Category Archives: Workouts

Friday – Pull Workout

  • Barbell Cheat Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 250 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 295 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 475 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 214 lbs)
    • BW x 7 reps
    • 27.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 30 lbs, 3 sets x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 219 lbs)
    • BW x 7 reps
    • 25 lbs, 7 sets x 3 reps
  • Barbell Cheat Row
    • 135 lbs x 7 reps (w/o straps)
    • 205 lbs x 7 reps (w/o straps)
    • 275 lbs x 7 reps (w/ straps)
    • 285 lbs x 7 reps (w/ straps)
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 395 lbs x 20 reps
    • 465 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 15 reps

Saturday – Leg Workout

  • High Bar Back Squat
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps
  • Front Squat (partial)
    • 240 lbs x 20 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 385 lbs x 20 reps
  • Standing Calf Raise
    • 385 lbs, 3 sets x 15 reps
  • Incline Sit-ups
    • 4 sets x 25 reps

Comments:

* I took a few cold measurements flexed and noticed at least a 1/4 inch or more gain on each.

Right Upper Arm: 17 and 1/4 inches

Right Calf: 17 and 1/2 inches

Right Quad: 26 and 1/2 inches

Thursday – Push Workout

  • Wide-grip Bench Press (paused)
    • 135 lbs x 7 reps
    • 205 lbs x 1 rep
    • 225 lbs, 7 sets x 1 rep
  • Wide-grip Board Press (3″ board)
    • 225 lbs x 17 reps*
  • Bench Press Lockout
    • 255 lbs x 50 reps
  • Weighted DipsĀ (BW=218 lbs)
    • BW x 12 reps
    • 10 lbs, 3 sets x 7 reps
  • Side Dumbbell Lateral Raise (w/ straps)
    • 25 lbs, 2 sets x 30 reps
    • 20 lbs, 2 sets x 30 reps

Comments:

* The last time I did this exercise I used a regular grip and could only do 14 reps with the same weight. I have either gained strength or a wider grip is easier for me to lockout.

Wednesday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 217 lbs)
    • BW, 1 set x 7 reps
    • 22.5 lbs, 7 sets x 3 reps
  • Barbell Cheat Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs, 2 sets x 3 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 455 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 60 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 60 lbs, 3 sets x 15 reps