My Back Workout - Sunday 12/28/14

My Back Workout

(Upper Body Pull Workout)

Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.

I have a major muscle I work for that day but I also add in other muscles as well.

Yesterday was a pressing day. Bench was the main lift.

1. First exercises was neutral grip pull up.

• Done with a 25 pound weight.
• as many reps as possible in 5 minutes.

2A. Seated Row

• Wide grip
• 5 sets of 5
• Last set was for maximum reps.
• Added a strict drop set.

2B. Floor Press

• Heavy. But doable.
• 5x3
• Last set was for maximum reps.

3A. High T-bar row

• 4x8

3B. Cable Lateral Raise

• 4x12

4A. Lat Sweep

• 4x12

4B. Band Push Down

• 100 total reps

4C. Cable Biceps Curls

• 4x12

My Upper Body Workout - Sept. 2, 2014

Quick Upper Body Workout

For the next little bit I'll be doing more frequent workouts. The volume for each will less. But at the end of week the volume will add up to be more.

I'm going to take this approach for a couple of months, then change things up again.

1a. - Barbell Incline Press 4x8
1b. - Hammer Row 4x12 (pronated grip)

2a. - DB Flat Chest Press - 4x10
2b. - DB One Arm Row - 5x5

3a. - Cable Flyes 4x15
3b. - Parallel Bar Dips - 4xmax reps at bodyweight
3c. - Cable Biceps curls 4x15

Short and to the point.

My workout Upper Body - 10/22/10

I ended my week with a full body workout.  I am on a upper lower split for the next few months. One day is heavy the next day is volume.

Today was the volume day.  Here is what I did

1.a -  DB bench
1.b - One arm Rows

2.a - DB Fly and Press - this one burns
2.b - Lat Sweep
2.c - Pull Downs with a close grip

3.a - Laterial Raise Drop Set
3.b - DB Triceps Extesions
3 c - Face Pulls

4.a - timed dips
4.b - 21's

5.a - band table top curls

This workout gives you a great pump if that is what you are looking for.

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My Total Body Workout - 08/30/10

To start the week coming of a deload week it was back into the full swing of things.

Still doing total body workouts on a 3 day split.

1. Hang snatch
2a. - Deadlift
2.b - Pull Down
3.a - Bench
3.b - Seated row
4.a leg press
4.b Dips
5.a - Ez curls
5.b - Lateral raise

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My Total Body Workout - 07/28/10

This is a quick rundown of what I did for Wednesdays workout.

Hang clean
reverse lunge
standing shoulder press
step ups
pull ups
hammer mid row
band lateral raises
ez bar nose breakers
crazy 8's

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Todays Workout - Full Body 06/30/10

I know it has been a while for me posting my workouts...
but I am still hard at it everyday.

For today's workout I did a full body program.

Hang clean
Split squat
shoulder press
Glute ham Raise
T Bar row
Face Pulls
Lateral raises
Preacher curls
Elbows out Extensions

All in all a good day.

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Todays Workout - Lower and Biceps Exercises 04/20/10

This is a deload week so I took things easy.

Clean to front squat:  3x5
Deadlift Snatch Grip:  5x5
Step Up:  3x5
DB Biceps Curls: 2x20
DB Single Leg RDL: 3x6
EZ Bar Curls: 3x8

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My upper Body Workout - 04/12/2010

 as you can see from the title, today was an upper body workout. I worked chest back and triceps.There was a mix of heavyweight and some higher reps.

In my quest to get bigger and stronger in the gym, here's my workout template for the day.

Bench Press: 5, 3, max reps
TRX Inverted rows: 3x12
Shoulder "Y" Press: 3x8
Neutral Grip Pulldowns: 3x8
Dips: 3x max

TRX "I' T's" and "A's": 3x8 at each position
TRX Triceps Extensions: 3x15

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My upper Body Workout - 04/08/2010

This was my upper body workout for the day.  I am in a new phase still trying to bigger and stronger in the gym, that is why there is a mix of low and higher reps.

Front Press	5 x	130
	3 x	160
	3 x	170
	Max	180
Pull Ups	6 x	35
	6 x	45
	Max	45
Seated	8x	3 sets
Row
DB Chest Press	8x	3 sets
Neutral Grip
Lateral Raise	10x	3 sets
Elbows Out Ext.	8x	3 sets
Med Ball Push Up	max	3sets
Face Pulls	12x	3 sets

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My Workout - Full Body 03/10/10

This is my workout from Wednesday. It took longer than expected so broken into two parts, I did an AM session and the PM session.

