2/26/19 – Chaos

Aside

Helping to train the recruits and other instructors.

Run and do 20 push-ups every 2 minutes for 7 rounds

Superset 3 squats and 3 deadlifts

5 rounds at 165lbs

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2/25/19 – Upper Body Strength

Aside

Training:

Upper Body Strength / Sprint

1-5 reps max weight up to 5 sets

3 minutes between sets

Actual:

Shoulder Press • 1×115lb, 3×105lb, 4×95lb, 4×95lb, 3×95lb

Pull-Up • 3 sets: 3×25lb

Barbell Curl • 75 lb: 4, 4, 4, 4, 3 rep

Push-Up • 25 rep

Bench Press • 6×135lb, 4×165lb, 4×165lb, 4×165lb, 3×165lb, 3×165lb

2/22/19 – Pull/Leg Day Hypertrophy

Aside

Morning Routine:

5 minutes stretching

10 minutes meditation


Training: Pull/Leg Day Hypertrophy

2 second pos/2 second negative

6-12 reps up to 5 sets

2 minute rest between sets

5 sets:

SS1-Max Pullups

SS1-Squats

SS2-Rows

SS2-Deadlifts

Squat • 5 sets: 6×135lb

Pull-Up • 8, 8, 7, 6, 6 rep

Deadlift • 5 sets: 6×185lb

Upright Rows • 4×95lb, 6×85lb, 6×85lb, 6×85lb, 6×85lb


2/21/19 – Push Day – Hypertrophy

Aside

Morning routine

5m Stretching

10m Meditation


Training:

Push Day Hypertrophy / Sprint

2 second pos/2 second negative

6-12 reps up to 5 sets

2 minute rest between sets

Actual:

Tricep Press Down • 5 sets: 6×49lb

400 M Sprint • 6 rep

Push-Up • 4 sets: 20 rep

Shoulder Press • 81 lb: 6, 8, 8, 8, 6 rep

Bench Press • 4×160lb, 8×145lb, 8×145lb, 7×145lb, 7×145lb