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 7, 2020

TUESDAY 4 AM

Circuit x 4 sets (+ 8 lbs vest)

Decline Push-up x 10r
Barbell Split squat – 100 lbs x 5r each leg
Barbell overhead press – 100 lbs x 5r
DB side raise – 15 lbs DBs x 8r
DB front raise – 15 lbs DBs x 8r
DB bent side raise – 15 lbs DBs x 8r
AB wheel x 10r

2 mile weighted walk

TUESDAY – 5PM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
 15 min – 112 W
8 min – 206 W (12/26 – 206 W)
5 min – 132 W
8 min – 207 W (12/26 211 W)
5 min – 129 W
8 min – 213 W (12/26 219 W)
5 min @ 128 W
8 min – 219 W (12/26 221 W)
Cool Down
10 min – 112 W

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.

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 10, 2019

THURSDAY – 4 AM

CIRCUIT x 5
Turkish Get-up – 24 kg up/down both sides x 1r
Hip Thrust – 225 lbs x 15r

2 mile walk (+26 lbs)

THURSDAY 5:30 PM

CYCLING  (indoor trainer)
Warm up 5 min @ 80 W active recovery
15 min @ 150 W Tempo
15.0 sec @ 300 W Hi cadence, low gear (39-18) Max effort
04:45 @ 150 W Tempo
Repeat x 4
20min @ 150 W Tempo
5 min @ 100 W Recovery cool down

NOTE:
AM Body weight – 173 lbs