Old Skool program

Sometimes it's fun to go against better judgment and all you've learned over the years to simply have fun from time to time. This program does just that. Some may call it a beach muscle program. I call it Old Skool because this is the type of program you will find in every high school across the country and perhaps world.

In a FIVE day split I've completely eliminated a leg day. Honestly, I did it to give my hamstrings time to recover from not properly warming up before softball games. I pulled a hammy last year and find it is easily aggrevated. I have intentions of slowly adding deadlifts and squats after a month or so.

Here are the details of this program.

Monday: Chest (of course)
A) Edward's Bench Parameters (will post the parameters later)
B) Incline BP: 10-8-6-6
C) Pec Deck: 10-8-6-6
D) Dips: 12-10-10
E) Decline Machine (Hammer Strength): 10-8-6-6

Tuesday: Back
A) Pull up/Pull down (Follow Edward's parameters)
B) Bent BB row: 10-8-6-6
C) 1-arm cable row: 12-10-10
D1) Machine Row (Hammer Strength): 12-10-10
D2) Back extension: 12-10-10

Wednesday: Shoulders
A) Standing Military Press: 10-8-6-6
B) Seated DB Press: 10-8-6-6
C) Hang clean: 8-6-4
D) Shrug: 10-10-10
E) Rear Delt machine: 10-10-10
F) DB Side Raise: 10-10-10

Thursday: Biceps
A) BB Curl: 10-8-6-6
B) Incline DB Curl: 10-8-6
C) 1-arm Preacher Curl: 10-8-6
D) Preacher Machine (Flight): 10-10-10
E) 1-arm Cable Curl: 12-10-10

Friday: Triceps
A) Skull Crusher: 10-10-10
B) Tricep Machine (Strive): 10-10-10 superset at all three plate positions
C) Press-down: 12-10-10
D) 1-arm press down: 12-10-10

Cardio: Intervals 2x per week for 15 minutes.

Super Fitness, Toledo

I used the free pass for Super Fitness this morning. The place is huge. It's in an old anchor store of the North Towne Mall in north Toledo. It's on the way to work for me and a friend from work will be able to work out with me since K-Bob is quitting on me. Not really, he's the proud new owner of his very own house. Congrats to him on taking the leap.

So...the gym has everything you could imagine and it's not too crowded. People seem to keep to themselves which is a huge plus. The problem's I see are that they want me to sign to a 3 year commitment. Anyone who knows me (if you're reading this I bet you do) will see my problem here. I just don't commit for that long of a period of time. Not to worry though, I may have found a loop-hole in the gym's policy that'll allow me to break the contract without additional fees.

I guess I'll just sign up and start next week. Here's what we did today.

Thursday 8/30

A) Pull-up: 10 x 3 weighted [60-90s R]
(25 x 3) x 8
BW x 3
BW x 3

B) Bench Press: 10 x 3 [60-90s R]
(195 x 3) x 10

C) Squat: 3 x 8 [30-60s R]
205 x 8
205 x 8
205 x 8

D) Hamstring Curl: 3 x 6 [30-60s R]
90 x 8
90 x 8
90 x 8

D2) Seated Calf-raise:
90 x 12

E) DB Bicep curl
40 x 12

F) Tricep curl (cable press-down)
100 x 12

No more Y

The YMCA has messed up my workout routine for the last time. I am looking for another gym. They closed the gym for a week starting Saturday. I wasn't able to finish last weeks program.

If I knew I couldn't go to the gym I may have stayed up to watch the Tigers pull off an 11th inning win over the yankees.

TVD: Week 3

Friday 8/24

OFF! Throwing fliers on cars to promote TheGamedayPro. Check out the link.

Thursday 8/23

Deadlift: 10 x 3
(300 x 3) x 10

Rack Pull: 3 x 3-5
375 x 5
375 x 5
375 x 5

Flyes: 3 x 8
25 x 8
30 x 8
30 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(135 x 3) x 10

Seated Calf raise
90 x 8 (alt legs)
90 x 8 (both legs)

EZ Bar Bicep curl
65 x 12

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/22

OFF!

