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trainwreck74

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Tuesday
Cardio
40 min total. 30 min interval 10 min LiSS

Warm up 4 rounds
Supine leg lifts 10 reps
Plate ground slides 45lb plate 6 reps each
Resistance band adductors 10 each side
Thrusters : glute bridge 10 reps hold at top for 3 seconds
Fire hydrant leg lifts 10 each side
straight leg lateral toe to touch(on all fours ). 10 reps each side
Reverse hypers 10 reps
Pistol squats (trx) 10 reps each

Safety squat (65lb bar)
155lbs x 20
245lb x 10 ( 10 sets EMOM)
290lb x 5
340lb x5
390 x 2
245x 10
155lbs x 10

Smith machine feet together and walked way out so isolating the quads
135 x 20
225 x 20
225 Tabata.
20 sec on 10 sec off. For 12 rounds

Super set 3 rounds
Leg curl sliders 10 each leg
25 touch and go air squats 12”box
Kneeling leg curl machine ( plate loaded ) 15 reps each side x 2 ( I’ll submit a pic so you can see what I’m talking about )

Cardio
10 min LiSS.
 

trainwreck74

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Wednesday
Cardio
45 min total / 30 min interval. 15 min LiSS at 10% grade brisk pace

Warm up 4 rounds
Band work 10 reps each side
Lateral raises. Left mainly.
Reverse Fly’s
Skiers
Trx ring rows 10 reps
Rotator cuff Band work
Off knee external shoulder rotations with 10lb db

Single arm half kneeling db Arnold presses
15 reps each
40/50/50/40 left arm
10/10/10/10 right arm

Nuetral grip db batwing row on incline
4 rounds 12 reps
Left
35lbs
Right
10lbs

Hammer strength incline plate loaded press
5 rounds 10 reps
Last set /drop set 10 reps each drop
Left : 2 plates (90lbs) / 2.5 plates / 3 plates / 3.5 plates / 4 plates (8 reps )
Right : 25lbs all sets.

Super set (left only ) 10 reps 4 rounds
Single arm barbell shoulder press facing forward
75lb bar
Single arm barbell shoulder press facing side
75 lbs

Smith machine incline press
Mostly left arm.
135lbs
7 sets of 20 EMOM

Cardio
15 min cool down
 

trainwreck74

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Friday
Cardio
30 min interval treadmill

Warm up 4 rounds
V-ups 8 reps (with sliders )
Plank 30 sec hold each
Front /side/front /side
Monster walks (lateral w/bands)
Lunge complex 10 each leg
Walking
Lateral
Diagonal
Rear
Bull dog complex. 3 movements each leg each side
Hollow holds (rocking )

Super set
Leg press unilateral pendulum plate loaded
3 plates -20 reps
4 plates -15 reps
4.5 plates -15 reps (4 sets )
Standing leg curl 15 reps each leg 110 lbs (6sets)

Hack squat (super squat machine )
Facing forward 10 reps
6 plates each side
7plates
8 plates
8.5 plates
Facing away from it
5 plates
6 plates
6.5 plates
7 plates

Kneeling leg curl machine.
1plate each side
15 reps each side for 4 revolutions then water. And again. 15 reps each side for 4 sets.

Leg extensions
Single leg starting at 50 lbs. 20 reps each side adding 5 lbs each return. Until 200 completed. Repeat.

