Leg Day!

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps
3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

Conditioning: 4 Rounds
Wide Pull-ups: 10 reps
Hang Cleans: 10 x 135lbs
VBar Pull-ups: 10 reps
Ring Push-ups: 20 reps

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

Training: Chest

DAILY WEIGHT: 165.3
PERSONAL GROWTH: AUBREY MARCUS PODCAST

5 SETS
Flat Bench with Red Bands
1 x 225lbs (with pause)

UPPER CHEST
4 SUPERSETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 90lbs

LOWER CHEST
4 SUPERSETS
Lower Cable Chest Flys: 20 x 50lbs
Dips: 20 reps

CONDITIONING:
4 Rounds
20 Wall-balls
20 Sumo High Pulls
20 Box Jumps
20 Push Press

1000m rower for time

Nutrition
11am – 12oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Quest Bar

Personal Training Available
Follow on IG @adrian_ohare

Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, 1 x 285lbs, 1 x 315lbs, 1 x 365lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 20 x 55lbs
Cable Pulldowns: 15 x 65lbs

4 TRI SETS
Low Cable Row: 20 x 175lbs
VBar Row: 20 x 100lbs
Wide Grip Cable Row: 100lbs

Conditioning
4 Sets
Squats: 25 x 155lbs
Jumprope: 100 reps

3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Traps

SPEED BENCH
4 sets of 5 close reps, 5 wide reps, 5 reverse reps
x 135lbs

STABILITY BENCH PRESS
4 sets of 10 reps: Chains + 50lbs Kettle bells

3 TRI-SETS
Barbell Shrugs: 20 x 155lbs
Face Pulls: 20 x 100lbs
Standing Behind the Neck Pulls: 20 x 100lbs

3 SETS
1 Arm Farmer’s Walks Overhead: 45lbs
Farmer’s Walks: 45lbs
Side Laterals: 15 x 25lbs

3 TRI-SETS
Behind the Neck Press: 15 x 75lbs
Behind the Neck Pulldowns: 15 x 100lbs
Lying Lateral Raises: 15 x 20lbs

Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

Training: ARMS

PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

3 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

3 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (hammer together/1 arm hold ½ way/3 count negative): 15 x 15lbs

3 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 10 x 20lbs

3 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

Conditioning
2 Rounds of:
5/5 Single arm swings
5 Swings to nose level
5 Swings to the full range of motion

7 Med ball front squats
7 Med ball push press
7 Wall balls

WOD – 5rounds
10 pull-ups
15 Wall balls (18lbs)
20 Kettle bell swings (62lbs)
Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

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