Tuesday 8/21

A) Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
25 x 3
BW x 3
15 x 3
15 x 3
15 x 3
15 x 3
15 x 3
BW x 3

B) Bench Press: 10 x 3 [60-90s R]
(195 x 3) x 10

C1) Squat: 3 x 8 [30-60s R]
225 x 8
225 x 8
225 x 5, 135 x 8

C2) DB Bicep curl
40 x 8
40 x 8
40 x 8

C3) Tricep curl (cable press-down)
#7 x 10
#7 x 10
#7 x 10

D1) Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

D2) Standing Calf-raise:
250 x 15
250 x 15
250 x 15

Monday 8/20

OFF! Weekend recovery. . . still.

TVD: Week 2

Sunday 8/19

OFF! - Softball

Saturday 8/18

OFF! - Golf

Friday 8/17

A) Narrow Grip BB BP: 10 x 3
(185 x 3) x 7
(135 x 8) x 3

B) Bent BB Rows: 10 x 3
(185 x 3) x 3
(205 x 3) x 5
185 x 3
185 x 3

C1) Lateral Raises: 3 x 8
25 x 8
25 x 8
25 x 8

C2) Seated calf raise
135 x 10
135 x 10
135 x 10

D) Reverse Lunge: 3 x 6-8
45 x 8
45 x 8
45 x 8

E) DB Curl
40 x 10

F)Cable Press down
#8 x 12

Thursday 8/16

OFF! - MTB in Novi [10 miles]

Wednesday 8/15

Deadlift: 10 x 3
(275 x 3) x 10

Rack Pull: 3 x 3-5
350 x 5
350 x 4
350 x 4

Flyes: 3 x 8
25 x 8
25 x 8
25 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
125 x 3
(135 x 3) x 7
125 x 3
125 x 3

Standing Calf raise machine
215 x 8 (alt legs)
215 x 15 (both legs)

Cable Bicep curl
#9 x 12

Overhead Triceps extension (w/rope)
#6 x 15

Tuesday 8/14

OFF! MTB in Monroe.

Monday 8/13

Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
(BW x 3) x 7

Bench Press: 10 x 3 [60-90s R]
(185 x 3) x 2
(195 x 3) x 8

Squat: 3 x 8 [30-60s R]
205 x 8
205 x 8
205 x 8

Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

Standing Calf-raise (smith machine):
315 x 12
315 x 12

Bicep curl (EZ curl bar)
85 x 10
75 x 10

Tricep curl (cable press-down)
#6 x 10
#8 x 12

TVD: Week 1

Sunday 8/12

OFF! Softball

Saturday 8/11

A) Dips: 10 x 3
(50 x 3) x 10

B) Rows: 10 x 3
(185 x 3) x 10

C1) Lateral Raises: 3 x 8
25 x 8
25 x 8
25 x 8

C2) Standing calf raise (smith machine & box)
315 x 10
315 x 8
315 x 8

D1) Reverse Lunge: 3 x 6-8
45 x 8
45 x 8
45 x 8

D2) BB Curl
75 x 8
75 x 8
75 x 8

E) Skull crusher
75 x 8
75 x 8
75 x 8

MTB @ Lakeshore Park. 10 miles

Friday 8/10

OFF! Tigers game. I'm convinced tigers can't win on a Friday I'm there.

Thursday 8/9

Deadlift: 10 x 3
(250 x 3) x 10

Rack Pull: 3 x 3-5
315 x 5
315 x 5
365 x 3

Flyes: 3 x 8
25 x 8
25 x 8
25 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(115 x 3) x 10

Seated Calf (alt leg)
70 x 12

DB Bicep curl (alt)
45 x 6

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/8

OFF!

Tuesday 8/7

Pull-up: 10 x 3 weighted [60-90s R]
(BW x 3) x 10

Bench Press: 10 x 3 [60-90s R]
(175 x 3) x 5
(185 x 3) x 5

Squat: 3 x 8 [30-60s R]
185 x 8
185 x 8
185 x 8

Hamstring Curl: 3 x 6 [30-60s R]
90 x 6
90 x 6
90 x 6

Standing Calf-raise:
250 x 10

Bicep curl (machine)
? x 10

Tricep curl (machine)
? x 10

I hate machines and especially hated the bicep/tricep machines.

Monday 8/6

Tired from my X-treme MTBiking trip to Mio/West Branch. I will start the program tomorrow.

The Velocity Diet (Altered)

I'll be starting a new program next week. The main purpose of this program is to shed some of the excess weight I've accumulated over the vacationing season.

