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danki
05-09-2011, 10:49 PM
5/9

Burpee with 16lb weighted vest 5x5 [1 min rest between]

20 minute run walk in the hills.

danki
05-10-2011, 11:05 PM
5/10 "lower"

1)Rack pull 475x1
2)High pull 235x3

Accessory work for legs and upper back.

danki
05-11-2011, 08:53 PM
5/11 "circuit training" 30 minutes, improvised exercises performed on the minute every minute

Exs: Burpees, pullups, pushups, inchworms, med ball slams, farmers walks, jump squats, etc.

danki
07-12-2011, 11:56 PM
7/12 "ME upper"

1)Bench
175x8
190x8
205x7-2

2)Pullup / Pushup (band resisted) PR zone 15:00
7,7,7,7,5,5,5,5,5,5,5??? [58 reps?]

3)Yates row (185) / Floor seated smith press (95) 15:00
5,5,5,5,5,5,5,5,5,5,5,5,5,5....? [65-75 reps?]

4a)Single arm tricep pressdowns 3x8
4b)Single arm hammer curls 3x8

danki
07-15-2011, 12:03 AM
7/14 LOWER

1)Squat (225) / DB RDL (65's) PR zone 15:00
7,7,7,7,7,5 [40 reps]

2)Smith machine split squat (185) L/R PR zone 10:00
5,5,5,5,5,5, [30 reps]

3)Band resisted back ext. 3x15
4)Standing calves 2x10
5)Pallof press 3 sets.

danki
08-20-2011, 12:40 PM
8/20 Upper body PUSH focus

1)Low incline DB bench
70 x 5 x 6
65 x 5

2a)DB snatch (50-60lbs) 4x6
2b)Alternating DB bench (50lbs) 4x8/arm

3a)1-arm DB shoulder press (35) 3x10
3b)Cable row 3x8-10 (75-90)
3c) Shoulder raise 3x10 (17.5)

4a)Hammer curls (25) 3x8
4b)Triceps 3x8

danki
08-23-2011, 12:36 AM
8/22 Lower body PULL focus

1)4" block pulls
singles up to 425

From floor
singles to 375

Speed pulls
275x5x1

2)Goblet RFESS
60x5
70x5
80x5
100x5
100x5

3a)Step downs BW 3x5
3b)DB rdl (80s) 3x10

4)Standing 1-leg calves 2x10
5)Med ball planks
6)Seated calves (45) 2x20

danki
08-24-2011, 12:28 AM
8/23 Upper PULL focus

1)Chinups
+35 x 3
+45 x 3
+45 x 3
BW x 6
BW x 6

2)DB hammer curls
40 x 3 x 5

3a)Dead stop DB row
90x5
90x5
90x5
90x15

3b)Ring dips/ dips
4x5

4a)Facepull 3x10
4b)Shoulder raise 3x10
4c)Cable row 3x10

5)Lying cable tricep ext.
90x10
80x10
90x8

danki
08-28-2011, 11:22 PM
8/28. Upper

1a) DB jerks
60x5
70x5
80x5

1b)BW 1-arm rotational rows 3x5

2a) lean away pullups assisted 3x5
2b) low incline press 65x3x10

Circuit 30w/30r

Inchworms
Bw row
Deadstop pushups
Mountain climbers
-----------------------
2 rounds.

danki
08-30-2011, 10:52 PM
8/30. Lower

1) 4" block pulls
285x5
315x5
335x5

2)Goblet Split squat
50x10
65x10
80x10

3)Circuit

-Ball leg curl x 12
-Goblet GM x 12
-Goblet Squat x 12
-Jump lunge x 12
----------------------
Alternating sets with partner. 2 rounds. Next time less rest more rounds

4)Back ext. 25x3x10

danki
09-02-2011, 12:49 AM
9/1 Upper

1)DB hang snatch
70x5
75x5
75x5

2a)Pullup [as many sets as it took to hit 40 reps... ~6]
2b)High incline Db press (60lbs) [matched the reps from pullups]

3)Circuit

-Dead stop DB row right (80) x 12
-Dead stop DB row left (80) x 12
-Hand walking+pushup x 6
-Ball slam x 12
----------------------------------
2 rounds for time [5:30]

tom183
09-02-2011, 01:06 AM
Some strong sessions going on in here.

danki
09-06-2011, 10:23 AM
Thanks Tom. Some new exercises here, so the weights moving up pretty quickly.

