aiṓn

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Posts Tagged ‘Body Composition

June 7, 2017

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WEDNESDAY 10 am

BENCH PRESS
185 lb x 3 reps
225 x 5 singles

SQUAT
230 lb x 8 reps x 1 set

DEADLIFT (alt grip)
320 lb x 5 reps x 1 set

HIP THRUST
320 lb x 5 reps x 2 sets

PULL-UPS (+50 lb)
2 reps x 2 sets

DIPS (+50 lb)
5 reps x 2 sets

Written by SJ

June 7, 2017 at 10:51 am

June 5, 2017

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MONDAY– 4 am

BENCH PRESS
185 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
250 lb x 5 reps x 2 sets

HIP THRUST
300 lb x 5 reps x 2 sets

CLOSE GRIP PULL-UPS
5 reps x 2 sets

KETTLE-BELL SNATCH (36 kg)
5 reps x 2 sets each arm

May 5, 2017

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FRIDAY– 4 am

ROWING
5′ easy warmup
500 meters x 4 intervals with 1′ rest (1’59” 1’57” 1’56” 1’52”)
2′ easy cool down

Written by SJ

May 5, 2017 at 5:15 am

May 4, 2017

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THURSDAY– 4 AM

SQUAT
220 lb x 5 reps x 2 sets

DEADLIFT (clean grip)
255 lb x 5 reps x 2 sets

HIP THRUST
320 lb x 5 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

PULLUP
+25 lb x 5 reps x 2 sets

DIP
+25 lb x 5 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
5 reps each arm x 2 sets

AB WHEEL
1 set x 10 reps

April 28, 2017

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FRIDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (95% effort)

Written by SJ

April 28, 2017 at 5:23 am

April 27, 2017

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THURSDAY: 4 AM

20 REPS x 1 Set
Squat – 185 lbs
Split Squat – 100 lb – each leg
Hip Thrust- 300 lb

PLYOMETRICS
Depth jump hurdle jump – 3 sets x 4 reps

NOTE: 24 hour shoulder recovery from MRI iodine injection

Written by SJ

April 27, 2017 at 5:51 am

April 26. 2017

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WEDNESDAY– 4 AM

WARMUP – TGU 70 lb barbell x 1 both sides

SQUAT
215 lb x 5 reps x 2 sets

DEADLIFT (sumo)
245 lb X 5 reps x 2 sets

HIP THRUST
305 lb x 5 reps x 2 sets

OVERHEAD PRESS
115 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
+20 lb x 5 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
4 reps each arm x 2 sets