Post Bachelor Party Week

Well, I didn’t get to start my work outs till Wednesday because I’m an old man and can’t handle a week of debauchery so here’s what this week looked like.

Current Stats: Weight 183 lbs

Macros: Carbs: 250-300 Pro: 225-250 Fats: 100-110

 

Wednesday: Legs

  • A1: Squats
    • 66% 295×6
    • 70% 315×6
    • 72% 320×6
    • 75% 335×6
  • B1: Reverse hyperextension 3×15
  • B2: Single Leg Glute bridge 3×10 each leg (slow and 1 sec contraction at the peak)
  • C1: Leg extensions 3×15
  • C2: adduction 3×15
  • C3: standing calf raises 3×15

Thursday:  Upper Vertical

  • AM: 1.5 mile jog
  • PM: Lifting
  • A1: Seated DB press 4×6-8
  • A2: Neutral grip Pull Ups 4×8-10
  • B1: Incline DB Press 3×8-10
  • B2: Lat pulldowns behind the neck 3×10
  • C1: Standing Alt DB Curls 3x 8-10 (Double drop on the end for max reps)
  • C2: DB skull crushers on incline bench 3×10
  • D1: Front Double bicep curl 3×10-12
  • D2: Single Arm cable pull downs 3×15-20

Friday:  Horizontal upper day

  • A1: Flat BB bench press 4×10
  • A2: DB rows 4×10
  • B1: cable side lateral 4×12-15 (double drop last set)
  • B2: Over head rope extensions 4×12-15 (double drop last set)
  • C1: Cable flys 3x 12-15
  • C2: Rope cable rows (low): 3×12

Week of May 8, 2017

I’m pressed for time this week since it’s the week of my bachelor party. My goal is to get in a vertical upper body day, horizontal upper body day, leg day with squat emphasis and at least 3 cardio sessions in that consist of about 200 calories burned per session. Let’s see if I can make this happen.

 

Monday: Vertical Upper Body Day

Warmup shoulders on the cables with tri point warm up (video coming soon)

*Only working sets listed.

  • A1:  Wide lat pulldowns 4x 8-10
  • A2: Standing DB shoulder press 4x 10
  • B1:  HS incline bench 3x 8-10
  • B2: Curved bar curls 3x 10-15
  • C1: D-Handle grip pull downs 3x 8-10
  • C2:  Rope Pulldowns  3x 10-12

Tuesday: Horizontal Upper Body Day

  • AM: 2.24 Mile jog/run
  • PM: Horizontal upper body
  • A1: Flat bb press 3×10
  • A2:  Underhand grip cable row 3×10-12
  • B1: DB rows 3×10
  • B2: Pec Dec 3×10-15
  • B3: Standing calf raises 3×15
  • C1: Single Arm side lateral raises 3×8-12
  • C2: Face pulls with rope 3×12-15
  • D1: Push Ups 3×5 (wide with pause on the floor)
  • D2: leg raises 3×15
  • E1: One ab exercises of your choice 3×24

Wed: Squats

  • AM: 1.5 miles jog
  • PM: Squats  5×5 *Only working sets listed
  • 310×5 (70%)
  • 335×5 (75%)
  • 345×5 (77%)
  • 355X5 (80%)
  • 355X5 (80%)

 

 

Work outs week of May 1, 2017

This week I’m going to focus on a technique called “up-sets“. In an up-set you warm up to a weight you can comfortable rep for 8-10 reps. After your warm ups you do 2-3 working sets that will go as follows:

  • First working weight: 10 reps + max 1 minute rest
  • Second working weight: 8-10 reps + max 1 minute rest
  • Third working weight: 6-10 reps + rest

 

Monday:

Tuesday: Chest/Abs

  • A1: A1Incline Db bench 2 sets upsets (4-10 reps per set, 3 steps up)
  • B1: Flat machine press: 2 sets upsets (4-10 reps per set, 3 steps up)
  • C1: HS incline press for center chest (body facing the handle) 3×10-12
  • D1: Cable flys high  and arched back 3×10-12
  • D2: Cable flys low cable 3×10-12
  • E1: Dips 3×15
  • E2: Leg raises 3×15

Wednesday: Legs

  • A1: Squats 3×5 (80-85%)
  • B1: Pin loaded leg press 15, 10, 10 (feet close)
  • C1: Single leg leg extensions 3×10 + 1 set max out on reps with same weight as singles
  • D1:  calf raises 4×15