9/5 Upper

1a) DB jerks
75x5
85x5
90x5

1b) 1-arm dead stop DB row
95x5
110x5
110x5 (straps next time)

2a) subscap pullups
3x 3-2

2b)DBbench
70x3x10

3)Cicuit
-hand walkouts x 5
-1 arm cable rotational rows x 10 (ea side)
-dead stop pushup x 10
-ball slam
-----------------------------
3 rounds [6:50]

danki
09-07-2011, 10:44 AM
9/6 Lower Pull

1a) 1-leg BB deadlift
135x2
155x2
175x2 [lighter load next time for triples]*maybe add off leg for slight balance on heavier sets. "split deadlift"

1b)thick grip deadlift
205x5
225x5
255x5

2)Goblet RFESS
100x2x10

3)Circuit
-ball leg curl x 10
-goblet good-morning 10
-side wall ball slams x 10/side
----------------------------------
3 rounds. [5:45]

danki
09-10-2011, 11:18 PM
9/10 "upper"

1)DB hang snatch
75x5
85x5
80x5

2a)Pullup 40 reps as many sets as it takes (6,6,6,6,4,4,4,4)
2b)Standing DB press (50s) matched reps to pullups.

danki
09-11-2011, 11:55 PM
9/11 "lower"

1a)Low box front squat
125x5
135x5
155x5
185x5

1b)lying leg curl
4x5

2)1-leg deadlift R/L
3x8 (50-60)

3)Bike sprint x 3:00

danki
09-12-2011, 08:43 PM
9/12

20 pullups
40 pushups
60 squats
----------------
for time (3:37)

danki
09-14-2011, 12:02 AM
9/13 Upper

1a)DB jerks
85x5
90x5
95x5
95x5

1b)DB dead stop rows
105x5
120x5 [straps]
120x5 no straps
120x5 no straps

2a)Sub scap pullups 4x5
2b)DB bench (70s) 4x10

3) CIRCUIT

-10 dead stop pushups
-10 rotation rows per side
-10 ball slams
----------------------------
3 sets for time (5:15)

danki
09-15-2011, 10:16 PM
9/15 lower

1)1-leg deadlift
40+red bands x 5
40+black bad x 5
55+black band 2x5

Ran out of time. Will do more tomorrow c

danki
09-17-2011, 02:41 PM
9/17 "wedding day" :/

1)goblet split squats
Sets of 5 up to 115

2a)pullup 40 reps
2b)standing db sh press 50s x 40 reps

danki
10-02-2011, 10:34 PM
10/2 "upper"

1)DB snatch
75x4
80x3
85x2
90x1
95x1

2a)Pullup (+30) [20 total reps] 4,4,4,4,4
2b)CG bench (185) matched reps with pullups.

danki
10-04-2011, 11:30 PM
10/4 "lower"

1)Low box front squat
185x4
205x3
225x2
235x1
245x1 [no box]

2a)GHR negatives
3x3
2 sets lying leg curl x 5

2b)RFESS [2 DBs]
55x5
60x5
65x4
75x3
75x3

3)Pallof press 2x3

danki
10-06-2011, 11:54 PM
10/6 Upper

1)DB push press
75x4
85x3
95x2
105x1
110x1

2a)DB dead stop row
110x6
110x6
120x4
120x4

2b)Incilne bench
155x6
165x6
175x3
145x7

3)Skull crusher
60x8
75x8
85x8

DB rollbacks
30sx8
45sx7

danki
10-08-2011, 12:58 AM
10/7 "lower"

1)Deadlift
335x4
355x3
385x2
395x1

2)1-leg RDL
17.5x5
30x5
50x4
30sx4
45sx3
55sx3

3)Circuit [not timed]
Jump squat x 10
Goblet lunge x 10
Ball slam x 10

3 Sets.

danki
10-09-2011, 11:34 PM
10/9 Upper

1)DB hang snatch
75x4
85x3
95x2
100x1

2a)Chest to bar pullups 4x5
2b)DB bench
75x5
80x5
85x5
90x5

3)Lean away shoulder raise (12-15lbs) 4x10

danki
10-10-2011, 10:17 PM
10/10 "cardio"

a)Release pushups x 15,15,10,10
b)Rotational cable rows x 10,10,10,10
c)Ball slam x 15,15,15,15
d)Bike x 45s,45s,45s,45s
-------------------------------------
4 rounds total, 30 sec rest between rounds.

danki
10-12-2011, 12:35 AM
10/11 Lower

1)Front squat
195x4
205x3
225x2
235x1
245x1
225x1 paused

2a)RFESS
4 sets up to 80s x 5

2b)GHR 4 x 5

3)Ab circuit
-ball wall slam right x 10
-ball wall slam left x 10
-ball slam x 10
-extended plank x 10 sec
----------------------------
3 sets.

greemah
10-12-2011, 06:13 PM
Congrats on your wedding :)

Are you on a cut? (journal being called "getting ripped")

danki
10-13-2011, 12:15 AM
Thanks Greemah!.

