For the sake of those reading this I believe we will call today “Day 1”. Honestly, being 20 years in, calling my training Day 1 seems odd. However it’s a public notice of my goals, and how I intend to shape my training moving forward. Most people looking from afar would assume that my lifting […]
1/21/18 Leg Press Warm Up 4 Plates x 12 x 8 sets Leg Curls/Leg Extensions 4 sets x 15 Lat Pulldowns 3 x 20 Lilly Shrugs 3 x 20 Rower 12500m 1/22/18 Competition Bench Warm Ups 315 x 6 x 4 sets 365 x 3 x 2sets 405 x 7 Close Grip 315 x 8 […]
1/17/18 Squats ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE Warm Up 225 x 6 275 x 5 315 x 3 x 3 sets 365 x 1 x 3 sets (Paused) 45 seconds rest Periods GIANT SET: *DB Clean to Shoulder then Squat-6 Reps *DB Farmers Walk/Squat 50ft For time. Try to go […]
12/3/17 Box Squat 315 x 3 x 5 sets 405 x 2 x 6 sets Leg Press 3 Plates x 10 x 4 sets Prowler 50ft x 5 Trips KB Swings 3 x 20 Banded Leg Curls 100 reps Lilly Shrugs 4 x 12 Core Work
12/2/17 Bench 315 x 3 x 3 sets 365 x 3 x 5 5 sets Close Grip 275 x 11, 8 Dips 4 x 15 Reps Lilly Shrugs 4 x 15 Reps Tri Pushdowns/Bicep Curls 3 x 15 Reps each Row 500m/1:26, 8 second PR 2500m 12:12
12/1/17 Deadlift 315 x 6 405 x 4 x 6 sets 495 x 7 Snatch Grips on 4” Block 365 x 6 x 3 sets Prowler with 175lbs 50ft x 5 Trips Leg Extensions 3 x 20 Leg Curls 3 x 15 Lilly Shrugs 4 x 12 Core Work
11/21/17 Competition Bench Warm Ups 315 x 6 x 4 sets 365 x 3 x 4 sets Close Grip 315 x 8 315 x 8 Tricep DB French Press 45 x 20 x 4 sets Incline DB Press 100 x 20 x 2 sets Tricep Pressdowns 100 reps Lat Pulldowns 100 reps 11/22/17 Leg Press […]
11/20/17 Leg Press Warm Up 4 Plates x 12 x 8 sets Leg Curls/Leg Extensions 4 sets x 15 Lat Pulldowns 3 x 20 Lilly Shrugs 3 x 20 Rower 2500m Today was awesome because a client I train was going for some rep work so I jumped in with him. He was squatting so […]
11/18/17 1.7 mile hike Stationary Bike 20 minutes Rower 1500m Leg Press 315 x 1:00 x 4 sets (Aka hardest thing ever) Rower 2500m I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO […]
11/16/17 Rowing 500m x 10 intervals with. 1:00 Minute Rest Swam 1000m this was brutally exhausting but my shoulders felt so goo I decided to train them. Military DB Press 75 x 10 x 6 sets Side Raises 30 x 10 x 3 sets Bar Push Ups 100 reps Rack Chins 100 reps
