Saturday, April 22, 2017

7-5-3 Wave - Arms...

Cash In: V-handle Pull Ups - 3x8 

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 25-20-15 @ bodyweight
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,

30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (3)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -
Chest to Bar V-handle Pull Ups - 3x5
Close Grip Push Ups - 3x5

Tuesday, April 18, 2017

One Kettlebell - Shoulders/Traps...

Upright Row - 10x5
High Pull - 10x5 each side 

Cash Out:
Two-Handed KB Shoukder Press - 5x5
*24kb bell for all movements 

Monday, April 17, 2017

One Kettlebell - Chest/Back...

5 Sets of: 
5 Kettlebell Kettlebell Push-Ups each side 
5 Kettlebell One-Arm Row each side 
5 Kettlebell Close Grip Press
All at 24kg (53lbs) 

Saturday, April 15, 2017

One Kettlebell - Arms -

I've been dealing with a pinched nerve for the last week. Crazy pain in my left shoulder/tricep. First time I've lifted anything over a coffee cup since Monday. It felt great to just move.

I did 10 sets of:
5 Squat Curls (53) 
5 KB Close Push Up 

Finished with a 35-40 second static hold on both curl and push up in different positions. 

Sunday, April 9, 2017

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs
Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Lumberjack Press - 40lbs-50lbs-60lbs/50lbs-60lbs(4)-70lbs(2)

Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Saturday, April 8, 2017

7-5-3 Wave - Back & Chest...

Strict Pull Up - (7-5-3) @ 25lbs-30lbs-35lbs/30lbs-35lbs-40lbs   

Push Up - 5x15

TRX Row - 5x15

Low-to-High Cable Chest - 5x15 - 20lbs 

Friday, April 7, 2017

7-5-3 Wave - Arms...

Warmup:  V-handle Pull Ups 15-10-5 - 30 reps

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 30x6, 25x5, 22.5x4, 20x3, 17.5x2, 15x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (4)-225lbs(1)
* Using a 1-0-4 tempo

Cash Out -
Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps
Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55 reps 

Thursday, April 6, 2017

Kettlebell Front Squats & Deadlifts...


5 Sets of:
5 KB Front Squats (53)
5 Deadlifts (225)

* finished with 30 minutes of farmers walk repeats on the turf with the 70lb KBS. 

Monday, April 3, 2017

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-80lbs (Fail)

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs


The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-/15lbs-27.5lbs-20lbs

v-Shoulder Press Ups- 12.5lbs-15lbs-17.5lbs/15lbs-17.5lbs-20lbs


Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 

Rear Delt Machine - 3x10 - 160lbs
Kettlebell Upright Row - 3x10 - 44kg (96lbs) 

Saturday, April 1, 2017

7-5-3 Wave - Back & Chest...

Strict Pull Up - 20lbs-25lbs-30lbs/25lbs-30lbs-35lbs                                                                

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs (4) -195lbs (1)


Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs

* Finished my chest & back workout with max reps of chest-to-bar v-handle pull ups with ten push-ups after each set. Got 10-6-3

Friday, March 31, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (3)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out - 
Chest to Bar V-handle Pull Ups - 3x10
Close Grip Push Ups - 5x10

Wednesday, March 29, 2017

7-5-3 Wave - Legs...

Cybex Back Squat 250-280-300/280-300-330

GHD Raises - 5 sets of: 25-35-45
* finish with 10 reps with 6lb medicine ball 

Monday, March 27, 2017

Double Kettlebell Clean Ladder - 10-8-6-15

3 sets of:

20kg x 10 
24kg x 8
28kg x 6
18kg x 15

117 total cleans. 10,767 pounds cleaned.

Cash Out - 
5x15 of hand-to-hand Russian Swings @ 24kg (53lbs)