Here is my strength and power workout.

Hang Snatch: 4x3
Front Squat: 5x5
Weighted Pull-Ups: 4x6
Shoulder Press: 4x6
Dumbbell Bench: 3x8
Seated Row, Close Grip: 3x8RDL's: 3x8

My PM Workout

TRX Tricep Extensions: 3x10
Band Push Downs: 3x15
Barbell Curls: 3x8
Band Curls: 3x15
Shrugs: 3x15Dragonflies: 3x6

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My Workout ~ Full Body - 03/08/10

I think I'll continue with this full body three day split for another six weeks. After that I think I'm going to move to a more conventional bodybuilding workout program. Here's the template I used for Monday's full body workout.

Hang clean: 4x3

Bench Press: 2x5, x3, x2, x1
- Superset with
One Arm Dumbbell Row: 4x6

Bulgarian Split Squat: 3x5
- Superset with
Hammer Strength Pull down: 3x8

Reverse Hyper's: 3x8
- Superset with
Dumbbell Incline: 3x8

that about did for Monday's workout. I ran out of time but I wanted to add some biceps and triceps, I may have to do a little extra next day. The single I did on the bench was not a max, it was heavy but it was still way expected to do without a struggle.

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My workout full body03/05/2010

Fridays full body workout is as follows.

1. Push jerks: 4 sets of 3
2. deadlifts: 4 sets of 5
3. dumbbell chest press: three sets of six superset with
4. seated rows, close grip: 3 sets of six
5. Arnold press: three sets of eight - superseted with
6. pull down, close grip: three sets of eight
7. weighted dips: three sets of 10 - superset with
8. glute ham raises: three sets of eight
9. and to finish things off for the day EZ bar curls: three sets of 10

I almost forgot, I did some conditioning as well. A friend and I pushed the prowler about 40 m alternating between the two of us at the end of each length, this continued for about 10 minutes. I'm looking to get bigger and stronger so it's not often I do conditioning, plus some fairly lean to start with so I don't need too much of it anyway. I will tell you this, that prowler all most killed me. I can't remember the last time my quads felt such a burn.

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P.S. stay tuned for a football training manual I am producing. I am putting together a complete strength and power training program for college and high school football players. If you're looking to gain size strength and power I recommend you keep a lookout for it. I will be giving away a few copies so be sure to leave a comment as to why you would like a free copy and what you hope to gain from it.

My Weight Training Workout - Full Body ~ 03/01/10

This Actually Monday's Workout

I am still in limbo as to when going to do for the next weight training phase. My old training partner got himself a job with the Buffalo Bills, so he's moved away. So what I've been doing the meantime is to jump in on other workouts, and hit a few of my own.

On Monday I jumped in with a friend and this is what we did.

Start off with power cleans from the floor.
The next exercise was to bench press.
From there it was on to dumbbell Bulgarian split squats, super seted it with one arm rows.
After that was completed it was time to move on to the supplemental exercises.
First off was a shoulder combination, from raise, side raise, rear delt raise.
To finish off we ended with burnout one arm push-ups.

Not a bad little workout quick and effective.

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Todays Workout - Full Body, 02/08/10

Today I did a full body workout. For the next few weeks I will be lifting 3x a week all full body workouts.

In my quest to get bigger and stronger in the gym this is what I started with:
Hang Split Snatch: 4x165, 2 - 4x175, 2- 2x185
Front Squat into Back Squat: 5 front then right into 5 back, 3 @220
Glute Ham Raises: 2 - 10xBW
Bench Press: 3 - 3x315
TRX Inverted Rows: 3 - 8xBW
Bicep Curls: 3 - x4, x3, x2, x1 @135 15sec break between reps
Band Push Downs: 3 x max reps
Med Ball Push Ups: 3 x max reps

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My Workout - Full Body 02/05/10

This is because the deload weak. I worked out Monday if they can arrest a week off until today. My training partner got a new job, and is moving out of the state so I had a couple days of solo work. It it was nice to have the days off, but is also nice to get back in and get back at it.

