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Dynamic Squat
Dynamic Squat – 60% x3 reps x8 sets – 275 lbs
Straight Leg Deadlift – 50% x15 reps x3 sets – 115 lbs
Leg Extension/Curl – 50% x12 reps x3 sets – 90/90 lbs
Calf Raise – 50% x25 reps x3 sets – 135 lbs
Reverse Hyperextension – Bodyweight x12 reps x3 sets
Deload Day
Barbell Pullover – 30% x15 reps x3 sets – 45 lbs
Shrug – 30% x40 reps X2 sets – 95 lbs
Barbell Curl – 30% xFail x3 sets – 55 lbs x25 reps, 55 lbs x15 reps, 55lbs x20 reps.
Deload Day
Dumbbell Incline Press – 30% x15 reps x3 sets – 35 lbs
One Arm Tricep Extension – 30% x15 reps x3 sets – 20 lbs
Deload Day
Walk (time) – 3 min. on Elliptical
Stretch (time) – 10 min
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Deload Day
Leg Extension/Curl – 30% x 15 reps x 3 sets – 70 lbs
One Leg Calf Raise – 30% x 25 reps x 3 sets – 80 lbs
Due to Thanksgiving I had to rearrange some of my workouts. I did my Thursday workout on Sunday and missed my Friday and Saturday workout.
Repetition Deadlift
Repetition Deadlift – 80% x 10+ reps x 1 set – 365 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Upright Row – 60% x 12 reps x 3 sets – 85 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 65 lbs
Dumbbell Bicep Curl – 60% x Fail x 3 sets – Alternating 30 lbs x 15 reps, Hammer 30 lbs x 15 reps, 30 lbs x 10 reps
Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 205 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 75 lbs
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 25 lbs
Multidirectional Agility
Again, didn’t do the prescribed cardio, but I tried my new InMotion E3000 Elliptical with Resistance Bands for a few min.
Side Bend – 30 lbs x 15 reps x 3 sets
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Effort Squat
AM
Maximum Squat – 90% x 2 reps x 5 sets – 415 lbs
Straight Leg Deadlift – 80% x 15 reps x 3 sets – 175 lbs
Abdominal Crunch – Bodyweight x 30 reps x 2 sets
PM
Leg Extension/Curl – 80% x 12 reps x 3 sets – 130 lbs/95 lbs (I went too light on these)
One Leg Calf Raise – 80% x 25 reps x 3 sets – 195 lbs
Abdominal Crunch – Bodyweight x 30 reps x 1 set
My wife worked out again with me tonight. She did some repetition squat, leg extension/curl, a shoulder complex, and v leg raises. I am so proud of her!
Due to snow and cold, event day couldn’t happen. Here is what I did instead. Very light day.
Kazmaier (Kaz) Press – 90 lbs x 10 reps x 3 sets
Bench Press – 135 x 10, 185 x 10, 225 x 10, 230 x 10, 240 x 10
Heavy Hammer Gym 