Yesterday's workout

BB Bent over Row
Warm Up
45lbs x 10 reps
45lbs x 10 reps

1) 65lbs x 10 reps
2) 95lbs x 10 reps
3) 135lbs x 8 reps
4) 155lbs x 6 reps
5) 175lbs x 4 reps
6) 135lbs x 10 reps
7) 135lbs x 10 reps

DB Row

1) 70lbs x 10 reps
2) 80lbs x 8 reps
3) 90lbs x 6 reps
4) 100lbs x 4 reps

Low Row (followed by Pull ups)

1) 137.5lbs x 10 reps (6)
2) 150lbs x 8 reps (5)
3) 162.5lbs x 6 reps (3)

Squat
Warm Up
135lbs x 10 reps

1) 135lbs x 10 reps
2) 185lbs x 8 reps
3) 205lbs x 6 reps
4) 225lbs x 4 reps
5) 185lbs x 6 reps
6) 135lbs x 7 reps

Tire Flips (followed by Walking Lunges)

The last time I did a tire flip was back on July 11th (check out the video here). The tire itself weights around 260lbs but b/c I'm not actually lifting the tire entirely off the ground, I'm only deadlifting around 150lbs. The true workout comes in repeatedly lifting 150lbs with little or no rest in between lifts...then followed by walking lunges. Hopefully I'll have video of this for my next leg workout.

Tuesday's Workout

DB Shoulder Press
Warm Up
30lbs x 10 reps
30lbs x 10 reps

1) 45lbs x 8 reps
2) 55lbs x 7 reps
3) 65lbs x 1 rep
4) 55lbs x 7 reps
5) 50lbs x 7 reps
6) 45lbs x 5 reps

BB Shoulder Press

1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 10 reps
4) 85lbs x 10 reps
5) 95lbs x 8 reps
6) 105lbs x 5 reps

Front/Side Raise (followed by Shoulder Push Ups)
1) 15lbs x 20 reps (10)
2) 15lbs x 15 reps (7)
3) 15lbs x 10 reps (5)

Behind the head Extensions

1) 45lbs x 10 reps
2) 45lbs x 8 reps
3) 40lbs x 8 reps

Tricep Extensions

1) 50lbs x 12 reps
2) 70lbs x 10 reps
3) 70lbs x 10 reps

Monday's Workout

DB Chest Press
Warm up:
40lbs x 10 reps
40lbs x 10 reps

1) 65lbs x 10 reps
2) 75lbs x 8 reps
3) 85lbs x 5 reps
4) 95lbs x 1 rep
5) 80lbs x 6 reps
6) 70lbs x 8 reps
7) 60lbs x 9 reps

Incline DB Chest Press (followed by Push ups to failure)

1) 35lbs x 12 reps (20)
2) 45lbs x 10 reps (12)
3) 55lbs x 8 reps (10)
4) 65lbs x 4 reps (5)

Deadlift
Warm Up
135lbs x 10 reps
135lbs x 8 reps

1) 225lbs x 10 reps
2) 245lbs x 8 reps
3) 275lbs x 6 reps
4) 245lbs x 8 reps
5) 245lbs x 9 reps

Unilateral Leg Press

1) 145lbs x 10 reps
2) 235lbs x 8 reps
3) 280lbs x 6 reps
4) 190lbs x 8 reps
5) 145lbs x 10 reps

Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll
I am the master of my fate
I am the captain of my soul.

Today's Workout

Today was an off day b/c tomorrow's leg workout will be brutal and I'd like to be as fully recovered as possible.

Now to whet your appetite a bit, here are some tasty recipes for smoothies. I will be trying some of these this weekend so I'll let you know how they turn out.

Remember, smoothies make great midday or between-meal snacks. The best thing to do is make a big batch the night before, store in the fridge in water bottles, so when you're getting ready for work the next day, you just grab and go!

Yesterday's Workout

One-Armed Dumbbell Row
Warm Up
Pull Ups x 10 reps

1) 60lbs x 10 reps
2) 70lbs x 10 reps
3) 80lbs x 8 reps
4) 95lbs x 5 reps
6) 85lbs x 6 reps
7) 75lbs x 7 reps
8) 65lbs x 10 reps

Low Row Drop Sets

1) 152.5lbs x 10 reps
140lbs x 8 reps
137.5lbs x 6 reps

2) 147.5lbs x 10 reps
135lbs x 8 reps
122.5lbs x 6 reps

Wednesday's Workout

Dumbbell Shoulder Press
Warm Up
30lbs x 10 reps

1) 40lbs x 10 reps
2) 50lbs x 10 reps
3) 60lbs x 8 reps
4) 55lbs x 5 reps
5) 45lbs x 10 reps

