A Recreationnal Athlete Following Defranco

[Rampage74]

Played hockey on wednesday jun04, 1h30 of ice again
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Thursday Jun5

Shotgun workout B week 1
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A)Bench press(flat)
185x6x2
205x6x4

B)Seated cable row medium grip
165x6

C)Squat
225x6x6

notes;weightxrepxse

 

[Rampage74]

Saturday Jun07


Troubleshooting workout B week 1
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A-Standing Calf Machine
165x10x5

B1-Spider curl
50x7
70x6
60x6x3

B2-Skull Crusher
50x7
70x6
60x6x3


C-Rear delts raise
10x10x5

 

[Rampage74]

Tuesday Jun10

Upper (chest-back special)

A1)Bench Decline
185x8 warmup
225x5x4
225x4 rest 10sec + 2 more reps

A2)Wide grip Pullup
Bwx5x5

B1)DB Incline press
75x6x3

B2)DB Rows
75x8x3

C1)Incline Flyes
35x12x3

C2)Bent over rear delts raises
10x10x3

 

[Rampage74]

Wednesday Jun11

Circuits for fatloss day (special)

A:3x12reps

Military Press
Stepups
Chinups
Good Mornings
Crunches

B:2x12reps

Bent Over-Row
Squats
Pushups
Sumo DB Swing
Lying Leg Raises

C:2x12reps

Standing EZ Curls
EZ Curl Bar Skullcrushers
Standing Calve Raises
DB Lateral Raises
Decline situp

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Notes;

I tought will be easy to perform early in the morning but still to many peoples around. I feel complexes are better, easier and more convenient in the gym, so that what i going to do on my next fatloss day!!

 

[Rampage74]

MAXUPPER THURSDAY JUN 12

A)Decline Bench (5 reps max goal)
135x8
185x5
205x5
225x5
235x5
245x4

B)DB Press palms out
70x10
70x9
70x8

Super Set:Back
C1-Dumbell Rows 3x10 (weight 70)
C2-Bent over Rear Delt Fly 3x10(weight 10)

Super Set:Shoulders
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10 (weight 10)

Super Set:Guns
E1-Hammer curls 3x10 (weight 30)
E2-Decline tris extensin 3x19(weight 20)

 

[Rampage74]

Saturday Jun14

Max Lower

A)Squat (goal PR)
135x5
185x5
225x5
275x5
315x3
335x1
355x1 Yes PR

B)Bulgarian Split Squat front foot elevated
30x12
30x10
30x8

C)Romanian deadlifts
135x12
135x12
135x10

D)Abs circuit = not done!!

Pr on the squat, things are going up!!

 

[Rampage74]

Monday Jun16

A)Flat Bench
205x5x3

B)Seated cable row(wide grip)
155x5x3

C)Back Squat
275x5x3

D)Sumo Deadlifts
275x5x3

E)Hammer curls
42.5x5x3

F)Standing calf raises
220x5x3

weight x reps x sets

 

[Rampage74]

Saturday Jun20

Chest-Back

A1)Decline Bench press
135x5
185x5
205x5
225x5
235x5

A2)Pullups
bwx5
bw+25x5
bw+25x5
bw+25x3 + 2(had to rest 30 sec)
bwx5

B1)Low incline db press
70x8x3

B2)Db rows
70x8x3

C1)Low incline flyes
30x12x3

C2)Bent-over rear delts raises
10x10x3

notes: weightxrepsxset

good considering the condition of my right arm!

 

[Rampage74]

Monday jun22

Building a Bigger Engine workout

A)Dumbell clean and press - 1 set, 20 reps
weight 20


B)Hang cleans to front squats - 3 sets, 8-10 reps, 90 seconds rest
weight 95,95,95


C1)Back squats - 4 sets, 10-12 reps, no rest
weight 135x12x4

C2)Pullups - 4 sets, as many reps as possible
10,6,6,5

D1)Deadlifts - 3 sets, 10-12 reps, no rest
185x10x1/135x10x2

D2)Pushups - 3 sets, as many reps as possible
20,25,19 *got disturbed on first set*

E1)Preacher curls to standing curls - 3 sets,
50x10x3

E2)Dips - 3 sets, as many reps as possible
12,10,9

F)Laterals - 4 sets, 15-20 reps, 45-60 seconds
12.5x17x15x14x12

G)Calf raises on the leg press machine - perform 50-100 reps in the fewest sets possible
4 sets with 2 plates;25x20x16x15


Notes; harder then i tought,right arm still not 100%.On superset i rested about 60 to 90 secs after second exercices.

 

[Rampage74]

Tuesday Jun23

Pulls session or Back,biceps...name it!!

A)Rack Pulls from bottom pin
135x10
225x5
275x5
315x3
365x1

B)Pullups
bwx4 for 10 sets

C)T-Bar row neutral grip
1platex10
2platesx8
2platesx7
2plates+25x5

D1)spider curls
50x6x6

D2)Lying triceps extension
70x6x6

Notes;
special pulls session, why?just tought my back was overdue for this kind of session.
On another note my right arm is still not in top condition but another day or two and the pain should be gone...feeling better everyday

 

[Rampage74]

Wednesday Jun24

Push Session

A)Bench press flat
135x8
185x5
205x5
225x5
245x3
225x4 for some volume

B)Dumbell press flat palms out
75x12
75x7ouach

C)Push press(weakness)
95x7
115x5
125x3
-2nd wave
95x6
115x4
125x2

D)Shoulders lateral raises(alternate)
15x15
15x15
15x10
-almost no rest,just alternate-

E)Close grip bench press
135x10
185x5/135x4 dropset
135x3/135x3 dropset

F)Cable push down
-didnt count about 100reps various weight,almost no rest-

Notes;Very good,one more heavy session this week,saturday for lower body..tomorow lactate session,probably some complexes , with some hiit and low cardio+sauna..that the plan.

And by the way ufc86 is coming sooon..RAMPAGE.....