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The Biflexible Lifter


TmCox
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Thursday 04/24/14

General Warmup

Cardio:

jumprope x 60 seconds x 2

Moeller Walkouts x 60 seconds

Single Arm Dumbbell Overhead Press

12 x 10

25 x 10

40 x 3 (R&L) (Weight PR)

Front Raises

12 x 12 x 3

Lateral Raises

12 x 12 x 3

Rear Deltoid Raises

12 x 12 x 3

Wide Grip Pullups

BW-thin black x 5 x 3

EZ Bar Curl

25 x 20

30 x 20 x 2

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Saturday 04/26/14

General Warmup

Deadlift

45 x 10

95 x 5

135 x 5

165 x 3

185 x 5 x 3

Farmers Walk (Weight per hand)

60 x 80 ft

90 x 40 ft

130 x 80 ft. in ~12.4 seconds (Weight/Distance PR)

Dumbbell Shrugs

45 x 30 x 3

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Monday 4/28/14

WARMUP

Arm Circles

Foam Rolling

WORKOUT

Bench Press (feet up to help the back feel better)

45 x 5

55 x 5

65 x 5

75 x 5

85 x 6 x 4

Rear Delt Raise

10 x 20 x 3

Rotator Cuff Work

Band x 12 x 3

Stretching, Foam Rolling

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Tuesday 4/29/14

WARMUP

Leg Swings

Biceps Curls

Bodyweight Squats

Hamstring Stretching

Foam Rolling

Back Mobility Work

Arm Circles

WORKOUT

Tire Flip

235 x 4 x 2

235 x 10 (Weight, Rep, Volume PR)

-1st time flipping a tire!!! :chris:

Single Leg Calf Raise

BW x 30 x 3

Torso Planks

BW x 45 seconds x 2

BW x 30 seconds

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Thursday 05/01/14

Warmup:

Shoulder Warmup

Back Mobility Work

Jumprope x 60 seconds x 2

Single Arm Dumbbell Bench Press

15 x 10 (R&L)

25 x 5 (R&L)

35 x 20 (R&L) (Rep PR)

Wide Grip Pull-ups

BW-Thin Black x 3 x 7

Barbell Backarm Curls

45 x 30 x 3

Tire Flip

235 x 11 (Rep PR)

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Saturday 5/3/14



Warmup:


BW Squats


Leg Swings


Lunge Stretch


Jumprope x 60 seconds x 3


DB Curls



Workout:


Speed Full Squat


45 x 5


55 x 5


85 x 5


105 x 2 x 8



Yoke Carry


190 x 80ft x 2


240 x 80ft x 2


-Really watching to see how this affects my back.



Prowler Harness Sprints


185 x 80ft x 2 (Technical Weight PR, Rep/Distance PR)



Sandbag Over Bar


50 x 5


80 x 2


-Hurts my back too much to continue.



Plank


BW x 60 seconds


BW+25 x 60 seconds x 2


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Monday 05/05/14



Shoulder Warmup



Bench Press


45 x 10


65 x 5


80 x 5


95 x 3


110 x 1


125 x 1 (Weight PR)



Chin-Ups


BW+5 x 8 (Rep PR)



Barbell Backarm Curls


45 x 20 x 3



Dumbbell Bench Press


35 x 8 x 3 (Volume PR)



EZ Bar Curls


55 x 5 x 3

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Tuesday 05/06/14

Warmup:

Leg Swings

BW Squats

Jumprope x 60 seconds x 3

Foam Rolling

Arm Swings

Bicep Curls

Odd Object Loading ~50"

50lb medicine ball x 5

80lb sandbag x 3

100lb Plate x 1

Deep Squat

45 x 5

55 x 5

65 x 5

75 x 5

95 x 10 x 3 (Volume PR)

Yoke Hold

190 x 30 seconds

260 x 30 seconds

395 x 30 seconds (Weight PR)

Sit-Ups

BW x 20 x 3

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Thursday 05/08/14

Shoulder Warmup

Swiss Bar Clean and Press

32.5 x 5

42.5 x 5

52.5 x 6

Barbell Overhead Strict Press

45 x 5

55 x 5

65 x 9 (Rep PR)

