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

June 26, 2019

WEDNESDAY 6pm

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 8r 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 25 lbs DBs x 12r
Barbell Bent Press 100 lb x 12r
Lateral Lunge – 30 lbs x 8r 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 – 172.5 lbs

June 19, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 12reps
Pull up – 5r
Split squat – 135 lb x 8r (4/4)
Single leg RDL – 24 kg x 10r (5/5)
Push press – 135 lbs x 4r
Chinup – 5r
Ab wheel x 10r

2 mile weighted walk

WEDNESDAY – 7PM

CYCLING (track – 96” & 98” gear)
1 hour warmup
5 lap scratch race – 8th place
Chariot  – 3rd
Keirin – 2nd
Unknown distance (10 laps) – 2nd

Omnium – 6th place out of 17 riders

NOTE:

  • Day 58 – AM body weight 173 lbs
  • Adapting to 40 lb vest
  • I made an early move in the scratch race but couldn’t hold on.  These were my first chariot and keirin races. I was over-geared for the chariot and couldn’t close the gap in just one lap.

June 13, 2019

THURSDAY 4AM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
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 12 x 2s
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 95 lb x 12r
Lateral Lunge – 25 lbs x 9r each leg
V ups x 15r

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

NOTE:

  • Day 52 – AM Body weight 173 lbs

June 6, 2019

THURSDAY 11 AM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
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 12r each leg x 1s; 25 lbs DBs x 12 x 2s
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r; 30lbs DBs x 12r
Barbell Bent Press 95 lb x 12r
Lateral Lunge – 30 lbs x 8r each leg
V ups x 15r

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

NOTE:

  • Day 45 – AM Body weight 172 lbs

May 24, 2019

FRIDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Front bar dip – 5reps
Pull up – 5r
Lateral raise – 20 lb DBs x 8r
Overhead press – 95 lbs x 5r
Chin up – 5r
Ab wheel x 10r

1 mile weighted walk

NOTE:

  • AM Body weight 172 lbs
  • Day 32. Current body fat @ 12.5
  • Legs need to recover from cycling workout last night.
  • May add 4 lbs to vest in the next two weeks

 

May 22, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 13reps
Pull up – 5r
Split squat  –  135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
Overhead press x 1; Push press x 2 – 135 lb
Chinup – 5r
Ab wheel x 8r
Lateral Raise – 20 lb dbs x 8r

1.5 mile weighted walk

WEDNESDAY 6PM

1. Warm up 
15 min @ 3 RPE
 60-100 rpm
2. Active 
15.0 sec @ 6 RPE 
135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
3. Recovery
 10 min @ 6 RPE
4. Active
 15.0 sec @ 6 RPE 
135-200 rpm. Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
5. Recovery
 10 min @ 6 RPE
6. Active
 15.0 sec @ 6 RPE
135-200 rpm.  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
7. Recovery
 10 min @ 6 RPE
8. Active
 15.0 sec @ 6 RPE
135-200 rpm  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
9. Recovery
 10 min @ 6 RPE
10. Cool Down 
10 min @ 3 RPE

NOTE:

  • AM body weight 172
  • Day 30 – 15% to 10% body fat program

May 21, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Overhead press – 115 lbs x 4r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

TUESDAY 6PM

CYCLING (track sprints)

200 meters – 14.28
Match sprint – 3 lap x 2 (1st,1st)

NOTE:

AM body weight 173
Day 29 – 15% to 10% body fat program
Lowered my 200 m time by .16