Stretch stretch stretch.
Walk for 15 min to cool.
 

trainwreck74

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Monday
Cardio 45 min LiSS

Warm up 4 rounds
Leg lifts 10 reps
Planks 30 second hold each
Front /side /front / side
Plate groin slides 45 lb plate
6 reps each side
Lunge complex 10 each leg
Walking (front )
Lateral
Diagonal
Reverse
Bulldog complex 10 each leg each side
Reverse leg lifts
Fire hydrants
Full glute / ham rotations
Air squats ( touch and go on 12” platform )

Smith machine squat low bar, legs together and way out isolating the quads
135x 30
225x 20
285x 15
315 x 10 (5 sets emom)

Super set
Hack squat super squat machine 10 reps each
Facing the machine
6 plates each side
7 plates each side
8 plates each side
7 plates
6 plates

5 sets RDL 185lbs on 4” platform. 5 seconds to lower and reset

Super set repeat 4 x
Standing leg curls 110 lbs 15 reps each side x2
20 kettlebell swing 56lbs
Walking lunges with 45lb db 10 each leg

Super set
Booty builder (thrusters ) 10 reps
Reverse hypers on GHD platform 10 slow reps
Cossack squat 7 each side

Calves 6 sets
Single leg BW 30 reps each
Smith machine. 185 lbs behind back at butt level 10 reps each
Feet together
Pigeon toed
Feet together
Duck foot
Feet together

Super set 15 reps each 4 rounds
Feet extension on leg press
Seated calf raises
Tibialis raises

Metcon
As many rounds as possible in 10 min
15 kettle bell swings 46lb
5 pistol squats each leg (trx )
10 burpees ( or 50 rope jumps )
 

trainwreck74

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Tuesday
Cardio 30 min LiSS
Long day in the gym…

Warm up 5 rounds
Shoulders /chest
*have to be careful with right shoulder still
Band work
Lateral raises
Front raises
Reverse fly’s
Skiers
Interval humeral rotations
External humeral rotations

Smith machine incline ( left arm doing some but mostly just in for a ride. Trying to keep it moving even tho it’s quite painful )
75 x30
100x 15
115x 10 (4 rounds )
100x15
75x 25

Same thing but flat bench
75x30
100x15
115x 10
100x15
75x25

Smith machine super set flat bench 5 rounds
85x15
70 lb db left hand x10

Hammer strength incline
Two plates on left 25lbs on right.
3 sets of 10
2.5 plates
2 sets of 10
3 plates
1 set of 10

Super set 4 sets
Db seater Arnold press
50lbs (left only ) 10 reps
Upright row db (left)
45lbs 10 reps
Shoulder shrugs. Both arms
100lbs 10 reps
Farmer carry 45lb db
Length of gym

Super set
Repeat 2x

Cable . Left arm only
Lateral raises 15 reps
Front raise 15 reps
Lateral raise 10 reps
Front raise 10 reps
Single arm facepulls 10 reps
Single arm upright row 10 reps
Single arm reverse fly’s 10 reps( hard as fuck with one arm !)

Stretch like mad. Glutes and Hans crazy tight!
Foam roll( super painful on gluteus minimus and medius. )
 

Vision

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Tuesday
Cardio 30 min LiSS
Long day in the gym…

Warm up 5 rounds
Shoulders /chest
*have to be careful with right shoulder still
Band work
Lateral raises
Front raises
Reverse fly’s
Skiers
Interval humeral rotations
External humeral rotations

Smith machine incline ( left arm doing some but mostly just in for a ride. Trying to keep it moving even tho it’s quite painful )
75 x30
100x 15
115x 10 (4 rounds )
100x15
75x 25

Same thing but flat bench
75x30
100x15
115x 10
100x15
75x25

Smith machine super set flat bench 5 rounds
85x15
70 lb db left hand x10

Hammer strength incline
Two plates on left 25lbs on right.
3 sets of 10
2.5 plates
2 sets of 10
3 plates
1 set of 10

Super set 4 sets
Db seater Arnold press
50lbs (left only ) 10 reps
Upright row db (left)
45lbs 10 reps
Shoulder shrugs. Both arms
100lbs 10 reps
Farmer carry 45lb db
Length of gym

Super set
Repeat 2x

Cable . Left arm only
Lateral raises 15 reps
Front raise 15 reps
Lateral raise 10 reps
Front raise 10 reps
Single arm facepulls 10 reps
Single arm upright row 10 reps
Single arm reverse fly’s 10 reps( hard as fuck with one arm !)

