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trainwreck74

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Wednesday
Cardio am
45 min LiSS on treadmill

Cardio pm
1 hour interval on treadmill
20 min LiSS on stairmikl


Thursday
Cardio
45 min LiSS

Warm up 4 rounds
Band work 20 reps each
Upright rows
Rear fly’s
Skiers
Laterals raises
Heavy band 20 reps
Facepulls
Trx ring rows. X 10
Trx presses x 10
Renegade rows with 35lb db x 10
Rotator cuff band work x 30 reps each movement

Super set 10 sets
*Wide grip pulldowns
150/160/170/180/190/200
X 10 reps
210/220/230
X8 reps
170@ 25 reps
*heavy band facepulls
X15 reps 10 rounds

Super set
Reverse grip pull downs 6 rounds
10 reps @200 lbs
Straight arm cable pulls downs
100lbs 10 reps 6 rounds

Super set 4 sets
Hammer strength low rows Plate loaded
3 plates each side 15 reps
Cable reverse fly’s 4 sets 20 reps

Super set 3 sets
Prone db rows on incline.
70/80/90 10 reps each
Bent over single arm row
100 lb db 10 reps each arm
 

trainwreck74

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Friday
Cardio
30 min interval

Warm up 4 rounds
Heavy band good mornings 10 reps
Planks 30 sec hold each
Front/side/front/side
Lunge complex 10 each leg
Front
Lateral
Diagonal
Rear
Toes to bar 8 reps
Bulldog complex
3 motions each leg each side 15 reps each

Deadlift 5 rounds
Abs between each set
135x25
225x 20
315x 10
365x 6
415x 4

Power clean 4 rounds
135x20
185x10
225x6
245x2

Metcon
“DT”
Deadlift x12
Hangclean x 9
Push press x 6
5 rounds fast as possible 155lbs

Cardio
20 min LiSS
 

trainwreck74

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Saturday and Sunday
Snowmobiling
Cardio
*Thousands of reps shoveling out myself and others when stupid stuck.
*Rolling my sled (when stuck) over and catching it before it rolled entirely down the hill in crest deep snow.
*Keeping my fat ass on the sled as much as possible. Sometimes that required running like a mofo next to it when I got bucked off.

Sounds ridiculous but when you possess zero skills on a sled it’s hard ass work to keep up with a group of bad asses. Constantly got my ass handed to me. And pretty sure I dented the shit out of my running boards with my shins.
 

trainwreck74

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Monday
Recover cardio
3-1/2 miles liss.



Tuesday
Cardio
30 min interval treadmill

Warm up repeat 4 x
Toes to bar x8
Walking and scooping lunges x20
Spider-Man crawl 5 each side
Lateral lunges x 10
Diagonal lunges x 10
Prone handcuff 4 each side
Bulldog complex x 10 each movement
Band good morning x 10

Front squat
135 x 25
225 x 10
275 x 8
315 x 6
315x 6
315x 6
225 x 12
185x 25

Super set 4 rounds 10 reps
Hack squat machine (super squat )
6 plates on each side
7 plates
8 plates
8 plates
Standing leg curl machine.
X15 reps each leg

Super set
Leg extensions 3 rounds
Alternating single leg 20 reps each leg adding 5lbs per session until 200 reps completed.
Laying leg curl
15 reps each leg alternating until 150 reps completed

Walking lunges
Length of gym x 3

15 min of brisk walking on treadmill
 

trainwreck74

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Wednesday
Cardio
45 min LiSS on treadmill

Thursday
Cardio
30 min interval

Warm up 4 rounds
Bands
Lateral raises
Front raises
Reverse fly’s
Skiers
Facepulls
Upright rows
Rotator cuff exercises
Slider push ups x10
Trx rows d 10
Trx presses x 10

Incline
135 x 50
185x 25
225x 12
275x 10
315 x 4
345x2
225x 10
135x 50
Rotator cuff band work between each set

Super set 5 rounds
Dips 10 slow reps
Cable fly’s x 25 squeeze and hold on last 5 reps

Super set
Incline plate loaded press machine.
2.5 plates each side 15 reps each side
Trx rows 15 reps

Super set 4 rounds
Dip machine 25 reps
Incline db fly’s 40lbs. 15 slow reps

Smith machine Tabata
185lbs
10 sec on 20 sec off
12 rounds

Stair mill walk for 10 min
 

trainwreck74

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Monday
Am cardio
4 mile LiSS on treadmill 10% grade.

