Tag Archives: quote of the day

Training: Back

5 SUPERSETS
Barbell Good Mornings
10 x 135lbs, (2) 5 x 225lbs, (2) 5 x 275lbs
DB Deadlift: 10 x 35lbs

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

5 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Training: Back

20 Minute Mobility/Foam Rolling

4 SETS
Ab Wheel: 30 reps

DEADLIFT Sumo
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs, 1 x 455lbs (missed)

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

3 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT
(4) 5 x 185lbs

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Nutrition
11am – 12oz Ground Beef, 12 oz Broccoli, ½ cup Almonds
7pm – 12 Chicken Breast, 10oz Spinach, ¼ Butter

Training: Chest

BENCH PRESS: (wide)
(3) 10 x 135lbs
BOARD PRESS
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs

4 SETS
Regular & Neutral Grip on Flat Bench
Rep Progression (1-1, 2-2, 3-3, 4-4, 5-5) x 55lbs

4 SETS
Regular & Neutral Grip DB Incline Bench Press
Rep Progression (1-1, 2-2, 3-3) x 55lbs

4 SUPERSETS
Incline Hex Press: 15 x 35lbs
Incline Chest Flys: 15 x 35lbs

4 SETS EACH
Dips: 25 reps
Standing Hex Press: 25 x 70lbs
Single Arm Chest Press: 10 x 90lbs to Chest Press: 10 x 180lbs
Seated Machine Flys: 25 x 100lbs

High Bar SQUAT
10 x 135lbs, (2) 5 x 225lbs

ABS
Decline Sit-ups: 4 sets of 10 x 30lbs
Cable Crunches: 4 sets of 15 @ 150lbs

Training: Legs

LOW BAR BACK SQUAT
10 x 135lbs, 1 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 385lbs

4 Sets
Leg Press: (narrow stance): (2) 20 x 270lbs, (2) 20 x 360lbs

4 Sets
Sissy Squat on Hack: 10 x 90lbs

4 SUPERSETS: LEG EXTENSIONS
Right Leg: 10 x 80lbs
Left Leg: 10 x 80lbs
Both Legs: 10 x 160lbs
Pump Set
Single Leg Extensions: 30 x 85lbs

4 SETS EACH: LEG CURLS
Lying Leg Curls: 10 x 150lbs
Seated Leg Curls: 10 x 120lbs, 10 x 140lbs, 10 x 160lbs, 10 x 180lbs
Standing Single Leg Curls: 10 x 45lbs

Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 15 @ 125lbs

Training: Chest

BENCH PRESS
(3)10 x 135lbs

Incline Bench Press
1 x 135lbs, 1 x 155lbs, 1 x 165lbs, 1 x 185lbs, 1 x 195lbs, 1 x 205lbs, 1 x 215lbs

4 SETS
Regular & Neutral Grip on Flat Bench HEAVY
Rep Progression (1-1, 2-2, 3-3, 4-4, 5-5) x 55lbs

4 SETS
Regular & Neutral Grip DB Incline Bench Press
Rep Progression (1-1, 2-2, 3-3) x 55lbs

4 SUPERSETS
Incline Hex Press: 15 x 35lbs
Incline Chest Flys: 15 x 35lbs

3 SUPERSETS
Flat Bench Flys: 15 x 20lbs
DB Pullover: 15 x 70lbs

4 SETS EACH
Dips: 20 reps
Standing Hex Press: 25 x 45lbs
Single Arm Chest Press: 10 x 90lbs to Chest Press: 10 x 180lbs
Seated Machine Flys: 25 x 70lbs

ABS
Weighted Crunch: 4 sets of 25 @ 150lbs
Cable Crunches: 4 sets of 15 @ 130lbs