Workouts

BODY PARTS: Chest and Tri

 

QUOTE: I will show you fear in a handful of dust. - T.S. Eliot

 

START: 4:50 a.m.

 

EXERCISES:

 

Near Max (245lb) Bench 5 X 3 

Single arm tri pulldown 6x15

Leglifts 75

Machine press 3x 28

Incline press robot sets 4x exhaustion

Standing French press 4x8

Incline oblique twists

Machine tri extension single arm 4X15

Machine Dips Drop Sets 3X15

Machine Single Arm Tricep Push Downs 4X15

Calf Raises Throughout

Oblique Cable Twist 4X10

Single arm cable reverse grip pull downs 4X15

Single arm Chest flies goofy grip 4X15

10 Min incline walk

 

END: 7:05 a.m.

BODY PARTS: Chest & Tri

 

QUOTE: If you have reasons to love someone, you don’t love them. -Slavoj Zizek. 

 

START: 4:50 a.m.

 

EXERCISES:

 

Chest heavy 1 reppers bench 4

Evil 3 tricep 4x30

Incline weighted sit ups 50

Evil 3 bench press 4x30

Skull crusher 4x6 heavy

Leglifts 60

Single arm tricep pulldown 4x20

Weighted dips 4x8

Chest raise ups 4x15

Incline press 

Single incline cross over

Tricep push

Ab wheel

Machine flies 4x15

Tricep pushups 4x exhaustion

Cable single arm tri pull downs. 4 x 15

Single arm flies incline 4 x 15

 

END: 7:00 a.m.

BODY PARTS: Chest and Tri

 

QUOTE: I'm not telling you it's going to be easy - I'm telling you it's going to be worth it.” ― Art Williams.

 

START: 5:50 a.m.

 

EXERCISES:

 

Calf raises throughout

Heavy bench 1 reppers 5x

Incline press 21s 5x

Single armed cable tri pull down 5x 15-20

French Press 4X15

Front raises 4x15

Robot Bench 4X7

Ab Wheel 50

Heavy flies 4X7

Cable Flies 4X20

Tri Kickback 4X15

Machine Dips burn out

 

END:6:30 a.m.

Start: 4:45 am 

 

Bench Heavy 5 x3

Single arm cable tri pull-down 5x15

Leg lifts 80

Calf raises throughout

 

Incline 3 Degrees 4x25

Overhead single arm french press 4x15

Incline sit ups

 

Weighted dips 4x15

Pushups 4x exhaustion

Tricep close grip pull down 4x

 

Tricep preacher curl heavy  4x5

Chest raise ups light 5 x 20

Ab wheel 50

 

Single arm tri extension 4x 20

Chest fly 4x 20 

Start: 4:40 a.m.

 

Superset 50 pull-ups 50 lat pull downs under hand rows, heavy barbell curl

50 leg lifts

Calf raises throughout

 

Superset: heavy preacher curl four times, wide curls, reverse curls, 50 incline sit-ups, incline overhand rows  4X to exhaustion

 

Superset: Middle Rows, hammer curls drop sets, back turn outs  4X to exhaustion

 

Superset: Cable lat pull downs, arm wrestling curls, heavy single lat pulldowns 4X to exhaustion

Ab wheel 50

 

Machine rows underhand grip burn out

Start: 4:40 a.m.

 

Work out for preparing for Interview of Bobby Kim from The Hundreds:

 

Military Press 4x 12-15

Deadlift med. Weight hi rep 4x 15-20

 

Incline sit ups 55

Heavy Military Press 4x 5 heavy

Calf raises through out

Rock backs super hi rep

 

Seated hamstring curl BURN OUT!

 

Single leg laying down ham string curl 4  x 10-15

Ball crunches 60

Cable flies 4x 15

1.5 dumbbell flies 4x 15

 

Back shoulder face pull medium 4x 20

Oblique twists 4 x 15-20 each side

Full arc flies 4x15

Bus drivers 4 to burn death

Front raises 4 to burn deathl

BODY PARTS: Back and Bi

 

QUOTE: "I decided I can’t pay a person to rewind time, so I may as well get over it." - Serena Williams

 

START: 4:30 a.m.

