Paul's Fitness Blog
Wednesday, March 9, 2016
Legs
Long leg session with Brett and Ryan
LB Back Squats
135x5
135x5
185x5
185x5
235x5
275x5
315x5
335x4
Front Squats
135x5
185x3
205x3
225x3
245x4
Back Squat Drop set
225x8
185x11
135x15
Band Deadlift (touch and go)
255x5
275x5
305x5
325x5
325x5
Leg Extension - 3x12.....200
Hamstring Curl - 3x12....105
Holy pr, 4reps at 335 was flipping tough as shit, front squats felt nice to do again, 245 was a grinder for 4 reps.
Upper Push
Barbell Bench Press
135x8
185x8
185x8
185x8
185x8
Shoulder Press - 3x5.....135
Cable Fly - 35x10, 40x10, 10, 10
Cable Bench Press - 35x10, 40x10, 10, 10
Single Arm Bench Press - 3x12.....50
Close Grip Handle Pushups - 3x15
Plate Squeeze twist - 3x8......5s
Single Arm Pushdown - 20x12, 25x12, 25x12
Sunday, March 6, 2016
Conditioning
Conditioning with Eric and Simona.
40 seconds on, 20 seconds rest, for 5 consecutive rounds
Ecomill Run
Rowing Machine
Double Unders
Jacob's Latter, 5 rounds of 20 second max effort sprint
Cable Ab Curl - 3x12.....14
Fun but tough conditioning circuit, the double unders were easily the hardest part, but it was nice having workout partners.
Pull
Superset
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10
Standing Cable Row
52.5x8
62.5x8
67.5x8
67.5x8
Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10
Chinups - 7, 6, 5, 5
Reverse Cable Fly
10x15
12.5x10
12.5x10
12.5x10
TRX Bicep Curl - 3x12
Reverse Wrist Curl - 55x10, 45x10, 45x9
Wednesday, March 2, 2016
Legs
Simple leg day with Brett
LB Back Squats
135x5
135x5
185x5
225x5
275x5
315x5
335x3
Back Squat drop set
225x10
205x8
135x15
Band Deadlifts (resetting)
255x5
275x5
295x5
295x5
255x10 (touch and go)
That's all we had time for. Very happy with the heavy sets, my squats felt really good today, my set at 335 might be a personal record, but I'm not sure. The drop was brutal, my core, lungs, and quads were begging for me to stop. The deadlifts with the band felt really good also.
Upper Push
Worked out with Ryan and Brett today, let them call the workout (more Ryan)
DB Bench Press
80sx6
90sx6
100sx5
Incline Cable Bench Press
37.5x10
47.5x10
52.5x10
52.5x10
HS bench Press
140x8
160x8
160x8
160x8
Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10
Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10
Conditioning
Untimed, but fast as possible
Ecomill Run - 0.30, 0.25, 0.20, 0.15
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet
Kettlebell Swing - 4x20
10 Minutes of boxing
Plank Pulldown - 3x10.....22.5
The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.
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