Hex Bar Deads
135/12, 225/5, 315/3, 390/5, 390/5
Front Squats
bar/10, 132/10, 182/5, 182/5, 182/5
* I decided to do these just for the hell of it. I forgot how painful the bar digging in to the shoulder was.... blah....
Hammer Strength Row Machine (weight of machine not counted)
90/10 each side, 115/5 each side, 140/12 each side
Hypers
20/20
Friday, August 26, 2016
Wednesday, August 24, 2016
Minimalist Week 8, Day 1
Decline Bench Press
bar/30, 138/10, 158/10, 178/10, 228/4, 238/3, 248/2, 208/6
15 Degree Incline DB Press
50's/10, 60's/10, 90's/5, 80's/8
Hammer Strength Shoulder Press
90/10, 140/5, 180/10
Standing Cable Curls
35's/10, 50's/5, 70's/11
Single Pulley Pushdowns
45/10, 65/5, 80/11
* I am going to do all of the lower body work on Friday this week because boot camp was particularly rough on the legs during the last two days. I realize that my Minimalist training has been modified from the Dan John program over the last few weeks, but my adaptations are due to also doing boot camp. I am pretty sure that his program was designed for those who only had the time for 2 total workouts (not just lifting sessions) during the week.
bar/30, 138/10, 158/10, 178/10, 228/4, 238/3, 248/2, 208/6
15 Degree Incline DB Press
50's/10, 60's/10, 90's/5, 80's/8
Hammer Strength Shoulder Press
90/10, 140/5, 180/10
Standing Cable Curls
35's/10, 50's/5, 70's/11
Single Pulley Pushdowns
45/10, 65/5, 80/11
* I am going to do all of the lower body work on Friday this week because boot camp was particularly rough on the legs during the last two days. I realize that my Minimalist training has been modified from the Dan John program over the last few weeks, but my adaptations are due to also doing boot camp. I am pretty sure that his program was designed for those who only had the time for 2 total workouts (not just lifting sessions) during the week.
Minimalist Week 7, Day 2
I did this last Friday, but forgot to post it:
Zercher Squats
bar/20, 138/10, 178/10, 243/10 (10RM)
Decline Bench Press
bar/30, 138/10, 158/10, 228/4, 238/3, 243/2, 243/2, 243/2
Hypers
20/20
Zercher Squats
bar/20, 138/10, 178/10, 243/10 (10RM)
Decline Bench Press
bar/30, 138/10, 158/10, 228/4, 238/3, 243/2, 243/2, 243/2
Hypers
20/20
Wednesday, August 17, 2016
Minimalist Week 7, Day 1
Hex Bar Deads
135/10, 225/5, 315/3, 385/5, 385/5
Hex Bar Rows
95/10, 125/5, 185/10 (I am going to stick with 185 next week because I think my form was a little shaky)
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7
* I wanted to do declines, but I kid you not, the line was 4 people deep. I'm not exaggerating. Normally, I have to wipe the cobwebs off the decline bench. The obvious reason for tonight's situation is that more and more people must be reading my workout log.
Seated DB Overhead Press
40's/10, 55's/5, 75's/7
EZ Bar Curls
50/10, 75/5, 105/8
Single Pulley Pushdowns
45/10, 65/5, 90/10
135/10, 225/5, 315/3, 385/5, 385/5
Hex Bar Rows
95/10, 125/5, 185/10 (I am going to stick with 185 next week because I think my form was a little shaky)
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7
* I wanted to do declines, but I kid you not, the line was 4 people deep. I'm not exaggerating. Normally, I have to wipe the cobwebs off the decline bench. The obvious reason for tonight's situation is that more and more people must be reading my workout log.
Seated DB Overhead Press
40's/10, 55's/5, 75's/7
EZ Bar Curls
50/10, 75/5, 105/8
Single Pulley Pushdowns
45/10, 65/5, 90/10
Wednesday, August 10, 2016
Minimalist Week 6, Day 2
Hex Bar Deads
135/10, 225/2, 315/2, 365/2, 405/2, 440/1 (wanted 2, but I knew it was going nowhere when I tried to lift it for the second rep)
Zercher Squats
bar/10, 133/10, 183/20 (20RM) (really fought through the 20 rep set... wanted to rack it at 11!! )
Lying Hamstring Machine
70/10, 95/5, 130/9
Hypers
20/20
* This was one of those just get through the workout workouts. I had no desire to be in the gym tonight.