Pm cardio
20 min interval

Warm up 4 rounds
Band good morning x10
Toes to bar x 8
Lunge complex 10 reps each leg
Lateral lunges
Diagonal lunges
Walking lunges
Reverse lunges
Bulldog complex 3 movements each leg each side. 10 reps each (glute activators )

Super set 10 rounds
*Front squat
135x 15
225 x 10( 8 sets)
135 x 15
*RDL
185 lb 10 slow reps on 4” box (5 rounds )
*leg curls with sliders 10 reps ( (second 5 rounds )

Super set 6 rounds
*Pendulum unilateral leg press
2.5 plates 20 reps each leg
*Hip thrusters
10 reps 225lbs
*GHD 5 seconds eccentric

Leg extensions
20 reps each leg and repeat until 200 achieved
Stretch for 1 min
Repeat 3 x

Leg curls 4 rounds
Standing alternating single leg curls
20 each leg
Laying both leg curls
30 reps
Plate loaded unilateral leg curl
15 each leg
Stretch. Repeat 4 x

Foam roll
Stretch
Couple rounds of vinyasa yoga
 

trainwreck74

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*I started splitting my lifts to every other day and added more cardio. Instead of dropping volume at the moment. Felt like a better plan.

Tuesday
Cardio
5 miles liSS

Wednesday
Cardio
40 min interval

Warm up 4 rounds
Band work 15 reps each
Lateral raises
Front raises
Rear fly’s
Skiers
Face pulls
Upright rows
Slider push up 8 reps
Trx ring row 15 reps
Trx presses 15 reps

Work
Super set 5 rounds
Incline db 10 reps
70/80/90/90/100
Incline db fly’s 10 reps
35/40/40/45/50

Super set : drop set (7)
Incline bench
Bar x 75
135x 40
185 x 20
225 x 15
265 x 10
285 x 8
315 x 6
315x 6 drop set
275x 8
225x 12
185x 20
135x 40
Trx ring rows x 15
7 sets

Super set (8)
Dip machine
8 sets 20 reps
Incline cable row
8 sets 20 reps

Incline Tabata
135lbs
15 seconds on 15 seconds off
12 rounds

Push up to failure : then
10 negative push ups
 

trainwreck74

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Thursday
Am cardio
1 hour LiSS treadmill 10% grade

Pm cardio
30 min interval

Warm up
Toes to bar x 8
Plank 30 sec hold each
Front /side/front/other side
Band good mornings
Bullfrog complex
Trx ring rows x 20
Trx press x 15
Rotator cuff band work 3 motions 20 reps each motion

Work
Super set
Dead lift
135x 20
225x 10
315x 10
365x 8
415x 5
365x 6
315x 10
225x 10

Ghd 10 slow reps between first 4 sets
Super man: and prone hand cuff 5 reps second 4 sets

Wide grip pulldowns
EMOM for 10 min
Narrow grip pull down
EMOM for 10 min
Reverse grip
EMOM for 5 min

Super set 10 reps each
Db row on incline.
70/80/90/80/70
Single arm DB row
100/100/100/100/100
Bent over fly’s DB
35 lbs all 5 sets


5 rounds
Renagade row
35 lb dB
Bird dog abs 10 reps each side

Vacuums
3 rounds
20 sec holds 10 sec relax for 7 reps
 

trainwreck74

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Friday
Cardio 45 min interval

Warm up 4 rounds
Band work
Lateral raises
Front raises
Rear fly’s
Skiers
Face pulls
Upright rows
Rotator cuff complex.
Lateral humoral external rotation
Medial numeral internal rotation
Humerus parallel to ground elbow at 90°
Internal rotation
External rotation.

Super set 4 rounds
Behind neck press
135x 20
Front press
135x 10
Face pulls x 10

Super set
Behind neck press
155x 20
185x 10
215x 8
225x 8
Front press
155x10
185x 10
215x 8
225 x 5

Super set 5 rounds
Db Arnold press x 10
65/70/75/80/80
Db bent over fly’s x 15
35/35/40/40/40
Db front raises x 15
35/35/35/35/35

Giant set. 5 rounds
Free motion cable
Lateral raises x 20
Front raises x 20
Upright row x 20
Facepulls x 20
Shoulder shrugs x 20 (110 lb db)
Farmer carry length of gym (90lb db)


1500 meter sprint on rower
250 meters at a time
 

trainwreck74

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Get Shredded!
Covid quarantine for five days… Sunday through Thursday. I took 3 to 4 mile walks every day but was unable to be in the gym.
This was my second bout but not near as bad as the first… I lost my appetite and didn’t have a lot of energy but I didn’t get my ass kicked like I did the first time. I fired that bastard back up Thursday night at the gym and was probably over training because I am still recovering