Ya im not really on a cut now. I was earlier when I started this log, but at this point im just trying to get stronger and better conditioned. Im actually down at my lowest weight in a while, but im not trying to lose or anything. I'll probaly do a small bulk over the winter, but im going to base that more off just working hard and eating more as needed to recover.

10/12 Upper

1)Db push press
75x4
80x3
90x2
100x1
110x1 MAX
100x2x1

2a)Dead stop DB row
110x5
120x2x5
110x5

2b)DB standing press
45sx5
50sx5
55sx5
60x2x5 [single db press]

3)Skull crusher (sorta done like JM press)
75x8
85x2x8

danki
10-13-2011, 11:16 PM
10/12 Lower

1)1-leg DB deadlif
30x5
40x5
55x5
60x5

2)RDL
145x5
175x5
205x5

3)Circuit
-RFESS x 10/side
-Bike sprint x 60 sec
---- -- -- - -- - - -- -
3 sets

danki
10-16-2011, 11:07 PM
10/16 Upper

1)Pullup sets of 5 up to a max
BW
+15
+25
+15

2a)Farmer's walks x ~ 100ft
85s
95s
105s
105s

2b)Decline pushups
4 x10 up to a max [feet at belly button height]

3a)Cable rotational rows 4x10
3b)Shoulder raise 4x10

danki
10-17-2011, 11:52 PM
10/17 "conditioning"

-Pushup x 10
-40 yd run
-Jump pullup x5
-40 yd run
--------------------
10 rounds for time [17:15]

danki
10-18-2011, 11:45 PM
10/18 Lower

1)Front box squat
195x5
205x5
215 [10 total reps] 3,3,3,1 (no box)

2a)GHR different variations and negatives 5,5,10
2b)1-leg GM
35sx10
40sx10
90x10 "bar"

3)Half getups
15x5
25x5
30x5

danki
10-20-2011, 11:25 PM
10/20 Upper

1)High incline DB bench
65x5
70x5
75x5
65x5
70x5

2a)Waiter's walks
65x80'
70x80'
75x80'
75x80'

2b)Decline wide pushups
mid abdomen height x 10
Sternum height x 3 x 10

3+)Pulldowns, tricep pressdowns, 1-arm cable rows explosive.

danki
10-22-2011, 09:44 AM
10/21 Lower

1)Romanian Deadlift
225x5
225x5
235x5
245x5
265x5

2a)Assisted GHR
4 sets x 5 [worked on release GHRs also]

2b)Goblet split squat
60x10
75x10
85x10
85x10

danki
10-23-2011, 11:39 PM
10/23 "upper"

1)Weighted chinups
45x1
60x1
65x1
70x5x1

2a)Farmer's walks ~100lb
(110s) 3 sets [stay same weight next time]

2b)Decline pushups Feet about shoulder height 3x10

3)1-arm explosive cable rows 3x10

danki
10-25-2011, 11:11 PM
10/25 "lower"

1)Front squat [deep]
up to 245x2x1

then 10 total reps between 225-245

2a)1-leg GM (95-105) 3x10 ***Try smith machine next time
2b)Leg press 3-4 plates per side 3x10


****Experiment with high rep (~100 reps total) goblet squats as assistance

danki
10-29-2011, 11:09 AM
10/27 Upper

1)High incline bench
60x5
70x5
80x3
80x3
70x8

2a)Decline pushups with weighted vest (+25lbs/up to sternum height) 4x8
2b)BW rows w/ weighted vest 4x8

3)1-arm cable rows and pullups 3 sets.

danki
10-29-2011, 11:10 AM
10/28 Lower

1a)GHR 3x3 [heel was hurting so couldn't do them]
1b)RDL (165-195) 10,10,10,15

2)Split squat (70lbs) x AMRAP 20/20

danki
10-30-2011, 10:11 PM
10/30 "upper"

