December 13, 2019

FRIDAY 4:30 AM

Circuit x 5
Decline Push up – 12r
Pull up – 5r
Single Leg Dead lift – 24 kg x 5r
Chin up – 5r
KB snatch – (24 kg) – 5r each side
Ab wheel – 12r
Pistol Squat – 2r each side

FRIDAY 4:30 PM

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
185 lbs x 5r w/u
225 lbs x 3r w/u
250 lbs x 3r x 3s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r clean grip warmup
365 lbs x 1r
335 lbs x 4r

WEIGHTED BOX JUMP
24” box +25 lbs (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Split squat – 135 lbs x 10r each side
Good Morning – 135 lbs x 12r

NOTE
AM Body weight – 176 lbs

December 11, 2019

WEDNESDAY 4:30AM

Circuit x 5
Decline Push up – 12r
Pull up – 5r
Single Leg Dead lift – 24 kg x 5r
Chin up – 5r
KB snatch – (24 kg) – 5r each side
Ab wheel – 12r
Pistol Squat – 2r each side
2 mile walk

NOTE

AM Body weight – 177 lbs about 13.5% body fat.
My weight has crept up a few lbs since holiday season began. Last year at this time I was 10 lbs heavier and carrying around over 20% body fat. Not going off the rails this year.

December 6, 2019

FRIDAY 3:30PM

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
185 lbs x 5r w/u
225 lbs x 3r w/u
260 lbs x 2r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
350 lbs x 2r
345 lbs x 2r
340 lbs x 2r
335 lbs x 2r

WEIGHTED BOX JUMP
24” box +25 lbs (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 135 lbs x 8r each leg
Good morning – 135 lbs x 8r
Single Leg Abduction – 20r each leg – 10 lbs
Single Leg Curl – 20r each leg – 10 lbs

December 3, 2019

TUESDAY 5:15PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump / Depth Jump 5

Deadlift (2 min recovery)
225 lbs x 3r
320 lbs x 5r x 2s

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 135 lbs x 10r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 10r
Barbell Good Morning – 135 lbs x 10r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V-Ups – 20r

November 22, 2019

FRIDAY 4:30PM
WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 2r w/u
250 lbs x 2r x 5s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
320 lbs x 2r x 5s- (2 min recovery)

BOX JUMP
24” box (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 135 lbs x 8r (narrow stance)
Good morning – 135 lbs x 8r
Single Leg Abduction – 20r each leg – 10 lbs
Single Leg Curl – 20r each leg – 10 lbs

November 15, 2019

FRIDAY 4:30PM

WARMUP  (3 rounds)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 2r w/u
245 lbs x 2r x 5s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
315 lbs x 2r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 115 lbs x 10r (narrow stance)
Good morning – 115 lbs x 10r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

November 11, 2019

MONDAY 10 AM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
225 lbs x 5r
295 lbs x 3r
335 lbs x 3r
325lbs x 3r
315 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 100 lbs x 12r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 100lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V-Ups – 15r

November 9, 2019

SATURDAY 10AM

WARMUP  (3 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
230 lbs x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (2 reps immediately after each deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

CYCLING (resistance trainer)

Sweet Spot/ Tempo 1 hour 20 minutes

Warm up
20 min @ 109 Watts
20 min @ 183 W
10 min @ 133 W
20 min @ 190 W
Cool Down
10 min @ 113 W

October 25, 2019

FRIDAY 4PM

Warm-Up (3 rounds)
30 lbs Dumbbell Romanian Deadlift x 5r
Jump Squat x 5r
24” Box Jump x 3

Dynamic Effort Barbell Back Squat
Using @ 78% of 1rm (300 lbs)
Warm-Up 135 lbs x 10r
235 lbs x 1r x 8s – 30 secs recovery

Dynamic Effort Conventional Deadlift (clean grip)
Using @ 70% of 1rm – (380 lbs)
Warmup 135 lbs x 5 reps
275 lbs x 2r x 5s – 30 sec recovery

Box Jump
1 rep following each squat and deadlift set

Hypertrophy Circuit
Kettlebell Snatch
28 kg (62 lbs) x 100 reps x 1s – 7 min 22 secs (1 min recovery at 40r 70r 90r)

October 19, 2019

SATURDAY 10 AM

Warm-Up (3 rounds)
30 lbs Dumbbell Romanian Deadlift x 5r
Jump Squat x 5r
24” Box Jump x 3

Dynamic Effort Barbell Back Squat
Using 85% (235 lbs) of 85% (275 lbs) of 1rm – 325 lbs
Warm-Up 135 lbs x 10r
235 lbs x 1r x 8s – 1 min recovery

Dynamic Effort Conventional Deadlift (clean grip)
Using 85% (275 lbs) of 85% (325 lbs) of 1rm – (380 lbs)
Warmup 135 lbs x 5 reps
275 lbs x 2r x 5s

Box Jump
1 rep following each squat and deadlift set

Hypertrophy Circuit
Kettlebell Snatch
24 kg (53 lbs) x 100 reps x 1s – 4 min 18 secs

NOTE
AM Body weight 173 lbs
First high rep set of KB snatch in a long time. I’m pleased with this times set. With a little work I could easily improve my personal best. The cardio capacity is there due to cycling. I just need to work on strength.