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[BorisTheSpider]

Friday, 4/18

Short workout, due to time constraints

Deadlift (3's) - Work Sets only
170 x 3
195 x 3
220 x 5
185 x 8
170 x 8
135 x 10

OHP (3's) work sets only
65 x 3
75 x 3
85 x 8
75 x 8
65 x 8

Okay workout

 

[BorisTheSpider]

Thursday - 5/1/14

Elliptical - 45 minutes

 

[BorisTheSpider]

Saturday - 5/3/14

Mountain Biking (trail riding) - 2 hours

Legs are tired -- getting heart healthy.

 

[BorisTheSpider]

Was on vacation 5/5 - 5/10 (No workouts, unless you count Golf)

Catch up on workouts

Sunday 5/11
- Mountain Bike (2 hours) - Light Trails

Monday 5/12
- Elliptical 30 minutes

Tuesday 5/13
- Elliptical 30 minutes

Wednesday 5/14
- Elliptical 30 minutes

Thursday 5/15
- Elliptical 30 minutes

Notes:
- Focused on Cardio-vascular conditioning for 3-4 weeks

 

[BorisTheSpider]

Sunday - 5/18

- Mountain Biking - Trail Ride (2 hours)

Felt good to get on the Bike again.

 

[hotborsh]

I like your nickname. GL with your goals!

 

[BorisTheSpider]

Sunday - 5/25/14

Mountain Biking -- 30 mile trail ride (3 hours)

 

[BorisTheSpider]

Sunday, June 1, 2014

Elliptical - 30 minutes

Deadlift
Warm up: 95x8, 115x5, 135x3, 160x3, 175x3
Work: 185x5, 185x5, 185x5
Volume: 150x8, 150x8, 150x8

OHP
Warm up: 45x8, 65x5, 75x3
Work: 85x5, 85x5, 85x5
Volume: 75x8, 75x8

Notes
- good workout
- Deads felt good
- OHP is hurting shoulders. Switching to DB's instead.

 

[BorisTheSpider]

Friday, 6/6/14

Elliptical - 45 minutes

Hanging Leg Raises 3x12

 

[BorisTheSpider]

Saturday, 6/7/14

Elliptical - 30 minutes

Bench Press
Warm up: Bar x 8, 65 x 5 85 x 5, 105 x 5
Work Sets: 125 x 5, 135 x 5, 140 x 5, 140 x 5, 140 x 5
Volume: 135 x 8, 125 x 8, 95 x 10

Chins: 4, 3, 3

Pull Downs
87.5 x 8, 87.5 x 8, 87.5 x 8

 

[BorisTheSpider]

Sunday, 6/8/14

Biking - Trail Ride - 2 hours

 

[BorisTheSpider]

Monday, 6/9/14

Squats
Warm up: 95x5, 115x5, 135x5
Work: 155x5, 155x5, 155x5
volume: 135x8, 135x8, 115x10

Chins ups: 4,3,3

Pull downs
90x8, 90x8, 90x8

 

[BorisTheSpider]

Thursday, 6/12/14

Bench
Warm up: bar x8, 95x5, 135x5
Work: 145x5, 145x5, 145x7
Volume: 135x8, 135x7

Cable Row
90x8, 90x8, 90x9

RDL
Warmup: 95x8, 135x5
Work: 145x8, 145x8, 145x8

 

[BorisTheSpider]

Monday, 6/16/14

Deadlift
Warmup: 95x5, 135x5, 145x5, 170x5
Work: 195x5, 195x5, 195x6
Singles: 235x1, 255x1, 275x1
Volume: 135x8, 135x8

BB OHP
Warmup: Bar x8, 65x5, 85x3
Work: 90x5, 90x5, 90x6
volume: 65x8, 65x8

 

[BorisTheSpider]

Wednesday, 6/18/14

Squats
Warmup: 50x8, 70x5, 100x5, 120x5, 140x5
Work: 160x5, 160x5, 160x7
Volume 140x8, 120x8

Chins
4, 4, 2

Pull ups
Warmup: 70x5, 80x5
Work: 95x8, 95x8, 95x10

CGBP
Warmup: 70x5, 90x5
Work: 100x8, 100x8, 100x8

 

[BorisTheSpider]

Saturday, 6/21/14

Biking - Trail Ride - 2.5 hours - 25 miles

 

[BorisTheSpider]

Monday, 6/23/14

Bench Press
Warm up: Barx8, 65x5, 85x3, 110x5, 130x5
Work: 150x5, 150x5, 150x5, 160x1, 170x1, 180x1, 190x1
volume 110x10, 110x10

Only had time for Bench--better than nothing

 

[BorisTheSpider]

Wednesday, 6/25/14

Elliptical - 30 minutes

 

[BorisTheSpider]

Friday, 6/27/14

Pull Day

Deadlift
Warm up: 95x5, 115x5, 135x5
Work: 150x5, 175x5, 200x5, 220x1, 250x1, 270x1, 290x1, 300x1
Volume: 145x10, 145x10

Chin ups: 4, 4, 3

Pull Downs
50x15, 50x15, 50x15, 50x12, 50x10

 

[BorisTheSpider]

Sunday, 6/29/30

Elliptical - 30 minutes

Wood Chop: 3x10x20lbs
Reverse Wood Chop: 3x10x20lbs
Hanging Leg Raises 2x10
Fit ball curl 3x12