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The Biflexible Lifter


TmCox
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Wednesday 8/27/13 Lower Body Warmup Deep Squat 45x5 55x5 65x3 75x12 Car Deadlift Apparatus 160x10x3 Prowler Pushes 135x80ftx3

Forgot to include the following lifts marked as PRs:

Deep Squat 75x12 (Rep, Volume PR)

Car Deadlift Apparatus (unloaded)(Technical-Weight, Rep, Volume PR)

Prowler Pushes 135x 80ft x 3 (Technical-Weight, Rep, Volume PR)

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Monday 9/2/13

No warmup ;_;

Dumbbell Bench Press

10x5

12x5

15x3x8

Pushups

BWx15x5 (Volume PR)

One Arm Dumbbell Row

20x5

40x10x3 (Weight, Volume, Rep PR)

Arm over Arm Prowler Pull

95x80ft in ~46 sec. (Weight, Rep, Volume PR)

95x80ft in ~39 sec. (Speed PR)

Hex Dumbbell Hold (ends of dumbbells)

attempts at 20lbs and 15lbs.

Edited by TmCox
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Tuesday 9/3/13

Jogging/Walking

Hamstring Warmup

Deep Squat

45x5x2

55x3

60x2x8

Prowler Push

135 x 80ft in 12.6 seconds (Speed PR)

135 x 80ft in 13.8 seconds

Yolk Carry

190 x 35ft (Technical - Weight PR, Rep PR)

190 x 40ft in 18.9 seconds (1 drop at 35ft)(Technical Speed PR, Volume PR)

Planks

BW x 45 seconds x 3

Calf Raises

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Thursday 9/5/13

Shoulder Warmup

Speed Overhead Barbell Press

45x3x9

One Arm Dumbbell Overhead Press

12x3 L&R

20x10x3 L&R (Left Arm Weight/Rep/Volume PR, Right Arm Rep/Volume PR)

Band Triceps Extension

Purple x 12 x 3

Dumbbell Rear Delt Raise

12x15x2

10x15x1

Band Pull-apart

Black x 15 x 5

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Saturday 9/7/13



Hamstring Warmup



Speed Deadlift


95x2x9



Farmers Walk


40 x 40ft.


60 x 80ft. in 8.8 sec.


60 x 80ft. in 8.4 sec. (Speed PR)



Sandbag over Bar


70x5x2 @ 54" (Volume/Weight/Rep PR)



Band Assisted Chin-up


Purple band x10x3



Dumbbell Curls


1 set to failure with 12lbs.

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Monday 9/9/13

Shoulder Warmup

Barbell Bench Press

45x5

55x5

65x3

75x4x5 (Volume PR)

One Arm Rows

40x12x3 (Volume PR)

Rope Hangs

BW x 15 sec.

BW x 25 sec. (Rep/Time PR, Volume PR)

Barbell Curl

45x17

45x13

45x11

Grip work

3 sets of 30 sec with clasp

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Tuesday 9/10/13

Hamstring Warmup

Deep Squat

45x5

55x5

65x5

75x5

85x3

95x5x3 (Volume PR)

Yoke Carry

190 x 40ft x 2 in ~5.4 sec (Rep/Distance, Speed, Volume PR)

Lunges

15lbs x 120ft (Rep/Distance PR)

Planks

BW x 30 sec

BW+25 x 30 sec

BW+45 x 30 Sec

Single Leg Calf Raises

25 x 25 x 3

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Thursday 9/12/13



Shoulder Warmup


Hamstring Warmup



Barbell Overhead Press


20x 10


45x5


55x3


60x4x5 (Volume PR)



CIRCUIT


Band Tricep Extension: Purple x 12 x 3


Rear Delt Raises: 12 x 12 x 3


Band Pull Apart: Black x 6 x3


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Thanks Mr. Gentleman! :grin:



Sunday 09/15/13



Hamstring Warmup



Barbell Deadlift


95x5


115x5


135x1


165x5x3 (Volume PR)



Farmers Walk(Weight per hand)


40 x 40 ft.


90 x 40 ft.


130 x 40 ft x 2 (Rep/Distance PR, Volume PR)



Sandbag over Bar


70 x 6 x 2 @ 54" (Volume PR, Rep PR)



Chin-ups


BW+Purple x 10


BW x 3 x 2 (Rep PR, Volume PR)



Dumbbell Curls


1 set to fail 15 lbs

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Tuesday 9/17/13

Shoulder Warmup

Chin ups

BWx1

BW+2.5 x 1 (Weight PR)

BW+5 x 1 (Weight PR)

BW+7.5 x 1 (Weight PR)

BW+10 x 1 (Weight PR)

Arm over Arm Prowler Pull

45 x 40 ft

135 x 40ft in ~22.1 seconds (Weight PR, Rep PR, Speed PR, Volume PR)

