Squat & Bench Press day, cycle 2. High Bar Back Squat: Sets 1 & 2) 5 reps @ 120lbs. Sets 3 & 4) 4 reps @ 150lbs. Sets 5 & 6) 3 reps @ 160lbs. Decline Close Grip Bench Press: Sets 1 & 2) 5 reps @ 115lbs. Set 3) 3 reps @ 135lbs. Set […]

Bench Press & Deadlift Day, cycle 2. I was still sick with a cold, so this workout wasn’t as effective as it could’ve been. Close Grip Bench Press: Sets 1 & 2) 5 @ 115lbs. Sets 3 & 4) 4 @ 145lbs. Sets 5 & 6) 3 @ 155lbs. Deadlift: Sets 1 & 2) 5 […]

Okay, first day of cycle 2. I felt a little stick with a cold today, so despite it being a shorter workout on a lower weight higher volume day it felt pretty full. Deadlifts & Squats: Deadlift: Set 1) 5 @ 205lbs. Set 2) 5 @ 205lbs. Set 3) 4 @ 255lbs. Set 4) 4 […]

Dev day, cycle 1. I’m starting to feel these workout clusters are what I should do every dev day unless something else is higher priority. Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extensions: 3 sets 8 curls @ 35lbs / 10 extensions @ 60lbs. Chin-ups / Tricep Cable Kickbacks: 4 sets 5 reps chin-ups @ […]

Rest day today but did a nice 3-ish mile hike through Boyce Park to calm my head. I’ve done very little cardio this week, work has been demanding/stressful and a calm relaxing hike was definitely needed. After things cool off at work, I’ll try to find more time for runs.

Squat & Bench Press day, cycle 1. High Bar Back Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs. Set 4) 3 @ 175lbs. Close Grip Decline Bench Press: Set 1) 3 @ 155lbs. Set 2) 3 @ 155lbs. Set 3) 2 @ 165lbs. Set 4) 2 @ […]

Bench Press & Deadlift day, cycle 1. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 165lbs. Set 4) 3 @ 170lbs. Deadlift: Set 1) 3 @ 275lbs. Set 2) 3 @ 275lbs. Set 3) 2 @ 250lbs. Set 4) 1 @ 300lbs, several fails for second rep. […]

Okay, first day of my new mesocycle. Took a few days off to rest up, just because work has had me a little stressed out and I needed a little time to clear my brain. Felt good to get back in the gym. The only major change to the program this cycle is replacing Front […]

Today was the Great Race, my preparation for any kind of race has been extremely light, so my performance was definitely at question but at the end of the day, I felt like I did acceptably good. Kept a 8:40 mile, which was reasonable considering my cardio conditioning has been at near non-existance over the […]

Developmental day, cycle 6. Just shoring up all the week’s lagging training. Lots of small exercises today. Overhead Press: 4 sets of 5 @ 95lbs. Dumbbell Shoulder Flys: 5 sets of 12 reps @ 15lbs (slow tempo). Arnold Press: 3 sets of 8 @ 25lbs. T-Bar Press/Rows: 3 sets 8 reps @ 100lbs. Face Pulls: […]