Tag: Workout Log

Workout Log – 4/8/2013 – Leg Day

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Bodyweight: 183 lbs

Start time: 6:00AM

Warmup:

  • Jump Rope – 5 Minutes
  • Overhead BW Squats
  • Foam Rolling

 

1A – Box Jumps – 6×3

2A – GHR – 3×12

3A – Front Squats – 6x6x135lbs

4A – L-sit – 4×10 Seconds

4B – Russian Barbell Twist – 4x10x60lbs

Finisher: 35KG Kettlebell Swings

 

Notes: Pretty light on the front squats, but holy shit after running out of fish oil for a week my elbows feel like they might explode… Fish oil is easily the most important supplement in my opinion!

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.