Tuesday, February 5
P.M. Weights - Full Body
Warmup- 5 Minute Jog/Skipping
- Olympic Bar Warmup
Complex A- Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 6 Sets +1!! of 85lb x 5/side (Superset Fashion)
- 1 Minute Low Intensity Cycle - Level 5/12
Complex B- Squats: 4 Sets of 185lb x 8 - Deep and controlled
- Pullups: 4 Sets of BW x 8 - All from dead hang - Super Wide Grip
- 1 Minute Low Intensity Cycle - Level 5/12
Complex C- DB Press: 4 Sets of 70lb x 8 - Slow Negatives
- Single Leg Swiss Ball Leg Curl: 3 Sets of BW x 12
- 1 Minute Low Intensity Cycle - Level 5/12
Complex D- Decline Crunch: 3 Sets of 45lb x 20
- DB Hammer Curl: 3 Sets of 40lb x 8
- 1 Minute Low Intensity Cycle - Level 5/12
Again I friggin dominated the 85lb'ers. Got all 5 reps for 6 sets this time! Another progressive overload on my favorite exercise. They were extremely hard at the end and took a lot out of me. I tried 95lb'ers at the end and cleaned them okay but there was nothing left in the shoulder. Squats felt heavier than usual but not surprisingly because of the volume on the clean and press. Pullups felt great and really squeezed everyone out. Did 3-5 second negatives on the DB press to really control and tear apart the chest. Oh and conditioniong....shoulders burned like hell with lactic acid on these!
Conditioning: Tabatta Jump Rope- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
5 Minute Stretch/Walk Around Gym
- 20 Seconds Max Intensity Rope Turms (Sprinter Style)
- 10 Seconds Rest
- Repeat x 8
All 20 Second intervals had > 70 Rope Turns (First was closer to 80, last was closer to 70)