Week 6, Day 3
Deadlifts - 1 rep @ 7, 3 reps @ 7, 3 additional reps at 7 using same weight
395 x 1 @ 7; 365.5 x 3 x 2 sets @ 7
2 - Count Paused Bench Press, 4 @ 6, 4 @ 7, 4 @ 8
185 x 4 @ 6, 205 x 4 @ 7, 225 x 4 @ 8.5
Step Up - 12 @ 6, 12 @ 7, 12 @ 8
BW x 12 @ W/U, 20 x 12 @ 6, 30 x 12 @ 7 Undershot these
Single-leg Hamstring Curl - 4 sets of 12-20 reps @ 8-9; 10:00 Cap
80 x 15 x 4 sets @ 8, 8, 8, 8.5
8:20
Week 6, Day 4
All New Movements
High Incline Bench Press - about 80 Degrees - 4 @ 6, 4 @ 7, 4 @ 8
135 x 4 @ 6, 155 x 4 @ 7, 180 X 4 @ 8
Lever Row - 10 @ 6, 10 @ 7, 10 @ 8 - 3 minutes rest
185 x 10 @ 6, 205 x 10 @ 7, 235 x 10 @ 8
Incline Close Grip Bench @ 15 degrees - 10 @ 6, 10 @ 7, 10 @ 8 - 3 minutes rest
135 x 10 @ 6, 155 X 10 @ 7, 175 x 10 @ 8.5
Upright Rows - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
80 x 16, 20 @ 8; 90 x 16, 20 @ 8.5
8:30
Week 6, GPP 2
LISS Cardio - 32:00 - 2.04 miles walking uphill - @ 6
Lat Pulldowns - 5 sets of 12-20 reps @ 8-9
300 x 14, 12, 12, 12, 12 @ 8, 8.5, 8.5, 9, 9
10:00 AMRAP Ab Wheel - 156 reps @ 8.5
Triceps Press Down Super Set with EZ Bar Curls - 5 sets of 12-15 reps @ 8-9
Triceps: 220 x 12, 14, 14, 12, 14 @ 8, 9, 8.5, 9, 9
Biceps: 110.5 x 12 x 8, 8.5, 8.5, 8.5, 9
Week 7, Day 1
Low Bar Squat - 1 rep @ 7, 3 reps @ 7; keep the weight the same and 9 additional reps staying at 7
320.5 x 1 @ 7, 300.5 x 3 x 4 sets @ 7
Close Grip Bench Press - 5 @ 8; drop to 75% of 1 rep max for 3 sets of 5 - 15:00 Cap
207 x 5 @ 7.5; 195 x 5 x 3 sets @ 7, 6.5, 7
14:00
Deadlift 2 Count Paused - 6 @ 8; -5% x 2 sets of 4 - 13:00 Cap
255 x 6 @ 7; 240 x 4 x 2 sets @ 6.5
10:00
Leg Extension with Bands - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
155 + 2 Average Bands x 16 x 4 sets @ 8
6:15
Week 7, Day 2
Paused Bench Press - 1 @ 7; 3 @ 7; an additional 12 reps staying @ 7
230 @ 7; 215.5 x 3 x 5 sets @ 7, 7, 7.5, 7, 7.5
2 count Paused Squat - 6 @ 7, keep same weight for an additional 10 reps
227 x 6 @ 7; 227 x 5 x 2 sets @ 7
JM Press - 10 reps @ 7, keep weight the same and do another 20 reps remaining @ 7 - 12:00 Cap
95 x 10 x 3 sets @ 6.5
10:15
Still figuring these out
Dumbbell Lateral Raise - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
30s x 15 x 4 sets @ 8, 8, 8.5, 9
8:30
Week 7, GPP 1
LISS Cardio - Uphill Walk - 30:00 - 2.02 miles
Lat pulldown - 5 sets of 12-20 reps @ 8-9
300 x 14, 14, 12, 12, 12 @ 8.5, 8.5, 8.5, 9, 9
Hanging Leg Raise - 10:00 AMRAP
180
Triceps Pushdowns - super set - with Dumbbell Hammer Curls - 5 sets x 12-15 reps @ 8-9
Triceps - 220 x 15 x 5 sets @ 8, 8, 8.5, 8.5, 8.5
Biceps - 60s x 12 x 5 sets @ 8.5, 9, 9, 8.5, 8.5
Week 7, Day 3
Deadlifts - 1 @ 7; 3 @ 7, keep same weight and do 7 more reps staying at 7
400 x 1 @ 7.5; 365.5 x 3, 3, 2, 2 @ 7, 7, 7, 6.5
2 Count Pause Bench Press - 4 @ 8; -5% for 2 sets of 4 reps
225 x 4 @ 8.5; 212 x 4 x 2 sets @ 7.5, 7
Step Ups - 12 reps @ 7 - use same weight and do 24 more reps - 12:00 Cap
35s x 12 x 3 sets @ 7
