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.

2 Hour Back Workout

I met a friend and did back with him today....so much volume, and I was definitely NOT used to it. That said, it was a killer workout and it was great to lift with someone for the added push/inspiration. For example, if he did a certain amount of reps, I was definitely going to match that, so as not to be embarrassed. Had I been alone, I know that I wouldn't have accomplished anything near what I did tonight.

Barbell Row
135/15, 155/12, 185/10, 185/8, 205/5, 205/5, 205/6

Chins
13, 9, 7, 6, 6, 5, 5 (51 total reps)
25lb/3, 50lb/almost 1

One Arm T Bar 
25/10 each arm, 25/10 each arm, 25/10 each arm,
Drop Set: 30/10, 20/10, 10/15- did the full set with one arm, followed by the other arm.
  * Not sure what to call this exercise.. it was showed to us by a trainer at this gym, so we decided to try it.

Low Handle Row Machine & Shrug Machine (superset)
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
   * The 10, 10, 10 row means that we did 10 full reps paused, 10 1/2 reps fast, and then 10 full reps regular. The 10, 10 shrug means it was 10 paused shrugs, then 10 fast shrugs.

* We concluded the workout with a farmer's walk holding 80 pound dumbbells in each hand. I had very little left at that point and actually lost the grip and dropped the weights about 3/4 of the way through.

* Great workout, but as I said, I just wasn't used to all of the volume.

Chest, Shoulders

Decline Bench Press
135/15, 135/15, 185/10, 205/7, 225/3, 225/3, 225/3

Hammer Strength Shoulder Press
90/15, 180/9, 180/9, 180/8 (weight of machine not counted) 

15 Degree Incline DB Press
80's/5, 70's/10, 70's/9

Hammer Strength Incline
180/5, 180/7, 180/6 (not counting machine weight)

It felt nice to do 225 for a few sets, as it has been a very long time since I've done that. (Yes, I know it's a decline press, but that's likely the only type of benching I'll ever do anymore.) That said, I think it took a lot of out of me because both my 15 degree and Hammer Strength inclines were pretty f'n weak.

Decline Presses Return!!! Update on Boot camp results, 3 months in

Decline Bench Press
132/15, 182/10, 202/8, 202/7, 202/7

Overhead Press
93/5, 133/5, 143/5, 143/5, 143/7

15 Degree Incline DB Press
60's/15, 80's/7, 80's/6, 80's/7

Hammer Strength Incline
180/8, 180/7, 180/7 (not counting machine weight)

* I'm sure my shoulder will tell me that trying the declines was stupid, but I made sure that I was extra careful with the lift off and that I moved the bar in the plane that did not cause pain. As you can see, I kept the weight pretty light, just to see if I could do the movement pain free. Also, I haven't benched in forever, so I had no idea what to expect. I didn't experience any pain during any of the sets, so hopefully that means I can work these in more often. Let's see how the next few days feel. Obviously, the 15 degree DB's were weaker because I performed them third tonight.    

* As I have alluded to, I started boot camp classes about three months ago. My starting weight and body fat were 225 lbs. @ 19.9%. As of this past Sunday, I weighed in at 216 lbs. @ 16.7% body fat. In addition, I have cracked down on my diet since I started boot camp, which likely plays the biggest role in my results.