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

December 18, 2019

WEDNESDAY– 5:30 PM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
15 min – 113 W
8 min – 203 W
5 min – 125 W
8 min – 205 W
5 min – 133 W
8 min – 204 W
5 min @ 121 W
8 min – 209 W
Cool Down
10 min – 110 W

NOTE:

Right lower lumbar pain started on Tuesday PM. Likely caused by T Getup exercise Monday AM. I haven’t done TGU in months and I did them before my spine was warmed up. Muscles and fascia around mid torso and spine tighten up (normal DOMS) and it is exacerbated by driving and sitting all day. Unfortunately I have history of lumbar disk pathology which can flare abruptly. Yesterday afternoon was 9 out of 10 pain level. I will count that as day 1. This usually takes 5-7 days to stabilize and 2 weeks until I can resume heavier lifts. Riding doesn’t pose much difficulty. My biggest limitation is extension movement.

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 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 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 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

September 19, 2019

THURSDAY 10AM

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