Tag: Weight Training

Minimalist – 70′s Strength and Mass – Phase 1 – Workout B

Notes: GREAT workout for a night session, usually suck at night, but good energy tonight. Stupid table didn’t want to align so actually did 7 sets of squats last set @ 225lbs. Really liking the barebones simplicity of this plan.

Bodyweight warmup:

2 Rounds

Bodyweight Squat – 15 Reps
Arm Crosses – 12 Reps Per Side
Mountain Climbers – 6 Reps Per Side
Prisoner Reverse Lunge – 10 Reps Per Side
Close Grip Pushups – 12 Reps
Leg Swings – 15 Reps Per Side
Psoas Stretch – 20 Seconds Per Side

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
1A – Squat

7 Reps

 225lbs 275lbs 295lbs 345lbs 365lbs 295lbs 225lbs
2A – DB Stepup 10×35 10×35 10×35 10×35
2B – SB Jackknife 20 20 20 20
Body Weight 167lbs Start Time 5:05 PM Rating 8

Minimalist – 70’s Strength and Mass – Phase 1 – Workout A

Notes: Day one of old school mass building upper lower body split.

Bodyweight warmup:

2 Rounds

Bodyweight Squat – 15 Reps
Arm Crosses – 12 Reps Per Side
Mountain Climbers – 6 Reps Per Side
Prisoner Reverse Lunge – 10 Reps Per Side
Close Grip Pushups – 12 Reps
Leg Swings – 15 Reps Per Side
Psoas Stretch – 20 Seconds Per Side

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
1A – Barbell Military Press 7x95lbs 7x95lbs 7x115lbs 7x115lbs 7x115lbs 7x95lbs 7x95lbs
2A – Chin Up 10 – Assist 10 – Assist 10 – Assist 10 – Assist
2B – Dumbbell Military Press 10x35lbs 10x35lbs 10x35lbs 10x35lbs
Body Weight: 171 Start Time: 7:15 Workout Quality: 7.5

Log:

Ugh, feeling the week off for sure, energy low, but really liked the workout plan!! Looking forward to tomorrow. Really like the simplistic setup.

TT for Meatheads V – Workout B – Week 2

Exercise Set 1 Set 2 Set 3
1A – DB Chest Press 12x50lbs 10x50lbs 10x50lbs
1B – Chin UP w/Knee Up 7 7 7
2A – Close Grip Bench Press 8x155lbs 8x175lbs 8x175lbs
2B – Hanging Knee Raise 12 12 12
3A – Decline Close Grip Push Up 25 25 25
3B – Underhand Grip BW Row 12 12 15
Notes:
There is nothing in the world I hate as much as my fucking right shoulder!! Should have stepped up the reps on the BW rows. Decent workout if I could actually bench press without my shoulder exploding in agony.. Body Weight: 174 Start Time: 7:15 Workout Quality: 7

TT for Meatheads V – Workout A – Week 2

Exercise Set 1 Set 2 Set 3
1A – Deadlift 8x225lbs 8x275lbs 4x275lbs
1B – 1 Arm Shoulder Press –Palms In 8x40lbs 8x50lbs 8x45lbs
2A – DB Walking Lunge 12x30lbs 12x30lbs 12x30lbs
2B – X-Body Mountain Climber 12 12 12
2C – Strap Triceps Extension 10 10 10
3A – Power Shrug 8x185lbs 8x205lbs 8x205lbs
3B – Rear DB Deltoid Raise 10x30lbs 10x30lbs 10x30lbs
3C – Calf Raise 12x30lbs 12x30lbs 12x30lbs
Notes:
Ripped it up! Very solid!! Deadlifts still light, could have gone 300+ but after that terrible post Vegas lift last week I was timid AGAIN. Power shrugs are cool and fun as hell! Bodyweight: 176 Start Time: 7:01 Workout Quality: 9