Minimalist Week 4, Day 2

Zercher Squats
bar/20, 138/10, 168/25 (25RM)
  * Doesn't look like much, but that 25 rep set was rough... really felt it in my abs, too. It's actually a 30 pound increase on my previous 25 rep set, so that is nice. :)

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 85's/9 (+1 rep from last week, went lighter on my warm up sets)

Leg Curl Machine
80/10, 95/5, 130/9

Hyperextensions
20/20

Seated Calf Raises
3 plates/20 (just threw these in for fun) 

Minimalist Week 4, Day 1

I did this on Wednesday:

Decline Bench Press
138/10, 168/10, 188/10, 218/7 (-1 from last week; been stuck in this 7-8 rep range)

Hex Bar Deads
135/10, 225/3, 315/3, 415/3, 415/3, 415/3

Hex Bar Rows
95/10, 125/5, 165/10

Seated DB Overhead Press
40's/10, 55's/5, 75's/8

EZ Bar Curls
55/10, 80/5, 105/6 (105 was heavy, but I am going to stick with it) 

Double Pulley Pushdowns
80/10, 120/5, 160/10

Minimalist Week 3, Day 2

Zercher Squats
bar/10, 135/10, 175/10, 235/3 (bar slipped, had to rerack), 235/10 (10RM!)
  * I didn't know that this was a 10RM until I just checked. Pretty cool!

15 Degree Incline DB Press
50's/10, 70's/10, 75's/10, 85's/8 (+1 rep from last week, even with Week 1; I went with 50's in my first warmup set this time)

Leg Curl Machine
70/10, 95/5, 130/8

Hyperextensions
15/20

* Good workout. Pretty cool that I got that 10RM on the Zerchers without knowing about it until I got home. 

Minimalist Week 3, Day 1

Hex Bar Deads
135/15, 225/3, 315/3, 375/5, 405/3, 425/2

Decline Bench Press
138/10, 168/10, 188/10, 218/8 (+1 from last week)

Hex Bar Rows
85/10, 120/5, 160/10

Seated DB Overhead Press
35's/10, 55's/5, 70's/10

EZ Bar Curls
50/10, 75/5, 100/10

Single Pulley Pushdowns
45/10, 65/5, 85/10

*Strong today. Went up in everything. 

Minimalist Week 2, Day 2

Zercher Squats
bar/10, 135/10, 165/10, 185/10, 225/11 (11RM)

15 Degree Incline DB Press
60's/10, 70's/10, 75's/10, 85's/7 (-1 rep from last week, maybe because I did the exercise second?)

Leg Curl Machine
70/10, 95/5, 130/8

Hyperextensions
10/20

Minimalist Week 2, Day 1

Hex Bar Deads
135/15, 225/3, 315/3, 365/5, 390/3, 420/2

Decline Bench Press
138/10, 168/10, 188/10, 218/7 (+1 from last week)

Chins
BW/10, 20/5, BW/11 (+1 from last week, +5 pounds on the set of 5)

Overhead Press
68/10, 98/5, 133/11 (+1 from last week)

EZ Bar Curls
50/10, 85/5, 100/7 (on the second set, I thought I was curling 75 and then realized it was 85 when I put the weight down) (-1 on the set of 100 due to the 85, I'm sure)

Single Pulley Pushdowns
45/10, 65/5, 90/5 drop set 70/5 (90 was too heavy, should have done 85)

Minimalist: Week 1, Day 2

15 Degree Incline DB Press
60's/10, 70's/10, 75's/10, 85's/8

Zercher Squats
bar/10, 133/5, 183/10, 193/10, 203/10

Leg Curl Machine
60/10, 90/5, 120/10

Hyperextensions
BW/20

2 Day Program, First Workout (Week 1, Day 1)

I am going to work Dan John's 2 day Minimalist Program for a while. I think it has a chance to be a good complement to my boot camp classes. One thing it lacks that is concerning is upper back work outside of some chins, so I may add some rows down the line. This program is easily found if you Google it and is designed for someone that can only workout twice per week. Since I am doing this in addition to boot camp, there are a couple of things that I have/will tweak.

Hex Bar Deads
135/15, 225/2, 315/2, 365/2, 385/2, 405/2, 430/2

Decline Bench Press
138/10, 168/10, 188/10, 218/6

Chins
BW/10, 15/5, BW/10

Overhead Press
68/10, 98/5, 133/10

EZ Bar Curls
50/10, 75/5, 100/8

Single Pulley Pushdowns
40/10, 60/5, 80/10

 

Hex Deads & Zerchers

Hex Bar Deadlift
135/10, 225/5, 315/2, 365/2, 405/2, 425/2, 425/2

Zercher Squats
bar/10, 138/5, 188/10, 188/10, 188/10

* Doesn't look like much, but the squats were tough after deads. This was taken from Dan John's Minimalist Workout. I'm thinking about implementing the full workout going forward, as I think it would accompany boot camp quite well. Off for the next number of days for the 4th of July.