Stretch like mad. Glutes and Hans crazy tight!
Foam roll( super painful on gluteus minimus and medius. )
Gotta love those farmers. so underestimated for trap growth and thickness
 

Vision

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Gotta love those farmers. so underestimated for trap growth and thickness
I purchased these snap on handles that go onto the DBs just for this reason.. great for farmers...
 

trainwreck74

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I purchased these snap on handles that go onto the DBs just for this reason.. great for farmers...

They have them at the gym… very effective. If I want to work on my grip and forearms, I hold 2 45 lb plates together in each hand .. the ones with open ends like old school mags for your BMX. Makes for crazy forearm pumps.
 

trainwreck74

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Sorry about the slack in logs. I had an issue last week that kept me from getting anything more then a quick workout in after Wednesday. I have a pretty extensive med history(over 20 major surgeries now and most on my head). To make a long story short I had to travel to another city across the state for a few days to have post surgery check up with my neurosurgeon and an MRI on my torn shoulder and labrum. Go big or go home. All is well they say…. they poked in my head with a crazy long straw camera (crazy long and mobile ). Because of the surgeries they were able to push through the ethmoid and checked my spheniod also. Then they readjusted my shunt. I was released in good health. The last surgery and shunt must have fixed the leaks in my head.
As per the shoulder .. I find out tomorrow.
It’s been cardio every day (wed-Thursday/Friday )

Monday was 15 x 15 EMOM for legs on safety squat . 225 lbs. then more cardio. Ready for my life to get back into a groove and routine. I feel so off.
 

trainwreck74

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Get Shredded!
Monday
Cardio
45 min LiSS. Treadmill 9% grade

Warm up
Groin plate slides(45lb plate) 6 each leg
Plank 30 sec hold
Front /side /front / side
Lunge complex
Front (walking ten each leg )
Lateral 10 each side
Diagonal 10 each side
Air squats (deep sissy squat on machine ) 25rep
Thrusters 10. Hold at top of last rep
Bulldog complex 10 each position.
Fire hydrant / straight leg glute activator/ around the world with straight leg.
Band (thick as f) good mornings 10 reps

Safety squat 165lb bar
155x 25
245x 12
295x 10
345 x 8
395x 4
395x3
345x 8 (drop set -50 lbs each time until 155lbs

RDL 185 x 8. On 4” box Slow as hell and pausing on last rep at bottom.
6 sets of 10. Stretching glutes, hips, quads and Hams. Between.

Smith machine squat
Legs together snd feet way out.
135x25
225 x 15
315 x 6(pause at bottom )

Scissor jumps on smith machine.
135 lbs. 10 reps each leg
4 rounds

Pendulum unilateral leg press
3 plates each side.
20 reps each side
4 rounds.
Body weight (BW) calf raises between

Walking lunge with 45 lbs db 10 reps each leg
4 rounds
Ghd fot 10 reps between sets

Stretch and foam roll. Glutes super tight. Hurt like hell to foam roll


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trainwreck74

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Tuesday
Cardio
30 min LiSS on treadmill


Warm up bands
Easy on r shoulder but went through it all even tho I prolly shouldn’t
Lateral raises
Front raises
Skiers
Reverse fly’s
Face pulls
Low rows
Rotator cuff exercises. ( avoided right arm)

Super set 5 rounds
Inverted row (20 reps )on smith machine (focusing on sub scapularis rotation. -spreading the scapula and using the rhomboids.
Laying batwing fly’s (on incline ) 15 reps


Super set 4 rounds
Bent over db row 10 reps each side 80 lbs
No weight prone bat man incline 8 reps
Shoulder shrugs db 10 reps 100lbs

Cable free motion machine ( 1/4weight on right shoulder. )
15 reps each side 4 rounds
Lateral raises
Front raises
Lateral raises
Front raises
Rope facepulls
High row concentrating on rhomboids

super set
4 rounds
Db seated Arnold press. Single arm (left only )
15 reps
Trx row 10 reps
Off knee shoulder external rotations.