The original program designed by Chris Shugart is here at T-Nation [The Velocity Diet]. I'll alter the diet portion to fit my needs.

Changes
- I'll eat oatmeal for breakfast
- Lunch will be optional in regard to limiting myself to just a Metabolic Drive shake. Some days a shake will be enough others I'll need to eat something "sensible". However I will only have a shake for dinner.

The workout will remain as prescribed in the original article with NEPA or intervals on the off days.

Training

Day #1: Monday

Pull-up: 10 x 3 weighted [60-90s R]
Bench Press: 10 x 3 [60-90s R]
Squat: 3 x 8 [30-60s R]
Hamstring Curl: 3 x 6 [30-60s R]
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Supplementation

Metabolic Drive protein powder
Hot-Rox Extreme
Creatine
Surge Recovery

Hopefully I'll stay motivated on this one.

UFS - Week 5

Wednesday 8/1

OFF! - I'm getting tired of this program so I think I'll move on to something else starting next week. Vacations will be over for a month after this weekend. This weekend will be a nice jump start for a new program.

I'll hit the gym tomorrow morning but won't post my activity on the blog until next week.

Look for the new program with diet plan later this week.

Tuesday 7/31

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

B) DB Military Press
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

Monday 7/30

OFF! It was a tough vacation.

UFS - Week 4

Monday 7/23

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
65 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
115 x 10
115 x 10
115 x 10
115 x 10

B) DB Military Press
35 x 10
35 x 10
35 x 10
35 x 10

C) Hang Clean
115 x 10
115 x 10
115 x 10
115 x 10

D1) Side raise
10 x 10
10 x 10
10 x 10
10 x 10

D2) DB Vertical raise
10 x 10
10 x 10
10 x 10
10 x 10

E) Standing Calf Raise (machine)
250 x 10
250 x 10
250 x 10
250 x 10

NOTE: Complexes in this program are used mainly as a warm-up. 4 sets of 5 reps, I've found, to be adequate for warming up. So, I'll keep the set/reps the same, but may increase weight as the weeks go on.

UFS - Week 3

Friday 7/20

This week did not end well either. Check back Monday around lunchtime to see if I've gotten off my lazy ass.

Tuesday 7/17

This week has not started out as well as I'd hoped. After watching the sun come up 3 days in a row and living like a rock-star I chose to sleep in yesterday and today. I'll hit it tomorrow with Monday's workout then follow the program except I'll cut out leg day this week because I'm going back up north Friday.

No more excuses for this week.

UFS - Week 2

Extended weekend

OFF - I can be found on the Au Sable River if ya need me but I'll be back on Monday to do it all over again. Enjoy the incredible weekend!

Thursday 7/12

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

A) BB Bench Press
135 x 15
135 x 15
135 x 15

B) Incline DB Bench Press
45 x 15
40 x 15
35 x 15

C) Cable Fly
#4 x 15
#4 x 15
#4 x 15

D) Dips
BW x 15
BW x 15
BW x 15

E) Skull Crusher
55 x 15
55 x 15
35 x 5

F) Cable Press-Down
#3.5 x 15
#3.5 x 15
#3.5 x 15

Only 30s rest between sets is key. It'll hurt.

Wednesday 7/11 (On vacation Friday so I eliminated this rest day)

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
55 x 5
55 x 5
55 x 5
45 x 5
45 x 5

A) Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

B1) Romanian DL
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

B2) Seated Calf Raise
160 x 5 (cramped)
135 x 5
135 x 5
135 x 5
135 x 5

C) Step-up [alternate legs]
45 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Tuesday 7/10

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

A) Deadlift
205 x 10
205 x 10
205 x 10
205 x 10

B) Pull down
#10 x 10
#10 x 10
#10 x 10
#10 x 10

C) Cable Row [palms up]
#8 x 10
#8 x 10
#8 x 10
#8 x 10

D) Preacher curl
65 x 10
65 x 10
65 x 10
65 x 10

E) Alt. DB curl
25 x 10
25 x 10
25 x 10
25 x 10

Monday 7/9

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
115 x 15
95 x 15
85 x 15

B) DB Military Press
20 x 15
20 x 15
20 x 15

C) Hang Clean
105, 95 x 9, 6
95 x 15
95 x 15

D1) Side raise
5 x 15
5 x 15
5 x 15

D2) DB Vertical raise
5 x 15
5 x 15
5 x 15

E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5

UFS - Week 1

Weekend 7/7-7/8

OFF!

