Sun 10-20-13: B5F 7

Starting round 4 of phase 3, I worked out at a different gym so today was a bit different but followed the same basic theme…

Workout 7: Vertical Push & Pull

500 meter row

5 supersets of:
Front Loaded Hack Squat (Explosive) 10 reps @ 90lb
Weighted Pull-up 5 reps @ BW, BW, 25, 35, 45

3 supersets of:
Power Shrugs (Smith Machine)
185×15, 225×12, 225×15
Handstand Pushups (against wall) 12 reps

3 supersets of:
Lat Pulldown 10-12 reps
Machine Dip 8-10 reps

3 circuits of:
Cable Bicep Curl 10, 10, 6-4-4-4 (drop set)
Cable Tricep Pushdown 8, 8, 5-4-4-4 (drop set)
Lateral Raise 15, 15, 10-10-10 (drop set)

Hang Clean & Press
3 sets of 15, light weight

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Fri 10-11-13: B5F 7

Round three of phase 3…

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,85,115,135,155,165
2 sets of Power Shrugs 205 x 17, 19 reps

One Arm DB Shoulder Press
10 reps: 30,40,50,55,60 (5-5 left, 7-3 right)

Weighted Chin-up
5 reps: BW,40,50,50 (4)

Weighted Dip
8 reps: 30,45,55,60 (7)

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 13,13,13,13
DB Lateral Raise 25s x 12,12,10,10

Wed 10-2-13: B5F 7

Round two of phase 3…

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,75,105,125,145,145
2 sets of Power Shrugs 175 x 20 reps

One Arm DB Shoulder Press
10 reps: 25,35,45,50,55 (8 on left)

Weighted Pull-up (Keiser dual handles, wider grip)
5 reps: BW, 35,40,40,45 (4)

Weighted Dip
8 reps: 25,35,45,55

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 12,12,12,11
DB Lateral Raise 25s x 12,10,8,8

Mon 9-23-13: B5F 7

Typically my birthday means the Franzen challenge (20lb DB Franzens x my age in reps as quick as possible) but since we are beginning Phase 3 today I wanted to stick to the program (plus that challenge is getting harder every year!).

Phase 3 will be set up slightly differently, still using a 3x/week setup but cycling through 4 workouts. Workout 7 will be today and then seen next on Week 2, day 2. The four workouts will be:

7. Vertical Push & Pull
8. Knee Focus Lower Body
9. Horizontal Push & Pull
10. Hip Focus Lower Body

Bare 5 Fit Protocol

PHASE 3

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,65,95,115,135,135
2 sets of Power Shrugs 135 x 20 reps

One Arm DB Shoulder Press
10 reps: 20,30,40,45,50

Weighted Chin-up
5 reps: BW, 30,40,50,50 (didn’t get bar to chest last set)

Weighted Dip
8 reps: BW,15,25,35,40

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 12,12,10,9
DB Lateral Raise 20s x 12,12,12,12

A nice birthday workout. 👍💪