Thursday
Cardio 4 Mike liss

Warm up
Lunge complex 10
Reps each leg each movement.
Lateral
Diagonal
Waking
Rear
Heavy band good mornings. 10 reps
Bulldog complex 3 moments each side. 15 reps each movement
Toes to bar 10 reps
Plank 30 sec hold each
Front /side/front/other side

Work
Low bar squat ass to grass
135x 20
135x 20
225 x 10 EMOM for 10 min

Super set 5 rounds
Hack squat
5 plates each side- 10 reps
RDL 185 on 4” platform
10 super slow lowering

Super set 5 rounds
Single leg pendulum plate loaded leg press
3 plates each side 15 reps each
Hip thrusters 10 reps
Standing leg curl 15 reps

Leg extensions
2 rounds
Single leg 25 reps each side 2.5 pounds added each series until 250 reps completed

Leg curls 4 rounds
Sliders 10 reps each leg and then 10 reps together.

Tabata smith machine
10 sec on 20 sec off for 12 rounds
225 lbs.
14 reps on first set/ 8 reps on last…
 

trainwreck74

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Wednesday

Cardio
20 min interval
20 min LiSS


Warm up 3 rounds
Plank (side/frontal/side/ front) 30 sec each.
Hip thrusters 10 reps
Lunge complex ( frontal/ lateral/ diagonal ) 10 reps each leg/ each exercise
Bullfrog complex 10 reps each rotations. (3 each side )
Good mornings with band / 10 reps

Smith squat scissor single leg drop
Warm at 135 x 30
EMOM for 10 min
185 slow and steady each leg 10 reps

Safety squat ass to grass
EMOM for 12 min
225 x 12 reps

Super set 4 rounds
Hack squat machine x 10 reps
Leg curl sliders for 10 reps

Walking Lunges .. slow and precise .. 12 -14 reps each leg ( length of gym)

Super set 4 sets
Toes to bar x 8
Air squats touch and go 12” box
Lateral lunges 10 each leg

Walk for 20 min
 

trainwreck74

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Thursday
Cardio 35 min LiSS treadmill

Warm up
Band work for rotator cuff.

Bands: 15 reps each
lateral
Frontal raises.
Bent over flys
Upright rows
Facepulls

Work:

Standing single arm db press
4 x 10 reps
70/80/90/90
Seated Arnold Press
3 sets 12 reps slow and controlled
75lbs

Behind neck seated barbell press
5 sets@ 20 reps. Slow and controlled
135lbs

Giant set: 5 sets
Bent over flys : db 45 lbs 15 reps
Lateral raises cable : 30 lbs 20 reps each side ( twice through rotation )
Upright row cable rope pull. : max weight 20 reps
Cable rope grip face pulls
100lbs Db shoulder shrugs to farmer carry. 12 reps then a walk around the gym.
*Repeat 5 times after a min or so break

Tabata smith machine
10 sec on 20 sec off (12 sets)
135lbs behind neck press
Tabata 10 sec on 20 sec off 10 sets
135 lbs front seated press

Rotator cuff band work
15 min LiSS treadmill
 

trainwreck74

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Friday
Still crazy tired. Not completely over Covid I think. Very run down.
Cardio
30 min light interval on treadmill

Warm up 3x through
Band work
Rotator cuff 3 exercises each arm
Slider push ups 10 reps
Med ball alternating push up
Trx rows 10 reps
Trx presses 10 reps

Incline bench
135x 30
135x30
185x 20
245x 12
245x 12
265x 4
315x 2
225x 20
135x50
Bar x 100
Bar x 100

Super set 4 rounds
Incline db
70/80/90/100
Db fly’s
30/35/45/50

Super set 3 rounds
Dip machine
15 reps
Cable fly’s in seated position
20 reps

Abs
Session 1- 3 rounds
*Pike holds for 1 min
*Side plank 1 min each side
*Russian twists 20 reps

Session 2 - 3 rounds
*V-ups with slider. 10 reps
*GHD sit-ups 12 reps
*Front planks 30’sec hold
 

trainwreck74

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Monday
Cardio
30 min LiSS

Warm up
Good morning bands 10 slow reps
Lunges: 15 each leg each exercise
Lateral
Diagonal
Walking
Reverse
Plank 30 sec hold each
Front / side/ front / side
Body weight squats touch and go on 12” box 30 reps
Toes to bar 8 reps
Bulldog exercise complex 15 reps each movement each side (3 each side )

Work
Super set
Back squat low bar
135x 25 warm up
5x 15 ass to grass 225
225 RDL dead lift 5x5 super slow eccentric

Safety squat ass to grass 3 sec hold on bottom
Except warm up( 65lb bar)
155x20
205x15
255x 10
305x 10
355x 8
305x10
255x10
205x15
155x15

Deadlift
225x10
315x10
365x7
415x5
365x 8
315x10
225x 10

Hack squat plate loaded machine.
5 plates each side x 10
6 plates each side x 10
7 plates each side x8
8 plates each side x 8

Leg curl sliders
3 sets of 10 each leg and then 5 together
Brutallly hard.