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trainwreck74

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Thursday
Cardio
45 min LiSS
Treadmill

Group A)
Core 4 rounds each
V-ups 8 reps
Hollow holds AMAP in 1 min
Side plank band pulls 10 each arm
Laying med ball tosses 10


Group B)
Rope pull ab curls 15 reps max weight on machine
Ghd 10 rounds 5 seconds to lower body
V-sit 7 slow reps with holding for 3
Russian twists 10 each
Bird dog crunch 8 reps each side

Group c)
Laying leg (both )lifts 15 reps
Single leg jack knife lifts 10 each side
Bicycle crunch super slow 10 each side
Dead bug ( single leg and opposite arm crunch) 10 reps each side
Laying Super man 10 each

Metcon 10 rounds
5 Burpee ( modified )
5 kettlebell swings
5 box jumps
20 jump ropes


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trainwreck74

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Friday
Cardio
30 min interval

Warm up
Lunge complex 10 each leg each side
Lateral
Front
Diagonal
Reverse
Lateral monster walks with band 7 each side
Groin plate slides (45lb plate ) 6 each side
Bulldog glute activator routine. 3 exercises each side. 10 reps each
Thrusters 10 reps

Super set
Leg press machine 45 degree slide ( 350lbs)
15 reps
Romanian dead lift (RDL)
185lbs 10 seconds to lower. 10 reps. On 4” platform

Leg extensions 3 rounds
Alternating Single leg
25 reps each leg. Don’t stop until 200 on each leg
Leg curls (alternating. ) 15 reps each leg. Alternating until 150 reps

Smith machine Tabata
225 lbs
15 sec on 15 sec off. 15 rounds.
*Brutal.

Stair mill for 10 min
Arc trainer for 15 min
Treadmill for 20 min.


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trainwreck74

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Started to break things up a bit this last week.
Tuesday was concentrating on quads and calves
Wednesday was glutes ; Hams and low back
Thursday core
Saturday : chest /shoulder Volume not strength
Cardio 5 x last week

Tuesday
Cardio
40 min interval

Warm up 4 rounds
Lunges 10 each leg
Lateral
Diagonal
Reverse
Walking
Band good morning 10 reps
Bulldog complex 15 reps each
Glute activators
Fire hydrants bent leg
Fire hydrants straight leg
Full rotation.
Air squats 30 touch and go
Plank 30 sec hold each
Front / side / front / side

Safety squat 65# bar
155 lbs 30 reps
245 lbs 15 reps
295 lbs 8 reps
335lbs 8 reps
385 lbs 4 reps
335 lbs 8 reps
295 lbs 8 reps
245lbs 15 reps
155 lbs 30 reps

Low bar squat
225 x10 ass to grass pause for 3 on last rep
6 rounds. EMOM

Super squat machine. (Hack squat style)
6 plates each side x 10
7 plates x 10
8 plates x 10
8 plates x 10
7 plates x 10
6 plates x 10

Met con 5 rounds
Walking lunges with 45lb db 10 steps each leg
Ghd 10 reps slow slow slow
30 jump rope
10 46kg kettle bell swings

Wednesday
Cardio
45 min LiSS treadmill

Warm up
Leg lifts 10 reps
Groin plate slide 6 each side with 45lb plate
Cassock squats with sliders 6 each side
Lunch complex with sliders 5 each leg
Lateral
Diagonal
Reverse
Walking
Band good morning 10 reps
Bulldog complex 15 reps each
Glute activators
Fire hydrants bent leg
Full rotation.