Rear Deltoid Raise

8 x 15 x 3

Elbow Elevated External Rotation

8 x 15 x 3

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Saturday 05/10/14

Warmup:

Leg Swings

Lunge Stretch

BW Squats

Biceps Curls

Speed Deadlift

45 x 5

95 x 5

135 x 6 x 4 (Volume PR)

Tire Flip

235 x 4

235 x 13 (Rep PR)

Farmers Carry

40 x 40ft x 3

90 x 80ft in ~9.00 seconds

90 x 80ft in ~8.93 seconds (Rep/Time PR)

Shoulder Shrug

45 x 30 x 3

Unilateral Calf Raise

8 x 15 x 3

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Monday 05/12/14

Warmup:

Jumprope x 60 seconds x 3

Arm Circles

Bar Stretching

Bench Press

45 x 5

60 x 5

75 x 3 x 8

Dumbbell Bench Press

25 x 6 x 4

Wide Grip Chin-ups

BW-purple x 6 x 3

Banded Triceps Extension

Red x 100

EZ Bar Curl

45 x 10 x 3

Barbell Backarm Curl

45 x 25 x 3

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Tuesday 05/13/14



Warmup:


Jumprope x 60 seconds x 2


Biceps Curls



Odd Object Loading


55 lb plate x 6 x 4 @ ~51"



Yoke Carry


190 x 40 ft


240 x 40 ft


280 x 80 ft ~13.3 seconds


280 x 80 ft ~11.77 seconds (Time PR)



Deep Squat


65 x 3


85 x 3


105 x 3


125 x 3


145 x 1 x 10 (Volume PR)



GHR Sit-up


BW x 10 x 3


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Thursday 05/15/14

Shoulder Warmup

Circus DB Clean and Press

30 x 5

40 x 10 ® (Rep PR)

40 x 7,3 (L) (Rep PR)

Swiss Bar Clean and Press

32.5 x 5

52.5 x 5

72.5 x 3

Log Clean and Press

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

Rear Deltoid Raise

15 x 8 x 3

Rotator Cuff

15 x 8 x 3

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Saturday 05/17/14



Hamstring Warmup



Deadlift


45 x 10


95 x 5


135 x 5


165 x 5


205 x 5 x 3



Farmers Carry


40 x 40 ft x 2


70 x 40 ft x 2


110 x 80 ft in ~10.17 seconds (Time PR)


110 x 80 ft in ~10.47 seconds



Farmers Shrug


50 x 30 x 3



Prowler Harness Pull


225 x 80 ft in ~26.69 seconds (Weight PR)


225 x 80 ft in ~21.5 seconds (Time PR)


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Monday 05/19/14

Warmup:

I's T's Y's

Foam Rolling

Stretching

Band Work

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 5

95 x 5 x 5 (Volume PR)

DB Bench Press

35 x 10 x 3 (Volume PR)

Reverse Hyper

BW x 20 x 3

Wide Grip Pull-Up

BW-green x 10 x 2

BW-green x 16

EZ Bar Curls

60 x 5 x 3

Barbell Reverse Curl

45 x 30 x 3

Light Stretching

Edited by TmCox
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Tuesday 05/20/14

Hamstring Warmup

Biceps Curls

Jumprope

Chest/Shoulder Stretching

Speed Deep Squat (Pause at bottom)

45 x 5

65 x 5

85 x 5

115 x 2 x 8 (Volume PR)

Sandbag Over Bar ~50"

50 x 5

80 x 5 x 3

Yoke Hold

190 x 30 seconds

280 x 30 seconds

400 x 30 seconds (Weight PR)

GHR Sit-ups

BW x 12 x 3

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Thursday 05/22/14

Shoulder Warmup

I's T's Y's

Lateral Raises

Rear Deltoid Raises

Arm Swings/Circles

Foam Rolling

Bar Stretching

Single Arm Circus Dumbbell Press

20 x 5

30 x 5

40 x 5

50 x 6 in 60 seconds. ® (Weight PR, Rep PR)

50 x 6 (L) (Weight PR, Rep PR)

https://www.youtube.com/watch?v=4bHIUA723v0

Log Clean and Press

52.5 x 5 (Swiss Bar)

