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The Biflexible Lifter


TmCox
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Monday 12/29/14


Speed Full Squat

45 x 5

95 x 2 x 12

Adduction/Abduction Machine Superset

(35 x 15/50 x 15) x 3

Leg Extension (Pause at lockout)

40 x 10 x 3

Seated Calf Machine

70 x 15 x 3

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Tuesday 12/30/14

Speed Bench Press

45 x 5

55 x 5

70 x 3 x 12

Circuit:

Dumbbell Lateral Raise

Rear Deltoid Raise

Shoulder Shrugs

10 x 15 x 3

Superset:

Chest Supported Incline Dumbbell Row

25 x 12 x 3

Narrow-Grip Pushups

BW x 12 x 3

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Wednesday 12/31/14

Pull-Ups

BW x 7

BW x 5 x 3

Speed Deadlift

155 x 1 x 8

Seated Reverse Pec Deck Machine

35? (Can't quite remember) x 15 x 3

EZ Bar Preacher Curls

35 x 10 x 3

Wide-Grip Cable Row

50 x 10

65 x 10

80 x 10

Thursday 1/1/15 HAPPY NEW YEARS! :sorcerer:

Treadmill

60 min @ 2.5 mph, 7.5% incline

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Friday 1/2/15

Speed Strict Overhead Press

45 x 3

50 x 3 x 12

Incline Dumbbell Bench Press

15 x 20 x 2

20 x 20

25 x 10

Left Arm Dumbbell Overhead press

15 x 10 x 2

Cable Machine Triceps Pushdown

25 x 12 x 3 (1 sec. pause at lockout)

Lateral Raises

5 x 30

8 x 30 x 2

5 x 30

---serious arm pump at this point :devil

Face Pulls

25 x 15

30 x 15

35 x 15

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Saturday 01/03/15

EZ Bar Curl

65 x 6 x 4

Hammer Curls

15 x 6

20 x 6

25 x 6

30 x 6

Arnold Curls

15 x 8

20 x 8

25 x 5

15 x 6 x 3

Banded Hammer Curls

Red x 15 x 3

Forearm Curls

25 x 15 x 3

Reverse Forearm Curl

15 x 15 x 3

"Seated Unilateral Calf"

50 x 15 x 5

Unilateral Calf Raises

BW x 15 x 5

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Monday 01/15/14

Overhead Squat

40 x 5 x 2

Full Squat

55 x 5

75 x 5

95 x 5

115 x 3

135 x 3

160 x 4 x 2

Pause Full Squat

125 x 7 x 2

Bulgarian Split Squat

15 x 8 x 2

Calf Raises

BW x 50

BW x 30

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Tuesday 1/06/15

Dumbbell Pull-Over

15 x 20 x 2

Bench Press

45 x 5

55 x 5

65 x 5

75 x 3

85 x 3

95 x 3

110 x 3

Bench Press

45 x 35

Slightly Narrow Grip Bench Press

45 x 25

Wide Grip Bench Press

45 x 25 x 3

Lat Pull-Down

70 x 10 x 3

Band Pull-Apart

Red x 20 x 3

Seated Dumbbell External Rotation

10 x 20 x 2

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Wednesday 01/07/15

Front Squat

55 x 3

75 x 3

95 x 5

115 x 1 (Weight PR)

125 x 1 (Weight PR)

135 x 1 (Weight PR)

145 x 1 (Weight PR)

GHR + Situps

BW x 10 x 3

Unilateral Calf Raises

BW x 20 x 3

Incline Hammer Curls

15 x 12 x 3

  • Like 1
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Friday 01/09/15

Shoulder Warmup

Swiss Bar Clean and Press

55 x 3

75 x 3

Log Clean and Press

90 x 1

105 x 1 x 2

Axle Clean and Press

85 x 6

85 x 7

85 x 4

Circuit:

Lateral Raises 10 x 20 x 3

Rear Deltoid Raises 10 x 12 x 3

Unilateral Overhead Triceps Extension 10 x 15 x 3 (with extra set on left each round)

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Saturday 01/10/15

Deadlift

45 x 5

95 x 5

135 x 3

185 x 1

225 x 1

250 x 1

270 x 1 x 2 (Volume PR)

Deficit Deadlift

180 x 3 x 5

Banded Wide Grip Pull-Up

BW- purple x 10 x 2

BW-Purple x 5

Banded Pull-up

BW-thin red x 13, 12

Weighted Pull-Up

BW+25 x 1 (Weight PR)

-could have done another but was just excited about getting one! ha

Grip Work

Unilateral Biceps Curls

15 x 15 x 3

Plank Hold

BW x 60 sec x 2

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Monday 01/12/15

Power Clean

45 x 5

55 x 3

65 x 3

85 x 3

-Something does not feel good in my shoulder/traps area during these.... :getlost:

22" Rack Pull

135 x 2

185 x 10

225 x 10

275 x 10

Neutral Grip Cable Row

80 x 10 x 3

Rear Deltoid Raise

15 x 10 x 3

Preacher Curls

15 x 10 x 3


Tuesday 01/13/15

Bench Press

45 x 10

50 x 5

65 x 3

80 x 3

100 x 5 x 2

95 x 5 x 3

Cable Machine Triceps Extension

60 x 10

70 x 10 x 2

Banded Rotator Cuff Rehab

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Saturday 01/17/15

Swiss Bar Clean and Press

40 x 5

55 x 3

65 x 2 x 8

Strict Barbell Overhead Press

60 x 8

55 x 8 x 2

Lateral Raises

10 x 8 x 3

Banded Pull Aparts

3 sets of 20

Deadlift (no straps)

45 x 5

95 x 5

135 x 3

170 x 2 x 8

Front Squat

75 x 8 x 3

Chin-Ups

BW x 8 x 2

BW x 6

EZ Bar Curl

15 x 20 x 3

Seated Calf Raises

50 x 20 x 3

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Monday 01/19/15

Tried Log Cleans.... my shoulders still do not feel good during cleans.

