January 29, 2020

WEDNESDAY  5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 12r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 135 lbs x 12r
Kettlebell 1 arm Row – 24 kg x 10r each side
Walking Lunge – 8 lbs vest x 12r each leg
Hanging Leg Raise (Abs) x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 30 lbs DBs x 12r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 5R/5L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

January 15, 2020

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)

Hypertrophy Circuit A (3 Rounds)
DB Bench Press – 50 lbs DBs x 12r
Barbell bent Row – 100 lbs x 10r
Walking Lunge – body weight x 12r each leg
Hanging Leg Raise  x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 35 lbs DBs x 10r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 6R/6L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

January 6, 2020

MONDAY 4 AM

Circuit x 4 sets
+ 8 lbs vest
Decline Push-up x 10r
Single leg deadlift 5r each side – 24 kg KB
Pull-ups x 5r
Pistol squat 2r each side.
Front dip x 5r
Reverse lunge x 5r each side
Chin-ups x 5r
Kettlebell swing – 24 kg x 10r

Cool down 1 mile weighted walk

NOTE:

AM Body weight 183 lbs @ 15-16% body fat
I took a break with my diet over the past couple weeks. I was on vacation and didn’t really get out of control. But I plan to tighten things up again beginning today.

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.

November 20, 2019

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 6r x 3s
(135 lbs x 8r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 32 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 10r
Barbell Tricep (skull crushers) – 70 lbs x 10r

November 13, 2019

WEDNESDAY 4:30PM

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 165 lbs x 6r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 6, 2019

WEDNESDAY 5:30PM

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 160 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

October 30, 2019

WEDNESDAY 1200 PM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 28 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 125 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r (+ 40 lbs vest)

Restorative Circuit (2 Rounds)
Barbell Curl – 75 lbs x 12r
Barbell Tricep (skull crushers) – 75 lbs x 12r

NOTE

AM Body Weight – 175 lbs @ 13% Body Fat