2013 Training

[grit]

Monday 6/3/2013
Day 1

Incline Barbell Press (1.5 min rest)
185x5
205x5
185x8x5

Weighted Chin-Ups (1.5 min rest)
45x10x5 (got ugly toward the last 2-3 reps of the last 2-3 sets)

Dips - bodyweight (10 sec rest)
15, 10, 10

1-Arm Arc DB Row (10 sec rest)
20x10
25x10
30x10

[grit]

Tuesday 6/4/2013
Day 2

Barbell Back Squat
335x10x5

Lying Hamstring Curls
100x10x5

[RobbHensel]

Where have you been?

[grit]

Living some life in the real world! Haha. Nice to see you again!

[grit]

Wednesday 6/5/13
Day 3

Rest

Thursday 6/6/13
Day 4

Incline DB Curl
40x5
45x4x5
40x5x5

Close Grip Flat Bench Press
225x3
185x5
205x6x5, 8

Reverse EZ Bar Curl
60x8, 80x8,8

Rolling DB Tricep Extensions
35x10, 15, 15

Abs

[grit]

Friday 6/7/13
Day 5

Rest

Saturday 6/8/13
Day 6

30 Degree Smith Incline Bench Press
225x5, 235x9x5

Parallel Grip Pull-Ups
45x10x5

Flat Dumbbell Press
85x5, 60x15, 70x8

Elbow Rows
35x8, 50x8, 70x8

[grit]

Sunday 6/9/13
Day 7

Front Squats
135x5, 185x5, 225x5 - stopped here was bothering my shoulder

Hack Squat Machine
2 plates each side x 5
3 plates each side x 5 - stopped here was bothering my knee (might give up on this machine unless for really light weight and high reps)

Cybex Leg Press - kind of like a sumo leg press on regular leg press
8 plates each side x5
9 plates each side x5
10 plates each side (maxed machine) x 7x5, 10 - wasn't too difficult, just wanted to keep weight off my back and hit my legs without doing the traditional leg press, was a struggle as you can see

Snatch Grip Deadlift off Platform
275x5
315x9x5

Abs
Calves

[grit]

Monday 6/10/13
Day 8

~20 min cardio

Tuesday 6/11/13
Day 9

Seated Zottman Curls
45x5x5

Hammer Curls
45x5, 55x3x5, 55x10

Decline Close Grip Bench Press
225x3x5, 235x7x5

Scott Bench Reverse Curl
50x3x8

Tricep Rope Extensions
110x10, 10, 120x10

[grit]

Wednesday 6/12/13
Day 10

~10 min stairmill
Broad Jump + Box Jump 3x10
Calves/Abs
Agility Dots

[RobbHensel]

Any plans goals dreams aspirations for training or just getting it done?

[grit]

Any plans goals dreams aspirations for training or just getting it done?

Good question. I'd like to get stronger while getting in better shape. I don't really like to think about it as "cutting" or "bulking" as I'm really focusing on just eating as clean as possible while training hard. My goals are really to improve on a week-to-week basis. I do, however, have my eyes set on an early August powerlifting meet.

[grit]

Thursday 6/13/2013
Day 11

Incline Barbell Press
205x9x4, 205x6 not to failure

Chin-ups
55x10x4 - not terrible

Dips
BWx3x20 - supersetted with sets of face pulls

1-Arm DB Arc Rows
35x3x10, 40x10

[grit]

Friday 6/14/13
Day 12

Rest

[grit]

Saturday 6/15/13
Day 13

Barbell Back Squat
355x10x4

Seated hamstring curls - a few sets

Was pretty dead today -- squats weren't too bad, this gym didn't have lying hamstring curls -- might just ramp up cardio tomorrow

[v1hyp]

Saturday 6/15/13
Day 13

Barbell Back Squat
355x10x4

Seated hamstring curls - a few sets

Was pretty dead today -- squats weren't too bad, this gym didn't have lying hamstring curls -- might just ramp up cardio tomorrow

Next Time try using a dumbbell. It hits the hams differently than the machine version. Both are good!