Archive for January, 2016

DELOAD

Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @H.H.G.

Front Squats – 115x3x8

Straight Arm Pulldown – 40x3x8

Dumbbell Shrug – 25x3x20

Standing Calf Raise – 205x3x20

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DELOAD

Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 45x3x8

Spoto Press – 105x3x8

Preacher Curl – 40x3x8

French Press – 40x3x8

MAS wrestling for 1 hour at school.

DELOAD

Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @WITCC

Sumo Deadlift – 225x3x8

Stiff Leg Deadlift – 225x3x8

Seated Row – 100x3x8

Barbell Shrug (Back) – 185x3x8

Calf Raise – 400x3x20

DELOAD

AM Cardio – None

PM Hypertrophy – @H.H.G.

Overhead Press – 150x3x8

Seated Dumbbell Press – 50x3x8

Hammer Curls – 30x3x8

Dips – bwx3x8

DELOAD

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ WITCC

Front Squat – 205x3x8

Dumbbell Shrug – 100x3x20

Seated Calf Raise – 400x3x20

DELOAD

Monday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @H.H.G.

Dumbbell Bench Press – 50x3x8

Incline Bench Press – 175x3x8

EZ Bar Curl – 65x3x8

Close Grip Bench Press – 190x3x8

Shoulder Complex – 10x3x8

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 230x5x8

Straight Arm Pulldown – 75x5x8

Dumbbell Shrug – 50x5x20 (with hold)

Standing Calf Raise – 405x5x8

Friday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Dumbbell Bench Press – 75x5x8

Spoto Press – 210x5x8

Preacher Curl – 95x5x8

French Press – 95x5x8

Wrist Roller – 35×5

Thursday – Hamstrings / Back / Calves

AM Cardio – None

PM Hypertrophy – @ WITCC

Sumo Deadlift – 325x5x8

Seated Row – 190x5x8

Barbell Shrug – 205x5x8

Seated Calf Raise – 400x5x20

Tuesday – Only did cardio – 6.3mi – @ H.H.G.

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ H.H.G. (Had to cut workout short.)

Overhead Press – 165x3x8

Seated Dumbbell Press – 50x3x8