Deficit Deadlift

135 x 12 x 3

Rear Deltoid Raises

10 x 12 x 3

Preacher Curls

12 x 12 x 3

Tuesday 01/20/15

Bench Press

45 x 5

65 x 3

80 x 3

95 x 1

110 x 5

Narrow-Grip Incline Bench Press

45 x 12 x 3

Unilateral Overhead Triceps Extension

15 x 12

10 x 12 x 2

Elbow Elevated Dumbbell External Rotation

10 x 12 x 3

Edited by TmCox
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Wednesday 01/21/15

Squat

60 x 5

80 x 5

100 x 3

120 x 3

140 x 1

170 x 4

Stationary Barbell Lunges

55 x 12 x 3

Plank

BW+10 x 60 seconds x 3

Unilateral Calf Raises

BW+40 x 12 x 3

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  • 2 weeks later...

Monday 01/26/15

Front Squats

55 x 5

70 x 5

85 x 3

105 x 5 x 5

Snatch Grip Deadlift

95 x 8 x 3

Single Arm Seated Cable Rows

70 x 8

85 x 8

100 x 8

Weighted Hangs

BW+10 x 45 seconds

BW+10 x 30 seconds x 2

Unilateral Dumbbell Curls

25 x 8 x 3

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Wednesday 01/28/15

Squats

45 x 5

60 x 5

80 x 5

100 x 3

130 x 2 x 8

Paused Squats

115 x 8 x 3

Russian Twists

45 x 8 x 3

Seated Calf Raises

70 x 8

90 x 8 x 2

Standing Calf Raises

BW x 50

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Friday 01/30/15

Swiss Bar Clean and Press

35 x 5

55 x 5

65 x 3

80 x 3

85 x 1

Log Clean and Press

95 x 4

Barbell Overhead Press

45 x 3

55 x 12

55 x 9

55 x 12

Cable Machine Triceps Push Down

55 x 12

70 x 12

85 x 12

Elbow Elevated External Rotation

12.5 x 12 x 3

Banded Pull Aparts

Red x 20 x 3

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Saturday 01/31/15

Deadlift

45 x 10

95 x 5

135 x 3

165 x 3

195 x 3

225 x 1

255 x 5 (Rep PR)

GHR Deadlift
65 x 5 x 3
Deadlift
135 x 5 x 3
Ring Pull-Ups
BW x 15 (Rep PR)
BW x 8
BW x 5
Farmers Carry
130 x 40ft x 2
Yoke Carry
190 x 40ft x 2
260 x 40ft x 2
280 x 40ft x 2
EZ Bar Curls
35 x 20 x 3
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Monday 02/02/15

Front Squat

55 x 5

80 x 5

100 x 3

115 x 5 x 5 (Volume PR)

Trap Bar Deadlift

80 x 3

130 x 10 x 3 (Volume PR)

Neutral Grip Cable Machine Row

90 x 10 x 3

Dumbbell Biceps Curl

25 x 10 x 3

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Tuesday 02/03/15

Bench Press

45 x 5

65 x 5

80 x 5

90 x 3

105 x 5 x 5 (Volume PR)

Superset:

1. Cable Machine Triceps Pushdown

85 x 10 x 3

2. Cable Machine Pull-Over

85 x 10 x 3

Rear Deltoid Raise

15 x 10 x 3

Elbow Elevated Dumbbell External Rotation

15 x 10 x 3

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Wednesday 02/04/15

Squat

60 x 5

80 x 5

100 x 5

120 x 5

140 x 3

160 x 5 x 5 (Volume PR)

Dumbbell Split Squat

25 x 10 x 3

Russian Twist

45 x 10 x 3

Seated Calf Raise

90 x 10 x 3

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Friday 02/06/15

Strict Overhead Press

45 x 5

60 x 3

70 x 3 x 8

Unilateral Dumbbell Clean and Press

35 x 10 x 2

30 x 10

30 x 5 (Left only)

Elbow Elevated Dumbbell External Rotation

15 x 10 x 3

Banded Pull-Apart

blue x 20 x 3

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Saturday 02/07/15

Deadlift

45 x 5

65 x 5

85 x 5

115 x 5

135 x 5

165 x 3

185 x 2 x 8

Yoke Hold

190

260

290

330

360 x 60 seconds (Time PR)

Farmers Hold

130

150 x 30 seconds (Time PR)

Rope Climb (Arms only)

~50 ft

-Technical PR...never just used my arms before. :)

Chin-ups

BW x 8 x 3

EZ Bar Curls

35 x 20 x 2

Banded Curls

Left Arm x 20

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