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.

September 25, 2019

WEDNESDAY 2PM

Pull-ups- 1s x 24r

WEDNESDAY 5PM

CYCLING (velodrome; A category – 12 riders; 100” gear)
1 hour warmup
Marymoor crawl (1 Lap sprint from track stand) – 8th
10 lap Split Scratch – 6th
Unknown distance/sprints – 7th

NOTE:

  • AM Body weight – 174 lbs 12% bf
  • Final races of 2019 season
  • I’m putting out more power than earlier in the season. I’m curious what a better structured and focused off season will produce next season.
  • Areas to improve: power, top speed, cadence.

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