Workout Programs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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odin
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Re: Workout Programs

Post by odin » Wed Mar 13, 2019 9:56 am

This is a good thread! Thank you for sharing
Don't try too hard, don't not try too hard

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Bram
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Re: Workout Programs

Post by Bram » Thu Apr 11, 2019 3:44 pm

Thanks Odin! Hope you're doing well :)

----

This was an upper body workout I gave to a a guy yesterday, perhaps the hardest one I've ever designed. Please note that he performs external rotation work on a separate day: 2 sets elbow by side, 2 sets elbow on knee. The sheer volume of upper body stuff might be too gnarly if you're not keeping that area strong and healthy....

Chin-Ups
and
Decline Leg Raises
3-4 rounds

Push-Ups (can do knuckle if preferred)
and
BOSU Sit-Up with Resistance Band
3-4 rounds

T-Bar Rows
and
Leaning Overhead Rope Triceps Extensions
3-4 rounds

DB Curl to Overhead Press
and
Machine Reverse Fly
3-4 rounds

Couple notes - you can do any similar substitution you want (bench press for push-ups, lat pull-downs for chin-ups). By the time my client got to the t-bar row/triceps combo his arms were PUMPED.
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA

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Bram
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Re: Workout Programs

Post by Bram » Fri Jul 05, 2019 9:32 pm

Training Week for R - 45 year old male. This is his 14th week of training with me, week 9 was a total rest week.

He's made every single workout, except maybe one, besides the rest week where he just played golf or did some cardio.

Monday, Day 1: Lower

BB Wide Stance Squats 15RM x 4 sets
and
Seated Calf Raise 15RM x 3 sets

Wall-Sits x 1 minute x 2 sets
and
Leg Press Calf Raise 20RM x 3 sets

DB Bulgarian Split-Squats 15RM x 2 sets

Band Lateral Walk 20RM x 2 sets
and
Slider Lateral Lunge 15RM x 2 sets

Lying Hamstring Curls 12RM x 3 sets
and
Leg Extensions 12RM X 3 sets

BB Deadlift x 10-15 moderate reps x 3 sets
and
Band TKE x 20RM X 2 sets


Wednesday, Day 2: Upper

After warming up, start with a rough 5RM for Chin-Ups, then work up to a heavy 1RM chin-up (we did 4 sets, maxing at 35lbs x 1)
Alternate each attempt with....
Decline Leg Raise 20RM x 4 sets
and
BOSU Sit-Up w. Band Resistance 20RM x 4 sets

DB Bench (working towards a heavy set of 8) x 5 sets x 55's, 60's, 65's, 70's, 75's
and
BB Full-Contact Twist 5RM x 3 sets [3-5 seconds up, 3-5 seconds down]

Seated Hammer Rows 15RM x 4 sets
and (set 1 is after set 1 of rows, set 2 is after set 2 of rows, etc.)
Set 1 - Triple Drop Set of Lateral Raises
Set 2- Triple Drop set of Triceps Pushdowns
Set 3 - Triple Drop set of DB Curls

DB Side Lying External Rotation 20RM x 2 sets

DB Seated External Rotation 20RM x 2 sets


Friday, Day 3: Full-Body

Dynamic Warm-Up

Glute Bridge with Alt. Leg Extension - Light x 2 sets
and
Band Reverse Fly 25RM x 2 sets

Burpee with Push-Up [note: his hip mobility could be better, so we elevated his hands on a 6" plyo box] x 20 x 3 sets
and
Roundhouse Kicks to a Heavy Bag x 10 each x 3 sets

Jab + Cross to Heavy Bag x 10 each side x 3 sets
and
Punch-Out [square stance, alternate punches until goal achieved] x 40 punches x 3 sets
and
Mountain Climbers x 45 seconds x 3 sets

Med Ball Slam x 20 reps x 3 sets
and
Kettlebell Swing x 20 reps x 3 sets

Straight-Body Glute Bridge between two 18" Boxes x 15 reps [flex glutes at top] x 2 sets
and
Band Reverse Fly 20RM x 2 sets
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA

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