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The Biflexible Lifter


TmCox

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Monday 12/30/13

Shoulder Warmup

Banded Speed Bench Press (~65 pound band tension at the top)

45+Bands x 5

50+Bands x 5

55+Bands x 5

60+Bands x 5 x 3 (Volume PR)

Neutral Grip Cable Row

45x3

35x7

40x10x2

Rear Deltoid Raises

12x10x3

One Arm Dumbbell Preacher Curl

12x10x3

Gripper

as many closes as possible each hand x 30 seconds x 3

Neck Static Hold

Front: Weightless x Failure

Back: 15lbs x Failure

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Tuesday 12/31/13

Hamstring Warmup

Banded Speed Full Squat (~90 pound band tension at the top)

45+Bands x 5

50+Bands x 5

65+Bands x 5 x 3 (Volume PR)

Yoke Hold

190 x 30 seconds

260 x 30 seconds

345 x 30 seconds (Weight PR)

Poliquin Squats
70x10x3
Side Bends
60x10x3
Single Leg Calf Raises
35x10x3
Dorsiflexion
BW x 10 x 3
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Thursday 01/02/14

Shoulder Warmup

Swiss Bar Clean and Press

32.5 x 5 x 3

42.5 x 5

52.5 x 5

62.5 x 3

72.5 x 5 x 5 (Volume PR, Rep PR)

One Arm Triceps Extension

5 x 17

5 x 10 x 2

Elbow Elevated Dumbbell Rotation

12 x 10 x 3

Band Pull-Aparts

Black x 20 x 3

Neck Holds

Front: 2.5 x failure

Back: 20 x failure

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Saturday 01/04/14

Hamstring Warmup

Banded Speed Dead Lift (~130 pound band tension at the top)

45+Bands x 5

65+Bands x 3

95+Bands x 1

110+Bands x 5 x 3 (Volume PR)

Pendlay Row

70x10x3

Farmer Hold

40 x 15 seconds

120 x 15 seconds x 2

Sandbag Over Bar (~50")

90 x 2 (Weight PR)

118 x 1 x 2 (Weight PR, Volume PR)

Chin ups

BW x 6

BW x (1 chin up, 1 wide grip, 1 neutral grip)

BW x 1 neutral grip + hold until failure

Barbell Curls

45x10x3

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Monday 01/06/14

Shoulder Warmup

Bench Press

45 x 5

50 x 3

60 x 3

70 x 3

80 x 1

90 x 5 (Rep PR)

One Arm Dumbbell Bench Press

25 x 17 x 2 (Right and Left Arm)

30 x 11 (Right and Left Arm)

One Arm Cable Machine Pull Down

30 x 8 x 2 (Right and Left Arm)

30 x 7 (Right and Left Arm)

Posterior Deltoid Raise

12 x 12 x 3

Arnold Curls

12 x 12

15 x 12

20 x 12

Gripper

35 seconds each hand

1 set to failure each hand

Edited by TmCox
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You got 6 on the 90lb bench :) not 5

Yes, after our more detailed conversation that was our ending consensus, however, it's too late to edit that post. :trout

Tuesday 01/07/14

Hamstring Warmup

Speed Full Squat

45 x 5

55 x 5

70 x 3

85 x 3

100 x 3

115 x 1

135 x 2 (Rep PR)

-almost got 3, but needed a small lift. :help overall a miss though.

Yoke Hold

190 x 30 seconds

260 x 30 seconds

350 x 30 seconds (Weight PR)

Seated Calf Work

Thick Yellow band x 12 x 3

Donkey Single Leg Calf Raises

BW x 12 x 3

Dorsiflexion

BW x 12 x 3

Edited by TmCox
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Thursday 01/09/14

Shoulder Warmup

Swiss Bar Clean and Press

32.5 x 5 x 3

42.5 x 5

52.5 x 3

62.5 x 1

67.5 x 10 (Rep PR)

Single Arm Dumbbell Overhead Press

20 x 19 (Right)

20 x 16 (Left

20 x 3 (Left)

20 x 20 (Right and Left)

Single Arm Banded Triceps Pushdown

Orange band x 12 x 3 (Right and Left)

Elbow Elevated Dumbbell Rotation

8 x 20 x 3

Neck Static Hold

Front: 2.5 x 60 seconds

Back: 25 x 30 seconds

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Saturday 01/11/14

Hamstring Warmup

Dead Lift

45 x 10

45 x 5

70 x 5

95 x 5

120 x 5

145 x 3

170 x 3

195 x 1

225 x 3 (Rep PR)

Farmers Hold

40 x 15 seconds

90 x 15 seconds

135 x 28 seconds (Time PR)

Chin ups

BW x 8 (Rep PR)

BW-Purple Band x 10 neutral grip

BW-Purple Band x 8 wide grip

Barbell Curls

45 x 12 x 2

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It was 225x4 not 3

Apparently I cannot count recently.... :ohmy

Monday 01/13/14

Shoulder Warmup

Pushups

BW x 5 x 3

Banded Bench Press (~65 pound band tension at the top)

45 x 5

50 x 5

55 x 6 x 4

Single Arm Dumbbell Bench Press

30 x 15

Short workout today.

