Thur 5-9-13: Upper Body
Mantathalon training day. Bodyweight 180.
10 minute warmup.
19 Bench Press 180lb
17 Chin-ups
17 Shoulder Press 90lb
17 Weighted Dips 45lb
12 Bicep Curl 90lb
82 reps. Time: 17 min.
I can see where my weakness lies… 
Mon 4-29-13: Upper Body
Upper Body
Bench Press
45×20, 95×10, 135×10 (followed by Cable Reverse Flys)
185×19 (followed by Cable Reverse Flys and 20 push-ups)
3 sets of 185×5
135×14
Dual Cable Lat Pulldown (alternated sets between neutral and wide pull)
70×15,90×12,105×10,120×8,135×6,150×4,165×2,90×20
3 compound sets of 12 reps each with 45lb DBs:
DB Pullover
DB Anchored Leg Raise
DB Crunch to Toes
3 compound sets of 10 reps each:
TRX Fly
TRX Reverse Fly
Ab Wheel Rollouts
Fri 4-19-13: Squat, Deadlift, Chin
More simplicity…
Squat
10 reps: 45,95
5 reps: 135
3 reps: 185
1 rep: 225,275,315,345,365
Deadlift
5 reps: 135
3 reps: 225
1 rep: 275,315
Was going to do a few heavier singles but back twinged a bit so I decided to move on.
Weighted Chin-up
5 reps: BW
3 reps: +10,+20
1 rep: +30,+40,+50,+60,+70,+80,+90,+100
5 reps: +50
12 reps: BW
Wed 4-17-13: Bench Press
Simple day again…
Bench Press
**Used 15 reps of moderate weight Cable Reverse Flys between each set of bench press to reinforce posture.
Bench Press
15 reps: 45
10 reps: 95,135
5 reps: 185
1 rep: 225,245,255,265,275
15 reps: 135
Sat 4-13-13: Upper Body Randomness
Took a page from Art Devany’s book: Complex Task Exercise.
Upper Body
Walked into my local Crunch Fitness and just did whatever upper body exercise that was before me. Used the randomness of Devany’s nature, using whatever weight was on the machine, barbell or dumbbell and pumped out reps, with no real number or outcome in mind. Just like a kid, did the exercise until it got hard or I got tired of it and them moved on to something else. Refreshing approach that I do every once in a while for a nice change of pace. Great workout that almost always leaves me sore as well…
Tues 4-9-13: Upper Body Volume
Very simple today. Volume without too much stress…
Upper Body Volume
10 sets of 10 of each:
Overhead Press (65 lbs)
Dual Cable Lat Pulldown (90 lbs)
15 Degree Incline Bench Press (115 lbs)
Fri 4-5-13: Full Body
Full Body
Alternating DB Curl & Press
One Arm DB Bench (half off bench)
Overhead Squat
Cable Push Pull 2 sets (video)
One Arm Cable Press 5 sets (video)
Uneven Depth Push-up to Balance (video)
Giant set of:
20 Overhead Squats
25 Overhead Presses
30 Hang Cleans
35 Back Squats
40 Push-ups
45 Cable Reverse Flys
50 Jump Squats
Tues 3-26-13: Upper Body Push
Upper Body Push
Incline Bench Press
45×10, 95×10, 135×5, 155×10,9,8,8
DB Alternating Bench Press
65 lb DBs: 2 sets of 12 reps (6 each side), 1 set of 20 reps
Arnold Press
4 sets: 10 reps at 30 lbs (alternated arms on 2nd and 4th sets)
Dips
3 sets of 10
Superset of 10 reps @ 25 lbs:
DB Fly
DB Lying Tricep Extension
Feeling a bit run down from poor sleep and coughing kids the last few nights so called it a day. Probably time for a few days off…
Fri 3-22-13: Back, Shoulders & Arms
Back, Shoulders & Arms
45 Degree Lat Pulldown
10 sets of 10
30,45,60,75,90,105,120,135,150,150
3 supersets of:
DB Arc Row 10 reps @ 40,45,50
DB Bent Reverse Fly 12 reps @ 10
3 supersets of:
Cable Iso Alternating Row 10 reps @ 90
DB Bent Reverse Fly 12 reps @ 10 (not a typo, did this again)
4 supersets of 15 reps:
DB Curl w/ Fat Gripz 15,20,20,20
Dual Cable Shrug 100lbs
DB Hammer Curl, Press, Tricep Extension Combo
3 sets with 20lb DBs
1st set: alternate arms for 8 reps
2nd set: one side count up 1-5
3rd set: one side count down 5-1
Fri 3-15-13: Shoulders & Arms
Shoulders & Arms
4 supersets of:
LandMine Bent Row 12 reps
Overhead Press 10 reps
5 supersets of:
LandMine One Arm Arc Raise 10 reps
Keiser Bar Row 15 reps
3 supersets of:
LandMine One Arm Curl Press 10 reps
Cable High Reverse Fly 10 reps
3 supersets of:
Seated Cable Preacher Curl 8-12 reps
Tricep Rope Extension 12-15 reps
3 supersets of:
Shrug Hammer Curl 10-12 reps
Lying DB Tricep Extension 12-15 reps
Mon 2-25-13: Lower Body Power
Lower Body/Power
Hip Thrust
3 sets of 10: 65,115,155
4 sets of 8: 225
Hang Clean
