Thursday – back + triceps

A- Pull ups  2 x 3 @ 25#

B- Pin press from floor  worked up to  255  2 x 3

C- Seated rowing  180  2 x 5

Some ankle stuffff and that was it; 35 min.

D.

Tuesday – legs

A- Front squat  worked up to 225  2 x 3

B- RDLs  worked up to  225  2 x 5

C1- BB antirotations  2 x 12

C2- Neck work with ball vs wall

Static stretches, ankle stuff.

D.

Monday – chest + biceps

A- Foam press  worked up to 225  2 x 3

B- DB bench  95s  2 x 5

C- Preacher cable curls  2 x 5

This week’s supposed to be low volume/high intensity so…. did some ankle work along with that, a few stretches and that was it.

D.

Friday – shoulders

A- Seated DB shoulder press  55s  3 x 8

B- Rear delt machine shrugs  3 x 10

C- Lateral raises  25s  3 x 10

D1- Ab pulldown  3 x 12ish

D2- Calf raises on machine  3 x 10/leg focusing on toes raise

E- YTWL  2 x 5,5,5,5

That was it.

D.

Thursday – back + triceps

A- Seated rowing  150  1 x 10,  2 x 8

B- DD Pulldown  150  2 x 8, 135   1 x 10

C- Reverse fly on pec deck  3 x 10

D- JM press  85  3 x 8

E- Tate press  35s x 10,  30s  2 x 10

That was just about it….

D.

Tuesday – legs

A- Backward sled drag  135#  3 trips

B- Forward sled drag  135#  3 trips

C- Bak squat  185  3 x 8

D- Natural GHRs  3 x 8

E1- Seated calf raises  3x 10

E2- BB antirotations  3 x 6/side

F1- Neck work  ball vs wall  2 x

F2- Plate pinch  2 x 20sec.  with 3 10# plates

That was IT.

D.

Monday – chest + biceps

A- DB bench  80s  3 x 8

B- Decline BB bench  135  3 x 10

C- Pec deck  3 x 10

D- Cable preacher curl  3 x 8

E- DB hammer curl  3 x 10

That was it….medium volume and medium intensity scheduled for this week. I still don’t know for how I will keep up with that bodybuilding crap, but so far it’s a nice change of pace…….AND just for the records, I’m not saying I like it.

D.

Friday – shoulders

A- Seated DB shoulder press 30  3 x 12

B- BB shrugs  155  3 x 15

C- DB lat./front raises  3 x 12

D- Band external rotations  3 x 15/arm

E1- BB calf raise  155  2 x 15

E2- Pallof press  2 x 12/side

That’s it….first football tournament this weekend!

D.

Thursday – Back + triceps

A- Seated rowing  3 x 12

B- DD Pulldown  3 x 12

C- Reverse flys on pec deck  3 x 15

D- Standing cable pullover  3 x 15ish

E- JM press  3 x 13-15

F- Pushdowns  3 x 15

G- Tate press  3 x 15

IT.

D.

Tuesday – Legs

A- Sled drag  160#  3 x 50 some steps

B- Backward sled drag  135#  3 x lots of steps…haha!

C- Belt squats  3 x 12

D- RDL  115  3 x 12

E1- BB calf raises  3 x 15

E2-  Plank roll v.2 (3 ways; which are front/back, side-2-side and circles)  3 x 5, 5, 5

F- Reverse face pulls  2 x 15

That was it….do not want to be sore for the first football tournament of the year on Saturday, so I limited a bit the volume.

D.