Nice little Saturday.

Ladies, Gents, how's the week treated you?

My week was long being on the road, stuck in hotel rooms, and not having the best access to proper nutrition. But just one good workout can wash that all away. Today was heavy squat day...probably my favorite day of the week. If you want to see how I structure my workouts look back a couple posts and it's all there.

Love this lil vid

120526

3RM Squat 5x45, 5x135, 5x225, 3x275, 3x315, 3x345, 3x365, 3x 385
3 RM Press 5x45 5x95, 3x115, 3x 125, 3x135, 3x145, 3x155
Chins 3x10

Rest 10 minutes

2x
1a) max reps neutral grip pulldowns
 b) max reps neutral grip DB press

2) DB rear delt flies 4x10
3) Run the Rack! (DB curls palms up) 8x45's, 8x35's, 8x25's, 8x20's
* start with the 45's and when your done your 8 reps immediately move to the next....great for a pump!

4) Core complex x2 with 1 minute rest between sets

• sprinters sit ups x 20
• v sits x10
• hip ups x 20
• pike sit ups x10

5) Finisher- Body weight complex x 3 with 1 minute rests between sets. Rest as little as possible during the complex

• mountain climbers x 30
• push ups x 20
• groiners x 10
• burpees x5

I'm probably going to change up the style of workouts soon enough. I've had a lot of time to think and am going to sit down and hammer out some goals and a training focus. It will be more along the sort of a block periodization for the next 8-10 months to a year.
Right now it will focus on a lean out phase, bulk/hypertrophy phase, strength cycle, and a conditioning phase....You'll be well aware of my programs as this blog evolves.

Stay strong my friends.