083017

Warm-up: 5 minute on Stair Master

Pre: Planks - 3 x 60 Seconds

1)Incline Bench Press - 3/50 Method here, trying to get 50 reps in 3 sets
2)Back Squat - 3 x 5 - 185, 185, 195 (starting to ramp up)
3)Chins - 50 reps in as few sets as possible
4)Dips - 5 x 10 Reps, Add weight towards end

Hanging Leg Raises

082817

Today we start the the 4 week pre-cursor program for our next 6 week cycle which will be 20 rep squat program. This short 4 week cycle I will go up 10 lbs every week on my squat to end around 215-225 for 3 x 5.

1)Bench Press - 3 x 8
2)Back Squat - 3 x 5
3)Chest Supported Row - 3 x 12
4) DB Alternating Curls - 2 x 12

Hanging Leg Raises - 3 x 20

081817

3 x 12 @ 90 seconds rest, Antagonist style

1)Hollow Rocks - 3 x till it burns up good

2a)Arnold Press
2b)Chin-ups
3a)Back Squat
3b)back extensions
4a)DB benchpress
4b)PREACHer curls

5) Decline Sit ups

081617

3 x 8, 60 seconds rest

1) Planks - 3 x 60 Seconds

2a)Back Squat
2b)Good Mornings
3a)Incline Barbell Bench
3b)DB Curls
4a)Standing DB shoulder press
4b)Pull ups

5) Hanging Leg Raises

081417

Week 8 - 3 x 18, 120 seconds rest - Antagonist style

1) Planks - 3 x 60 seconds
2a) Leg press
2b) Good Mornings
3a) Dips
3b) Close Grip Rows
4a) Upright Rows
4b) Hammer Curls

080817

Week 7 of 8
Rep Scheme 3 x 18 @ 120 seconds Rest

Pre) 3 x Planks @ 60  Seconds

1) Leg Press
2) Bench Press
3) Close Grip Rows
4) Side/Front Lateral Raises
5) Tricep Push Downs
6) Back Extensions

7) Hanging Leg Raises

080417

Rep Scheme - 2 x 12 * 90 seconds rest

Pre) Planks - 3 x 1 Minute Holds

1a) Back Squat
1b) Good  Mornings
2a) Barbell Benchpress
2b) Hammer Curls
3a) Chin-Ups
3b) Arnold Presses

Hanging Leg Raises

080217

Rep Scheme - 2 x 8, 60 Seconds Rest

Pre - 3 x Planks

1a) Standing Military Press
1b) Weighted Pull-Ups
2a) Back Squats
2b) Romanian Deadlifts
3a) Incline DB bench
3b) Ez-curl bar standing curls

Abs) oblique wood chops