Training Log: Part 26

1/21/18

Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20

Rower

12500m

1/22/18

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3 x 2sets

405 x 7

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 20 x 2 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

1/23/18

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10 x 3 sets

6 Plates x 5 x 4 sets

Prowler

3 x 100 feet

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

Row

1/2 Marathon

1/24/18

Bench

315 x 5 x 3 sets

335 x 5 x 3 sets

Close Grip

275 x 6 x 3 sets

Dips

4 x 15 Reps

Lilly Shrugs

4 x 15 Reps

Tri Pushdowns/Bicep Curls

3 x 15 Reps each

Row 500m/1:00 Rest x 10 Rounds- 26:20 total time

Training Log: Part 25

1/17/18

Squats

ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE

Warm Up

225 x 6

275 x 5

315 x 3 x 3 sets

365 x 1 x 3 sets (Paused)

45 seconds rest Periods

GIANT SET:

*DB Clean to Shoulder then Squat-6 Reps

*DB Farmers Walk/Squat 50ft For time. Try to go faster each time

*Lunge-7 Reps Per Leg

**4 Rounds: no rest between sets, 90 seconds between rounds

SUPERSET:

*KB Snatch-5 per arm

*KB Side Swings

**3 Rounds. No rest between sets, 60 seconds between rounds

*KB Deadlifts: 2 sets x 10

*Push Up w/Hands on KB (Both Hands on the Bell

3 sets x 10 https://youtu.be/oukwI8_EKes

*Lilly Shrugs: 4 sets x 12 Reps

1/18/18

FLOOR PRESS

Warm Ups

225 x 6

275 x 5

315 x 5

345 x 3 x 3 sets

375 x 2-3 x 3 sets

60 secs rest

CG Floor Press

300 x AMRAP-14

60 seconds rest between

SUPERSET

*KB Alternating Curls-8 Curls per arm

*Kneeling PushUps – AMRAP for 20 secs

**3 Rounds. No rest between sets. 60 seconds between rounds.

JUMP ROPE

75 seconds (Pace yourself. If no rope just stationary jumps) 4 Rounds

Squats

50% x 8 x 4 sets

45 seconds rest

1/19/18

Rest

1/20/18

Deadlifts

Warm Up

405 x 4 x 3 sets

475 x 2 x 3 sets

525 x 2 x 2 sets

Superset

*KB Clean x 8 Reps (One Arm per Round)

*Snatch Grip Deads- 315 x 4

4 Rounds

Olympic Squat

275 x 4 x 4 sets

Superset

DB Farmers 25 ft, 10 Push-ups, 25ft

Lunges 12 strides

3 Rounds

40 yard Yoke x 8

:45 Minute Rest

(WARM UP BEFORE YOKE)

Choose one

1/20/18

Incline DB Palms Facing

80 x 15

100 x 15

110 x 12

120 x 12

SUPERSET

130 Skullcrusher x 12

(Same Preacher Curl Bar for Both)

Chest Press x 12

3 Rounds

SUPERSET

Face Pulls-10

Pushups- 12

4 Rounds

Superset

KB One Arm Side Swings- 10

KB Lilly Shrugs-10

4 Rounds

Lat Pulldowns

4 x 12

Training Log: Part 18

11/21/17

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3 x 4 sets

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 20 x 2 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

11/22/17

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10 x 8 sets

4 Plates x 20

Prowler

3 x 100 feet

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

Training Log: Part 17

11/20/17

Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20

Rower

2500m

Today was awesome because a client I train was going for some rep work so I jumped in with him. He was squatting so I spotted him, and then went about the rest of the workout. He’s 17 and just over 200 lbs but squatted ATG 315 x 15 reps. He’s such a great kid!

Got up early and did yoga this morning and my knee feels awesome after!! Great workout and I’m feeling strong!