(Photo Credit)

Monday

Current Weight: 180-183lbs

(weight x sets x reps)

Light Compound Movement Day

  • Bench Press
    • 135 x 2 x 8
    • 185 x 2 x 5
    • 225 x 2 x 5
  • Power/Hang Clean & Jerk
    • 135 x 5 x 3
    • 185 x 3 x 3
  • Deadlifts
    • 135 x 1 x 5
    • 225 x 2 x 5
    • 315 x 5 x 3
 Wednesday

Full Body Day (fasting)

  • Back Squats
    • 135 x 2 x 5
    • 185 x 2 x 5
    • 225 x 1 x 5
    • 245 x 1 x 3
    • 275 x 3 x 3
      • Wanted to do 5 x 5 at 275, but my left hip flexor felt like it was going to explode, so I had to call it at 3 sets (should’ve foam rolled, haha)
  • Leg Curls
    • 90 x 3 x 8
  • Bench Press
    • 135 x 2 x 8
    • 185 x 1 x 5
    • 225 x 3 x 8
  • Dual Pulley Lateral Rows
    • 90 x 3 x 5
  • Hammer Curls
    • 45 x 3 x 8
  • Leg Raises
    • 3 x 10
  • Bike
    • 10 minutes (cool down)
Friday

Upper body main (fasting)

  • Bench Press
    • Warm-up
      • 135 x 2 x 8
      • 185 x 2 x 5
      • 225 x 1 x 5
    • Main Sets
      • 245 x 2 x 3
      • 275 x 5 x 3
      • 225 x 3 x 8
      • 135 x 1 x 10 (drop set)
  • Incline Dumbbell Press
    • 65 x 3 x 8, 7, 6
  • Single arm dumbbell rows
    • 100 x 3 x 8 (10 reps on last set)
  • Hammer Curls
    • 45 x 5 x 5
  • Light Circuit: pull-ups/dips/ab roller
    • 3 rounds of 10/10/5
  • Stair master 10 minutes
Saturday
  • Walk/jog two miles (fasting)
Sunday

It’s not training but I played a round of golf! Awesome!

Injury update:

I’m fairly positive I strained my hip flexor on Wednesday because it is still sore, a little tight, and power is absent from left side. Foam rolling has definitely helped, but for this coming week, I’m not sure if I will be able to do any adequate lower body exercises, let alone go heavy. I’ll take it day-by-day, but I must be smart right now, even if that means resting.

That’s it folks. Thanks for stopping by, please subscribe if not already, and comment down below if your body tells you to. Until next time, be strong and be you!

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