Monday 6/1/09:
Incline Bench Press - worked up to new 3RM of 165
(95x5, 105x5, 115x5, 125x3, 135x3, 145x3, 155x3, 165x3)
DB Floor Press 2x20 (30s…too light have to move up weight next week)
Chest supported rows 3x12,10,12
–Rear delt flyes 3x12,12,10
DB Shrugs 4x15,15,12,10 (50s, 55s, 60s)
Seated Incline DB Curls 3x15,12,10 (15s, 20s)
Notes: I’m starting to like the floor press a lot :). I realized 30lbs was too low for 20 reps. It’s nice to have a new PR on the incline. Slow and steady.
Wednesday 6/3/09:
Prom night! Best night of my life! This leads us to…
Thursday 6/4/09:
After prom, I chilled on the party bus with the crew and then we ate at a restaurant at 4 AM. Then headed to the beach at 6 AM, and then got back home at 11AM. Basically, we were up for 30+ hours without sleep.
So after a shower when I returned home, I knocked out and woke up at 6PM and left for the gym at 8…
DB Floor Press 4x15,15,12,8 (40s, 45s, 50s)
Chinups 4x8,8,6,5
–Facepulls 4x12
DB Military Press 4x12,12,8,8 (30s, 35s, 40s)
DB Shrugs 3x10 (50s, 55s)
–Triceps Extensions (40s, 50s, 55s)
Wrist roller 3x3 (8-10 second hold)
Note: Was wide awake after my sleep. Legs were extremely sore, couldn’t feel them after all that dancing.
Didnt have anything to eat since 5:30 AM. I had 2 glasses of milk and 1.5 bananas before I hit the gym.
Friday 6/4/09:
Senior Cut Day…was my friend’s 18th birthday…partied the day…few shots of brandy, about 4 or 5…chicks got wasted…good times…
8PM
Box Squat: Worked up to 1RM of 305
95x5
135x5
185x5
225x3
245x3
265x3
285x3
295x3
Bulgarian Split Squats (left) 4x12,12,10,8 (35s, 40s, 45s, 50s)
Bulgarian Split Squats (right) 4x12,12,8,8 (35s, 40s, 45s, 50s)
RDLs+2 45lb plates to add ROM 3x12,10,10 (135, 155, 175)
Ab Circuit:
Sprinters x20
V Ups x20
Toe Touches x20
Leg Lifts x20
x2
Cable Crunch 2x25
Weighted Ab Machine 2x25
Notes: I was going to go for 3 reps on the 305 Box Squat, but after going down on my second rep, I couldnt go back up so I safely went down and placed the bar down to the floor…everyone thought I blew out my back. heh.
Monday 6/8/09:
Incline Bench Press: Worked up to 3RM
95x5
115x5
135x5
145x3
155x3
165x3
DB Floor Press 2x20,12 (40s)
Seated Cable Row 4x12,12,8,8
–Facepulls 4x12,12,8,8
DB Shrugs 4x15,15,12,12 (55s, 60s, 65s, 70s)
Incline Curls 3x12,10,8
Thursday 6/11/09:
DB Floor Press 4x12,12,8,8 (40s and 45s)
Lat pulldowns (wide grip) 3x12
–Facepulls 3x12
DB Military Press 4x12,12,10,18 (25s, 30s, 35s, 40s)
DB Shrugs 3x10 w/ 60s
–DB triceps extensions 3x10 w/ 40s
Friday 6/12/09:
Last Friday in high school…Took my final and then left…threw a houseparty and partied it up big with the fellas and girls that’s been there for me since day one of high school…gotta admit I was twaaasted haha…after I sobered up and had my usual 3 hour nap, I hit the gym at my usual time, 8PM.
Deadlift: Worked up to 3RM of 245 then tried for 255, managed one rep, grip gave way
Bulgarian Split Squat 3x12,12,10 (30s, 40s, 50s) each leg
RDLs standing on 2 plates for extra ROM 3x8
Notes: Was living off of bananas, a gallon of milk, water for the whole day. Forgot to mention alcohol as well.
Sunday 6/14/09:
I have waited seven long years for my team to finally raise up that trophy. It feels so good. LOS ANGELES LAKERS ARE THE 2009 NBA CHAMPIONS!!
Damn that feels good.