Single Leg Standing Leg Curls - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
80 x 17, 17, 15, 15, @ 8, 8.5, 8.5, 8.5
8:00
Week 7, Day 4
80 degree Incline Bench Press - 4 @ 7; keep weight the same and do 12 more reps staying @ 7
165.5 x 4 x 4 sets @ 6.5, 7, 7, 7
Lever Row - 10 reps @ 7, keep weight the same and do 20 more reps staying at 7 - 12:00 Cap
210.5 x 10 x 3 sets @ 6.5, 7, 7
8:49
Low ( 15 degree) incline Bench Press - basically a CGBP - 10 reps @ 7; keep weight the same and do 20 more reps - 12:00 Cap
157 x 10 @ 6.5; 162.5 x 10 x 2 sets @ 7
8:30
Upright Row - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
110 x 15 x 4 sets @ 8.5
9:30
Week 7 GPP 2
LISS 32:00 - 2.25 miles walking uphill
Lat Pulldown - 5 sets of 12-20 reps @ 8-9
300 x 15, 14, 12, 12, 12 @ 8.5, 8.5, 8.5, 9, 9
10:00 AMRAP - Ab Wheel
170 reps
Dumbbell French Press overhead - super set with- Cable Bicep Curls - 5 sets of 12-15 reps @ 8-9
Triceps - 60 x 14, 15, 15, 14, 14 @ 8.5, 9, 9, 9, 9
Biceps - 110 x 15 x 2 sets @ 7.5; 120 x 15 x 1 set @ 7.5; 130 x 15 x 2 sets @ 8.5, 9
Week 7, GPP 3
LISS - 33:00 uphill walk - 2.20 miles
Week 8, Day 1
Low Bar Squat 1 rep @ 7; 3 reps @ 7; use same weight for 9 additional reps staying at 7
322 x 1 @ 7, 307 x 3 x 2 sets @ 7.5; 307 x 2 x 3 sets @ 7.5
Close Grip Bench Press - 5 reps @ 8; drop to 75% of E1RM for 3 sets of 5 reps; 15:00 Cap
215 x 5 x 1 set @ 8; 200.5 x 5 x 3 sets @ 7.5
14:05
2 Count Paused Deadlift - 6 @ 8; -5% for 3 additional sets of 4 reps each; 15:00 Cap
265 x 6 x 1 set @ 7; 250.5 x 4 x 3 sets @ 6.5
14:35
Leg Extension - 4 sets of 12-20 reps @ 8-9; 10:00 Cap
185 + 2 Average Bands x 20, 16, 16, 20 @ 8
6:30
Week 8, Day 2
Paused Bench Press - ! rep @ 7; 3 reps @ 7; keep the weight the same and do an additional 12 reps staying at 7
232 x 1 @ 7; 217 x 3 x 5 sets @ 7, 7, 7, 7, 7.5
2 Count Paused Squat - 6 reps @ 7; do an additional 12 reps with same weight staying at 7
230.5 x 6 x 3 sets @ 7, 7, 7.5
JM Press - I do these with an Axle bar and off pins for a stricter (and safer) JM press - this makes it quite a bit harder! 10 reps @ 7; keep weight the same and do another 30 reps - 15:00 Cap
110 x 10 x 4 sets @ 7.5
14:55
Dumbbell Lateral Raise - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
30s x 17, 17, 15, 15, @ 8, 8, 8, 8.5
8:55
Week 8 GPP session 1
LISS - 30:00 - walking uphill - 2.05 miles
Lat Pulldown - 5 sets of 12-20 reps @ 8-9
300 x 17, 15, 14, 12, 12 @ 8, 8.5, 9, 9, 9
10:00 AMRAP Hanging Leg Raise - 200 reps @ 8
One Arm Triceps Pushdowns - Super Set with - Hammer Curls on Cable Machine using a rope - 5 sets of 12-15 reps @ 8-9
Triceps - 140 x 15, 14, 17 @ 8.5; 150 x 12 x 2 sets @ 9
Biceps - 120 x 14 x 5 sets @ 8.5
Week 8, Day 3
Everything was heavy today! - I live in Southern New Mexico and workout in my Garage - its been well over 100 for a week - 103 today - so maybe the heat had something to do with it or maybe this was just one of those days where everything is heavy!