Friday 7/6

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5

A) BB Bench Press
175 x 5
175 x 5
175 x 5
175 x 5
175, 155 x 3, 2

B) Incline DB Bench Press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

C1) Cable Fly
80 x 5
95 x 5
95 x 5
95 x 5
95 x 5

C2) Dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

D) Skull Crusher
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

E) Cable Press-Down
#5 x 5
#5 x 5
#6 x 5
#6 x 5
#6 x 5

Thursday 7/5

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
45 x 5
55 x 5
55 x 5
55 x 5

A) Squat
185 x 10
185 x 10
175 x 10
175, 155 x 7, 3

B) Step-up
25 x 10
25 x 10
25 x 10
25 x 10

C) Romanian DL
135 x 10
135 x 10
135 x 10
135 x 10

D) Calf Raise (leg press)
250 x 15
340 x 12
340 x 12
340 x 12

Wednesday 7/4

OFF! Saw Transformers with the family.

Tuesday 7/3

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5

A) Deadlift
185 x 15
185, 165 x 4, 11
165 x 15

B) Pull down
#8 x 15
#9 x 15
#9, #8, #7 x 4, 5, 6

C) Cable Row
#7 x 15
#7 x 15
#6 x 15

D) Preacher curl
55 x 15
55, 45 x 7, 8
45 x 15

E) Alt. DB curl
15 x 15
15 x 15
15 x 15

NOTE: With this as well as most other programs it's important to get the prescribed reps in on each set even if you must reduce weight as you see I've done above.

Monday 7/2

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
75 x 5
65 x 5
65 x 5
65 x 5

A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

B) DB Military Press
45 x 5
45 x 5
45 x 5
50 x 5
50 x 5

C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
320 x 5
320 x 5

Undulating-Fat Loss-Strength: Summer 2007

This program follows a couple principles I've learned from reading articles by Alwyn Cosgrove as well as personal experience. It may prove to be too time consuming so this initial work load may be altered or reduced for best results.

I am most excited to try the complexes as a warm up. I fear the complex lifts may be enough but we'll live and learn and perhaps puke in the process. Check out the article for the intimate details.
Complexes for Fat Loss by Alwyn Cosgrove.

Read Cosgroves article on undulating periodization for the science behind the set/rep/rest parameters. The basic scheme we'll follow is:
5 x 5 Rest: 90s
3 x 15 Rest: 30s
4 x 10 Rest: 60s
Repeat

As you'll see the program is a 4 day split so Monday and Friday in week 1 will have a 5x5 scheme, but in week 2 Monday and Friday will be 3x15. Again, read the article for all the details if you're still confused.

The complexes will follow different parameters which are:
Week 1: 4 x 5 Rest: 90s
Week 2: 5 x 5 Rest: 75s
Week 3: 5 x 6 Rest: 60s
Week 4: 6 x 6 Rest: 45s

Here are the details you've been waiting for.

Monday

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]

A) Push Press
B) DB Military Press
C) Hang Clean
D1) Side raise
D2) Vertical Row
E) Standing calf raise

Tuesday

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)

A) Deadlift
B) Pull down/Chins
C) Cable Row/Bent BB Row
D) Preacher curl
E) Alt. DB curl

Wednesday

NEPA (Non Exercise Physical Activity)

Thursday

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press

A) Squat
B) Step-up
C) Seated calf raise
D) Wall sits [time then try to do better next week]
E) jump rope/jacks [if still able to walk]

Friday

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)

A) BB Bench Press
B) Incline DB Bench Press
C1) Cable Fly
C2) Dips
D) Skull Crusher
E) Cable Press-Down

Saturday

NEPA (Non Exercise Physical Activity)


Sunday

OFF

Thats it!

Phase IV: Week 7 (Final week: See note)

Sunday 7/1

OFF: softball

This program is officially over. The next four weeks will be a totally new program with a totally new objective. We're going to increase strength along with cutting.