Thursday: Shoulders

  • A1: warm up side and front delts on cables 2×10 each arm and each direction
  • B1: Standing military press 4 warm ups then 3×10 working (feet neutral with 1 second hold at peak)
  • C1: Side laterals 2 x up-sets (10 reps each set)
  • D1: HS shoulder press TUT 3×10
  • E1: cable front raises with up-sets x 2 (10 reps each set)
  • F1: Face pulls (rear delts) on low cable row with straight bar 3×15

Work Outs Week of 05-23-17

Sunday: Legs (squat focus)

  • A1: Squats (working sets listed)
  • (91%) 405×1
  • (95%) 425×1
  • (1rm) 445×1
  • (91%) 405×2
  • (73%) 315×7
  • B1: Hamcurls 3×10-12
  • B2: BW lunges 3×20 steps each leg

Monday: Back and Calves

  • A1: Seated Calf raises 4×15
  • A2: Standing Calf raises 4×10
  • B1: Rope pull overs for lat activation 2-3 sets 15-20 reps (KEEP IT LIGHT, you should not come close to fatiguing)
  • C1: Lat pulldowns (wide) 4x 8-12
  • C2: close grip chest pulls (cable set mid range) 4x 12-15 (video will be posted below)
  • D1: wide grip cable rows 3x 8-10
  • D2:DB pullovers 3×10
  • E1: DB rows 3x 8-10
  • E2: close grip pulldowns 3×10
  • F1: HS top grip wide rows 2×10
  • F2: HS middle grip rows 2×10
  • F3: HS low grip 2x 8-10

Tuesday: Shoulders, Cardio and Abs

AM:

  • Stairs 190 cal

PM Work

  • A1: Side laterals: 2 Warm ups followed by 3×8-10 (2 drops last set)
  • B1: Seated DB press 3×10 reps (working sets listed)
  • C1: DB front raises 3×12
  • C2: Rope pulls (to the face) 3×10-12 1 second puase
  • D1: Upright rows (barbell) 3×8
  • F1: Hanging leg raises 3×12
  • 3.01 mile jog

Workouts Week 4-17-17

Monday: 

  • AM cardio: 22 minutes intervals on the stairmill

Tuesday: Squats and Cardio

  • AM cardio
  • PM Squats
  • A1: 10 full minutes warming up, mobility work
  • Barx12
  • 135X10 (30% 1rm, pause reps here and there during your 10 reps)
  • 225×7 with 7-10 second pause on the last rep (50% 1rm)
  • 315×3 (77% 1RM)
  • FIRTS WORKING SETS
  • 405×2 (90% 1RM)
  • 415×2 (92% 1RM)
  • 425×2 (94% 1RM)
  • 430×1 (95% 1RM, should have been 2 reps but got pretty tired towards the end with no spot)
  • 225×10 2-3 second pause each rep (50% 1R)
  • 225×8 2-3 second pause each rep (50% 1R)
  • B1: 50 BW standing calf raises + posing in the sauna

Wednesday: Back and Shoulders with @MattLeeMorgan

  • A1: lat pull downs 15,12, 3×8-10
  • A2: seated shoulder press machine 15, 12, 12, 10, 8
  • B1: seated cable row 15, 12, 10+ 2 drops
  • B2: leaning cable side lateral 3×12
  • C1: t bar rows with D handle 3×10-12 + 3 drops maxing out reps
  • C2: plate raises 3×10
  • D1: rear delts on pec deck 3×12-15

Thursday: Chest (only working sets listed)

  • A1: Seated calf raises 3×15
  • A2: BW calf raises 3×20
  • B1: decline bench 3×8-10
  • C1: Incline DB press 3×10
  • C2: inclinde DB flys 3×10
  • D1: Hoist press 3×10 (3 second negative)
  • D2: Close grip press (hands neural grip same machine) 3×10
  • E1: Low positioned cable flys 3×12-15
  • E2: half bosu push-ups (chest to ball) 3×10
  • F1: High position cable flys 3 x 18-25  (flush out the muscle)
  • G1: leg raises (core) 4×15

Work Outs week of 4-10-17

Sunday: Legs (fasted)

  • A1: Bulgarian split squat stretch
    A2: Knee high marches to open the hips
    B1: Squats
  • Warm up weight:
    135
    225
    315
    Working weight:
    405×2
    410×2
    425×2
    430×2
    315×6 (3 second pause)
  • C1: seated ham curls 4×15
  • D1: Adduction 3×15 (1 second holds)
  • E1: leg raises 4×12

Monday: Back (5am and fasted)

