New Year New Goals

Well its been entirely to long since ive kept up with this thing, but this is going to be my new blog to allow people to follow me on my competition journey and ask questions as needed and ill be offering up some helpful training advice as well

 

well get you guys caught up with my last two workouts

 

last workout of 2012

 

12/31/2012

Squats

225×12

245×12

275×12

first time squatting after some lower back rehab and all these felt great

 

Sissy Smith squats

225×12 3 sets

 

Bulgarian squats

120×12 3 sets

 

Reverse Lunges from deficit

100×12 3 sets

 

Hack Squats

315×12

405×12

495×12

 

forgot how much i love squatting legs felt amazing

 

First workout of the year

 

1/1/2013 Big Back Workout

 

Pullups

3×10

 

One Arm DB Rows

100×15 per arm 3 sets

 

Standing T-bar Rows

135×12 3 sets

 

Lat stretchers

140×12 2 sets

 

Rack Pulls

315×10 3 sets

 

Im starting out conditioning my muscles for higher rep work and more hypertrophy so this is a process that im excited about once again

 

 

Workout for October 13 2011

Well it has been a while ive been extremly busy with old job and getting a new job, its about time for me to start updating this blog

 

todays morning session was leg, decided to work with one of my fellow trainers show him some leg stuff

 

Front Squats 225×3 8 sets

Good mornings 275×3 6 sets

Zercher squats 275×3 4 sets

Leg Press 800×5 6 sets

Cable Crunches 120x 10 5 sets

Hyper extensions BWx10 4 sets

 

pretty simple and straight forward, tonights workout will be upper body

Workout catch up

Workout updates

Thursday

Bottom position Squats

315×3

365×3

405×3 2 sets

Seated Over Head Press

185×3 2 rounds

225×3 2 rounds, felt very strong on those, could have went higher, saved room for volume control

RDL

275×3 315×3, 335×3, 365×3, had 405 in me, but again saved a set for volume control

Incline Bench

225×3, 245×3, 275×3, 300×3

T-Bar Rows

135×12 4 sets

Friday

Front Squats

225×3, 245×3, 265×3

OHP

135×5 4 sets

Trap Bar DL

275×6 4 sets

Dips

bwx12 4 sets

Glute Ham Raises

bwx12 4 sets

Pullups

5×10

July 19th workout

Today was total body explosive super sets

 

Speed Box Squats w/ bands and High box jumps

225(+150 top end) x 2 reps/ bodyweight x5  6 sets

 

Push Press/ Medicine Ball Over Head Toss

185×3, 205×3, 225×3 /  25×5 3 sets

 

Speed Deadlifts/ Snatch

275×3 4 sets/ 135×3, 155×3, 185×3, 185×3

 

Dynamic Bench w/bands Dynamic Pushups (feet elevated)

135(+150 top end)x3/ bodyweight x 5   6 sets

 

Kettle Bell Swings/ Single Leg Hip Thrust

80×8/ Body Weight x 8   3 sets

 

Pullups

5×10

Good work  not as sore as i was expecting to be, and felt quite energized after the workout

Workout for July 18th

Todays session, I’m easing my way into 6 total body workouts per week, and yes this includes 6 days of squatting so i dialed the volume back a tad from normal

 

Squats

315×5/ 365×5/ 405 x5

 

Romanian Deadlifts

275×6/ 315×6/ 315×6

 

Glute Skorchers

315×6/ 365×6/ 365×6

 

Super High Incline Bench Press

225×5 3 sets

 

Decline Bench Press/ Deadstop

275×5/ 315×5 2 sets

 

Weighted Pullups from a dead hang

bw+45×5  3 sets

 

Ab Rollouts

3×10

 

Good day, could have done more, but had to be mindful of tomorrows workout, so well see how it goes from there