 

EXERCISES:

Pull ups 50

Incline situps 60

Calf raises throughout

Cable curls 4x15

Straight arm lat pull downs 4x15

Ab wheel 50

Machine lat pull downs 4x15

Heavy dumbbell curls 4x8

Mid barbell back row 4x15

Long Lat pull downs 5X20

Wide Curls 5X15

Arm Wrestling Curls 4X20

Back raises: weighted 4X15

 

END: 6:30 a.m.

BODY PARTS: Chest And Tri

 

QUOTE: Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight. -Ronnie Coleman

 

START: 5:50 a.m.

 

EXERCISES:

 

Leg lifts X 65

Calf raises throughout

Heavy bench 1 reppers 5x

Incline press 21s 5x

Single armed cable tri pull down 5x 15-20

Close Grip Bench Press 4 X 15

Pushups 5 X exhaustion

Lift Ups 5X 15

Machine Overhead Tri Press Burn out

Weighted dips 4 X 10

Dips unweighted 2 X exhaustion

Single Arm kick backs 4 X 20 light

Incline Situps 53

 

END: 6:30

QUOTE:  The samurai always has to rise and move on, because new challenges will come. - Lyoto Machida

 

START: 550am

 

EXERCISES:

 

52 pull-ups

Heavy barbell curl 4x5

Incline sit up 51

Calf raises throughout

Close grip pull do ns have one reppers 5x

Hammer curls rack run 72 reps

50 leg lifts

Wide dumbbell curls 4x15

Low Incline Row

TBar row 5x10

Spider Curl 4x10

Overhead curls 4x15

Reverse bench 4x7 heavy chest negs

Cable twist curls

Isometric curls

​

END: 745am

Start: 4:45am

 

Superset: bench press, incline bench press 5x 15

French Press 5 x 15

60 incline sit ups

Calf raises throughout

 

Superset: Close grip bench press, individual tricep pull downs

Heavy chest flies and pushups to exhaustion 4 X

 

Weighted dips 5X

Tricep cable pull-down 5X

50 leg lifts

Tricep kickbacks

 

Cable flies 5x 15-25

Cable overhead 5x 15-25

Chest raise up 5x 15-25

 

Leave: 6:45 a.m.

Woke up late but that's ok, still gonna hit it hard.

 

Squats med weight 45

Shoulder lat raises 3 sets 10 1.5 reps

Ab wheel 51

 

Squats heavy 3x 5 Superset Jump Square 15-20

5O leg lifts

Shoulder lat raises 3 sets 10 1.5 reps

 

Single leg seated quad extension 6x 15

Single leg heavy press 6 x 5

Superset infinite, front raises bus drivers 6x exhaustion

Heavy pull up pants 3x15

Military Press free weight 3x10

TBar Squat 3x10

 

Now breakfast with the FAM!

I had Court so I had to cut my workout. 

​

Start: 4:40 a.m.

 

Bench press heavy 8x 5-8

Incline bench press burnouts 3x

Individual cable tricep pulldown 5x 15

Incline sit ups 51

Calf raises throughout total work out

 

Dips for chest

Individual French press

Heavy branch one rep

Barbell French Press

Cable kick backs

Leglifts

 

 

Polish

Machine crunches 

Machine Dips Burnout

Cable cross overs 3 different angles

Cable tricep overhead pull downs

 

Triangle pushups

BODY PARTS: Quads and Shoulders

 

QUOTE: You have to remember something: Everybody pities the weak; jealousy you have to earn. - Arnold Schwarzenegger

 

START:   4:45 a.m.

