July 2016 Training Program

This is my current family man plan which I usually try to follow a certain pattern for 3-4 weeks before I change things up.  We will follow this with a “cruise” week, or a lighter version of whatever is coming the next few weeks. If you have questions post them in the comments.

My goals are always in three categories when perform exercises: 1) Strength, 2) Endurance, and 3) Flexibility.  These records are strictly STRENGTH related.

IMPORTANT NOTES:

**THESE WORKOUTS ARE NOT FOR EVERYONE**

These are my personal training routines that are designed for myself.  Some of the movements are advanced and can be very dangerous should one happen to get strong enough to hurt themself.

**Regular sets are done following the “Max OT” protocol**

There are three types of sets: 1) warm-up sets, 2) weight acclimation sets and 3) muscle-building sets as seen in the example below.

  1. Warm-up Sets are done with a weight you can handle easily in a 6 to 12 rep range. Warm-up sets make up the first 2 or 3 sets of your warm-up sequence.
  2. Weight Acclimation Sets are done with a weight you can handle      for 1 to 3 reps. Weight acclimation sets make up the last 2 sets of your warm-up sequence and are designed to prepare your mind and body for overload.
  3. Muscle Building Sets are done to absolute failure.  That is when you attempt another rep with appropriate form and tempo and it doesn’t happen.

**On muscle-building set safety**

These are done with maximum overload to FAILURE.  Several exercises cannot be done to absolute failure (Deadlifts, Squats, or anything without a “spotter” that would result in one being trapped or killed).  On exercises like this I go to “positive failure”–going until the last proper rep can be performed.  I take 2 or 3 minutes rest in between regular sets unless noted.  On heavy compound movements that I am very strong on I implement a 4 second negative in order to handicap my 39 year old self from throwing things over several hundred pounds.

**A *rest pause* is described as it is in DoggCrapp training**

“Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.”

**Log Book Mentality**

All workouts must be logged in order to make continuous progress.  Progress is doing either more reps or more weight than last week ONLY USING THE SAME FORM AND TEMPO.

Week of 7-4-16

Monday- Heavy Load Upper Body

Incline Barbell Press: 2 sets 4-8 reps

Cable Flye: 1 set 25-35 reps *rest paused*

Smith Barbell Row: 2 sets 4-12 reps

Weighted Pull-Ups: 1 set 4-12 reps *rest paused*

Dumbbell Side Raise: 2 sets 4-12 reps

Seated Dumbbell Press: 1 set 25-35 reps *rest paused*

Wednesday-Heavy Load Lower Body

Adductor Machine: 1 set 50 reps

Abductor Machine: 1 set 50 reps

Seated Leg Curl: 1 set 25-35 reps *rest paused*

Good Mornings: 2 sets 8-15 reps

Leg Extension: 1 set 25-35 reps *rest paused*

Barbell Squat: 3 sets 30,20, 10 reps

Standing Calf Raise: 2 sets 8-15 reps

Friday-Dynamic Pump Day 

*5 rounds* Dumbbell Pullover 20 reps, Incline Push Up 10 reps, Wide Grip Pull Up 5 reps

Rack Pull Deadlifts: 6×4 *10-12 second rest in between sets

Rear Delt Bent Over Cable Raise: 25-35 reps *rest pause*;*drop set on last set*

*Super Set*Kettle Bell Side Raise: 2 sets 8 reps

Kettle Bell Standing Press: to failure

Arms: Whatever tickles your fancy here

Week of 7-11-16

Monday- Heavy Load Upper Body

Flat Dumbbell Bench Press: 2 sets 4-12 reps

Super Wide-Grip Smith Machine Incline Press: 25-35 reps *rest pause*

Barbell Bent Row: 2 sets 4-12 reps

Reverse-Grip Pulldown: 15-25 reps *rest pause*

Hang Clean and Press: 2 sets 4-12 reps

Incline Bench Rear Delt Raise: 25-35 reps *rest paused*

Wednesday-Heavy Load Lower Body

Ab and Adductor Machine: 1 set of 50 each

Lying Leg Curl: 3 sets to failure 10-25 reps *superset each set with exercise below*