4 sets of 10: 95
**lighter weight to work on form**
Superset of:
Squat 95×15 reps
Squat Jump 95×10 reps, BWx10
Thur 2-21-13: Shoulders, Biceps & Core
Shoulders, Biceps & Core
Warmup:
Powerplate 1 min
Back Lunge To Kick 10 reps (video)
2 supersets of:
Cuban Press 10 reps @ 15,20lbs
Cable Rev Fly (used beginning half of rep only) 25 reps @ 7.5lbs (video)
4 supersets of:
Hang Power Clean 12 reps @ 45,95,95,95
BB Curl (slow eccentric) 12@45, 8 reps @65,65,65
Ball Crunch (legs straight) 25 reps (video)
3 supersets of:
BB Shrug 185×12 reps (14 last set)
Cable Rev Fly 10×15 reps (11 reps last set)
DB Hammer Curl 30×12 reps
An Wheel Rollout 12 reps (10 last set)
Pull-up/Knee Tuck Combo 7 reps (video)
Wall Posture Iso 30 sec
Rope Face Pull 100 rep drop set (20 reps each @ 50,40,30,22.5,15 lbs)
Wall Posture Iso 30 sec
Mon 2-18-13: Glutes & Abs
Glutes & Abs
Hip Thrust (video)
3 sets of 10 reps: BW, 65, 135
4 sets of 8: 205
Squat
3 sets of 8: 245
3 Supersets of:
Leg Drop to Hip Raise (with Iso Bench Press Extension) 10 reps
Vertical BB Crunch 10 reps
Leg Drop (with Iso Bench Press Extension) 10 reps
Sun 2-10-13 to Thur 2-14-13: Full Body
The last week saw a few general workouts not structured enough to keep track of. Here’s the synopsis of each…
Sun 2-10-13
Lower Body and Core
Collection of misc exercises including:
Machine:
Leg Curl
Leg Extension
Calf Extension
Squat
4 directional flexion/extension on
Hyperextension Chair
Tues 2-12-13
Pull
Various versions of:
Pull-ups
Rows
Pulldowns
Deadlifts
Kettlebell Swings
Thur 2-14-13
Push
Various versions of:
Push-ups
DB Bench
DB Incline Bench
Dips
Fri 2-8-13: Traps & Biceps
A little bodybuilding work today- just for fun…
Traps and Biceps
Superset:
BB Shrug 15 reps of 45,95,145 (6 sets)
DB Bicep Curl 15×15,20×12,25×10,30×10,35×8 (3sets),25×8 (slow eccentric)
Superset:
Two Handle High Pull (video) 10×20,15×25,20×20,25×15,20×10 eccentric & 25 quick
High Neutral Grip Rope Curl (video) 10×20,20×20,25×15,30×15,35×12
Thur 2-7-13: Upper Body Push
Traditional push workout:
5 min misc chest & shoulder warmup
Cuban Press 3 sets of 10 (8,18,30lb bar)
Incline Bench (15 degrees)
45×20,95×10,135×6,2 sets of 175×8, slow eccentric sets of 165×6,155×6,145×7
Dips
BWx5,35×6,4 sets of 40×7
Lateral Raise DB
15×15, 20×12, slow eccentric 20×8 (2 sets),17.5×8,15×8
BB Overhead Press
3 sets of 10 (slow eccentric)
Fri 9-14-12: Shoulders & Arms
Shoulders & Arms
DB Shoulder Press 2 sets of 15
15,20
Bradford Press 3 sets of 10 reps
85,95,95
3 Supersets of 10 reps each with 30lb DBs:
DB Upright Row
Shoulder Press
DB Transitional Raises 10lb, 3 sets of 10 cycles
3 Supersets of:
EZ Bar Bicep Curl 60lb x 15 reps
Bench Dip 20 reps
3 Supersets of 20 reps each:
Overhead Rope Extension 50lb
High Rope Curl 35lb
EZ Bar Reverse Curl 20lbs x 25 reps
Tues 8-21-12: Chest, Shoulders & Biceps
Upper Body Chest, Shoulders & Biceps
Bench Press 25-15-5-12-12
45-95-135-175-135
Cable Bar Incline Press 15 reps
50lbs
Shoulder Circuit: 3 rounds
DB Lateral Raise 17.5 x 20,20,15
Cable Bar Overhead Press 50 x 8,8,7
Front Raise w/ Plate 25,20 x 8,8
High Cable Neutral Rope Curl
30,40,40 x 25,20,15
Pushup-Dip Rollover Combo
1 countup set to 5 (video)
Cable Bar Bicep Curl
50 x 8,
Wed 7-11-12: Full Body
Total Body Weight Training
3 basic comprehensive exercises:
BB Squat
4 sets of 45 sec TUT (1:15 rest between sets)
Close Grip Pulldown
3 sets of 9-12
DB Bench Press
3 sets of 45 seconds TUT (1:15 rest)
Supine Plank on BOSU
3 sets of 1:00 (2:00 rest)
Fri 7-6-12: Full Body
Kept it simple today…
Total Body Weight Training
Used moderate weight for 1-2 sets of general squatting, lunging, pushing and pulling exercises.
Added 3 sets of each of:
DB Upright Row/Lateral Raise Combo (alternate between reps of each)
45 Second TUT BB Bicep Curl
Crunch on Exercise Ball
Mon 5-14-12: Upper Body
A general Upper Body Strength Day, not much structure, went by feel. Starting to get ready for more outside workouts and shift away from weight training…
3-5 sets of descending reps, anywhere from 10 to 1 on a few sets…
Bench Press
Pullups
BB Bent Row
Overhead Press
DB Lateral Raise
Ab Wheel Rollout