Saturday 6/30

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
185 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
135 x 15
135 x 15
115 x 15
Rest: 40s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 10, 25 x 5

B2) BB Bench Press
115 x 15
115 x 15
95 x 15

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#7 x 15
#7 x 15
#7 x 15

C2) Seated rows (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Friday 6/29

18 minute run: 9 minutes backward; 9 minutes forward (alternated every 2 minutes until 16min then finished with 1min intervals with higher intensity)

Thursday 6/28

Circuits: 6 x 4
Rest: 25s between exercises

A1) Power-clean
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

A2) Dips
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
185 x 4
185 x 4
185 x 4
175 x 4
175 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes 10s. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Wednesday 6/27

16 minute run: 8 minutes backward; 8 minutes forward

Tuesday 6/26

Circuits: 4 x 9 (do not alternate on single limb exercises)

A1) Lunge
40 x 9
40 x 9
45 x 9
40 x 9

A2) 1-Arm DB Shoulder Press (exception to the posted rule of not alternating)
50 x 9
50 x 9
40 x 9
40 x 9

A3) 1-Leg DB Deadlift
40 x 9
45 x 9
45 x 9
40 x 9

A4) 1-Arm DB Row
60 x 9
60 x 9
60 x 9
60 x 9

A5) DB Bench Press
65 x 9
65 x 9
65 x 9
65 x 9

B) Wall Sits
3 sets: As long as possible without cheating.

C) Elliptical Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Monday 6/25

OFF - Finals are always getting in the way of my training.


NOTE: Something happened with our counting the weeks. This will be the last week of this program!

Phase IV: Week 6

Weekend 6/23-24

OFF - Mikey and Lauren's wedding in Chicago!
K-bob went fishing with his dad and the Henrys.

Friday 6/22

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
155 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
115 x 15
115 x 15
115 x 15
Rest: 45s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 15

B2) BB Bench Press
115 x 15
115 x 15
105 x 7 - 95 x 8

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C2) Seated rows (palms up grip)
#5 x 15
#5 x 15
#5 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Thursday 6/21

Work, school and...blah blah yada yada (all excuses)
We skipped the backward running today.

Wednesday 6/20

Circuits: 6 x 4
Rest: 30s between exercises

A1) Hang-clean
165 x 3
155 x 4
155 x 4
145 x 4
145 x 4
135 x 4

A2) Dips
50 x 4
50 x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
175 x 4
175 x 4
175 x 4
165 x 4
155 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Tuesday 6/19

15 minute run: 7.5 minutes backward; 7.5 minutes forward

Monday 6/18

Circuits: 4 x 8 (do not alternate on single limb exercises)

A1) Lunge
40 x 8
40 x 8
40 x 8
40 x 8

A2) 1-Arm DB Shoulder Press
50 x 8
50 x 8
45 x 8
40 x 8

A3) 1-Leg DB Deadlift
45 x 8
45 x 8
40 x 8
40 x 8

A4) 1-Arm DB Row
60 x 8
60 x 8
60 x 8
55 x 8

A5) DB Bench Press
65 x 8
65 x 8
65 x 8
65 x 8

B) Wall Sits
3 sets: As long as possible without cheating.

C) Cycle Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Phase III: Week 5

Weekend 6/16-17

OFF (both days)

Friday 6/15

A) Front Squat
125 x 16

B) Bent BB Row
115 x 16

C) Step-Ups
40 x 16 [per leg]

D) BB Hack Squat
115 x 16

E) Dips
BW x 16

F) Reverse Crunch
BW x 16
(Rest 60s between exercises and 120s after "F". We set up all stations prior to starting to keep rest periods consistent)

G1) 1-Arm DB Snatch
45 x 16 [per arm]
45 x 16 [per arm]

G2) Clap Push-Ups
BW x 16
BW x 16 (Pressed off a bench)

G3) Forward Lunges
25 x 16 [per leg]
25 x 16 [per leg]
(Rest 45s between "G" exercises. Rest 90s then repeat "G" exercises)

H) Jumping Jack/Rope Jumping for 12 minutes straight

Thursday 6/14

Stationary Bike:
80s moderate
40s sprint

17.5 minutes Total

Wednesday 6/13

Circuit A (10s rest between each exercise. 90s rest between circuits)
A1) Good Mornings
95 x 11
95 x 11
95 x 11
95 x 11

A2) DB Romanian Deadlift
65 x 11
65 x 11
65 x 11
65 x 11

A3) Reverse Lunges
35 x 11
35 x 11
35 x 11
35 x 11

Circuit B (10s rest between each exercise. 90s rest between circuits)
B1) Incline BB Press
115 x 11
115 x 11
115 x 11
115 x 11

B2) Standing Military BB Press
75 x 11
75 x 11
75 x 11
65 x 11

B3) DB Side Raise
10 x 11
10 x 11
10 x 11
10 x 11

Circuit C (10s rest between each exercise. 90s rest between circuits)
C1) Pull-down
#9 x 11
#9 x 11
#9 x 11
#9 x 11
I'm not sure what the weight equivalent is for plates on the Cybex machine so I'll just note which plate I use.

