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Tuesday 11/10
Entering a New Phase After the bulking period of winter break, I’m going to spend these next 3 months preparing for beach season. That means cutting down on calories and upping cardio. The tough part about this is that if you cut too many calories, then you lose muscle. To avoid that, it becomes even [...]
12/6
Push Day French Press 4 of 4-8 @ 65: 8, 8, 6-1, 5 Pull-up/push-up 4 of 5/15: 5/15, 5/15, 5/15, 5/10-5 Squats: 115, 155, 185, 205, 225, 235 (5), 235 (5) Pre-hab band pull apart 4 of 15: 15, 15, 15, 15 Renegade Row 3 of 8 @ 45: 8, 8, 8 Power Clean to [...]
Sunday 12/4
Pull Day DL 3 of 4-6: 215 (6), 225 (2, 4 switch), 225 (6, 5, 4, 3, 2 switch) Pull-up 5 max sets: 7, 4 wide, 3 L-sit, 4 v, 3 Inverted Row 3 of 8-10: 6-2, 6-2, 5-3 Rollout 3 of 8-15: 12, 12, 12 Been doing widowmakers (15 reps of 80% of 5 [...]
Friday 12/2
Leg Day Squats 3/1 of 4-8/10-15 @ 225/185: 6, 6, 7, 15 Glute Ham Raise 4 of 8-10: 8, 8, 8, 8 Bulgarian Squat 4 of 6-8 per side @ 50: 8, 8, 8, 4-4 Farmer Walk 2-4: 3 Pullups: 5 regular, 5 v-grip, 2 wide-grip, 6 L-sit, 1 wide-grip, 5 L-sit
Wed 11/30
Push Day French Press 4 of 4-8 @ 60: 8, 8, 8, 5-3 (front) Pull-up/push-up 4 of 5/15: 5/10-5, 5/15, 5/15, 5/15 Squats: 115, 155, 185, 205, 225, 235 (4), 235 (4), 235 (3), 235 (3), 235 (3) Pre-hab- band pull apart 4 of 15: 15, 15, 15, 15 Renegade Row 3 of 8 @ [...]
Tuesday 11/16
Push Day Pull-up/push-up 4 of 5/15: 5/15, 5/15, 5/10-5, 5/8-7 Pre-hab- band pull apart 4 of 15: 15, 15, 15, 15 Renegade Row 3 of 8 @ 35: 8, 8, 8 French Press 4 of 4-8 @ 55: 5, 6, 5, 7(military) Squats: 115, 155, 185, 205, 225, 225, 225, 235(3)
Monday 11/14
Pull Day DL 3 of 4-6: 215 (4), 215 (2), 215 (2, 2 hook) Pull-up 5 max sets: 6, 5 v-grip, 5 L-sit, 5, 5 L-sit Inverted Row 3 of 8-10: 8, 8, 8 Rollout 3 of 8-15: 10, 10, 10 Squats for extra points pyramid of 5: 115, 155, 185, 205, 225, 225, 225 [...]
Day 2
Today’s Workout: Pullup x12 Deadlift @ 185lb x25 Pushup x30 Box Jump @30″ x26 Floor Wiper @135lb x26 Turkish Get Up @ 45-50-55lb x1 per side per weight Pullup x12 Rest Squat Pyramid @empty bar -> 5-rep max x5
Welcome to Boot Camp
This is Day One. It won’t be easy, no matter if you’re out working for the first time, or you’ve been a gym rat as long as you can remember. It will get easier, though, I can promise you that. You’re going to get stronger, faster, leaner, and meaner. You’re going to learn to love [...]