strength training redux.

The goal tonight was to deplete glycogen and get a killer workout. Goal achieved.

Board Press - 2/3/4(2, 3, 4 Board Press done in succession with 10 seconds rest):
315x6x3
295x6x3
275x6x3

Rotator Bar - JM Press:
60x15x1
120x12x1
130x12x1

Inverted Rows on Elite Rings:
BWx10x3

Straight Bar Cable Curls:
80x10x3

Push-Ups - Elevated with Band:
Blk Bandx12x2

Trap 3:
10x12x2

Dead Treadmill Run:
30 secondsx1x3

Duration: 90 minutes

Leg day! Not much to mention except that I’ve decided to start taking jiu jitsu classes.

Squats - Barbell:
135x5x1
225x5x1
275x5x1
295x5x1
315x5x1
335x5x1
225x20x1

Super Wheel - Hamstring Curl:
BWx10x3

Back Extension with Hold:
12lb Med ballx10x3

Front Foot Elevated Lunges with Cable:
50x10x3

Duration: 90 minutes

I felt pretty good this evening. I had a nice carb up weekend and was recovered from Strongman Saturday. I’m down 25lbs in the last 8 weeks and am feeling great!

Swiss Bar Incline Bench Press(Rest for 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x4x1

Swiss Bar Incline Bench Press:
215x3x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x3x1

Swiss Bar Incline Bench Press:
215x4x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x8x1

Swiss Bar Incline Bench Press(Rest 10 Seconds):
215x3x1

Swiss Bar Incline Bench Press:
215x3x1

Band Assisted Pull-Up(Rest 10 Seconds):
Green Bandx6x3
Green Bandx3x3

Push-Up with Black Band:
Blk Bndx12x3

Standing Barbell Row - Rotator Bar:
140x12x3

Seated Neutral Grip Should Press:
65x12x2

Face Pull:
105x12x2

Duration: 90 minutes

Floor Press - Swiss Bar:
275×5x5

Barbell Rows - Rotator:
135×12x5

Elite Rings - Rows:
BWx10×3

Push-Up with Band:
Green x10×3

Band Pushdown:
Green xAMPx3

Hammer Curl - Rotator Bar:
60×10x3

Duration: 90 minutes

Chris, Aaron and I met up at GB this morning to train legs. We all felt pretty beat up from our conditioning session the evening before but made a go of it.

Trap Bar Deadlift:
135x3x1
185x3x1
225x5x1
275x6x1
325x6x1
405x6x1

Back Extension with Med Ball(2 second hold at top):
12x10x3

Bulgarian Split Squat:
BWx8x1
20x8x2

Duchaine Calf Raise:
50x10x3

Duration: 80 minutes

Today’s workout was more hypertrophy specific and I enjoyed it thoroughly! I picked up some chalk last week from Elite and have been using it nonstop - the dungeon is a bit damp and I tend to sweat alot, so the chalk definitely helps out! We got our work in tonight and then I went to play flag football, we won our game and beat the #1 team in the league - hooray!

Incline Bench Press Barbell with 2 second Pause:
275×4x1
265×4x1
265×4x1
275×4x1

Neutral Grip Dumbbell Press(Too Light, upped reps and then switch order of lift after push ups):
65×8x1
65×8x1
65×17x1
65×6x1
40×5x1

Push-Up on rings with feet elevated:
BWx8×2
BWx6×1
BWx4×1

Pull Ups:
Blk Bandx6×1
Blk Bandx6×1
Blk Bandx5×1
Green Bandx6×1

Bent Over Rows - Rotator Bar:
120×12x4

Face Pulls:
60×12x4

Duration: 90 minutes

Chris and I spent the afternoon picking up a Glute Ham Raise from the PPC in Northfield. I think he got a great deal on it and was excited to use it tonight.

Deadlift - barbell:
275×3x8

Glute Ham Raise:
BWx4×4

Front Foot Elevated Squats with Cable:
60×10x3

Back Extension with 3 Second Hold:
12×10x3

Duration: 90 minutes

I got up early (for me at least) on Saturday to train with Chris and Aaron at GB. I started my diet on March 9th and have been sticking to it for the last 5 weeks. I’m down 23lbs so far, I know that a lot of this was water but the rest is definitely fat. I havent lost any strength, my conditioning is improving and my clothes are fitting loose! I have a shot to look decent this summer!

Incline Bench Press - Barbell:
275x5x1
300x5x1
300x5x1
305x4x1

Pull Ups - Band Assisted, Pronated/Supinated:
Black Bandx4x4

Rotator Bar Rows:
175x12x3

Push-Up - Black Band/Dumbells:
BW+Blk Bandx12x3

One Arm Row - Standing in Power Rack:
95x8x3

YTLs:
8x12x3

Duration: 90 minutes

straight up squat day…followed by a great game of flag football with my buddies! i took a few days off starting last saturday, i had a sore muscles/joints and rested an extra day coming out of the weekend. we also cleaned out the weightroom at GB and reorganized everything

Squats - Barbell:
95×10x1
135×10x1
225×5x1
315×5x1
335×5x1
355×3x1
315×5x1

front foot elevated squats with cable:
50×12x4

Duration: 60 minutes

rested an extra day and am excited in the newly designed GB gym

bench press - barbell with red bands:
185x3x8

JM Press - rotator bar:
125x12x1
145x12x1
165x12x1
165x12x1

chest supported db rows:
65x10x4

rotator bar curls:
50x10x4

Duration: 90 minutes