 

EXERCISES:

 

Squat 6 x 14-3 progressive overload

Leglifts 45

Shoulder flies 4X20

Split leg quad 4X10

Shldr lateral flies drop sets 4X15

Oblique twists 100

Seated shoulder overhead press 4X8

Box squats 4X15

Machine leg press single leg 4X15

Heavy seated quad extension 4X5

Lemon Squeezers burnout

Reverse clam shell burnout

Lateral raises 1.5 4X12

Y outs 4Xexhaustion

Pull up pants 4X12

Rear delt flies 3X15

Roman chairs 3X1 minute

 

END: 7:00 a.m.

BODY PARTS:Back and Bi

 

QUOTE: Every thought you produce, anything you say, any action you do, it bears your signature. Thich Nhat Hanh

 

START: 5:55 a.m.

 

EXERCISES:

55 pull-ups

overhead bicep curls  3 X 20 

Calf raises Through out

Cable rows burnout

Hammer curls 4x15

Incline weighted twists 59

Heavy hammer drop sets 4 X 15

Incline rows 4 X15 

Incline Bicep Reps 4 X15

Incline Sit ups 53

Exercise Ball Situps 50

Single Arm Cable Lat Pull Downs 4 X 15

Single Arm Cable Tricep Extensions 4 X 15

 

END: 6:50 a.m.

Start: 4:45 am 

 

65 Squats starting with 1 plate, moving to three plates

Rear Delt Y's 6X 15, Drop sets

Ab Wheel 5X 10

Nap Time Lats 4X15

 

Seated Military Press Heavy, 5X15

Machine Squat Super heavy 5X15

Oblique Twists

 

Single Leg Leg Extensions 4X20

1 Reppers Heavy Leg Press 4X1

Infinite, bus drivers, front raises 4X exhaustion

Incline Sit Ups 51

Lateral flies with dumbbells run the rack 3X

Start: 4:50 a.m.

​

Superset: heavy dumbbell press, 

pushups to exhaustion,

close grip tricep press, 

single arm tricep pulldown X 5 to exhaustion

Incline situps 53

Calf Raises throughout

 

Superset: Incline machine press deadly three-way, 

single-arm overhead tri extensions, 

kick backs, 5 sets to exhaustion.

 

Superset: Cable chest flies, 

triangle pushups, 

chest front raises, X5 to exhaustion

Ab Wheel 50

 

Machine Dips Super Heavy 5X5

chest front raises, X5 to exhaustion

Machine Preacher Tricep total burn out

Start: 4:45 a.m.

 

51 pull-ups

Heavy cable curls five times 15

Wide dumbbell curls five times 15

Calf raises throughout

51 incline sit-ups

 

One rep isometric super heavy bicep preacher curls

 

51 leg lifts

Under hand grip lap pull down burnout

Medium row burnout

Incline bicep curls 4x 15

Incline reverse grip low back rows 4x 15

 

Close grip lat pull downs  drop sets 3x

Drag curls on cable 3x 15

Single lat pull downs high angle 3x 15

Single hammer curls on cable 3x 15

Oblique twists with real heavy weight 3x8

 

Cross Hammer curls Run the rack starting at 50 lb dumbbells. 

​

Leave: 7 a.m.

Start: 4:45 a.m.

 

51 pull-ups

Straight arm pull downs 4x 12-15

28 with 45 lb bicep curl 3x

50 incline situp

Seated calf raises whole workout

 

Heavy cable barbell curl x 4

Incline row x 4

Wide dumbel curl burn out x3

Seated calf raises

Leglifts 50

 

Backraises 3x 15-20

Concentration curls 5x 15

Closed grip pull downs 4x 12-15

Seated calf raises HEAVY

 

Single armed lat pull downs x4 12-15

Concentration curl x 4 12-15

Seated rows x 4 12-15

 

Polish

Arm wrestling curls 4x to exhaustion

Incline lat pull down 4x to exhaustion

Rows burn out

 

T Bar Row really frickin heavy 1 reppers