Barbell Shoulder Press

1) 75lbs x 8 reps
2) 75lbs x 10 reps
3) 75lbs x 10 reps
4) 75lbs x 9 reps

Monday's workout



Incline Dumbbell Chest Press

Warm up
30lbs x 10 reps

1) 40lbs x 10 reps
2) 55lbs x 8 reps
3) 65lbs x 8 reps
4) 75lbs x 6 reps
5) 85lbs x 6 reps
6) 75lbs x 5 reps
7) 65lbs x 7 reps
8) 55lbs x 8 reps

Dumbbell Chest Press

1) 50lbs x 10 reps
2) 50lbs x 10 reps
3) 50lbs x 8 reps
4) 50lbs x 7 reps

3 rounds of:
Overhead Tricep Extensions (50lbs x 10 reps)
Dumbbell Skull Crushers (20lbs x 10)
Tricep Pressdown (50lbs x 10)

Friday's Workout



Barbell Bicep Curls

Warm up Sets
45lbs x 10 reps
45lbs x 10 reps



1) 65lbs x 10 reps
2) 85lbs x 10 reps
3) 105lbs x 3 reps
4) 95lbs x 4


Dumbbell Bicep Curls

1) 20lbs x 8 reps
2) 25lbs x 8 reps
3) 30lbs x 8 reps
4)40lbs x 4 reps


EZ Curl Drops Sets

1) 50lbs x 10 reps
40lbs x 8 reps
30lbx x 6 reps


2) 50lbs x 10 reps
40lbs x 8 reps
30lbs x 6 reps


Barbell Skull Crushers

Warm Up
45lbs x 10 reps
45lbs x 10 reps


1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 8 reps
4) 85lbs x 6 reps


Overhead Tricep Extensions

1) 30lbs x 10 reps
2) 40lbs x 8 reps
3) 50lbs x 8 reps
4) 60lbs x 4 reps


Tricep Pressdown Dropsets

1) 40lbs x 10 reps
35lbs x 8 reps
30lbs x 6 reps


2) 47.5lbs x 10 reps
42.5lbs x 8 reps
37.5lbs x 6 reps

No workout for today. I've been running myself ragged this past week so I figured an hour nap would suit me better than a workout.

Sometimes rest is just as important as working out...

Yesterday's workout

DB Shoulder Press
Warm up Sets
20lbs x 10 reps
30lbs x 8 reps

1) 40lbs x 8 reps
2) 50lbs x 8 reps
3) 60lbs x 6 reps

Barbell Shoulder Press
1) 65lbs x 10 reps
2) 85lbs x 8 reps
3) 95lbs x 6 reps
4) 105lbs x 5 reps

Handstand Push Ups
3 sets of 10-12 reps

Today's workout

Pull Ups
Warm Up
1) 25lbs x 8 reps
2) 25lbs x 6 reps

Low Row
Warm Up
1) 85lbs x 8 reps

1) 137.5lbs x 8 reps
2) 150lbs x 8 reps
3) 162.5lbs x 8 reps
4) 187.5lbs x 5 reps

1-Armed DB Row
1) 70lbs x 8 reps
2) 80lbs x 8 reps
3) 90lbs x 8 reps
4) 100lbs x 6 reps

Barbell Row
1) 85lbs x 8 reps
2) 125lbs x 8 reps
3) 145lbs x 6 reps

Again, focusing on a specific body part per day is just part of the periodization process. Next week's workouts should be a little bit more interesting. ;)

Yesterday's Workout

Bench Press
Warm Up
1) 95lbs x 8 reps
2) 135lbs x 8 reps

1) 135lbs x 8 reps
2) 155lbs x 8 reps
3) 185lbs x 6 reps
4) 225lbs x 2 reps

Incline DB Chest Press
1) 45lbs x 6 reps
2) 55lbs x 6 reps
3) 65lbs x 4 reps
4) 75lbs x 3 reps

Neutral Grip DB Chest Press
1) 30lbs x 6 reps
2) 40lbs x 6 reps

You will be noticing some changes in my workouts for the next few weeks. I'm attempting to increase muscle mass and strength. Therefore, the weights will be high and reps will be low (anywhere from 4 to 8 reps).

This is part of my periodization program. Periodization is just a fancy term for performing one type of program for X amount of time, then switching to something else for the same amount of time. For example, I will be focusing on mass and strength for a month, then I will be reverting to my high-intesity workouts for another month, then maybe plyometrics and agilities for a third month.

Hope I haven't lost you too much ;). If so, let the questions fly!!