Super set repeat 4 rounds
RDL 10 reps each phase holding for 10 sec on last reps at bottom stretch
135x10
185 x10
185x10
135x 10
Kettlebell swings x 10 @ 46kg (4sets)
Leg curl machine 20 reps each leg at 65 lbs

Super set 4 rounds
Thrusters (booty builder machine ) 135lbs
Ghd 10 slow reps
Adductor machine (yes/no machine) 15 reps

Super set 4 rounds
Walking lunges 45 lb db 10 each leg
Trx pistol squat 10 reps
Scissor lifts on smith machine 135lbs. 10 reps

Met con
135lb step ups 16” box
4 sets of 10 each leg as fast as possible

Thursday
Cardio
40 min LiSS

Core same as last week

4 rounds each
V-ups 8 reps
Hollow holds AMAP in 1 min
Side plank band pulls 10 each arm
Laying med ball tosses 10


Group B)
Rope pull ab curls 15 reps max weight on machine
Ghd 10 rounds 5 seconds to lower body
V-sit 7 slow reps with holding for 3
Russian twists 10 each
Bird dog crunch 8 reps each side

Group c)
Laying leg (both )lifts 15 reps
Single leg jack knife lifts 10 each side
Bicycle crunch super slow 10 each side
Dead bug ( single leg and opposite arm crunch) 10 reps each side
Laying Super man 10 each

Stretch and foam roll.

Saturday
Cardio
30 min LiSS

Warm up
Band work 15 reps each. Super light
Lateral raises
Front raises
Rear fly’s
Skiers
Facepulls
Bent over rows

Rotator cuff band work.
Left arm usual
Right arm tiny band near zero resistance

Smith machine incline
Right arm just going for a ride. Motion only.
75lbs 30 reps
115lbs 20 reps
135lbs 10 reps
75lbs 25 reps

Flat press
75 lbs 25 reps
115lbs 20 reps
75lbs 25 reps

Smith machine overhead press
Right arm just going for a ride still.
50x15
60x12
70x 10
80x5
50x20

Smith machine upright rows
5x8 @ 135lbs

Hammer strength incline unilateral plate loaded press 10 reps each
1.5 plates left / .5 plates right.
2plates left / .5 plates right
2.5 plates left / .5 plates right
3plates left / .5 plates right

15 min stretch and roll hips/ shoulder/ back


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trainwreck74

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99cab991ce08e2c84910e3ce8e4704a3.jpg

Feeling flat and soft. Hoping that changes after my shoulder gets worked on so I can blast and get crazy pumps.


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trainwreck74

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Monday
Cardio am
Fasted 30 min interval

Cardio pm 1 hr LiSS treadmill

Tuesday
Cardio 35 min interval

Warm up
Band work
Lateral raises 20 each
Front raises 20
Rear fly’s 25
Skiers 20
Facepulls 20
Bent over rows 10
Stand up fly’s with band 20 reps
Low row with band concentrating on rhomboids and scapular rotation. 15 reps
Supine shrugs on trx 25 reps

Rotator cuff exercises. No over head rotations for right arm.

Work
Super set 5 rounds
Seated smith shoulder press
55lbs 30 reps slow and methodical
(Right arm mostly going for a ride )
Upright rows smith machine 55lbs 30 reps
(Right arm slightly used )

Super set 4 rounds
Single arm overhead press with smith machine.
55lbs 25 reps
Supine shrugs 15 reps
Farmers carry 45lb db

Giant set 4 rounds

Free motions cable machine.
Lateral raises (30lb left arm /10 on right arm ) 20 reps
Front raises. (30 lb left / 10lbs right ) 20 reps
Steep angle rope upright rows 100lbs 15 reps
Single arm db Arnold press 50lbs 10 reps
( left only )
Bent over rows single arm left only 90lbs 10 reps


Wednesday
Cardio am fasted 20 min interval

Cardio pm
35 min interval

Warm up 4 rounds
Groin plate slides 8 each way 45lb plate
Cassock squat 10 each side
Walking lunges
Plank 30 sec hold each
Front / side / front /side
Single leg pistol squats trx
Ass to grass air squats 35 reps
Bulldog complex 15 reps each exercise 3 exercises each side
Leg lifts 15 reps

