicep Cable Curls: 30 x 50lbs

Gut Check Monday

  
10 Minute Airdyne 

Superset: 5 Sets (10 Pull-ups between sets) 

Rack Pulls: 3 x 315lbs

T-Bar row: 8 x 115lbs

1-Arm Db Row: 8 x 115lbs

Seated Row: 8 x 240lbs

Lat Pulldown: 8 x 90lbs

Super Set: 3 Sets 

Db ISO Curls: 5 x 35lbs

Hammer Curls: 5 x 35lbs

BB Curls: 20 x 45lbs

Core Circuit: 

Hanging Knee Ups: 25 reps

Hanging In & Outs: 25 reps

Hanging bicycle: 50 reps

Hanging Wipers: 20 reps