Arnold Curls

15x15x1

20x12x2

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Wednesday 09/18/13

Hamstring Warmup

Deep Squat

45x5

55x5

65x5

75x5

85x3

95x1

120x1 (Weight PR)

135x1 (Weight PR)

145x miss

145x1 (Weight PR)

Yoke Cary

190 x 40 ft

240 x 40ft (Weight PR)

280 x 40 ft (Weight PR)

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Friday 09/20/13

Shoulder Warmup

Barbell Overhead Press

45x3

55x3

65x1(Weight PR)

75x1 (Weight PR)

80x miss

*Back was pretty sore during this lift

45x10x1 (Speed Singles)

Dumbbell Overhead Press

10x30x1

Rotator Cuff Work

5x10x6

Tricep Extensions

Purple x 20 x 2

Purple x 14 x 1

Edited by TmCox
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Saturday 9/21/13

Hamstring Warmup

Speed Deadlift

100x2x8

Farmers Walk

40 x 40ft

105 x 40ft

145 x 35ft (Weight PR)

Sandbag Over Bar

70lb bag x 5 x 3 (Volume PR)

Band Pullups

BW+Purple Band x 10 x 3

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Monday 9/23/13



Shoulder Warmup



Speed Bench Press


50x8x3



Arm Over Arm Prowler Pull


95 x 80ft in ~42 seconds


95 x 80ft in ~32 seconds (Speed PR)



SUPERSET


Banded Push-up


Black x 12 x 3 (Technical Weight, Rep, Volume PR)



One Arm Dumbbell Row


45x10x3 (Weight, Rep, Volume PR)



Incline Dumbbell Curl


15x10


12x10x2



Fat Gripz Closes


3 sets as many closes as possible


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Monday 9/23/13

Shoulder Warmup

Speed Bench Press

50x8x3

Arm Over Arm Prowler Pull

95 x 80ft in ~42 seconds

95 x 80ft in ~32 seconds (Speed PR)

SUPERSET

Banded Push-up

Black x 12 x 3 (Technical Weight, Rep, Volume PR)

One Arm Dumbbell Row

45x10x3 (Weight, Rep, Volume PR)

Incline Dumbbell Curl

15x10

12x10x2

Fat Gripz Closes

3 sets as many closes as possible

Thanks!

Monday 9/23/13

Shoulder Warmup

Speed Bench Press

50x8x3

Arm Over Arm Prowler Pull

95 x 80ft in ~42 seconds

95 x 80ft in ~32 seconds (Speed PR)

SUPERSET

Banded Push-up

Black x 12 x 3 (Technical Weight, Rep, Volume PR)

One Arm Dumbbell Row

45x10x3 (Weight, Rep, Volume PR)

Incline Dumbbell Curl

15x10

12x10x2

Fat Gripz Closes

3 sets as many closes as possible

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Tuesday 9/24/13

AM WORKOUT

Hamstring Warmup

Shoulder Warmup

Speed Full Squat

45x2

55x2

65x2

75x2x8

Speed Yoke Carry

190 x 40ft

240 x 80ft in ~16.21 seconds (Speed PR)

240 x 80ft in ~14.21 seconds (Speed PR)

PM WORKOUT

Full Body Gymnastics Warmup

Dumbbell Stationary Lunges

25x8

25x6

25x4

-saving some in the tank for my deadlift this saturday!

Stiff Leg Sit-up (done off edge of bed)

BW x 10 x 2

Walk Out Plank

BW x 1 set until exhaustion

Calf Raises

BW x 100 x 3

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Saturday 09/28/13

Hamstring Warmup

Barbell Deadlift

115x5

135x3

155x3

175x3

185x1

205x1 (Weight PR)

225x1(Weight PR)

245x1 (Weight PR)

Axle Deadlift

110x1

130x1 (Weight PR)

150xmissx2

Chin ups

BW-Purplex10x3

Band Pull Aparts

Blackx12x3

Sandbag Over Bar

70lb sandbag over various heights up to 58' for 4 singles (some warmup singles at lower heights)

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Monday 9/30/13

Shoulder Warmup

Speed Bench Press

45x5

55x3

65x3

75x1

80x3x8

SUPERSET W/BENCH

Chin-up

BW x 4 x 3 (Rep PR, Volume PR)

Band Pull-apart w/Hold

Black x 10 x 3

SUPERSET

Dumbbell Chest Fly (stretch)

12x10x3

Banded Triceps Pushdown

Greenx10x3

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Tuesday 10/01/13

Hamstring Warmup

Speed Squats (no belt)

45x5

70x3

95x3

120x2x8

Yoke Holds (no belt)

190 x 30 seconds

240 x 30 seconds

280 x 30 seconds

Dumbbell Stationary Lunges

15 x 5/leg x 3

Sit-ups w/GHR

BWx10x3

Single Leg Calf Raises w/DB

25 x 20/leg x 3

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