PULL-PUSH-LEGS

MONDAY OCT 8 -PULL-
1)Power cleans 3x4 w/105lbs
2)Trap bar deadlift: 155x3/175x3/195x3/175x6/155x8
3)Pullups wide grip: *1 set to failure-13/5/5/5
4)1 arm rows: 55x8/50x10/45x10/40x12
5)Bicep curls
6)Pullaparts &abs
2 sets of 1 arm Farmer's walks

TUESDAY OCT 9-PUSH-
1)Handstand pushups:6-5-4-3
2)Push press: 85x5-95x5-100x5-95x6
3)1 arm DB press: 30x6-25x6-20x8
4)Incline Chest press:45x7-40x9-35x10-35x10
5a)Cable pushdowns: 3x15
5b)Db lateral raises: 3x10
6)As many pushups in 60 seconds: 23

WEDNESDAY OCT 10-LEGS-
1)Squat jumps 8-7-6-5
2)Squats: 135x3-155x3-165x3-155x6-135x8
3)Barbell glute bridge: 135x10-155x8-165x8-165x8
4)Split squat  w/ DBS: 25x9/9/ w/BB: 50x9
5a)Seated leg curl:2x15
5b)Smith machine calf raise: 5x12-15
6)Ab wheel rollouts: 3x12
Double unders and swings 3x

Saturday Conditioning Fun!

1)Box jumps~3 ft:  2x5

2)Sled pushes: 5 x~40yds, increasing weight each time

3)Circuit:
    12 KB swings 40lbs
    12 Lunge jumps
    Farmer's walks w/50lb kbs
    4 rounds

4)Seated calves/abs

I Love Leg Day

1)Squat jumps: 8-7-6-5

2)Squats: 155x4/165x4/165x4/155x6

3)Barbell hip thrusts:  135x8-155x8-165x8-165x8

4)Bulgarian split squat: W/40lb db at chest: x8/8/ 40lb barbell x8

5)Smith machine calf raise: 4 sets of 20
5b)Cable RDL: x12/12/12 Leg curl machine: x20

6)Ab wheel rollouts: 15-12-12-12

5 minutes jump rope

Upper Body Push+Abs

1) Barbell push press: 85x6-6-6-6
2)Handstand pushups: x5-6-6
2)Standing 1 arm db press: 30x7-30x6-25x9-25x9
3)Incline DB chest press: 40x8-8-8/35x10
4a)Cable pushdown: 3 sets of 15
4b)Standing DB lateral raise: 3 sets of 12
5)2 minutes of pushups, as many as possible: 35
6)Ball crunch/crossovers

I'm Back With some Back!

I'm doing a push/pull split this week...just to try it out again. I have decided that my main goal right now is building muscle. Strength is second to that, then fitness/conditioning, then fat loss! Right now I want to focus on building the physique that I want. Although while typing that I realize that might change next week when I'll decide I just want to be strong. Lol. But strength and muscle DO go hand in hand!

Here was today's pull workout:

Sunday 9/30
1)Hang power clean: 95x5-5-5
2)Trap bar deadlift: 155x6-175x6-17x6-165x6
3)Pullups: (overhand)6-6-6/(neutral)7-7
5)1 arm DB row: 55x7-50x9-45x10-45x10
6)StandingDB bicep curl: 20x10-15x10-15x10(short rests)
7)Band pull-aparts: 60 reps in 2 minutes

Deload Week

This week I've decided to taken a deload/active recovery week. I cut back on intensity and have just done a couple of very easy, full body workouts, mostly with bodyweight.
Be back next week!

September 17-22

MONDAY UPPER HYPERTROPHY

1)Handstand pushups: 10-8-6-4-2

2a)Landmine 1 arm row: Barbell+25 x10/35x10/35x10/1 arm DB row: 55x16
2b) DB shoulder press: 35x7/35x7/ standing: 30x7+3 push press/ 30x6+4 push press

3a)Neutral pullups: 8-7-7-5(chinup last set)
3b)Incline dumbbell chest press: 50x5-40x8-35x10

4a)Db lateral raise 12 reps
4b)DB bicep curl x10-12
4c)Cable pressdown x15
3 sets

 

WEDNESDAY LOWER BODY

1)Squat jumps: 3x8 (between warmup sets of deadlifts)
2)Trap bar deadlift: 135x5-155x5-175x5-185x5
3)Squat: 115x20
4)Barbell glute bridge: 135x12-12-12
5a)Walking lunges: 25x10-10-10
5b)Seated calf raise-20-20-20
5c)Ball ab pike: 12-12-12
5 minutes jump rope

FRIDAY CROSSFIT 

Strength:
Strict Press
55x6-65x6-75x6-80x6(+ 6 pullups between sets)

 

"Freddy’s Revenge"

5 rds:
5 Push Jerks (used 105 first 3 rounds, then 95 the last two)
10 Burpees
Time=7:39

1 minute rest, then:
200 meter Farmer Walk(40lb kettlebells)

SATURDAY LOWER BODY

(Had a cold and was up most of the night with a running nose, so this was just a somewhat "easy-ish" workout") 

1)High box jumps: 4x5

2)Bulgarian split squats: 2 sets of 10 with 40lb barbell

3)Front Squat: 3 sets of 10 with 95lbs
4a)Single leg hip thrusts: 3 sets of 8

4b)Smith machine calf raises: 4 sets of 16

5a)Barbell ab rollouts: 3 sets of 8
5b)Kettlebell swings:  4 sets of 10 with 44lbs