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.