Deadlifts - 1 @ 7; 3 @ 7 - then an additional 7 reps using the 3 @ 7 weight staying at 7
405 x 1 @ 8; 367 x 3 x 2 sets @ 7, 7.5; 367 x 2 x 2 sets @ 7.5
2 Count Paused Bench Press - 4 reps @ 8, -5% then 2 sets of 4 reps
226 x 4 @ 9; 210 x 4 x 2 sets @ 8
Step up - 12 reps @ 7; then do another 30 reps - 15:00 Cap
BW x 12, 10, 10, 10 @ 7
11:30
Single leg Hamstring Curl - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
80 x 20, 20, 17, 15, @ 8, 8.5, 8.5, 8.5
9:05
Week 8, Day 4
80 Degree Incline Bench Press - pretty much an overhead press - 4 @ 7; keep the weight the same and do another 16 reps staying at 7
170 x 4 x 5 sets @ 7, 7, 7, 7.5, 7.5
Lever Row - 10 reps @ 7; keep weight the same and do another 30 reps staying at 7 - 15:00 Cap
220 x 10 x 4 sets @ 7
12:55
15 degree Incline Bench CGBP - 10 @ 7; keep weight the same and do another 30 reps - 15:00 Cap
165 x 10, 10, 8, 6, 6 @ 7, 7.5, 7, 7, 7.5
14:45
Upright Row - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
110 x 16 x 4 sets @ 8, 8.5, 8.5, 9
8:45
HITT Cardio - 10 bouts of 0:20/1:40 - 20:00
Week 8, GPP 2
LISS - 32:00 - 2.21 miles walking uphill
Lat Pulldown - 5 sets of 12-20 reps @ 8-9
300 x 18, 16, 14, 13, 12 @ 8.5
10:00 AMRAP Ab Wheel - 165 reps
Triceps and Biceps - Super Set - 5 sets of 12-15 reps @ 8-9
triceps - one arm Dumbbell French Press/overhead triceps extension
60 x 15 x 5 sets @ 8.5, 8.5, 8, 8.5, 9
Biceps - Cable Biceps Curl
140 x 12, 14, 14, 14, 12 @ 8, 8.5, 8.5, 8.5, 9
Week 9, Day 1
Low Bar Squat - 1 @ 7; 3 @ 7; do an additional 9 reps @ 7 keeping the weight the same
323 x 1 @ 7; 307 x 3 x 4 sets @ 7.5, 7, 7, 7
CGBP - 5 reps @ 8; 75% 0f 1RM for 3 sets of 5 reps - 15:00 Cap
216 x 5 @ 8.5; 200.5 x 5 x 3 sets @ 8
14:15
2 Count paused Deads - 6 @ 8; 3 sets of 4 reps at -5% - 15:00 Cap
275 x 6 @ 8; 260.5 x 4 x 3 sets @ 6.5, 6.5, 7
13:25
Leg Extensions - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
205 + 2 Average Bands x 20, 18, 16, 16 @ 8, 8.5, 8.5, 8.5
6:40
Week 9, Day 2
1 Count Paused Bench Press - 1 @ 7; 3 @ 7; 12 additional reps using same weight remaining at 7
233 x 1 @ 7; 218 x 3 x 5 sets @ 7, 7.5, 7.5, 8
2 count Paused Squat - 6 @ 7; keep weight the same and do another 12 reps staying at 7
232 x 6 x 3 sets @ 7
JM Press - With Axle Bar and from Pins - 10 @ 7; 30 additional reps staying at 7 - 15:00 Cap
110 x 10 x 4 sets @ 7
14:15
Dumbbell Lateral Raise - 4 x 12-20 reps @ 8-9 - 10:00 Cap
30s x 18 x 4 sets @ 8.5
7:40
Week 9, GPP 1
LISS - 33:00 - 2.25 miles walking uphill
Lat Pulldown - 4 sets of 12-20 reps @ 8-9
300 x 18, 16, 14, 14, 12 @ 8, 8.5, 8.5, 9, 9
10:00 AMRAP - Hanging Knee Raise - 230 reps
1 Arm Triceps Pushdowns - Super Set with - Cable Hammer Curls using a rope - 5 x 12-15 reps @ 8-9
Triceps - 140 x 15, 14, 14, 16, 17 @ 8.5, 8.5, 8.5, 8.5, 9
Biceps - 120 x 15 x 2 sets @ 8; 130 x 12, 13, 12 @ 8.5, 9, 9
Week 9, Day 3
Deads - 1 @ 7; 3 @ 7; 7 additional reps staying at 7
405 x 1 @ 8; 365.5 x 3 @ 7.5, 365.5 x 2 x 2 sets @ 7.5; 365.5 x 1 x 3 sets @ 7.5
2 Count Pause Bench Press - 4 @ 8; -5% for 2 sets of 4 reps
226 x 4 @ 8.5; 210.5 x 4 x 2 sets @ 8
Step Up - 12 Reps @ 7; 30 additional reps staying at 7 - 15:00 Cap
BW x 12, 10, 10, 10 @ 6.5, 7, 7, 7
13:10
One Leg Hamstring Curl 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
80 x 20, 20, 18, 18 @ 8, 8.5, 8.5, 8.5
9:50