  • Activation exercises:
  • Rope Pull overs + Facedpulls: Enough reps to warm up the lats and rear delts
  • A1: Lat Pulldowns 4×8-10
  • A2: Underhand grip pull down (drop weight by a pin or two) 4×6-8
  • B1: HS Rows Top Grip (wide) 3×10-12 drop set 3rd set for 10-12 resp (1/2 of the reps with 2 second squeeze)
  • C1: Dhandle cable press ** (3-0-1-2) 3×10-12
  • D1:Rope pull overs 3×12-15
  • D2: cable curls (2-0-1-2) 3×12-15

**Tempo Explanation: (A-B-C-D)

  • A: Eccentric motion (releasing the weight)
  • B: Mid point pause
  • C: Concentric motion (squeezing the muscle portion)
  • D:Pause at the peak of the motion

Tuesday:  Hamstrings with Brad Rowe

  • Exercises not logged

Wednesday: Chest

  • Activation exercises and warm ups
  • A1: Rope pull downs
  • A2: Rear delt activations (if you want more info feel free to email me and I’ll gladly make a video post about it)
  • Working Exercises
  • B1: Incline DB press: 3 warm ups then 4×6-10
  • C1: Decline HS 3×8-10 (3-0-1-0)
  • D1: single hand peck deck (shoulder on the pad) 3×12
  • D2: back on bed peck deck 3×10-15
  • E1: dips 3×15
  • E2: leg raises 3×12-15

Thursday: Arms

  • A1: Bicep cable activation (as many reps as needed to warm up)
  • A2: Tricep cable activation (as many reps as needed to warm up)
  • B1: Alternating DB curls 4×10
  • B2: single hand tricep push downs 4×12
  • C1: Rope hammer curls 4×10
  • C2: overhead extensions 4×10
  • C3: Bodyweight calf rasies 4×25
  • D1: Leg rasies 3×15

Friday: Cardio

  • Stair-mill intervals for 220 calories (roughly 20-15 minutes)

Saturday and Sunday: OFF

Weekly Workouts from the week of April 3, 2017

Hey friends, so I’m going to put up my weekly workouts for a while. I will post them daily on the same blog post for the entire week so that you can follow along (check back tomorrow for an update on THIS post). I’ll leave little notes here and there and do my best to let you know at the beginning of each week what my caloric intake, macro split and current goal are. With that said, here’s blog 1!

Training Days/Off Days: Current goal, tighten up for the honeymoon

Calories: 3,380/ 2,980

Protein: 275g / 275g

Carbs: 300g / 200g

Fats: 120g / 120g

Monday:

I don’t want to hear the peanut gallery about me doing chest on a Monday. I’m the first person to go for hitting legs on a Monday at 5am but 8 days ago I hit legs 4 times in 7 days so they’re still a bit shot so hush up because my chest is my least favorite to train and lacking greatly.

  • Only working sets listed.
  • Chest (empty stomach):
  • A1: incline DB bench: 3×8-10 + 1 single drop of 50% last set (take a minute or so before beginning drop and hit 15 reps minimum, extra slow negatives)
  • B1: HS flat bench 1.5 reps: 3x 8-10
  • (1 full rep + 1/2 rep = 1 full rep)
  • C1: decline bench 3×10 (3-1-1-0)
  • D1: high positioned cable flys 4×10-12 (3-2-1-0)
  • E1: standing incline flys (against preacher, very high incline bench or hyper extension): 2×12
  • (3-2-1-0)
  • F1: standing calf raises: 4×12
  • F2: leg raises: 4×12

Tuesday: Squats after nursing a back injury for 2 weeks. I was pressed for time so this got done in 50 minutes..

  • A1: Bulgarian split squat stretch
    A2:Hip mobility: marches
  • B1: Squats:
    Warm ups:
    Barbellx15
    135×10
    225×8
    315×2
  • Working:
    405×2 (pause on first rep)
    410×2
    410×2
    315×12

 

Wednesday:Arms (again, pressed for time bc if an early call time for a shoot)

  • A1: barbell curls 3×15
  • A2: DB skull crushers 3×15
  • B1: close grip bench 3×10 (slow negative)
  • B2: alt DB curls 3×10
  • C1: cable curls (double bicep pose ok Dre motion machine) 4×12-15
  • C2: rope pull downs 4×15

Friday: Shoulders: only working sets listed. Focus on strength in the beginning then carving them out with accessories

  • A1:Rear delt flys cables: just enough sets to same up
  • B1:Seated military press: 4×4-10 reps (sets 2 & 3 HEAVY, set 4 cut weight and barely hit 10 reps)
  • C1: seated side lateral raises 3×10
    C2: alt DB raises (hammer) 3×10
  • D1: leaning cable lateral raises 3×12