Strength Training
Monday
Exercise
Sets
Barbell Back Squat
4 8, 6, 4, 2
Contingent On Back Soreness
*185/225/250/265 Pounds
*185/225/250/265 Pounds
Barbell Calve Raise
3 10
Contingent On Back and Calve Soreness
*Did not do
*Did not do
Barbell Flat Bench Press
3 6
185 Pounds
*Completed 3 sets of 4 reps
*Completed 3 sets of 4 reps
Barbell Deadlift
3 5
Contingent On Back Soreness
*Did not do
*Did not do
Barbell Shoulder Shrug
3 10
300 Pounds
Barbell Hip Thrust
3 5
Contingent On Back Soreness
*DId not do
*DId not do
Barbell Military Press
3 10
110 Pounds
*Completed 3 sets of 8 reps
*Completed 3 sets of 8 reps
Barbell Hang Clean
3 5
150 Pounds
*Unable to do
*Unable to do
Barbell Bicep Curl
10 1 to 10 Method
Start at 100 Pounds
Decrease by five pounds each set while adding one rep each set
Decrease by five pounds each set while adding one rep each set
Barbell Overhead Tricep Extension
10 1 to 10 Method
Start at 100 Pounds
Decrease by five pounds each set while adding one rep each set
Decrease by five pounds each set while adding one rep each set
Wednesday
Exercise
Sets
Barbell Front Squat
4 8, 6, 4, 2
135/145/155/170 Pounds
Barbell Calve Raise
3 10
250 Pounds
*Unable to do
*Unable to do
Barbell Push Press
3 8
135 Pounds
Barbell Hang Clean
3 5
150 Pounds
*Unable to do
*Unable to do
Cable Close Grip Pulldown
3 8
180 Pounds
*2 Sets of 8 reps
1 Set of 6 reps
*2 Sets of 8 reps
1 Set of 6 reps
Chest Super Set
3 5/10/20
Dumbbell Hammer Press/5
50/65/75 Pounds
Inclined Bench Dumbbell
Fly/10
30/30/35
Dumbbell Underhand
Chest Fly/20
20/20/20
50/65/75 Pounds
Inclined Bench Dumbbell
Fly/10
30/30/35
Dumbbell Underhand
Chest Fly/20
20/20/20
Dumbbell Shoulder Shrug
3 30
75 Pounds
Dumbbell (Single) Overhead Tricep Extension
3 12
75 Pounds
Bicep Super Set
3 5/10/20
Preacher Curl Machine/5
65/100/100
Dumbbell Hammer Curl
30/35/35
Straight Bar 21's
40/40/40
65/100/100
Dumbbell Hammer Curl
30/35/35
Straight Bar 21's
40/40/40
Friday
Exercise
Sets
Barbell Back Squat
4 8, 6, 4, 2
185/225/250/275 Pounds
Barbell Calve Raise
3 10
Contingent On Back and Calve Soreness
*Unable to do
*Unable to do
Barbell Deadlift
3 5
Contingent On Back Soreness
*Unable to do
*Unable to do
Cable Close Grip Pulldown
4 8, 6, 4, 2
180/190/200/210 Pounds
Barbell Hip Thrust
3 5
Contingent On Back Soreness
*Unable to do
*Unable to do
Barbell Hang Clean
3 5
150 Pounds
*Unable to do
*Unable to do
Barbell Shoulder Shrug
3 10
300 Pounds
Dumbbell Chest Press
10 4
75 Pounds
*Run the rack immediately after last set
*Run the rack immediately after last set
Shoulder Super Set
3 5/10/20
Dumbbell Shoulder Press/5
30/30/30
Dumbbell Arnold Press/10
20/20/20
Dumbbell Front Raise/20
10/10/10
*Shoulders were pretty shot from Barbell Shoulder Shrugs and Dumbbell Chest Press
30/30/30
Dumbbell Arnold Press/10
20/20/20
Dumbbell Front Raise/20
10/10/10
*Shoulders were pretty shot from Barbell Shoulder Shrugs and Dumbbell Chest Press
Dumbbell Bicep Curl
10 1 to 10 Method
Started at 100 pounds. *Start with one rep and add one more rep each set while also decreasing the weight by five pounds each set.
Tricep Super Set
3 5/10/20
Dumbbell Skull Crusher/5
25/35/35
Bench Tricep Dip/10
NW/NW/NW
Cable Tricep V-Bar Pushdown/20
40/40/40
25/35/35
Bench Tricep Dip/10
NW/NW/NW
Cable Tricep V-Bar Pushdown/20
40/40/40
*A wasted week outside of lifting.
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