Work 2 x through
Alternating single leg extensions
25 reps each leg. Adding 5 lbs each cycle. Until 300 completed

Super set 5 rounds
Smith machine squat feet together
225 lbs 15 reps
Sissy squat machine
12 reps (BW) deep squats

Super squat machine
Facing forward 10 reps 1-1/2 min between sets
5 plates each side
6 plates each side
7 plates each side
6 plates each side
5 plates each side

Met con 5 rounds.
Walking lunges with 45lb db 10 each side
15 double unders - I had to do 30 regular on last two sets
46kg kettle bell swings 15 reps

Friday
Cardio 1 hr LiSS

Warm up 4 rounds
Air squats 30 reps
Groin plate slides 8 each side
Plank with lateral leg slides 5 each side
Single leg squat with slider 5 reps each
Super mans (prone ) 5 each
Fire hydrant with bent knee 15 each side
Fire hydrant with straight leg 5 each side
Reverse hypers 12 reps
Banded good morning 12 reps

Deadlift EMOM for 8 min
135 x 20
225 x 12 (7 rounds )

Super set 4 rounds
Ghd 10 slow reps
Booty builder machine 135lbs 10 reps

RDL standing on 4” platform
10 slow reps holding at bottom on last rep
135lbs (1 set)
185 lbs ( 4 sets)

Super set
Bulgarian single leg spot squats 10 reps each
Band resisted glute ham raise 10 reps
BW thrusters holding at top
Lateral lunges 10 each leg
Diagonal lunges 10 each leg

Loads of stretching and foam roll. Hip flexors and calves tight as fuck.


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trainwreck74

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Monday
Cardio
40 min interval

Warm up. Repeat 3 times
kB single leg Romanian deadlift 10 each side
Groin plate slides 45lb plate 6 each side
Walking lunges 10 each leg
Lateral lunges 10 each side
Diagonal lunges 10 each side
Air squats 35 touch and go on 12” box
Bulldog complex 3 movements each leg 15 reps each movement.
Thrusters 10 reps
Plank 30 second hold each
Front / side / front / other side

Low bar squat
135llbs 30 reps
225 lbs 15 reps
5 x 8 low bar squat EMOM for 5 min

Super set 3 rounds
Db stagger stance hip thrust 10 reps
Bd Bulgarian split squats 10 reps

Super set 3 rounds
KB leg Romanian dead lift holding at bottom for 3 decide 10 reps
Db sumo deadlift 10 reps

Giant set 3 rounds
Swiss ball hamstring curls 10 reps legs together
Db step ups 16” box 10 reps each leg
Db walking lunges with 45lb db

Giant set 3 rounds
Band monster walks in sitting position. 10 reps each way
Band good mornings 10 reps
Band laying glute lifts ( thrusters ) 10 reps

Metcon
10 rounds of Jump rope 20 reps EMOM

Tuesday
Cardio am 30 min fasted
3.5 mile walk with family through wooded park.
Cardio pm 30 min LiSS

Wednesday
Cardio 45 min

Warm up 3 rounds
Trx ring row 10 reps
Leg lifts 15 reps
Air squats 30 reps
Fire hydrant bent leg 10 reps each side
Thrusters(BW) 10 reps
Lunge complex 10 each leg each phase
Front/ lateral / diagonal / reverse.
Reverse straight leg - leg lifts rotating to lateral and repeat for 5 reps each way each leg
Reverse hypers 10 reps

Work
Super set 4 rounds
Barbell hip thrust 135lbs 10 reps
Banded lateral walk 10 each side
Lunges (walking ) with 45lb db 10 each side

Super set 4 rounds
Single leg db RDL 10 each
Hip abduction with sliders (banded)10 reps
Goblet squat with 55lb db 10 reps

Super set 3 rounds
Db walking lunges 10 each side
Bulgarian split squat jumps 15
Cassock squat 7 each side

Super set 3 rounds
Elevated single leg glute bridge 10 reps each
Single leg banded kick backs 10 reps each
Fire hydrate leg lifts 10 each side

15 min of foam rolling and stretching. Hips/hip
Flexors/hams/glutes/ and quads.