Romanian Deadlift: 3 sets of 8 reps

Walking Lunges: 1 set 50 reps

Leg Extensions: 3 sets to failure 10-25 reps *superset each set with exercise below*

Barbell squats: 3 sets of 8

Leg Press: 1 set 50 reps

Seated Calf Raise: 2 sets 10-20 reps

Friday-Dynamic Pump Day

*5 Rounds* 15 Squats, 10 Push-Ups, 5 Pull-Ups

Rear Delt Machine: 3 sets 30 reps

Kettle Bell Side Raise: 3 sets 15 *superset with exercise below*

Kettle Bell Overhead Press: 3 sets 8 reps

Spider Crawls with Band: 3 sets 3 reps

Seated Dumbbell Curls with 3 second negatives: 3 sets 8 reps *superset with*

Reverse Grip Barbell Curls: 3 sets 10 reps

EZ Bar Curls: 3 sets 8 reps *superset with*

Reverse Grip Barbell Curls: 3 sets 10 reps

Rope Pushdown: 3 sets 15-20 reps *superset with*

Lying Tricep Extension: 3 sets 10 reps

Sissy Dips: 3 sets 10-15 reps *superset with*

Lying Tricep Extension: 3 sets 10 reps

Week of 7-17-16

Monday-Load Upper Body

Barbell Incline: 2 sets 4-6 reps

Dips: 3 sets (failure)

Rack Pulls: 1 set 10-12 reps, 1 set 4-6 reps

Pull-Up: 3 sets (failure

One Arm Cable Side Raise: 25-35 reps *rest Pause*

Standing Dumbbell Press: 2 sets 4-6 reps

Wednesday-Heavy Load Lower Body 

Lying Leg Curl: 25-35 reps *rest pause*

Romanian Deadlift: 2 sets 6-8 reps

Leg Extension: 25-35 reps *rest pause*

Front Squat: 4 sets 8 reps *4 second negatives*

Leg Press: 1 set 50 reps

Standing Calf Raise: 2 sets 12-15 reps

Friday-Dynamic Pump Day 

This workout was done in a hotel so it will look a little different than a usual Friday.

Dumbbell Pullover: 1 set of 50 rest paused

Pull ups: 50 reps however many sets necessary

Push ups: 50 reps however many sets necessary

Side Raises: 2 sets 4-8 reps

Overhead Cable Press: 35 reps *rest pause*

Monday-Upper Body Load Day-7-25-2016

Dumbbell Bench Press: 2 sets 4-8 reps

Cable Flye: 20-35 reps *rest pause*

Barbell Row: 1 set 4-8 reps, and 1 set 10-12 reps

Pulldown: 12-16 reps *rest pause*

Rear Delt Raise: 2 sets 4-8 reps

Military Press: 2 sets 4-8 reps

Wednesday-Lower Body Load Day

Leg Curl: 2 sets 6-8 reps

Romanian Deadlift: 2 sets 4-8 reps

Leg Extension: 2 sets 6-8 reps

Barbell Squat: 1 set 30 reps, 1 set 20 reps, 1 set 10 reps *adding weight each set*

Walking Lunges: 1 set to failure *at least 50*

Seated Calf Raise: 2 sets 10-15 reps

Friday-Dynamic Pump Day

Rear Delt Machine: 3 sets 30 reps

Delt Machine Press: 2 sets 4-8 reps *seated facing machine* *hands should be even with ears at bottom of movement*

Rope Push Down and Cable Curl: 3 sets 20 reps *superset*

Seated Incline Curl and Cable Pushdown: 2 sets 6-8 reps *super set*

Tricep Smith Machine Toaster: 1 set

 

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