week of may 13

Monday:

Hack squat. 4x10 180
Leg press 4x15 135
Calf press 4x25 135
Front squat 4x10. 50
Stiff deads 4x10 50
Lunges 4x10 each leg 20 lb db
Push-ups 3x30

Wednesday:
Bench press
Shoulder press db
Reverse fly
Bent over row
Upright row
Tricep press
Barbell press
Kb swing 200


Friday-
Hex deadlift
4x10 135
3x5 185

Bent over row 70
4x10

Hex dead
3x1. 215

Stiff legged dead. 95
4x15

Lat pull
4x8. 90

Med ball tosses And twists 14 lb
3 sets of 20

Plie squat 65
4x15

week of april 29

Monday:
hex deadlifts-
135x10
185x5
185x5
185x5
135x8

hack squats
4 sets of 15x135

hang cleans
4 sets of 10x60

overhead press
4 sets of 10x60


friday:
weights -forgot to write it all down

week of april 20

saturday:

Hack squat (135)
Alternating lunges (40)
Plié squat (60)
Single leg dead lift (40)
High volume dead lift (90)


Cardio circuit
50 jumping jacks
50 mountain climbers
50 squats

3 rounds


Tuesday 30 min yoga


Wed
Db shoulder press 22.5 4x10
Assisted pull up 5x5
Lat row 70 4x10
Incline bench 85 5x5
Leg press 175 4x10
Plié squat 55

Thursday

Bench press 105x5
Stiff dead lifts 135x5
Squat 185x 5, 135x10 4 rounds

week of april 8

took most of the week off to visit with my folks, rest and do house renovations.

so ...heres' this week's workout:

Monday april 9:
incline press
65, 75, 95,100,95,85

overhead press
60,60,60,60

SL dead
60
90
100
100
100

Wednesday:
Bench
95
105
115
125
115

Db press
40
35
35

Stiff
80
100
100
100

Plié squat75

Leg press
135


saturday:
back squat
2x8 (135, 155)
5x5 (195, 200, 200, 200, 200)

hex deadlift
2x8 (135)
5x3 (185)

bentover row
5x8 (90)

kb swings
6x20 (40lbs)

week of march 30

Saturday:

Benc press sets of 8
95
115
105
105
95

Db chest press
30 -- sets of 15

Shoulder press
Sets of 8
50 60 60 60

Bent over row reverse grip
Sets of 8
60

Hack squat sets of 8
180
135
135


Monday:
Back squat
Warm up - 135
80 percent- 155
Set 1- 5@185
Set 2 - 8@175
Set 3-8@175

Pull-up assisted (these felt terrible, shoulder hurts)
Warmup -120
80 percent - 100
Set 1-6@90
Set 2-7@100
Set 3-6@100

Bent over row
80 percent 60
Set 1 8@100
Set 2 8@100
Set 3 8@100

KB snatches 80 @ 25
KB swings 80@40

week of march 23

Saturday-
bench press
10x95
5x120
8x115
8x115
8x105

DB pullover
10x40
8x45
8x45
10x40

stiff deadlifts
10x50
8x90
8x100
8x110
8x110

KB swings (50lbs)
8x20

Monday-
Sumo deadlift.
5x135
5x185
5x185
5x155

Front squat
10x65
6x85
6x85
6x85

Db bench
5x40
6x40
6x35

Med ball throws
20x12

Tuesday- interval workout

50 lb barbell complex.
4 Rounds no rest btw sets 8 reps each set
Deadlift
Clean
Press
Front squat
Bent over row
Stiff deads

Step ups 4x10 each leg
20, 15, bw, bw

Jumping jacks 100

5 rounds of 10 burpees then 10 swings

week of march 15

starting a new program for next 3 months:

its based on a program by a trainer named Jem Yeh- his blog is amazing and refreshingly honest and simple.

http://www.jyfitness.blogspot.com/2013/02/super-low-volume-for-dieters-contest.html

Friday- March 15--Day 1

Back squat
Warm up - 135
80 percent- 155
Set 1- 5@175
Set 2 - 8@165
Set 3-8@155

Pull-up assisted
Warmup -120
80 percent - 100
Set 1-6@90
Set 2-7@90
Set 3-6@100

Bent over row
Warmup- 40
80 percent 60
Set 1 8@90
Set 2 8@90
Set 3 8@80


Monday-March 18-
Dead lift
6x135
5x165
5x185
3x205
3x205
5x165

Clean and press
5x70
5x70
5x60
6x60

Lat pull
5x100
5x100
5x100

Wed- March 20
Incline bench
65
75
85
95
95

Overhead press
50
60
60
60

Overhead squats
40
50
60
70

KB swings (40lb)
5x20