Thursday
Cardio
20 min interval


Warm up 4 rounds
Lateral raises band 20 reps
Front raises band. 20 reps
Reverse fly’s band 20 reps
Skiers band 20 reps
Internal humeral rotations 25 reps left
Internal rotations 25 reps right.
External humeral rotations 25 left
External rotations 25 reps right
Face pulls 20 reps heavy band
Upright row 20 reps heavy band

Giant set 6 rounds continuous
Free motion cable machine
Lateral raises 15 reps each side
Front raises 15 reps each side
Facepulls from low position 15 reps
Facepulls from high positions 15 reps
Rope pull aparts emphasizing traps 15 reps
Rope pull aparts at lower angle emphasizing. low lats 15 reps
Farmers carry 45 lb plates doing shrugs while waking the distance of the gym and back
Trx ring rows
Kettle bell swings 15 reps 60lb

Smith machine press Tabata.
15 sec on 15 sec off. For 12 sets
135lbs. Right arm barely moving the weight.

Seated shoulder press hammer strength.
4 rounds 20 reps right shoulder going through the motion. Left doing all the work.



Friday
Cardio 45 min

Band work warm up. Mostly rotator cuff exercises.

Dead lift
135 x 20 ( 1 -set)
225 x 12 (6 -sets)
Body weight calf raises between sets 10 reps each
Single leg / feet together/ duck foot / pigeon toes. / tibial anterior

Super set 3 rounds
Plank (30 second hold- side /front /other side )
Bicycle Crunches 15 reps
V-ups - 15 reps. With sliders

Super set 3 rounds
Alternating toe touches 10 each side
Russian twists 10 reps
Raised (straight )leg crunch : 10 reps

Super set
Ghd machine 10 slow reps
V sits - 3 reps 20 second holds.
Bird dog exercise 10 slow reps
Rope pull down crunches. 10 reps

Walk for 10 min and stretch


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cdubw44

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Making me look up tibial anterior huh! You and your big words


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trainwreck74

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Making me look up tibial anterior huh! You and your big words


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Bahaha. Yeah I’m a weirdo about anatomy


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trainwreck74

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Monday
Cardio
45 min interval

Warm up 5 rounds.
3 at first. 2 added in between 1st and 2nd set.
Plank 30 sec each
Front / side / front / other side
Front lunges 15 each leg
Lateral lunges 20 each side
Diagonal lunges 20 each side
Heavy band good mornings 15 reps
Touch and go air squats on 12” box 25 reps
Straight leg kick backs 20 each side
Fire hydrants bent knee 20 each side
Glute ham activator rotations included. 20 reps each side
Straight leg fire hydrant touches 15 reps each leg

Squat low bar
135x 20
(Warm up exercises )
185 x 20
( warm up exercises)
Emom for 5 sets
235x 15
285 x 10
335x 9
385 x 8
425x 3
Rest for 2.5 min and continue
Emom for 6 sets
425x3
385x8
335x 9
285x 12
235x 15
135x20

Bulgarian db split squats
45 lb 10 reps each leg.
Emom for 5 min

Super set 6 rounds
Smith machine scissor squat(jumping )
135 lbs x 10 reps
V-ups with sliders 10 reps
Sissy squat machine 15 reps

Walking lunges 45 lb db. 3 rounds 10 reps each leg

Step ups with 135 barbell
2 rounds of 10 reps each leg

Stretching. Loads of stretching.

