August 27, 2019

TUESDAY– 4AM

Warm up

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

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 15r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

2 mile walk + 40 lbs

TUESDAY 5:30pm

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

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

Upper Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Chin-up x 10r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 10r
Barbell Bent Row – 135 lbs x 6r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Lying Tricep extension – 65 lbs x 15r

NOTE:
AM Body weight – 175 lbs

August 21, 2019

WEDNESDAY 6:30pm

Full-Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 16 (8L/8R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 12r
Barbell Bent Row – 135 lb x 6r
Lateral Lunge – 25 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 100 lb x 8r (cheat concentric / slow eccentric
Zottman curls 25 lbs dbs x 8r
Barbell 21s 45 lb bar – bottom to mid curl x 7r mid curl to top x 7r complete curl x 7r
Lying Tricep extension – 45lb x 20r

Note:
AM Body weight – 173 lbs

August 14, 2019

WEDNESDAY 5:30pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 10r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 50 lbs DBs x 12 (6L/6R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 12r
Barbell Bent Row – 135 lb x 6r
Lateral Lunge – 25 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 95 lb x 8r (cheat concentric / slow eccentric
Zottman curls 25 lbs dbs x 8r
Barbell 21s 45 lb bar – bottom to mid curl x 7r mid curl to top x 7r complete curl x 7r
Lying Tricep extension – 45lb x 20r

Note:
AM Body weight – 172 lbs

August 13, 2019

TUESDAY 4:00AM

Bench Press
135 lbs x 10r
185 x 6
225 x 2
240 x 1
245 x 0

Overhead Press
115 x 6r x 2s

2 mile walk

TUESDAY  5 PM

CYCLING (velodrome; 99.7” gear)
1 hour warmup
1.5 lap (@500 meters) 40.40
6 lap (@2000 meters) 2:43.83

NOTE:

AM Body weight 173 lbs
The 2k time is almost 4 seconds faster than my time two months ago and 3 seconds faster than my personal best. I lost some speed after the final turn in the 500 meter and was still faster than my last two attempts by over a second. Areas for immediate improvement: starts, cadence, aerodynamics and power.

July 24, 2019

WEDNESDAY 4AM

Barbell Shrug
135 lbs x 10r x 3s

Bench Press
135 lbs x 10r x 1s
210 lbs x 3r x 3s

Overhead Press
135 lbs x 1r x 5s

1 mile walk

WEDNESDAY– 7PM

CYCLING (track; B category; 19 riders)
45 min warmup
20 Lap scratch race – 4th place
10 Lap Points race – 5th place
30 Lap Scratch race – 4th place
Omnium – 5th place

NOTE:

  • AM Body Weight 173 lbs

July 15, 2019

MONDAY – 4:15 AM

Bench Press
135 lbs x 8r
225 x 1
235 x 1
240 x 1
225 x 2

Hypertrophy Circuit (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 10r
Barbell Bent Row 135 lbs x 10r
Lateral Lunge – 30 lbs x 8r each leg
Ab twist x 15 each side – 10 lbs

1.5 mile walk

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

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 280 lbs x 5r
50% – 200 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 210 lbs x 10r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE
AM Body weight – 175 lbs

July 3, 2019

WEDNESDAY 5pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 10r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 12r
Barbell Bent Row – 100 lb x 12r
Lateral Lunge – 25 lbs x 10r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

Note:

AM Body weight – 171 lbs