Category Archives: Workouts

Thursday’s Workout – Push

  • Partial Rep Bench Press
    • 270 lbs, 3 sets x 5 reps
    • 230 lbs x 12 reps
  • Seated Shoulder Press (160 lbs), 3 sets x 7 reps
  • Push Press (150 lbs), 3 sets x 5 reps
  • Weighted Dips (BW=164 lbs + 120 lbs), 2 sets x 12 reps
  • Rack Bench Press
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs x 1 rep
  • Front Lateral Raises (12 lbs), 80 reps in one minute
  • Partial Rep Squats (340 lbs), 4 sets x 5 reps
  • Standing Calf Raises (240 lbs), 3 sets x 25 reps

Monday’s Workout – Pull

  • Wide-grip Hammer Chin-ups (BW=163 lbs)
    • 75 lbs, 3 sets x 3 reps*
  • Wide-grip Pull-ups (BW=163 lbs)
    • 10 lbs Backpack, 2 sets x 12 reps
  • Close-grip Chin-ups (BW=163 lbs)
    • 45 lbs, 3 sets x 5 reps
  • Wide-grip Pull-ups (BW=163 lbs)
    • 2 sets x 20 reps
  • Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 345 lbs x 1 rep
  • Shrugs
    • 265 lbs, 2 sets x 12 reps

Comments:

* I couldn’t touch my chin on the very last rep of the third set. Most of the reps performed today were in strict fashion however I had to kick a few times in order to pull myself up.

Thursday’s Workout – Pull

  • Chin-ups (BW=161 lbs + 72.5 lbs), 3 sets x 3 reps
  • Raw Deadlift* (205 lbs, 275 lbs, 285 lbs, 345 lbs, 325 lbs), singles
  • Barbell Row (190 lbs), 3 sets x 7 reps
  • Shrugs (260 lbs), 2 sets x 12 reps
  • Barbell Curl (100 lbs), 2 sets x 12 reps

Comments:

* I failed on the 345 lbs deadlift but was able to lift the weight at least 5 or 6 inches from the ground. I have also decided that each time I fail to be cure to include an additional set with a lesser weight to still ensure I get a complete workout.

Tuesday – Pull Workout

Comments:

* I am using a kick to help reach my chin to the bar on the third rep of the last two sets. Kicking to cheat in the chin-up is similar to using body motion to cheat during the barbell curl or any other rowing motion.

Saturday’s Workout – Pull

  • Chin-ups (BW=159 lbs + 67.5 lbs), 3 sets x 3 reps

Comments:

I am currently fighting a cold so this is the second time this week I crapped out on my training. However, I felt it was important to ensure that I performed at least one compound exercise. Fortunately chins, if performed with a high enough intensity, stress both the back and biceps enough that today’s effort can be considered a workout.