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The Biflexible Lifter


TmCox
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Jumping Jacks

3 sets of 50

Jackknife push-ups

8 sets of 3

*did 3rd one of each set without the wall support

Feet elevated push-ups

1 set of 18

1 set of 19

1 set of 23

*had feet up on the 3rd step of the stairway

One arm side raises

3 sets of 10 on each arm

*used my backpack, not sure how much it weighs.... maybe about 10lbs

Tricep dips

3 sets of 10

*feet were elevated 5" above the height of my hands

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Warmup

Foam rolling

Leg swings (side & front)

Fire hydrants

Bodyweight squats

Lunge stretch

Dumbbell swings

Deadlifts

A few sets up to 185, then form work

95x10-15x3

Reverse hyper

30x10x3

Band-assisted chinups

3 sets of 10

Ez bar curls

1 set of 25lbs for 53 reps

Coed volleyball championship game 30 min.

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02/05/13

Warm up:

Light foam rolling

Leg swings

Fire hydrants

Body weight squat

Dumbbell swings

Deep squats:

3 set of 10 with 65lbs

Lunges:

3 sets of 12 each leg with 20lb dumbbells

Glute hamstring raises:

1 set of 10 just body weight

Manual hamstring curls:

2 sets of 6 reps each leg

Crunches:

3 sets of 30 with 15 sec of rest

Bicycle crunches:

6 sets of 15 reps to each side with 5 sec of rest

Standing calf raises:

2 sets of 25

1 set to failure

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02/06/13

Warm up:

Light foam rolling

Jump rope 3 min

Light dumbbell raises ('I', 'T','Y') 2 sets of 10 with 5lbs

Pipe stretch 2 sets of 10

2 sets of 10 overhead squat (postural stretching)

Overhead press with cambered bar:

5 reps at 20 lbs

5 reps at 30 lbs

3 reps at 40 lbs

3 reps at 50 lbs

1 failed rep at 60 lbs

2 successful reps at 60 lbs

Push-ups:

3 sets to failure

Dumbbell front raise:

3 sets of 12 reps with 12 lbs

Dumbbell side raise:

2 sets of 12 reps with 12 lbs

1 set of 12 reps with manual resistance

Band push downs:

2 sets of 10 regular grip with 2 sec lockout

2 sets of 10 hammer grip with 2 sec lockout

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Warmup:

Foam Rolling (hips, upper & lower back)

Leg Swings (side & front)

Fire Hydrants

Bodyweight Squat

Lunge Stretch

Dumbbell Swings:

15x10

25x10

30x10

40x10

45x15

GHR:

BW+Red Bandx10x3

Cable Pulldown (plate weight recorded only):

90x10x3

-some assisted reps sets 2 & 3

Barbell Shrug (strict):

115x12x3

Rear Delt Raise w/Chains:

3 sets of 10

Chain Curl:

1 set of 20 reps

Edited by TmCox
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  • 2 weeks later...

02/15/13



Warmup:


Box Jumps


Jump Rope


Light Foam Rolling


Lunges


Lateral Lunges



Light Reverse Hyper (with swing):


1 set of 7 reps with 50lbs


1 set of 7 reps with 70lbs


1 set of 7 reps with 90lbs



Jump Rope(double under):


1 set of 18 reps


3 sets of 15 reps



Side Bends:


3 sets of 15 reps each side with 45lb dumbbell



Rowing Crunches:


3 sets of 30 reps body weight



Manual Side Neck:


3 sets of 10 each side

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02/17/13

Warmup:

3 min jog

3 sets of 50 jumping jacks

2 sets of 10 body weight squats

2 sets of 10 dumbbell swings (15 lbs)

2 sets of 10 fire hydrants each leg

2 sets of 15 second lunge stretch each leg

stairs(~20steps)

50 lbs dumbbell each hand

55 lbs dumbbell each hand

60 lbs dumbbell each hand

Incline Sprints:

(3 sets of 3)15 seconds on and 15 seconds off

Backwards Incline Sprints:

(3 sets of 3) 10 seconds on and 5 seconds off

Edited by TmCox
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02/17/13

No Warmup..... :/

Barbell Bench Press:

1 set of 5 reps with 45lbs

1 set of 5 reps with 55 lbs

1 set of 10 reps with 65 lbs

Incline Bench Press:

3 sets of 10 reps with 45 lbs

Seated Dips:

3 sets of 15 reps (Body weight)

Rows(plate weight only):

3 sets of 12 reps with 90 lbs

Cable Machine Pullovers:

1 set of 12 reps with 25 lbs

2 sets of 12 reps with 30 lbs

Barbell Curls:

3 sets of 12 reps with 40 lbs



02/18/13

Warmup:

2 sets of 10 leg swings (front and side)

2 sets of 10 body weight squats

2 sets of 10 fire hydrants each leg

2 sets of 15 seconds lunge stretch each leg

Front box squat:

45 lbs for 5 reps

65 lbs for 5 reps

95 lbs for 4 reps

Barbell step ups:

1 set of 6 reps each leg at 95 lbs

2 sets of 6 reps each leg at 65 lbs

*Seated calf raises(plate weight only):

3 sets of 12 reps with 90 lbs

*Reverse calf raises:

3 sets of 12 reps with 25 lbs

*Standing calf raises(plate weight only):

3 sets of 12 reps with 180 lbs

*Done as a superset

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  • 5 months later...

Time to start logging again...

