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06-02-2021, 10:35 AM
#921
Tuesday, 1-Jun 2021
Weighout: 209.5lbs, Time: 1300 (00:57)
Warmup:
Alt frontal shoulder 1x12/side
- Horizon arm swing 1x12/side
- Front arm circle 1x12
- Rear arm circle 1x12
- Band dislocate 1x12
- Band horiz ext rotation 1x12/side
- Band vert ext rotation 1x12/side
- Band pull apart 1x12
- Bar RDL x12
- Bar Back Squat x12
Back Squat (sleeves) 132x5, 220x3, 308x2, 495x1, 485x1, scapula pull-up 2x15 superset w/ squat 438 2x6@3min
Deficit Deadlift 132x1, 220x1, 308x1, 395x1, 485x1, 229kg/504.8lbs 3x3@3min
Giant Set: 1-min rest b/t rounds
Weighted Dip 135 4x6
Low Cable Rear Lateral 15# 4x15
1-Arm Lean-Away Cable Side Lateral 15#x12,10,8,8
Wednesday, 2-Jun 2021
Time: 0605 (00:31)
warmup: jog x800m @8min/mi pace
Pacer: 800m @ 00:06:56 (00:10:24 1.5mi)
cooldown: jog x800m @8min/mi pace
Crunch 3x15 superset w/lying side bend 3x10/side
Hanging Leg Raise 3x8
Front Plank 3x60-sec
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06-03-2021, 05:51 PM
#922
Thursday, 3-Jun 2021
Weighout 208.7lbs, Time: 1635 (01:05)
Squat (sleeves) 45x10, 135x7, 225x3, belt: 315x2, 405x1, 495x1, 475x4,4,4 superset w/scapula pull-up 3x10 @3min
Closegrip Incline Bench 45x10, 135x5, 185x3, 225x2, 255x1, 275x1, 225x6,6,6@3min
Reverse Grip Incline 135x12, 150x12
1-Arm Lat Pull-down 85# 12,10,8@90-sec
Reverse Pec Deck 130# 4x15 superset w/Top Half side Raise machine 120# 15,15,15,12@60sec
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06-06-2021, 06:36 PM
#923
Friday, 4-June 2021
Time: 0600
Distance Run: 3.5mi (00:30:35)
Sunday, 6-June 2021
Time: 1415 (01:10)
Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 525x1, 555x1, 525x2,2,2 @3min
DB Bench 65x8, 85x6, 105x4, 125x8,8,8 superset w/1-Arm CS Row (Neutral grip) 135 3x10 @60-sec
Low incline dB Bench 100 x10,10,9@2min
1-Arm DB Preacher Curl 40x10,10,8,6 superset w/1-Arm OHTE 50 4x10@60-sec
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06-08-2021, 12:40 PM
#924
Monday, 7-June 2021
Weighout: 211lbs, Time: 1300 (00:40)
GHD Crunch 3x16 @60-sec
1-Arm Plank Row 25# 3x12/side @60-sec
Cable Palof Press 42.5# 3x12/side @60-sec
Seated Cable Twist 35# 3x12/side @60-sec
Treadmill 9.6mph (1:2 work rest)
400m
600m
600m
400m
Tuesday, 8-June 2021
Weighout: 209.9lbs, Time: 1210 (00:56)
Squat (sleeves) 45x10, 132x5, 220x3, belt: 308x2, 395x1, 485x1, 445x2x6@3min
Deficit Deadlift 308x1, 395x1, straps: 107kg/516lb 3x3
Superset (blend raises throughout warm-up sets):
Close-Grip Bench 45x10, 132x5, 220x3, 308 4x5
Standing Low-Cable Rear Delt Raise 17.5# 4x10
Lean-Away 1-Arm Cable Side Raise 15#x15, 17.5# 3x12
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06-09-2021, 10:23 AM
#925
Wednesday, 9-June 2021
Weighout: 210lbs, Time: 0600 (00:40)
GD Crunch 3x17 @60-sec