Monday 6/15/09:
General Dynamic Warmup
6x60 on grass (20 toe touches and 20 crunches in between reps)
4x40 on grass
Gym:
Incline Bench Press: Worked up to 3RM of 165…again…
DB Floor Press 2x20 with 35s
Barbell Row 3x12,10,8 (95,115,135)
–Seated Rear Delt DB Flyes 3x12
DB Shrugs 3x10 (50s and 60s)
Zottmann Curls 3x12 (15s and 20s)
Hanging Leg Raises 3x12
–Hanging Knee Raises 3x10
Notes: Exactly one month off from running…Back at it again. Going to do some extreme strength and conditioning for the summer so I can improve on strength, power, and quickness as well as get my abs. I’m now going to do a football style speed training program along with the WS4SB template I’m already using.
Monday 6/22/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 on each
2B) BB Row 3x10
6x30s sprint, 30s jog
Wednesday 6/24/09:
1A) Wide Body Squats 3x8 (135, 185, 195)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (95, 95, 105)
2B) RDL 3x8 (95, 95, 105)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
x2
10 minutes on the treadmill @ 6.0 incline @ steady pace 6-8mph
Thursday 6/25/09:
Graduation…my time in High School is finally over. Now it is time to move on to bigger and better things and broaden my horizons. I am looking forward to college.
Saturday 6/27/09:
60 minutes of basketball
Sunday 6/28/09:
2 hours of basketball
Monday 6/28/09:
Summer internship morning breakfast.
Afternoon:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 on each
2B) BB Row 3x10
6x30s sprint, 30s jog
Evening:
90 minutes of basketball
Tuesday 6/30/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x3 (65,75,75)
Bodyweight Circuit:
2A) Jumping Jacks x60
2B) Spiderman Pushup x8 per side
2C) Siff Squat x25
2D) Waiter’s Bow x15
2E) Burpees x10
x2
Wednesday 7/1/09:
1A) Wide Body Squats 3x8 (185, 205, 215)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (135)
2B) RDL 3x8 (135)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
x2
Thursday 7/2/09:
Decline Weighted Crunch with 25 lb plate 4x25
Russian Twist with Medicine Ball 3x12
Hanging Leg Raises 3x10
6x60s sprint, 90s walk @9.0mph and 4-6 incline
Friday 7/3/09:
1A) DB Push Press 3x8,5,5 (35lbs)
1B) 1-leg Stability Ball Jackknife 3x10
2A) DB Close Grip Bench Press 3x8 (35lbs)
2B) BB Split Squat 3x8 per side (100lbs)
3A) Chinups 3x8
3B) Dips 3x5 (Im going to start doing the assisted dips because they’re really hard)
6x30s sprint, 30s jog @10mph and @5.0 incline
Sunday 7/5/09:
Beach…hahaha.
Played 30 minutes of beach football and another 30 minutes of beach volleyball.
And wrestled in the water every here and there. Felt like interval training lol. 2 minutes on and a minute off. lol
I knew running the sand relieves me of knee tension and all, but damn it was hard to stop, go, stop, go in football. That was some nice resistance.
Monday 7/6/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 2B) BB Row 3x10
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x10
Hanging Knee Raises 2x15
6x30s sprint, 30s jog
Notes: Forgot about the deadlifts…pretty pissed off about that.
Monday 7/13/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 2B) BB Row 3x10
6x30s sprint, 30s jog
Notes: Back on my grind. No more games.
Wednesday 7/15/09:
Standing Calf Raises 4x15
1A) Wide Body Squats 3x8 (185, 205, 225)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (295, 115)
2B) RDL 3x8 (115)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x8
Hanging Knee Raises 2x10
Notes: From this day on, Im going to do calves and abs everyday. Calves before my workout and abs after. I already feel it. Not only do I want to lower my bf% so that I can get abs, I also want to get bigger calves.
Thursday 7/16/09:
1A) Standing Calf Raises 4x12,10,8,6 (270, 320, 340, 350)
1B) Seated Calf Raises 4x12,10,8,6 (90, 140, 2x160x8,6)
2A) DB Curls 3x6 (35s, 30s, 35s)
2B) Seated Overhead DB Tri Extensions 3x6 (50s, 60s)
3A) Cable Curls 3x12
3B) Cable Tri Extensions 3x12
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x8
Hanging Knee Raises 2x10
6x60s sprint, 90s walk @8.0-9.0mph and 5-6 incline