Monday 7/15/13

Dumbbell Bench Press

10x10

15x10

20x10

25x10 (Rep PR)

20x10

15x10

Barbell Squat

45x10

65x10

85x10

105x10

85x10

65x10

Barbell Overhead Press

45x10

50x10

50x10

Barbell Deadlift

115x8x3 (Volume PR)

Wednesday 7/17/13

Dumbbell Bench Press

10x10

15x3x8

Barbell Squat

45x10

75x2x8

Barbell Overhead Press

45x3x8

Barbell Deadlift

115x1x8

Friday 7/19/13

Dumbell Bench Press

10x10

15x3

20x3

25x3

35xmiss

25x5x3 (Volume PR)

Barbell Squat

45x10

65x3

85x3

115x3x3 (Volume PR)

-a little shallow, but not too bad

Barbell Overhead Press

45x3

55x3x3

Barbell Deadlift

145x3x3

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Monday 7/22/13

Foam Rolling

Jump Rope

Shoulder Warmup

Hamstring Stretches

Dumbbell Bench Press

10x10

15x5

20x3

25x10x2 (Volume PR)

Barbell Squat

45x10

65x5

85x3

105x5x2

105x1 (Volume PR)

Barbell Overhead Press

45x5

55x6

45x12

Barbell Deadlift

115x10

Re-learning my technique and getting some small PR's in :)

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Thanks! :grin:

Friday 7/26/13

Dumbbell Bench Press

10x10

15x5

20x3

25x1

30x5x3 (Weight PR)

Barbell Squat

45x10

65x5

85x3

115x5 (Rep PR)

Barbell Overhead Press

45x5

60x3x3 (Weight PR, Rep PR, Volume PR)

Barbell Deadlift

145x5x3 (Volume PR)


Monday 7/29/13

Dumbbell Bench Press

10x10

15x5

20x3

25x1

30x6x3 (Rep PR, Volume PR)

Barbell Squat

45x10

65x5

85x3

95x10x2 (Rep PR)

95x8 (Volume PR)

-Had to cut the workout short at this point

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Monday 8/5/13

Hamstring Warmup

GHR

BW x 20 x 3

(rest pause to 20 reps/set)

Reverse Hyper

50 x 12 x 3

Dumbbell Bench Press

10x10

15x5

20x3

25x3

30x8x3 (Rep PR, Volume PR)

Lat Pulldown

90x10x3

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  • 2 weeks later...

8/15/13



Hamstring Warmup



Trap Bar Deadlift


80x5x2


130x5


150x5


170x3x3 (Weight PR, Rep PR)



Dumbbell Overhead Strict Press


12x5


15x5


20x10x3 (Weight PR, Rep PR)



Band Triceps Extension


Purple x 12 x 3



Bent Over Rear Delt Raise


10x12x3



Band Pullapart


Red Thin x 12 x 3



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Saturday 8/17/13

Hamstring Warmup

Deep Squat

45x5

60x5

75x3

100x3x3 (Weight, Rep, Volume PR)

Farmers Walk (weight per hand, no straps)

40 x 40ft

90 x 40ft

110 x 40ft

130 x 35ft (Weight PR, Rep/Distance PR)

Log Clean

90x1

110x1

115x1x2 (Weight, Volume PR)

90x1

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Monday 8/19/13

Shoulder Warmup

Bench Press

45x5

55x5

65x3

75x3

85x3x5 (Weight PR, Rep PR, Volume PR)

Dumbbell One Arm Row

30x12 (Technical Rep PR)

35x12x2 (Technical Weight PR, Rep PR, & Volume PR)

Arm Over Arm Prowler Pull

45 x 80ft x 2 (Technical Weight, Rep & Volume PR)

Dumbbell Hammer Curl

20x10x3

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Wednesday 8/21/13

Jump Rope

Hamstring Warmup

Leg Press

45x10

65x10

85x10

95x10

Dumbbell Lunges

20x12x2

15x12x1

Dumbbell Romanian Deadlift

12x10x1

15x10x2

Bodyweight Planks

-three sets of 1 minute

Bodyweight Calf Raise

66 reps in 1 minute

53 reps in 1 minute

75 reps in 1 minute

Note: My legs were sore for 4+ days after this workout!!!

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Monday 8/25/12

Lower Body Warmup

Shoulder Warmup

Bench Press

45x5

55x5

65x12 (Rep PR)

Dumbbell Bench Press

25x10x3

Assisted Chinup

BW-Purple Band x 10 x 3

Pullover

20x10x3

Dumbbell Curl

15x10x1

20x10x1

Gripper

3 sets of as many reps in 30 seconds

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Friday 8/29/13

Shoulder Warmup

Dumbbell Overhead Press

15x10

25x10(Weight, Volume, Rep PR)

Single Arm Dumbbell Press

31x1 Right arm(Technical Weight/Volume/Rep PR)

31xmissx3 Left arm

15x12 Left arm(Technical Weight/Volume/Rep PR)

Rear and Lateral Raise Superset

11x12x3,11x12x3

Edited by TmCox
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Saturday 8/30/13

Hamstring Warmup

Deadlift

95x5

115x5

135x5

155x5x3 (Volume PR)

Farmer Walk(weight per hand)

40x40 ft

90x180ft (Rep/Distance PR)

Lat Pull Downs

50x17

50x13

50x11

Dumbbell Curl

10x30

Edited by TmCox
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