I'm still time to get bigger and stronger in the gym, so my workouts stay fairly consistent in the programming. But today was an exceptionally tough day, because a little rest and the pairings of the exercises.

This is my workout for Friday.

Hang clean: 5X 135, 5X 175, 3X 195, 3X 220, 2 - 1X 265,
DB Push Press: All for Sets of Five, 55, 65, 75, 80
Deadlifts: all for sets of six, 220, 310, 355, 375, 395
Font Press: 5X 135, 3X 155, 3X 175, 3-3x195
the deadlifts and front press were superset
this is an incredibly tough combination.
DB Incline Press: 3- 10x100
Russian Leans: 3- 6xbw
Seated Rows: 3 - 230x10
Floor Press: as many sets as needed to get 100 reps
Easy Bar Curl: 4 - 110x10

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Today's Workout - Full Body 01/29/10

For today's workout I veered off plan. I was scheduled to do a lower body max effort day, but got sidetracked and did something a little different.

Is a mix of conditioning explosive work and some strength work. You could say it was kind of all over the map.

I start with dumbbell push presses. I didn't go to heavy I think I went up to 5x60. From there I went on to deadlifts. Again I didn't know all that heavy, 1 up to 5x400. From there was on to dumbbell press. On there I did three sets of single single double presses on the incline bench, at 100 pounds. that was super setted with, the hamstring curls. For that it was three sets of 12.

The next superset consisted of, dumbbell triceps of extension, and seated rows.

And for conditioning I did a bunch of battle rope exercises.

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Upper Body Workout - 01/28/10

Today's workout continued with maximal my effort protocol. Today's max effort exercise was the front press. Last time I attempted a max front press I missed 220. The first exercise in my workout today was the front press. After a few warm up sets I moved into the singles. I did:
185
195
210

The 210, was slow and challenging it made wonder about the 220. I did manage to hit the 220 but it was slow and difficult, I think it took about 5 seconds to get it up over my head.

After that the rest of the workout was fairly easy, I stuck with a hammer strength machine circuit. Here's what I did:

Hammer Strength benchpress: 3 sets 0f 6 @270
Hammer Strength Pulldown: 3 sets 0f 6 @180
Hammer Strength Incline: 3 sets 0f 6 @245
Hammer Strength Mid Row: 3 sets 0f 6 @270
DB Elbows out Extension: 3 sets 0f 10 @45
Face Pulls: 3 sets 0f 12 @100
Bench Supported Wrist Curls: 3 sets 0f 12 @25

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My Upper Body Workout - 01/25/10

Upper Body Workout

This was the last week in the muscle and strength building cycle. Overall things went well. Next week is a planed deload week, after that back to the 5, 3, 1 cycle. I expect to pick things up next week and get bigger and stronger working out in the gym.

Bench Press: went to a max 365x1, had a little more left so I do expect to hit 75 next time
Incline Press: started with a close grip, moved hands out each set - 225x6, 245x6, 275x6
Pull Down, Underhand Grip: 170x6, 3 @ 210x6
Close Grip Bench: 225x6, 255x6, 275x6

Hammer Strength Iso Low Row: 4@ 320x6

DB Nose Breakers: 3@ 45x8

Rear Delt Fly: 3@ 20x12

DB Over head Extesion: 2@ 75x12

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My Workout ~ Upper Body - 01/18/10

This is what I did in the gym Monday

.

Bench Press: 225x6, 255x3, 275x5, 295x3, 315x4
Close Grip Incline Press: 135x5, 185x8, 205x8, 225x8
Pull Down, Wide Grip: 150x12, 3 @ 190x8
Weighted Dips: 3@ 80x10

Bent Over Rows: 3@ 150x10

From now on I will only be updating this site with my workouts. I am still working on my new site but you can still check it out. Click below to see all the new muscle building, diet and fitness tips.

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My Workout - Full Body 01/09/10

Today was the end of my deload week. Monday I will be back to a regular workout.

Hang Snatch: did lots of sets and worked up to a heavy single. Did a couple sets at near max
Tarp Bar Deadlift: a few warm up sets then 3x5
Pull Down Neutral Grip: a few warm up sets then 3x5
Close grip Bench: 5x5

Inverted Rows: 5x5

EZ Curl: 3x8

DB Overhead Ext: 3x12

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