Stretch. Hips tight as F. Foam roll and out
 

trainwreck74

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Tuesday
Cardio 40 min LiSS

Warm up 4 rounds
Band work 15 reps each
Lateral raises
Front raises
Reverse fly’s
Skiers
Face pulls
Upright rows
Trx row 10 reps
Trx presses 10 reps
Slider push ups 10 reps

Super set
Incline press
135x30
225x 10( 6 sets )
Single arm db press on bench
50 x 20 reps
70x 10 reps ( 6 sets)

Super set 5 rounds
Db incline press.
80/85/90/100/100
Db flat bench fly’s
40/45/45/50/50

Dips
10 reps
+20 lbs 10 reps
+ 45 lbs 10 reps
+ 76lb kb 10 reps

Super set 5 rounds
Dip machine
20 reps
Cable fly’s
20 reps

Push up to failure
+10 negative lowering in 10 sec.
 

trainwreck74

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Wednesday
Cardio
4 miles on treadmill at 10% grade
Every 5 min 30 air squats

Thursday
Cardio
40 min interval

Warm up
Bands
Lateral raises
Front raises
Rear fly’s
Facepulls
Upright row
Skiers
Rotator cuff band work 3 planes of motion both sides
Overhead press with bar @30 reps
Off knee shoulder rotation with 10lb db

Behind neck press seated
15 reps EMOM for 12 min
155lb barbell

Front seated shoulder press
15 reps EMOM for 10 min
155lb barbell

Super set 5 sets
DB Arnold press
50/60/70/75/80
Upright row DB
40/45/50/50/40

Giant set 3 rounds
Free motion cable machine.
Single arm lateral raises(15 reps both sides )
Single arm front raises( 15 reps both sides)
Single arm lateral raises(15 reps both sides )
Single arm front raises(15 reps both sides)
Rope facepulls( 20 reps)
Rope upright rows (12 reps)
Dumbbell bent over flies(10 reps :35lb dB)
Dumbbell shoulder shrugs (15 reps: 110lb db)
Barbell Cuban press( 15 reps :30lb barbell)
Dumbbell farmer carry (100lb db length of gym )
 

samgraves82

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Geez Louise. Trainwreck over here still running circles around me. Dunno how you do it man . Glad all is well from what I see.
 

trainwreck74

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samgraves82;1976468 said:
Geez Louise. Trainwreck over here still running circles around me. Dunno how you do it man . Glad all is well from what I see.

Just playin catch up my friend. .. there are amazing physiques here.. tryin not to be Forever Small!;)
 

samgraves82

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trainwreck74;1976741 said:
Just playin catch up my friend. .. there are amazing physiques here.. tryin not to be Forever Small!;)
Says this monster
 

trainwreck74

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Friday
Cardio
3 hour hike with the family. Stopping every once in a while to do push ups and a pile of air squats tryin to teach the little man how to do them.. wore my old ass out. ;)

Saturday
Cardio
30 min interval

Warm up
Trx ring rows 15 reps
Trx presses 10 repe
Renegade rows 35lb db 10 reps each arm
Toes to bar 8 reps
Inverted rows on smith machine. 10 reps
Plank 30 sec hold each
Front /side/ front / side
Rotator cuff band work
Wooden dowel stretch behind back

Work
Super set 4 rounds 30 sec rest between sets
Pulls up 10
Push ups 25

Lat pull downs
Wide neutral grip EMoM for 8 min starting @160 adding 10 each set. 10 reps each set.
Narrow neutral grip EMOM for 7 min
190/190/190/200/200/190/170
Reverse grip narrow EMOM for 6 min
190 lbs 12 reps

Super set 4 rounds
Farmer carry 100lb db about 40 feet down and back
Shoulder shrugs 15 reps
110 lbs
Reverse fly’s 35 lb db 15 reps
Prone incline db high rows
10 reps 80lb