72.5 x 3 (Swiss Bar)

90 x 3

90 x 5 (Rep PR, Volume PR)

Band Pull Apart

Black x 5 x 3 (Held close together to make it tough)

Rotator Work (Internal and External rotation)

Black x 5 x 3

Lateral Raises+Side Raises

Front Raises+Side Raises

Rear Delt+ Side Raises

Banded Triceps Pushdowns

Edited by TmCox
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Saturday 05/24/14

Warmup:

Leg Swings

BW Squats

Lunge Stretch

Deadlift

45 x 5

95 x 5

135 x 5

185 x 3

205 x 1

225 x 9 (Rep PR)

Farmers Carry

40 x 40ft

90 x 80 ft

110 x 80 ft

140 x 60 ft (Weight PR)

140 x 80 ft in ~14.3 seconds (Distance PR)

Prowler Harness Pull

295 x ~7 feet (Technical Weight PR)

-This was very difficult with the shoes I was wearing, even tore a piece off the bottom. Tried to keep low to the ground and that seemed to help, but still didn't get any traction with my shoes. :getlost:

Single Leg Calf Raise

45 x 5 x 3

Accessory Work (For a pump) :grin:

Reverse Hyper

Banded Face Pulls

Banded Pull Aparts

Banded Hamstring Curls

Light Stretching

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Monday 05/26/14

Shoulder Warmup

I's T's Y's

Arm Circles/Swings

Bar Stretching

Foam Rolling

Jumprope

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 3

95 x 16 (Rep PR)

Dumbbell Bench Press

40 x 7 (Weight PR, Rep PR)

Weighted Chin-ups

BW+10 x 4 (Rep PR)

EZ Bar Curl

35 x 20 x 3

Backarm Curl

55 x 20 x 3

Foam Rolling

Light Stretching

Banded Rotator Cuff work

-shoulders were very sore today.

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Tuesday 05/27/14

Warmup

Biceps Curls

Arm Swings

Arm Circles

Rows

Jumping Jacks

Odd Object Over Bar ~51"

50 x 5

80 x 3

115 x 9 (Rep PR)

Yoke Carry

190 x 40 ft

260 x 40 ft

320 x 80 ft (1 drop) (Weight/Distance PR)

Deep Squat

45 x 5

65 x 5

85 x 5

110 x 1

135 x 9 (Rep PR)

Sit-ups

BW x 25 x 3

Cooldown

Foam Rolling

Light Stretching

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Thursday 05/29/14

Shoulder Warmup

Jumprope

Circus Dumbbell Overhead Press

30 x 14 (R ) in 60 seconds (Rep PR)

30 x 15 (L) in 60 seconds (Rep PR)

Swiss Bar Clean and Press

32.5 x 5

42.5 x 5

57.5 x 6 x 4

Rear Deltoid Raises

8 x 20 x 2

Banded Face Pull

Red x 20 x 3

Banded Triceps Extension (Hammer Grip)

Red x 20 x 3

Elbow Elevated External Rotation

8 x 15 x 3

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Saturday 05/31/14

Hamstring Warmup

Speed Deadlift

45 x 5

95 x 5

155 x 2 x 8

Farmers Carry

40 x 40 ft x 2

90 x 80 ft in ~8.81

90 x 80 ft in ~8.48 (Time PR)

Prowler Drag

155 x 80 ft in ~18.6 seconds (Distance PR)

155 x 80 ft in ~15.37 seconds (Time PR)

Single Leg Calf Raise

10 x 20 x 3 (R&L)

Shoulder Shrug

65 x 30 x 3

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Monday 6/2/14

Bench Press

85 x 2 x 8

Dumbbell Bench Press

25 x 6 x 4

Assisted Chinups

Band+BW x 8 x 2

Band +BW x 15

EZ Bar Curl

45 x 12 x 3

Backarm Curl

55 x 25 x 3

Tuesday 6/3/14

Yoke Carry

240 x 80ft x 2

Sandbag Over Bar

80 x 2 x 8

Full Squat

120 x 2 x 8

Leg Raises

BW x 12 x 3

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