1-Arm Plank Row 27.5# 3x10/side @60-sec
Cable Palof Press 45# 3x10/side @60-sec
Seated Cable Twist 37.5# 3x10/side @60-sec
Indoor Track (0.1mi/lap):
1x6 laps @ 00:04:19 (~00:10:47 1.5mi pace)
2x1 laps @ 00:00:41 (00:10:15 1.5mi pace)
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06-10-2021, 11:58 AM
#926
Thursday, 10-June 2021
Time: 0700 (00:26:40)
Squadron 5K; 00:26:40
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06-11-2021, 03:42 PM
#927
Friday, 11-June 2021
Weighout: 209.6lbs, Time: 1130 (01:05)
Squat (sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 495x1, 480x4,4,4 superset w/scapula pull-up (neutral grip) 3x15
Med Inc DB Bench 65x10, 85x8, 105x8,8,8 superset w/1-Arm Lat Pulldown 90# 10,8,6,
Inc DB Bench 75x12,10
Rear Delt Machine 135# 5x12 superset w/Top Half Side Raise Machine 125# 5x12
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06-15-2021, 02:56 PM
#928
Sunday, 13-June 2021
Squat (sleeves) 495x1, 520x1, 540x1, 560x1, 530x2,2,2 superset w/Scapula Pull-up 4x15
Closegrip Bench 275x2, 315x1, 305x4x6
med-Incline DB Bench 95x12-85x6-75x4
Chest Supported Row (two arms, straps) 135/sidex15,12,10
1-Arm Preacher DB Curl 40x12,10
Standing DB Curl 35x10,8,8
Monday, 14-June 2021
GHD Crunch 3x20
Cable Palof Press 45# 3x15/side
Seated Cable Twist 37.5# 3x10/side
Treadmill: 9.6mph (1:1 work/rest) 4x00:02:20 (~600m)
Tuesday, 15-June 2021
Weighout: 211lbs, Time: 1245 (01:00)
Squat (sleeves) 485x1, 451x6,6
Deficit Deadlift (straps) 505x4,4,4
Med-Incline DB Bench 110 3x6 superset w/Prone Incline DB Rear Lateral 45 4x10
Hammer Incline (1-min b/t drops) 110/side x12-100/side x12/ 90side x12
Side Raise 21's 3x20 7/7/7 + drop set 15x10, 10x10
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06-17-2021, 03:30 PM
#929
Wednesday, 16-June 2021
Time: 0610 (00:30)
GHD Crunch 3x20
Cable Palof Press 45# 3x20/side
Seated Cable Twist 37.5# 3x12/side
Track (0.1mi/Lap): 4x2.5 Laps (0.25mi) @ 00:00:40, :44, :41, :42
Thursday, 17-Jun 2021
Weighout: 209.5lbs, Time: 1330 (01:00)
Squat (sleeves) 405x1, 495x1, 485x3,3,3,3@3min
DB Bench 65x5, 85x3, 110x2, 130x6,6,6 Superset w/1-Arm Cable Pull-down 90# x10,10,8
Hammer Strength Bench 115/side x12, 105/sidex12, 95/sidex12 @60-sec b/t
Reverse Pec Deck 130# 21's 3x7 full/7top half/7bottom half
Side Raise Machine 130# 21's 3x7 full/7top half/7bottom half
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06-21-2021, 09:49 AM
#930
Saturday, 19-Jun 2021
Jog 0.9mi @ 00:07:25
x2 0.1 mi laps @ 00:00:42
Jog 0.9mi @ 00:07:25
Monday, 21-Jun 2021
Weighout: 210.2lbs, Time: 0900 (00:30)
Fitness Assessment
Height 69in
Weight 210.2lbs
Waist Circumference: --
1-Min Push-up: x60 (@42-sec)
1-Min Sit-up: x60 (@52-sec)
1.5mi Run (indoor track; 15.5 laps): 00:11:03
Score: 97/100
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