Deadlift 15 reps
225
315lbs
315
Power clean
135@10 reps
205@ 10 reps
225@ 7 reps

Metabolic conditioning
5 rounds without rest
Deaf lift 12 reps
Hang clean 9 reps
Push press 6 reps
155lbs
 

trainwreck74

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I changed things up a bit last week as my work schedule changed and dislocated my right shoulder tearing my labrum most likely..
I’m going to be able to do splits for a bit and need to lower my volume obviously unable to do overheads or presses on the right side. I’m going to continue to change things up until I find what I can do. Volume/ function/ conventional lifts

Monday am
45 min cardio

Warm up repeat 3 times
Lunge complex 10 reps each leg
Front
Lateral
Diagonal
Reverse
Air squats touch and go on 12” box 30 reps legs together
Toes to bar 8 reps
Good morning bands 10 reps
Thick band single arm deadlift 10 each
Bulldog complex (Glute activator )
3 moments each side 15 reps each movement each side

Low bar squat
135x30
EMOM for 10 min
225 x 15 reps

Hack squat machine (super squat) 4 sets 10 reps each set
6 plates each side
7 plates each side
8 plates each side
8 plates each side

Super set 5 rounds
Safety squat
225lbs 12 reps
RDL
185 10 slow reps
Smith machine feet together squat
225 12 reps

Super set 3 rounds
Step ups w 45 lb db 16” box 10 reps each leg
Standing leg curl 15 reps each leg

Monday PM
Cardio

45 min interval training.
 

trainwreck74

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Tuesday
Cardio am
30 min interval

Cardio pm
30 min LiSS

Warm up repeat 3x

Planks 30 sec hold each
Front/ side / front/ side
V-ups with sliders 8 reps
Hamstring curls with sliders 8 reps each leg
Air squats x30
Good morning band work 15 reps
Cossack squats 10 each side

Dead lift
185x10
225x10
285x 10
315x 10( 4 sets )
225x 10

Super set 5 rounds
Hip thrusters on booty builder machine
12 reps
Rogue GHd machine
10 slow reps

Super set 12 reps each 4 rounds
Reverse hypers
Caption chair

Stretch and foam roll.
Tight hips and glutes.
 

trainwreck74

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Tuesday
Cardio am
45 min LiSS. Fasted

Wednesday
Cardio am
1 hr LiSS

Cardio pm
20 min interval

Warm up 3 rounds
Groin plate slides 5 each foot.
Heavy band good mornings 10 reps
Walking lunges 10 each leg
Lateral lunges 15 each leg
Diagonal lunges 12 each leg
Reverse lunges 10 each leg
Air squats on 12” box touch and go legs together 30 reps
Bulldog glute activator complex. 3 moments each leg each side 15 reps each
Plank 30 sec hold (front/side/front/side )
V-ups

Deadlift
135x20
225x 15
225 x 15
315 x 10 emom for 15 min

Super set 5 rounds
Bent over db row 10 reps super close to body
100lb db
Band reverse fly’s 20 reps
Band face pulls. 20 reps
( trying to stay away from activating shoulder and the bicepital groove. )

Calves
Super set 5 rounds
Straight legged calf raises on sled 180 lbs 15 reps each
Single leg
Both feet
Pigeon toes
Duck feet
Seated calf rises ( soleus)
4 plates 15 reps

Smith machine calf raise
Holding bar behind body at top of glutes. And using 6” platform for feet.
225lbs 10 reps 5 sets

Calf complex 4 rounds (bw)
Tibialis anterior movement 20 reps
Single leg straight calf raise
Both feet
Duck foot
Pigeon toes

Cardio
20 min interval treadmill
 

trainwreck74

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Thursday
Cardio
1.5 hours LiSS tread mill
30 min interval on rower


Friday

Am cardio
30 min fasted

Pm cardio
20 min interval treadmill

Core work 3 rounds

A) Flutter kicks
Hollow hold
Toes to bar
V-ups with sliders

B) Reverse Hyper
Super man hold 5 reps 10 sec hold
Ghd

C) Plank( front 30 sec hold)
Preacher chair 15 reps
L-sit
Around the world with plate above head
Russian twists

Cardio
45 min LiSS treadmill
 

trainwreck74

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Saturday entire workout Fasted

Cardio
30 min interval

Warm up 3 rounds
Lunge complex x10 each
Band good mornings 10 reps
Cassock squat 10 each side
Air squats x 30 ass to grass

Smith machine legs together squat
135 x25
225 x 15 EMOM for 15 min

Leg extensions
Single leg until fail then both until fail. Adding 5 lbs after 12 reps each
Repeat 3 x

Seated Leg curls
5 rounds 20 reps

3 round super set
GHd 10 slow reps
Air squats x20 reps

Walking lunges. 2 laps
Repeat 3 x

Cardio
15 min cool
Off
 
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