C2) Bent BB Row
115 x 11
115 x 11
115 x 11
115 x 11

C3) DB Upright Row
20 x 11
20 x 11
20 x 11
20 x 11

D) Jumping Jack/Rope Jumping for 11 minutes straight

Tuesday 6/12

Stationary Bike:
80s moderate
40s sprint

16 minutes Total

Monday 6/11

A) Deadlift (Rest 45s between sets)
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3

B) Decline Barbell Bench Press (Rest 45s between sets)
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3

C) Chin-ups (body weight)/Pull-downs
BW x 4
BW x 3
BW x 4
BW x 3
BW x 4
BW x 3
#12 x 4 [started pull-downs on this set]
#12 x 3
#12 x 4
#12 x 3

D) Jumping Jack/Rope Jumping for 10 minutes straight

Phase III: Week 4

Sunday 6/10

Scheduled OFF.

We'll play softball today.

Saturday 6/9

Today we rode what may be one of the best MTbike trails in the area. We rode a trail in Novi called Lakeshore Park, formerly Novi Tree Farm.

The ride lasted about 1.5hrs and approximately 10 miles.

Friday 6/8

A) Front Squat
115 x 15

B) Bent BB Row
105 x 15

C) Step-Ups
40 x 15 [per leg]

D) BB Hack Squat
105 x 15

E) Dips
BW x 15

F) Reverse Crunch
BW x 15
(Rest 60s between exercises and 120s after "F". We set up all stations prior to starting to keep rest periods consistent)

G1) 1-Arm DB Snatch
35 x 15 [per arm]

G2) Clap Push-Ups
BW x 15

G3) Forward Lunges
25 x 15 [per leg]
(Rest 45s between "G" exercises. Rest 90s then repeat "G" exercises)

H) Jumping Jack/Rope Jumping for 12 minutes straight

Thursday 6/7

One of the most important components to a demanding program is rest. Most programs like this require, not recommend, but require 8 hrs. of sleep per night. I think we've both been neglecting this aspect of our training.

Last night we rode a trail in Adrian for about an hour. The trail is average at best and is really not worth the drive to Adrian but it was still good to get out.

We skipped the 17.5 minute stationary bike ride this morning for much needed rest, I'd say.

We'll be back at it again tomorrow.

Wednesday 6/6

Circuit A (10s rest between each exercise. 90s rest between circuits)
A1) Good Mornings
95 x 10
95 x 10
95 x 10
75 x 10

A2) DB Romanian Deadlift
65 x 10
65 x 10
65 x 10
65 x 10

A3) Reverse Lunges
40 x 10
40 x 10
40 x 10
35 x 10

Circuit B (10s rest between each exercise. 90s rest between circuits)
B1) Incline BB Press
135 x 10
135 x 10
115 x 10

B2) Standing Military BB Press
95 x 10
85 x 10
75 x 10

B3) DB Side Raise
15 x 10
10 x 10
10 x 10
In my exhaustion I mis read the directions and only did 3 sets instead of 4.

Circuit C (10s rest between each exercise. 90s rest between circuits)
C1) Pull-down
#9 x 10
#9 x 10
#9 x 10
#9 x 10
I'm not sure what the weight equivalent is for plates on the Cybex machine so I'll just note which plate I use.

C2) Bent BB Row
115 x 10
115 x 10
115 x 5 - 95 x 5
95 x 10

C3) DB Upright Row
25 x 10
25 x 10
20 x 10
20 x 10

D) Jumping Jack/Rope Jumping for 11 minutes straight

Tuesday 6/5

Stationary Bike:
60s moderate
30s sprint

16 minutes Total


Monday 6/4

A) Deadlift (Rest 45s between sets)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

B) Decline Barbell Bench Press (Rest 45s between sets)
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

C) Chin-ups (body weight)
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 2
BW x 3
BW x 3

D) Jumping Jack/Rope Jumping for 10 minutes straight