-
Back
8/24/2017
AM:
25 minutes fasted cardio on stair master
PM:
Behind the neck pulldown
6x8-12 + 2 drop sets
Pullups
5x8-12
Close Grip Pulldown
5x8-12
Hammer Strength Row
5x8-12
Barbell Row / Deadlift
5x6-10 each
Seated Cable Row
5x8-12
Rope Pullover
4x12-15
Seated Calves
8x10-12
-
Shoulders, Hamstrings
8/25/2017
Fasted cardio: 25 minutes on stair master
DB Lateral Raises
6x8-12 + 3 drop sets
Machine Lateral Raises
5x10-12 + 4 drop sets
Cable Rear Delts
5x10-12
Machine Shoulder Press
5x8-12 + 3 drop sets
DB Shrugs
6x10-12
Rope Crunches
8x12-15
Standing Leg Curl
6x10-12
-
Arms
8/26/2017
Fasted cardio: 25 minutes on stair master
Straight Bar Pushdown
6x10-12 + 3 drop sets
Single Cable Overhead Extension
5x10-12
Close Grip Bench Press
5x6-10
Plate Loaded Dip Machine
5x8-12
Seated DB Curl
5x8-12 + 3 drop sets
Cable Curl
5x10-12
DB Hammer Curl
3x10-12
EZ Bar 21's
4x21
Calf Raises
8x10-12
-
Legs
8/28/2017
5 minutes on bike for warm up
Leg Extensions
2 warm up sets
6x10-12 + 4 drop sets
Squats
6x8-12
Leg Press
6x10-12 + 2 drop sets
Lunges
3x24 steps
Seated Leg Curl
4x8-12
Standing Leg Curl
4x8-12
Machine Calf Raise
8x10-12
-
Chest
8/29/2017
30 minutes fasted cardio
5 minutes biking to warm up
Machine Chest Fly
5x8-12 + 3 drop sets
Incline Hammer Strength Press
5x8-12 + 3 drop sets
Incline DB Press
5x8-12
Dips
5x10-12
DB Pullover
3x15
Cable Flys / cable press
3x12-15 each
Rope Crunches
8x12-15
-
Back
8/31/2017
30 minutes fasted cardio
Lat Pulldown
5x8-12 + 3 drop sets
T-Bar Row
6x8-12 + 2 drop sets
Barbell Row / Deadlift
4x8-12 each
Behind the Neck Pulldown
3x10-12
Pullups
3x6-8
Seated Cable Row
3x10-12
Rope Pullover
3x15
Machine Calf Raise
8x10-12
-
Legs
9/4/2017
5 minutes on stair master to warm up
Leg Extensions
2 warm up sets x 20 reps
5x8-12 + 3 drop sets
Squats
5x8-12 + 2 drop sets
Leg Press
5x10-15 + 2 drop sets
Hack Squat
4x10-12
Seated Leg Curl
5x8-12 + 2 drop sets
Standing Leg Curl
5x8-12
Machine Calf Raise
8x10-12
-
Chest
9/5/2017
Cable Flys to warm up
2x20
Smith Machine Incline Press
5x6-12 + 2 drop sets
Decline Hammer Strength Press
5x8-12 + 3 drop sets
Incline DB Fly
4x8-12, up to 60's
DB Pullover
4x15
Machine Fly
4x12-15 + 3 drop sets
Rope Crunches
8x15
30 minutes stair master
9/6/2017
30 minutes fasted cardio on the bike
-
Back
9/7/2017
AM: 30 minutes fasted cardio on stair master
PM:
Pullups
6x8-12
Barbell Row / Deadlift
5x6-12 each
*Loving this super set. Do some rows, add another plate on each side and start pulling constant tension
T-Bar Row
4x8-12 + 2 drop sets
Lat Pulldown
4x8-12 + 2 drop sets
1-Arm Cable Row
4x10-12
Behind the Neck Pulldown
4x12-15
Rope Pullover
4x15
Leg Press Calf Raise
6x10-12
-
Legs
9/11/2017
Warm up for 5 minutes on the bike
Leg Extensions
2 warm up sets of 15
5x10-12 + 3 drop sets
Squats
5x10-12 + 2 drop sets
Got two sets of 10 at 275 this time, might try 315 next week, form still good
Leg Press
5x10-15 + 2 drop sets
Hammer Strength Single Leg Extension
4x15
