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06-16-2020, 07:54 PM
#741
Tuesday, 16-June 2020
Bodyweight: ???, Time: 2015 (00:30)
Neck Extension 30lbs x25,15,12
Superset w/Neck Flexion 30lbs x25,25,25 (minimal rest)
Sled Pull (quads) 6x15m @2 Stones, walk down & back for rest
Sled Push (hams) 5x25m @2 Stones, walk down & back for rest
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06-17-2020, 07:57 AM
#742
Wednesday, 17-June 2020
Weighout: ???, Time: 0605 (01:05)
Clean & Strict Press 45x10, 135x5, 160x4, 180x3, 205x2, 220x1
Giant Set
Bent Lateral (1.5-Rep Method) 40x3x12
Weighted Chin-up (dead hang) 70x6,6,5
Clean & Press 156.1x8, 160.5x8, 167.25x9
Deadlift 308x1, 405x1, 500x1, 558x1, 405.86x8
Incline DB Curl 40x10,10,9
Superset w/ EZ-Bar Incline Extension 105x12, 115x12, 120x12
Weighted Ab Wheel/Roll-out 45 x2x10
Superset w/DB Side Raise (1.5-Rep Method) 35x12,12
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06-22-2020, 07:51 AM
#743
Friday, 19-June 2020
Time: 0610 (01:05)
Bent Lateral 40 3x12
KB 1-Arm Row 90 3x8
Incline 245x1, 178x8,8,8
Front Squat 290 x3x8
RDL 290 3x8
Saturday, 20-June 2020
Time: 1400 (00:30:14)
Light Jog: 3.36 mi
Monday, 22-June 2020
Weighout: ???, Time: 0610 (01:10)
Squat 45x10, 135x5, 225x4, 315x3, 405x2, 450x1, 467x1, 485x1, 379x3x8 @2-3min
Bench 135x10, 225x4, 315x3, 335x1, 356x1, 368x1,
Bent Rear Lateral 40 4x12
Barbell Row 289 4x6
Bench 279x8,8,8 @2-3 min
Cable Fly 25x20, 30x20, 32.5x15,15 @60-90sec
Last edited by SClark08; 06-22-2020 at 07:58 AM.
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06-26-2020, 10:29 AM
#744
Tuesday, 23-June 20
Tabata: 20-on/10-off x rounds
Clap pushup & 10lb sledge hammer
1 mile jog @ 8:30 pace
Wednesday, 24-June 20
RDL 315x3x8
Incline Rear Lateral 40 4x12
Weighted Chin-up 70 4x4
Clean & Press 227.46x1, 194x8,8,9
Upright Row 135 3x10
Leaning top-half side raise 25 3x12
Friday, 26-June 20
Front Squat 360x1, 305x8,8,8
Reverse Curl 90x8,8,8
CG Incline Bench 275x1, 194x8,8,8
Deadlift 570x1, 420x10
Incline DB Curl 35x15m 40x10,8
Dips 90 10,10,12
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06-27-2020, 01:02 PM
#745
Saturday, 27-June 2020
Light jog: 2.8mi 00:25:18
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06-29-2020, 07:28 AM
#746
Monday, 29-June 2020
Time: 0615 (01:01)
Squat 485x1, 385x8,8,8@2-3min
Clean & press 220x1, 230x1
Chin-up 70 3x6
Superset w/clean & press 170x8,8,8 @2min
KB Side Raise 20lbs 3x20
Superset w/upright row 135x3x6 @90sec
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06-30-2020, 10:53 AM
#747
Tuesday, 30-June 2020
Time: 0615 (00:48)
Bench 45x10, 135x5, 225x4, 315x3, 355x2,
Giant Set:
Bent Rear DB Lateral 40x20,20,17,15
Barbell Row (brief static contract at top of rep) 220x8,8,8
Bench 285x8,8,8
Superset:
Barbell Curl 90x10,10,10,10
Dip 100x10,10,8, 90x10
Low-to-high cable fly (drop set): 30x10-25x5-20x5-15x5-10x10
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07-02-2020, 01:27 PM
#748
Wednesday, 1-Jul 2020
Squat 485x1, 392, 395, 397x8
Clean & Press 232x1, 173.9, 176, 178.5 x8
KB Side Raise 20lbs x25,20,20 superset w/ Upright Row 138x8,8,8
Thursday, 2-Jul 2020
Bench 45x10, 10, 135x5, 225x4, 315x3, 290x8,8,8
Superset w/rear lateral 40 3x20
Deadlift 575x1, 425x8
Closegrip Incline 201x6,6,6,6 superset w/ incline DB curl 40x 14, 11, 10, 8
Pec Deck (Drop set) 100-85-70-55 x20-10-10-20
notes: I am fried. not getting enough sleep and the lack of days off in between has been rough. I did this to account for gym closures this friday and next monday. I will repeat this schedule next week (Tues-Fri). Then hopefully settle into a MT,RF schedule.
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07-06-2020, 07:45 AM
#749
Friday, 3-Jul 2020
Jog 2.5mi 22:40
Monday, 6-July 2020
Time: 0610 (1:05)
Squat 405x2, 485x1, 405x3x8@3min
Clean & Press 201x2, 235xMiss
Chin-up 70 4x5 superset w/clean & press 180.5x3x8 @60-sec b/t movements
Side raise 25 4x15 @60-sec
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07-07-2020, 08:50 AM
#750
Tuesday, 7-Jul 2020
Weighout: 210lbs, Time: 0610 (01:04)
Bench 315x3, 360x1, 300x4x6
Rear Lateral 40x4x20
Row 268x4x6
BB Curl 90x12,10,10,12
Dips 100x4x10
Fly 25x20-20x10-15x10-10x20
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