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Tuesday 1/14/14

Hamstring Warmup

Banded Speed Full Squat (~100lbs band tension at top)

BW x 5 x 4

45+Bands x 5

60 x 6 x 4

Sandbag Over Bar @51inches

50 x 3

120 x 2 (Rep PR)

Yoke Hold

190 x 30 seconds

260 x 30 seconds

355 x 30 seconds (Weight PR)

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Wednesday 1/15/14

Lat Pulldown (warmup)

75 x 10

Chinups

BW x 5 x 3

One Arm Cable Row (strapless)

55 x 8

65 x 8

75 x 8

Alternating Dumbbell Curls

25 x 8 x 2

25 x 4 (left only)

Seated Calf Machine

45 x 12

70 x 12 x 2

Single Leg Calf Raise

BW+25 x 12 x 3

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Tuesday 1/14/14

Hamstring Warmup

Banded Speed Full Squat (~100lbs band tension at top)

BW x 5 x 4

45+Bands x 5

60+Bands x 6 x 4*

Yoke Hold

190 x 30 seconds

260 x 30 seconds

360 x 30 seconds (Weight PR)*

*These have been edited.

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Thursday 01/16/14

Shoulder Warmup

Swiss Bar Clean and Press

32.5 x 5 x 3

42.5 x 5

52.5 x 1

57.5 x 6 x 4

One Arm Dumbbell Overhead Press

25 x 13 (Right and Left)

One Arm Lying Triceps Extension (Dumbbell)

15 x 8 (Right)

15 x 6 (Left)

15 x 2 (Left)

10 x 19 (Right and Left)

Elbow Elevated External Rotation (Dumbbell)

10 x 20 x 2

Band Pull Aparts

Purple x 20 x 3

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Saturday 01/18/14

Hamstring Warmup

Banded Dead Lift (~130 pound band tension at the top)

45+Bands x 5 x 2

65+Bands x 5

95+Bands x 3

105+Bands x 6 x 3

Sumo Dead Lift

105 x 2 x 8

Dumbbell Curls

15 x 12 x 3

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Monday 01/20/14

Shoulder Warmup

BW Pushups x 5 x 4

Banded Bench Press (~65 pounds at the top)

45+Bands x 5

55+Bands x 5

70+Bands x 5 x 5 (Volume PR)

Neutral Grip Cable Row

45 x 10 x 3

Posterior Deltoid Raise

15 x 10 x 3

Alternating Dumbbell Curl

25 x 10 x 3

Gripper

3 sets to failure each hand

Deep Cervical Flexion w/band

Red x 10 x 3

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Tuesday 01/21/14

Hamstring Warmup

Banded Squat (~100 pounds at the top)

45+Bands x 5

55+Bands x 5

70+Bands x 5 x 3 (Volume PR)

Yoke Hold

190 x 30 seconds

260 x 30 seconds

370 x 30 seconds (Weight PR) :)

-Pick is getting slower though... :getlost:

Russian Twists

10 x 10 x 3

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  • 2 weeks later...

Thursday 01/23/14

Shoulder Warmup

Swiss Bar Clean and Press

32.5 x 5 x 3

42.5 x 5

52.5 x 3

62.5 x 3

72.5 x 1

77.5 x 5 x 5 (Weight PR, Rep PR, Volume PR)

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Tuesday 01/28/14

Pushups

BW x 10 x 5

One Arm Pulldown w/plate loaded cable machine

20 x 10 x 3

Single Arm Dumbbell Row

30 x 5

40 x 10 x 3

Alternating Dumbbell Curl

30 x 8

25 x 10 x 2

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Wednesday

01/29/14

Hamstring Warmup

Yoke Squat Lift (44 inch pick)

190 x 1

200 x 1 (Weight PR)

210 x miss

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

GHR

BW x 15 x 3

Single Leg Calf Raise

BW x 25 x 3

AB Wheel off knees

BW x 5 x 3

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Thursday 01/30/14

Intramural Volleyball (6 games)

Single Arm Dumbbell Press

28 x 10 (Right)

28 x 7 (Left)

28 x 3 (Left)

Overhead Dumbbell Triceps Extension

14 x 15 x 3

Light Rotator Cuff work with band

Light Pull-Aparts with band

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Saturday 02/01/14

Hamstring Warmup

Dead Lift

95 x 5

115 x 5

135 x 6 x 2

155 x 2

175 x 2

185 x 1 x 5

-working on keeping my back straight, seemed to be pretty good today

Log Clean

90 x 1 x 6

-hoping to clean and press the log soon, so just getting some practice in

Pull-ups

BW-purple x 10 x 3

Alternating Dumbbell Curls

15 x 15 x 3

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Monday 02/03/14

Shoulder Warmup

Banded Bench Press (~65 pounds at the top)

45 x 5

45+Bands x 5

55+Bands x 5

65+Bands x 6 x 4

Rear Deltoid Raise

12 x 12 x 3

One Arm Cable Machine Pull Down

25 x 10 x 3

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Tuesday 02/04/14

Hamstring Warmup

Deep Squat

45 x 5

55 x 5

65 x 5

80 x 5

95 x 6 x 3

Leg Extensions

70 x 15

70 x 12

80 x 10 x 3

Cable Machine Setup (Ab Crunchers)

8 kg x 10

10 kg x 10

BW Plank x 30 seconds

Seated Calf Machine

70 x 10 x 2

45 x 10

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