Standing Leg Curl
4x10-12
Seated Leg Curl
4x8-12
Lunges
3x15
-
Chest
9/12/2017
AM: 30 minutes fasted cardio on bike
PM:
Machine Fly Chest
5x10-15
Incline DB Bench Press
5x8-12
Incline DB Fly
5x10-12
Cable Fly / Cable Press
4x12-15 each
DB Pullover
4x12-15
Seated Calves
8x10-12
Rope Crunches
8x15
-
Back
9/14/2017
AM: 30 minutes of fasted cardio
PM:
Pullups
6x10-15
Barbell Row
5x8-12
DB Row
5x10-12
Deadlift ("Dorian" style)
5x8-12, worked up to 2 sets at 405
Hammer Strength High Row
4x10-12
Behind the Neck Pulldown
4x10-12
Seated Cable Row
4x8-12
Rope Pullover
4x12-15
Seated Calves
8x12
------------------------------------------
9/15/2017
AM: 30 minutes of fasted cardio
PM:
Reverse Pec Deck
5x10-12
Seated DB Lateral Raises
5x8-12 + 3 drop sets
Single Arm Cable Lateral Raise
5x10-12 + 2 drop sets
Upright Row
4x10-12
Hammer Strength Shoulder Press
4x10-12
Cable Rear Delts
3x15
Cable Crunches
8x12
-
Legs
9/18/2017
Leg Extensions
5x10-15 + 3 drop sets
Squats
5x4-12, worked up to 315 today for a couple sets, felt pretty solid
Close Stance Leg Press
5x12-20 + 2 drop sets
Hammer Strength Single Leg Extensions
4x12
Seated Leg Curl
5x10-12
Standing Leg Curl
5x8-12
Glute Kickbacks / Hip Adductor / Abductor
4x15 each
Calves
8x10-12
-
Chest
9/19/2017
Pec Deck Machine
5x10-12 + 3 drop sets
Incline DB Press
5x8-12
Incline Hammer Strength Press
5x10-12
Incline DB Fly
4x8-12
Bench Press
4x12
DB Pullover
4x15
Seated Cable Fly
4x12
Leg Raises / Rope Crunch
3x12 each
-
Back
9/21/2017
AM: 40 minutes of fasted cardio
PM:
Pullups
6x8-15
T-Bar Row
5x8-12
Hammer Strength High Row
5x8-12
Barbell Row
5x8-12
Lat Pulldown
5x10-12
Seated Cable Row
5x12-15
Rack Deads
5x12-20
Calves
8x10
-
Legs
9/26/2017
Squats
6x8-12
Leg Press
5x20
Leg Extension
8x12
Seated Leg Curl
5x10-12
Standing Leg Curl
5x10-12
Glute Press
4x12
Abductor / Adductor Machine
4x15
Seated Calf Press
8x12-20
-
Back
9/28/2017
No cardio today.
5 minutes warm up on the bike
Behind the Neck Pulldown
2 warm up sets
5x10-12
T-Bar Rows
5x8-12
Deadlift
5x6-12, top set was an easy 455, gotta start to go heavy again
DB Row
5x10-12
Seated Cable Row
5x10-12 + 2 drop sets
Pullups
5x8-10, really hard doing these at the end
Rope Pullovers
5x12, light weight just for stretch
Post workout: Sushi.
-
Legs
10/3/2017
Warm up 5 minutes on stair master
Squats
6x6-12 + 2 drop sets
Close Stance Leg Press
5x10-20 + 2 drop sets
Sissy Squats
6x15-20
Leg Extensions
5x12-15
Seated Leg Curl
4x10-12
Standing Leg Curl
4x10-12
Glute Press / Adductors / Abductors
4x15 each
-
Legs
10/9/2017
Seated Leg Curl
5x12
Leg Extension
5x20
Pause Squats
5x6-12
Close Stance Leg Press
5x10-12
Sissy Squats
5x12
Standing Leg Curl
5x12
Adductor / Abductor / Glute Press
5x20 each
-
Back
10/19/2017
Behind the Neck Pulldown
1 warm up set x 20
4x10-12
Meadows Row
4x8-12
Barbell Row
4x10-12
Seated Cable Row
4x10-15 + 2 drop sets
Deadlift
4x12
Pullups
4x8-10
Lat Pulldown
4x10-12
Rope Pullover / Rope Row
3x15-20
20 minutes stairmaster