Tuesday
Cardio 40 min LiSS

Warm up
Bands 20 reps each
Lateral raises
Front raises
Reverse fly’s
Skiers
Facepulls heavy band.
From low position
From high position
Rotator cuff exercises
Internal rotation (humerus perpendicular to the ground )
External rotation. (humerus perpendicular to the ground )
Internal rotation (humerus parallel to the ground )
External rotation (humerus parallel to the ground )

Super set : 15 sets of 20 reps
Smith machine shoulder presses

Smith machine upright row

Super set for 7 sets
Super set hammer strength shoulder press.
15 reps
Facepulls with cable at waist height
15 reps
Bent over db single arm row
15 reps each side

Giant set 6 rounds quick drink between set is all
Free motion cable 20 reps
Lateral raises left
Front raises left
Lateral raises right
Front raises right.
Rope Facepulls from low position.
Rope Facepulls from high position.
Shoulder shrugs 80lb db
Farmers carry 80lb db length of gym and back
Trx ring rows 20 reps


Rotator cuff and range of motion stretches prescribed by PT


Wednesday
Cardio 30 min interval

Warm up 4 rounds
Lunges. 10 each leg
Front
Lateral
Diagonal
Reverse
Plank 20 sec hold each
Front / side /front / side
V-ups with sliders 10 reps
Band good mornings 10 reps
Bull dog complex. 3 movements each leg each side 10 reps each movement.
Sissy squat holds 5 sec pause 10 reps

Low bar squat
Box squat 12” box
135 x 15
185 x 15
225 x 15
285x10
315 x 6
365 x 4
225 x 12

Rogue cable squat rack
4 sets of 15 reps 2.5 plates each side

Leg extensions
Single leg 50 reps each leg alternating. Until 500 reps each leg has occurred
Start back at the beginning and do it with both legs 20 slow reps for 4 sets

Super set
Leg curls laying face down , 141lb 15 reps
Single leg curls with sliders 10 reps each leg
BW Bulgarian squats with sliders 10 reps

Single leg pendulum leg press. Plate loaded
15 reps each leg 3 sets
2 plates each side
3 places each.
4 plates each side

15 min LiSS on treadmill

Thursday
Cardio 35 min interval treadmill

Repeat of last week core work and calves

Body weight calf raises between sets 10 reps each
Single leg / feet together/ duck foot / pigeon toes. / tibial anterior

Super set 3 rounds
Plank (30 second hold- side /front /other side )
Bicycle Crunches 15 reps
V-ups - 15 reps. With sliders

Super set 3 rounds
Alternating toe touches 10 each side
Russian twists 10 reps
Raised (straight )leg crunch : 10 reps

Super set
Ghd machine 10 slow reps
V sits - 3 reps 20 second holds.
Bird dog exercise 10 slow reps
Rope pull down crunches. 10 reps

Loads of stretching and foam roll

Saturday
Cardio
30 min LiSS treadmill

Warm up
4 rounds
V-ups 8 reps
Touch and go air squats 30 reps
Plank (front/side/front/side ) 30 sec hold each
Lunge complex -10 reps each leg each angle
Front/ lateral/ diagonal /reverse
Good morning -thick band 10 reps
Bullfdog complex 3 movements each leg 6 total
10 reps each movement

Super set 4 rounds 10 reps each
Super squat machine ( hack squat style )
4 plates ; 5 plates ; 6 plates; 4 plates
Romanian dead lift. On 4” box pause at bottom
135; 185; 225; 135

Super set 4 rounds 10 reps
Db Bulgarian split squat with sliders
Trx pistol squats
Sissy squat machine.

Pendulum plate loaded leg press 7 sets emom
10 reps each leg each set
3plates each side
10 Calf presses after each set

Super set 4 sets
Alternating Leg curl machine plate loaded 15 reps each leg (x2 )
Walking lunges. Super slow and methodical.
20 steps

Met con 5 rounds as fast as possible
Repeat once
Ghd 10 reps
20 double under jump rope
Alternating bug 10 reps
Ass to grass air squat (BW) 25 reps


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