June 2017 Strength Workouts

This is more of a journal than an instructional piece due to time constraints but perhaps it will be helpful to some.  Hitting weights 3 days per week and cardio 3 days per week.  I’ve actually been using a running app to become not only a 40 year old strong person, but one who can run three miles rather quickly.

Monday 6-19-2017 (Max Week)

  1. Deadlift (overhand grip/no straps):  Warmed up to 385 1×1; 275 3×8
  2. Decline Sit-Up: Bodyweight (rest pause set) x15,12,8

Wednesday 6-21-2017

  1. Incline Press: 280 x1 (needed help); 225×6; 205×7; 185×8
  2. Seated Behind Neck Press: 95 5×10
  3. Seated Cable Row: 120 5×12
  4. Lying Barbell Tricep Extension: 65 4×15

Thursday 6-22-2017

  1. Condition: Walk 5 min, Run 10 min, Walk 5 min, Run 10 min, Walk 5 min

Friday 6-23-2017

  1. Squat: 375×1
  2. Lying Leg Curl: 80 5×10
  3. Standing Calf Raise: 10 2×20

Saturday 6-24-2017

  1. Condition: Walk 5 min, Run 10 min, Walk 5 min, Run 10 min, Walk 5 min

Monday 6-26-2017

  1. Press: 185×1, 155×8, 135×10, 6
  2. Pull-Up: BWx14,8,6,5,5,4,3
  3. Dips: BWx20,12,10
  4. Incline Dumbbell Curls: 25×15,10,5
  5. Reverse-Grip Barbell Curl: 45 2×15
  6. Side Raise: 15 2×15

Wednesday 6-28-2017

  1. Deadlift: 325×8, 275 5×5 *speed reps* (explode on the way up)
  2. Squat: 185 3×10 *speed* (Superset)
    1. Decline Sit-Up: BW 3×10
  3. Run: 2 miles as hard as possible since I missed yesterday

 

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4 thoughts on “June 2017 Strength Workouts

  1. Hey Todd!

    Happy 4th of July!

    I have questions: What is “Max Week” mean? And also what is “BWx” mean in on Monday?

    Thank you so much for your time!
    Sincerely,

    1. Happy 4th. Max Week just means I am maxing out on all of the core lifts and BW = Body Weight. Make sense?

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