Aug. 31: Legs and Shoulders

Trying my best not to fall asleep as I type this lol. Very much a tiring lift…

LEGS and SHOULDERS

Heavy Leg Press: 2x12 (warm-up) 4x7
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Dumbbell Shoulder Press: 1x12 (warm-up) 3x10
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Quad Curl/ Hamstring Curl Superset: 3x12 (12 on each lift)

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Smith-machine Calf Raises: 3x20 (10 slow, 10 fast)

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Front Deltoid Raises: 3x10

Lemme hear from someone!

Aug. 30: Chest and Triceps

Another big day. The newest lifter in my group was inspirational as ever, possibly pushing harder than I did.

CHEST and TRICEPS

One-arm Dumbbell Bench: 1x12 (warm-up weight), 3x10
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Butterflies: 4x7, heavy

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Triceps Extension Superset: 3 circuits, sets of 12 (palms up and palms down)

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Declined Bench Press: 3x12

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Dips: 1x As many as possible (I did 50, John did 30)

GET BIG!!!

Aug. 28: Legs and Shoulders

Another big day…another new max. EVERYBODY went hard today. Shoutouts to Bill, John and Jason!

Keep pushing thru Natalie!

Legs and Shoulders

Squat Pyramid Set: 12, 10, 7, 5, 3, 5…, 12 (225lbs., 275, 315, 365, 405 and back)
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Upright Rows: 3x7

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Heavy Shrugs: 4x7 (4 plates + 35s on the shrug machine, Zak)

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Dumbbell Side Deltoid Raises: 3x10

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Smith Machine Calf Raises: 3x10 (315 lbs, 275, 225)


Lemme' hear from someone!!

Aug. 27: Chest and Tri's

Hey hey…had to take it easy last week because of a sore shoulder. Threw all my lifts off. Back at it now tho!

Chest and Tri's

Bench Press: 4x10 (plus a warm up set, so 5 total)
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Incline Bench Press: 3x12

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Incline Cable Flies: 3x10

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Dumbbell Kickbacks: 3x12

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Seated Dumbbell  Triceps Extensions: 4x7

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Dips: 3x10-15

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SHOUT-OUTS!!
Jason- good job today. It's only fun to lift with someone else when they're really pushing their self. You seemed to go harder today than any other day. Don't be afraid of trying too much weight; that's why you have a spotter. Go hard and push your limits…

John Bailey- Shocked me today, man! Wasn't expecting you to come lift but I'm glad you did.

August 21: Switched it up

Hey hey, been super busy lately- orientation programs and such for incoming freshmen. I tweaked my shoulder the other day, so I had to skip chest day and switched shoulders for biceps today. Bear with me!

Legs and Biceps

Squats, pyramid set: 12 reps, 10, 8, 5, 3 and back down. **10 sets total, increasing on the way up and decreasing on the way down**(185 lbs., 225, 275, 315, 365, back down)

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Smith Machine Calf Raises: 3x12 heavy, 3x20 light (10 slow, 10 fast)

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Flatbar Bicep Curls: 3x10

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Dumbbell Bent-over Curls: 3x5 **Bend over with the free hand on your knee, the weighted hand hanging straight down. Curl to your chest**

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Dumbbell Hammer Curls: 3x7

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Quadricep Curls: 5x12

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SHOUT OUT
Bill! I thought your form and everything today looked better than ever. Good job buddy

July 14: Legs and Shoulders

Had a few achy joints today…no new maxes..


Legs and Shoulders

Squats: 2x7, 5x5 heavy

Barbell Shoulder Press: 4x7

Side Deltoid Raises: 3x10-12

Shrugs: 3x12

Smith Machine Calf Raises: 3x10 heavy

July 13: Chest and Tri's

Sad I didn't put this up after the lift. This was definitely my biggest day ever (weight-wise)

Chest and Tri's

Barbell Bench Press: 2x7 (warm up) 4x5 heavy (255 lbs x5, 295x5, 315x5, 335x3, 350x2)

Dumbbell Incline Bench Press: 3x7 (100s, 120s, 100s)

Seated Dumbbell Triceps Extensions: 3x10-12 (80 lbs, 100, 120)

Dips: 3x20

July 3: Legs and Shoulders

Another big day..new power clean max


Legs and Shoulders


Power Cleans: 1x7(warm-up), 2x7, 1x3-5

Dumbbell Front Deltoid Raises: 3x10

Leg Press: 3x7, heavy

Dumbbell Reverse Butterflies: 3x12 *Video soon

Shrugs: 3x12-15

Barbell Shoulder Press: 3x12

Aug. 1: Back and Bi's

Worked myself into a stomach ache…Thanx for pushing me today Zak!

Back and Bi's


Lat Pull-downs: 1x12 (warm-up weight), 3x10
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Dumbbell Pull-overs: 3x7 (80 lbs, 90, 100) **I used 1 hand in the video but 2 hands for this workout

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Bent-over Dumbbell Rows: 3x12 (100 lbs, 120, 120)
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Incline Bench Bicep Curls: 4x5, Heavy

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Light-weight Hammer Curls: 3x20 **20 each arm