Thursday, July 30, 2015

7/30/15 Workout - 5x3 Full Body



Overhead Barbell Squat
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps

Dumbbell Lunges
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps

Band Pull Aparts
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band
3 reps || 1/2-inch band

Ab Wheel (kneeling)
3 reps
3 reps
3 reps
3 reps
3 reps

Internal Shoulder Cuff Rotation (Lucky Cat)
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps

Cable External Rotation
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps

Close-Grip Barbell Bench Press
85 lb x 3 reps
105 lb x 3 reps
155 lb x 3 reps
155 lb x 3 reps
155 lb x 3 reps

Trap Bar Deadlift
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps
140 lb x 3 reps

Face Pull
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps
5 lb x 3 reps

Cable Shrug
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 reps
10 lb x 3 rep

Wednesday, July 29, 2015

7/29/15 Workout - 2x12



Dumbbell Side Lateral Raise
5 lb x 12 reps
5 lb x 12 reps

Hammer Dumbbell Curl
5 lb x 12 reps
5 lb x 12 reps

Dumbbell Bicep Curl
5 lb x 12 reps
5 lb x 12 reps

Ab Wheel (kneeling)
12 reps
12 reps

Barbell Squat
45 lb x 12 reps
65 lb x 12 reps

Barbell Bench Press
65 lb x 6 reps
85 lb x 12 reps
85 lb x 12 reps

One-Arm Dumbbell Row
45 lb x 12 reps
45 lb x 12 reps

Light Walking (secondary e.g. commute, on the job, etc)

Monday, July 27, 2015

7/27/15 Workout - Squats 3x6



Band Pull Aparts
6 reps || 1/2-inch band
6 reps || 1/2-inch band
6 reps || 1/2-inch band

Barbell Squat
45 lb x 6 reps
65 lb x 6 reps
135 lb x 6 reps
155 lb x 6 reps
155 lb x 6 reps

Yard Work
45 minutes