Saturday 11/17

A1.  Back squat x4-6 x3(1:30) - 305# 4, 4, 4

A2. Clean high pulls x4-6 x3(1:30) - 225# 5, 4, 4

B1. Bench press x4-6 x3(1:30) - 245# 6, 5, 5

B2. Bent over row x4-6 x3(1:30) - 225# 5, 5, 5

C1. Incline bench x4-6 x2(1:30) - 185# 6, 6, 6

C2. Sup pull ups x4-6 x2(1:30) - 10# plate belt 6, 6, 6

D. Leg press x4-6 x2(1:30) - 520# 6, 6, 6

E1. Press x4-6 x3(1:30) - 140# 6, 5, 5

E2. Reverse fly x4-6 x3(1:30) - 150# machine 6, 6, 6

F1. Barbell curl x4-6 x2(1:30) - 95# 6, 6

F2. Close grip bench x4-6 x2(1:30) 225# 6, 6

Friday 11/16

40min on bike

Thursday 11/15

Back squat 2x 6-8(1:00-1:30) - 285# 8, 8

Leg curl 2x6-10(1:00-1:30) - 150# 10, 10

Leg Extension 2x6-10(1:00-1:30) - 150# 10, 10

Seated leg curl 2x6-10(1:00-1:30) - 150# 9, 8

Calf raise 2x6-10(1:00-1:30) 300# standing - 10, 10

Bench press(use machine) 2x6-10(1:00-1:30) - 250# 10, 9

Seated row or High pull down 2x6-10(1:00-1:30) - 150# seated row 8, 8

Incline bench 2x6-10(1:00-1:30) - 185# 9, 8

Pull Ups 2x6-10 (1:00-1:30) - 9, 8 BW

Lateral raise 2x6-10(1:00-1:30) - 30# DB's 10, 9

Hammer curl 2x6-10(1:00-1:30) - 40# DB's 10, 10

Rope push down 2x6-10(1:00-1:30) - 100# 10, 8

PM - Indoor Soccer Match

Wednesday 11/14

AM - 40 min bike

PM - Indoor Soccer Match

Tuesday 11/13

Leg press 3x15 (1:00) - 320#

Leg extension 3x15 (1:00) - 100#

Leg curl 3x15 (1:00) - 100#

Incline Bench press 3x15 (1:00) - 115#

Lat pull down 3x15 (1:00) - 115#

SBTN press 3x15(1:00) - 75#

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Preacher Curl 2x15 (1:00) - 65# BB

Straight bar Tricep push down 2x15 (1:00) - 100#

Go down the list twice

Monday 11/12

Back squat 3x15 (1:00) - 135#

Leg curl 3x15 (1:00) - 110#

Bench press 3x15 (1:00) - 135#

Seated Row 3x15 (1:00) - 140#

Lateral Raise 2x15(1:00) - 20# DB's

Calf raise(doesn’t matter which) 3x15 (1:00) - 260# standing

Ghsu 3x15(1:00)

Hammer Curl 2x15 (1:00) - 30# DB's

Rope Tricep push down 2x15 (1:00) - 100#

Go down the list twice

Friday 11/9

Back squat 5x10(1:00) - 155#

DB row x12/arm (:30bts) x5 - 60# DB

DB bench 60# 5x10(1:00) - 60# DB's - this weight was easy but the downward pressure on my injured thumb was pretty uncomfortable - like a 6 or 7

Leg press 5x10 (1:00) - 410#

Leg Curl 5x10 (1:00) - 115#

Leg X 5x10 (1:00) - 125#

Lat Pull 5x10(1:00) - 120#

Cable curl 5x10(1:00) - 60# (only 3 sets as this really bothered my right forearm I hurt a week or two ago during the CFT.  It feels like my bone is bruised or something when I do exersizes with this grip.

Tricep push down (straight bar) 5x10(1:00) - 100#

Bike sprints :20 (1:00)

x10 - 10 rounds completed

Thursday 11/8

Bike 40 min

PM - Indoor Soccer Match

Wednesday 11/7

150' VC max effort

max strict pull ups(if you can) if you can't do a seated row or lat pull in the 12 rep range - did pull ups (8, 7, 6, 6, 5, 5, 5, 4, 3, 3)

max dips - (16, 13, 12, 10, 10, 10, 10, 9, 8, 8)

12 ghr with back X

(2:00)

x10-15 - Completed 10 rounds

then

100 ghsu for time - 4:41

PM - Indoor Soccer Match

Tuesday 11/6

Bike sprints :30 max effort

10 lunges

10 situps

10 push ups

(1:00)

x10-15 - Completed 15 rounds - intensity on bike was lower on last 5 as legs gained fatigue

then

Tabata smith rows - total rep score of 45

(4:00)

Tabata smith rows - total rep score of 42

Monday 11/5

DNC regular workout due to injured hand.  15 miles on bike.  10 min row - approx. 2600m - roughly 2:00/500m pace

Saturday 11/3

DNC regular workout due to injured hand.  Spent 30 min bike.

Thursday 11/1

Back squat 2x 6-8(1:00-1:30) - 285# 8, 8
Leg curl 2x6-10(1:00-1:30) - 150# 8, 8
Leg Extension 2x6-10(1:00-1:30) - 150# 10, 10
Seated leg curl 2x6-10(1:00-1:30) - 140# 8, 8
Calf reaise 2x6-10(1:00-1:30) - standing machine - 300# 10, 10
Bench press(use machine) 2x6-10(1:00-1:30) star-trec machine - 230# - 6, 6
Seated row or High pull down 2x6-10(1:00-1:30) - seated row - 195# 8, 8
Incline bench 2x6-10(1:00-1:30) - 185# 9, 8
Pull ups 2x6-10(1:00-1:30) - weight belt w 10# plate 6, 6
Lateral raise 2x6-10(1:00-1:30) 30# DB's 10, 10
Hammer curl 2x6-10(1:00-1:30) 40# DB's 9, 8
Rope push down 2x6-10(1:00-1:30) 100# (different machine which was much harder) 6, 6

PM - Indoor Soccer Match

Thursday 11/1 Weigh-in

212.2#

Wednesday 10/31

PM - Indoor Soccer Match