Thursday – Push Workout

  • Bench Press Lockout
    • 340 lbs x 12 reps
  • Bench Press (The Kali Muscle Way)
    • 175 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 8 reps
  • Box Front Squat (w/o belt, 13″ box)
    • 180 lbs x 7 reps
  • Front Squat (w/o belt)
    • 145 lbs x 12 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 265 lbs x 12 reps
  • Skull Crusher
    • 85 lbs x12 reps
    • 110 lbs x 7 reps
  • Alternating Front Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Side Lateral Raise
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Front Lateral Raise
    • 65 lbs x 12 reps
    • 75 lbs x 7 reps

Habits

habits

I am your constant companion. I am your greatest helper or I am your heaviest burden. I will push you onward or I will drag you down to failure. I am completely at your command. Half the things you do you may as well turn over to me. I will be able to do them quickly and correctly. I am easily managed. You must merely be firm with me. Show me exactly how you want something done and after a few lessons I will do it automatically. I am the servant of all great men and alas of all failures as well. Those who are failures I have made them failures. I am not a machine though I work with all the precision of a machine plus the intelligence of a man. You may run me for profit or run me for ruin. It makes no difference to me. Take me, train me, be firm with me, and I will place the word at your feet. Be easy with me and I will destroy you. Who am I? I am a habit.

Wednesday – Pull Workout

  • Barbell Cheat Row
    • 350 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 350 lbs x 7 reps (2nd pin, below knee)
    • 430 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 430 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 30 lbs x 12 reps
    • 40 lbs x 12 reps
    • 50 lbs x 12 reps
  • Barbell Cheat Curl
    • 150 lbs x 5 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps

Tuesday – Push Workout

Monday – Pull Workout

  • Barbell Cheat Row
    • 345 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 345 lbs x 7 reps (2nd pin, below knee)
    • 425 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 425 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 172 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 50 lbs x 12 reps
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps*
  • Barbell Cheat Curl
    • 190 lbs x Failed
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
  • Barbell Reverse Curl
    • 45 lbs x 12 reps

Comments:

* I used completely shitty form on the last set using the 70 lbs dumbbells. I know this is more weight than I can handle but it is fun going heavy when you have the extra energy.

Sunday – Push Workout

Comments:

* I found 205 lbs very easy and hope to add more to this lift each workout. I have done as much as 225 lbs in sets of 7 and this time around I would like to go beyond where I was. I enjoy the Kali Press as I don’t have to focus on form. Some days I take the bar all the way down and other days I do more of a burn in the middle or bottom end of the movement. Sometimes I pause at the bottom and sometimes I bounce as well locking and not locking out the triceps. Basically whatever allows me to use the heaviest weight and feels the best I do.

Saturday – Pull

  • Barbell Cheat Row
    • 205 lbs x 7 reps (w/o straps)
    • 340 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 340 lbs x 7 reps (2nd pin, below knee)
    • 420 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 420 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Cheat Curl
    • 170 lbs x 3 reps
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps

Firday – Push

  • Bench Press (The Kali Muscle Way)
    • 135 lbs  x 12 reps
    • 185 lbs x 7 reps
    • 225 lbs x 4 reps
  • Bench Press Lockout
    • 325 lbs x 7 reps
  • Box Front Squat (w/o belt, 13″ box)
    • 135 lbs x 7 reps
    • 165 lbs x 7 reps
  • Partial Rep Front Squat (w/o belt)
    • 205 lbs x 12 reps
    • 250 lbs x 12 reps
  • Skull Crusher
    • 65 lbs x 15 reps
    • 95 lbs x 12 reps
  • Alternating Front Lateral Raise
    • 30 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps*

Comments:

* At this point I was cheating as much as I can but I have seen many YouTube videos where people cheat immensely. The advantage is that I get to do this in my garage and no one has to see. The limitation I have is that my dumbbell set only go up to 70 lbs. Perhaps once I can perform 12 reps cheating I will start to focus on form.