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