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
- Deadlift 2x20
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
- Deadlift 3x20
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
- Deadlift 3x12
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball + MB Twist Throws 1x8+8
Hanging Knee Raises 2x12
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
Saturday 7/18/09:
1A) DB Push Press 3x8,5,5 (30s, 40s)
1B) Stability Ball Jackknife 3x10
2A) DB Close Grip Bench Press 3x8 (35s, 40s)
2B) BB Split Squat 3x8 per side (80lbs)
3A) Wide Grip Pullups 3x5
3B) Dips 3x5
6x30s sprint, 30s jog @10mph and @5.0 incline
Monday 7/20/09:
Standing Calf Raises 2x15 (270, 360)
1A) DB Flat Press 3x6 (40s, 50s, 60s)
1B) DB Row 3x6 (40s, 50s, 60s)
2A) DB Triple Press (Incline then half then flat) 3x6 (35s, 40s, 45s)
2B) BB Row 3x10 (110)
- Deadlift 3x8 (110, 135, 185)
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist 2x8
Incline Leg Raises 2x8
6x30s sprint, 30s walk @10.5mph and @5.0 incline
Decline Crunches 4x15
Toe Touches with Stability Ball in between legs 3x12
Nitro Ab Machine 3x12
Notes: Abs both before and after cardio did well.
Tuesday 7/21/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x2 (65, 85)
Bodyweight Circuit:
2A) Jumping Jacks x60
2B) Spiderman Pushup x8 per side
2C) Siff Squat x25
2D) Waiter’s Bow x15
2E) Burpees x10
x1
Hanging Leg Raises 2x8
Hanging Side Raises 2x12
Rope Crunches 2x12
10-min run @6.0-8.1mph @3.0-5.0 incline
Hanging Knee Raises 1x8
DB Side Bends 2x12 (45s)
Wednesday 7/22/09:
1A) Wide Body Squats 3x8 (185, 205, 225)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (95, 115)
2B) RDL 3x8 (95, 115)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
Rope Crunches 1x8
Rope Crunches to the sides 1x6 per side