1a)3-point DB row
70x5
80x5
90x5
90x10

1b)Decline pushup (bench height) w/weight
25x5
50x5
60x5
60x5

2a)DB snatch (50lbs) 3x10
2b)Shoulder-tol-shoulder press (50lbs) 3x10
2c)Facepull (~120) 3x10

a

danki
11-01-2011, 11:28 PM
11/1 "lower"

1a)Front squat 5x1 (235,235,245,255,255)
1b)Goblet squat 4x6 (100-110)

2a)GHR 4x3
2b)Modified 1-leg deadlift/GHR (90lb) 4x6

3) Extended planks 2 minutes accumulated tension.

danki
11-04-2011, 10:54 PM
11/3 "upper"

1a)DB shoulder press
up to 70x3
up to 65x5

1b)Farmer's walks (~60-80ft)
4 sets (100-110s)

2a)BW row 3x10
2b)DB bench with just shoulders on bench 3x10 (50s-60s)

-biceps
-triceps

danki
11-04-2011, 10:55 PM
11/4 "lower"

1)"skater squats" 4x5

2a)RDL 3x10 (185)
2b)Hip raise on foam roller 3x10
2c)1-arm DB swing (50lbs) 10,10,20

danki
11-06-2011, 10:06 PM
11/6 "upper"

1a)3-point row
90x5
100x5
110x2x5

1b)Weighted decline pushups
+50 x 5
+60 x 5
+70 x 2 x 5


2a)DB snatch (60lbs) 3x10
2b)Shoulder to shoulder press (60) 3x10
2c)Facepull (120) 3x10

3)DB 2-arm bicep curl
45x8
50x8
55x8
50x8
45x8

4)Triceps

danki
11-09-2011, 10:27 PM
11/8 "lower"

1)RFESS L/R
80sx3
90sx3
100sx3
90sx6 [Goal: build up to BW(200) and rep 10+]

2a)Front squat
180x4x5

2b)Ball leg curl 3x5

3)Pull through (180) for 30 reps [20-10]

danki
11-10-2011, 11:29 PM
11/10 "upper"

1)DB shoulder press and push press
70x3 PP
80x3 PP
90x3 PP
85x5 PP
70x3 SP
70x3 SP

2a)Decline Pushups 4x10
2b)Pullup/pulldown x 4 sets (10-12 total reps, pullups, then immediately pulldowns for remainder of reps)

3+)Accessory work
Triceps, biceps, shoulders.

danki
12-03-2011, 10:50 PM
12/3 "RE lower"

1) deadlift 315 (30 total reps) +

2+) accessory. (stepup, pulldown, pullthroughs, leg ext, hip raise)

danki
12-04-2011, 11:18 PM
12/4 ME upper

1a) bench (10 total reps 225-240)
1b) pullup (10 total reps 255-275)

2+) accessory - JM press, 1 arm row

danki
12-06-2011, 11:27 PM
12/6 "lower accessory" posterior focus

Split rdls, bike, calves, jump squat, stairs.

danki
12-08-2011, 11:17 PM
12/8 DE upper

1)bench 8x5 (155-205))
2+)towel pullups,db bench/incline/sh press, facepull, sh raise

danki
12-10-2011, 11:43 AM
12/9 "arm day" (ya I know)

1a)Smith CG bench w/short red bands
4x5 up to 175

1b)Cheat curls 4x5 up to 100lbs

2a)skull crusher / JM press
4x8 up to 95

2b)reverse Preacher curls (think their called spider curls)
4x8 up to 55

3a)Pressdowns
4x10 up to 90

3b)Hammer curls
4x10 (15s-20s)

danki
12-10-2011, 11:00 PM
12/10 "DE/RE lower"

1)Split squat 8x5
All sets 50s, last set 75s

2)Leg press (feet high)
4x8

3a)1-leg hip extension 5-6x10
3b)Stair machine 5x1-minute

danki
12-12-2011, 09:09 AM
12/11 "ME upper"

1a) bench 4x2 (225)
1b) pullup 4x2 (255)

2+)pulldowns, 1.5 rep pullups, db sh press, cable crossovers

danki
12-13-2011, 11:56 PM
12/13 "ME lower"

1)RDL up to (315) x 3
2)BW row 4x5
3)Leg ext 4x10

4a)Leg press/walk lunge 3x8
4b)1-leg deadlift / modified lunge

5)Curls

danki
12-15-2011, 11:40 PM
NEW LOG HERE: http://www.wannabebig.com/forums/showthread.php?146589-5-3-1-Finally!!!!&p=2524351&posted=1#post2524351