Wednesday, October 28, 2015

10/28/15 Workout - Cardio and Arms (Pre-Workout: Beast Aminolytes, Purus Creagyn and Purus NOxygen)

Stair Machine
00:32:30
Lying Dumbbell Tricep Extension
30 lb x 12 reps
30 lb x 20 reps
30 lb x 20 reps
Cable Rope Overhead Triceps Extension
30 lb x 15 reps
30 lb x 20 reps
30 lb x 20 reps
Triceps Pushdown - Rope Attachment
30 lb x 30 reps
30 lb x 30 reps
Cable Tricep Kickback
15 lb x 20 reps
15 lb x 20 reps
Dumbbell One-Arm Triceps Extension
6 lb x 20 reps
6 lb x 20 reps
Notes
Left arm only. Right was worn out but needed to hit left more.
High Cable Curls
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Incline Dumbbell Curl
15 lb x 20 reps
15 lb x 20 reps
15 lb x 20 reps
Dumbbell Bicep Curl
30 lb x 10 reps
30 lb x 10 reps
Hammer Dumbbell Curl
30 lb x 10 reps
30 lb x 10 reps
Cross Body Hammer Dumbbell Curl
12 lb x 30 reps
12 lb x 30 reps

Put Your Workout on Fleek with the Humane Burpee



The Humane Burpee was created by powerlifter and firefighter Dan Martin. Not sure why it’s called humane because once you get into it you will feel the torture. But once you’re done you will feel like a super hero. Well, at least 10 to 20 minutes later.

Here’s how it works.

Set your timer for 4 minutes.

Kettlebell Swings
Goblet Squats
Push-ups
15
5
5
15
4
4
15
3
3
15
2
2
15
1
1

That’s 75 swings, 15 squats and 15 push-ups. Keep a bucket close.


Get your bodybuilding stack at Piping Rock Supplements!

Note to Self:
Forget the past.
Don’t worry about the future.
Focus on the present.


#helpYOUgetGAINS


   


Tuesday, October 27, 2015

10/27/15 Workout - Cardio Day

Stair Machine
00:32:15
Goblet Squat (kettlebell)
20 lb x 7 reps
20 lb x 10 reps
Two-Arm Kettlebell Swing
20 lb x 20 reps
20 lb x 20 reps
Barbell Deadlift
135 lb x 3 reps
135 lb x 5 reps
Suspension Trainer Inverted Rows
10 reps
10 reps

Monday, October 26, 2015

10/26/15 Workout - 3x5 Day

Stair Machine
00:24:00

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

Barbell Deadlift
85 lb x 5 reps
85 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

Suspension Trainer Inverted Rows
5 reps
5 reps
5 reps

Face Pull
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps

Light Walking (secondary e.g. commute, on the job, etc)
00:20:00



http://www.mikemahler.com/cmd.php?Clk=5223689

Thursday, October 22, 2015

Jim Wendler's 5/3/1 - Twice Per Week Strength Training Split

I lift weights twice per week – each session is divided simply like this:

Day One
Deadlift/Press (support chin/pullups between sets)
Ab Wheel

Day Two
Squat/Bench Press (support Hungarian Core Blaster between sets)
Ab Wheel

Wendler Progress Tracker Spreadsheet

Jim Wendler Bodybuilding Assistance Work Blogpost

2 Day Per Week

Monday - Squat and Bench Press
Thursday - Deadlift and Overhead Press
That's it no four exercises per bodypart. Just a simple fullbody workout.

Original Programming:



The Original 5/3/1 Program
Set
Week 1
Week 2
Week 3
Week 4
1
40% x 5
40% x 5
40% x 5
40% x 5
2
50% x 5
50% x 5
50% x 5
50% x 5
3
60% x 3
60% x 3
60% x 5
60% x 5
4
65% x 5
70% x 3
75% x 5

5
75% x 5
80% x 3
85% x 3

6
85% x 5+
90 x 3+
95% x 1+


3x5+ Week
3x3+ Week
5/3/1+ Week
Deload Week























































For a great articles on 5/3/1 go to:

Jim Wendler 5/3/1 for the Beginner

Muscle and Strength

T-Nation

For other great simple and effective programs, check out these books

5/3/1: The Simplest and Most Effective Training System for Raw Strength

Beyond 5/3/1: Simple Training for Extraordinary Results

Source:
THE 5/3/1 PHENOMENON. Fitzgerald, Rob Joe Weider's Muscle & Fitness, Feb2010, Vol. 71 Issue 2, p138-146



Sources:
How do I Train?
How I Train, Part 2 – Lifting