135/10, 225/2, 315/2, 365/2, 405/2, 440/1 (wanted 2, but I knew it was going nowhere when I tried to lift it for the second rep)
Zercher Squats
bar/10, 133/10, 183/20 (20RM) (really fought through the 20 rep set... wanted to rack it at 11!! )
Lying Hamstring Machine
70/10, 95/5, 130/9
Hypers
20/20
* This was one of those just get through the workout workouts. I had no desire to be in the gym tonight.
Tuesday, August 9, 2016
Minimalist Week 6, Day 1
I am going away for a long weekend, so I've adjusted the training a little bit this week.
Tonight:
Decline Bench Press
bar/a lot, 135/10, 155/10, 175/10, 225/almost 7 (got 6.5 on my own, then a spotter touched the bar for the second half of the last rep... not sure how much he helped or if him touching it was the psychological edge I needed to power through the rep. Either way, it's a 3 pound increase from last week, so getting 6.5 reps on 225 is something I can live with)
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/6 (6 reps with the 90's after doing declines is also something I am content with. I did 7 reps with this weight last week without doing another chest movement beforehand)
Bodyweight Chins
10, 10, 10, 7, 6, 8 (goal was to do 50 total reps)
Tomorrow, I will do deads and squats. Then bootcamp on Thursday, away for the weekend, and back with bootcamp on Monday.
Tonight:
Decline Bench Press
bar/a lot, 135/10, 155/10, 175/10, 225/almost 7 (got 6.5 on my own, then a spotter touched the bar for the second half of the last rep... not sure how much he helped or if him touching it was the psychological edge I needed to power through the rep. Either way, it's a 3 pound increase from last week, so getting 6.5 reps on 225 is something I can live with)
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/6 (6 reps with the 90's after doing declines is also something I am content with. I did 7 reps with this weight last week without doing another chest movement beforehand)
Bodyweight Chins
10, 10, 10, 7, 6, 8 (goal was to do 50 total reps)
Tomorrow, I will do deads and squats. Then bootcamp on Thursday, away for the weekend, and back with bootcamp on Monday.
Friday, August 5, 2016
Minimalist Week 5, Day 2
Zercher Squats
bar/15, 138/10, 188/10, 238/10 (10RM)
* 238 was my 8RM, now it's my 10RM. Considering we killed legs at bootcamp yesterday and I had no desire to do squats tonight, I'm more than happy!
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7 (pretty sure this is a 7RM)
Leg Curl Machine
70/10, 95/5, 130/9
Hyperextensions
20/20
bar/15, 138/10, 188/10, 238/10 (10RM)
* 238 was my 8RM, now it's my 10RM. Considering we killed legs at bootcamp yesterday and I had no desire to do squats tonight, I'm more than happy!
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7 (pretty sure this is a 7RM)
Leg Curl Machine
70/10, 95/5, 130/9
Hyperextensions
20/20
Thursday, August 4, 2016
Minimalist Week 5, Day 1
Last night:
Decline Bench Press
132/10, 152/10, 172/10, 222/7 (same reps as last week, but increased the weight on the last set. I also lowered the weights on the warm up sets, which no doubt allowed me to get 7 with 222)
Hex Bar Deads
135/10, 225/2, 315/2, 365/2, 405/2, 435/2 (felt really strong. Sometimes it is a struggle to get the heavier weights off the ground initially, but not tonight)
Hex Bar Rows
95/10, 125/5, 175/10
Seated DB Overhead Press
40's/10, 55's/5, 75's/8
EZ Bar Curls
50/10, 75/5, 105/7 (at rep 6, I thought I would be good for a few more, but I just completely died at 7)
Double Pulley Pushdowns
80/10, 120/5, 165/10
Decline Bench Press
132/10, 152/10, 172/10, 222/7 (same reps as last week, but increased the weight on the last set. I also lowered the weights on the warm up sets, which no doubt allowed me to get 7 with 222)
Hex Bar Deads
135/10, 225/2, 315/2, 365/2, 405/2, 435/2 (felt really strong. Sometimes it is a struggle to get the heavier weights off the ground initially, but not tonight)
Hex Bar Rows
95/10, 125/5, 175/10
Seated DB Overhead Press
40's/10, 55's/5, 75's/8
EZ Bar Curls
50/10, 75/5, 105/7 (at rep 6, I thought I would be good for a few more, but I just completely died at 7)
Double Pulley Pushdowns
80/10, 120/5, 165/10
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