[Rampage74]

Saturday May17


Today workout focusing on fatloss and endurance

Circuit 1
Push Press x10x8x6
Front Squats x10x10x10
Barbell Rows - Reverse Grip x10x10x10
Good Mornings x10x10x5
Crunches to failure

*did 3 rounds of this circuit all weight 95lbs, harder then i tought

Circuit 2
Dumbell Bench Press x15x20x15
Bulgarian Split Squat x10x10x10
Dumbell Pullover x15x15x15
Dumbell Romanian Deadlift x12x12x12
Lying Leg Raises x10x10x10

*Did 3 rounds of this circuit, weight 35lbs dbs...

Circuit 3
Dumbell curl x10
Calve Raises hammer strenght machine(one plate)x12
Dumbell tri extension x10
Front Plate Lifts(25plate) x10
Russian Twists x10

*Did one round only of this last circuit,exhausted and short on time,gym is so crowded and the circuit are not easy to perform that why i did use often the same weight...But i think the goal was reached for a ****bolic workout. I might use complexes in the future, more convenient in the gym.

[Rampage74]

Monday May19

Today session focusing on strenght with haavy push


A: Squats
8x3 = 225/225/225/225/225/225/245/245
B: DB Bench
8x3 = 85/85/85/85/85/90/90/95
C: Military Press
5x5 = 95/105/115/125/135x3reps
D: Weighted Dips 25lb plate
5x5 all good
E: Calf Extensions on leg press machine
4 sets,all to failure

Good session but not sure this is the way i wanna train, squat were easy, been a while since i squat without the box and that was good. I might go back to Defranco template..will see

[Rampage74]

Tuesday May20th

Today session focusing on strenght with heavy pulls

A1: Deadlifts regular stance
8 sets of 3 reps
weight 225/225/275/275/315 then decided to go for one rep max,
so i did 335x2/365x1 PR /385x0 failed

A2: Supported DB curls
8 sets of 3 reps/all with 45lbs db

B1: Weighted pull ups
bw x 5
bw x 5
bw+25 x4
bw+25 x3
bw+25 x3

B2: Straight leg dead lifts
185x5
185x5
225x5
225x5
225x5

C: abs circuits x 3

Notes;

Deadlifts PR is very good considering im in fatloss mode, also im more familiar with sumo stance, but sumo really help me to get a good form on regular deads, what a nice feeling to pull the bar and i stop one second on top to enjoy the moment.

The rest been very good to, im doing some work on the exterior of the house and i did it in a way of workout, so some conditionning(shoveling grass and other stuff) were performed for 1h30min...tommorow morning hockey time!!!

[Rampage74]

Wednesday May21

Played hockey game, 1h30 min and again a lots of icetime!

[Rampage74]

Saturday May24

This session focusing on fatloss,endurance.

a)barbell complexes (shoot for 10-15 rep range)

Bent-over row
Upright row
military press
good morning
split squat (lunge)
back squat + push press combo
romanian deadlift + shrugs combo

Did 8 reps with 70lbs barbell for 2 rounds

b)dumbell complexes

Standing hammer curl*5reps
Alternating db shoulder press*10reps each
Fwd lunge*10reps each
Db bent over row or db row*10reps each
Db squat *10reps
Db romanian deadlift*15 to 20 reps
standing calf raise*15 to 20 reps

I lost the count of the number of reps on the db complexes..was exhausted also,didnt help
..did 2 rounds of this one also.

C) Threadmills

10 min at level 6/incline 10deg

[Rampage74]

Tuesday May27

Max Upper

A)bench press flat
Barx10
135x8
155x5
185x5
205x5
225x4
245x1
265x1
270x1 PR

B) Incline db press(palms out)2xmax res
65x13
65x9

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)

E) Elbow flexor EZ Bar curls
50x10
50x10
50x10

Notes;

Felt very strong on the bench and with someone to spot me(friend was there), for once it was safe..now im 30lbs short of 300...

[Rampage74]

Wednesday May28

Played hockey for 1h30min,
+ one softball game after!!

[Rampage74]

This is the link to my new workout template, kind of strenght and symetry workout but i needed that change for motivation purpose.
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

Sunday..Jun01

Well only one workout last week, been lazy as hells..im ready for the shotgun method!

Day 1 Shotgun workout

Day 2 Troubleshooting workout

Day 3 Off

Day 4 Shotgun workout

Day 5 Troubleshooting workout

Day 6 Off

Day 7 Off

[Rampage74]

Monday Jun02

Shotgun workout A week 1
------------------------

A-Pulls up
bwx6
bwx6
bwx6
bwx6
bwx5
bwx4
bwx4
bwx4

B-Push Press
95x6
115x6 (but to hard)
95x6
95x6
95x6
95x6
95x6
95x6

C-Deadlifts
225x6
225x6
225x6
225x6
225x6 sumo
225x6 sumo
275x6 sumo
275x6 sumo

Notes;

Kick ass workout, good to back back in the gym with motivation.

[Rampage74]

Tuesday Jun03

Troubleshooting workout A week 1
--------------------------------

A-Standing Dumbell Lateral raises
15x12
15x12
15x10
15x10
15x10

B1-Zottman curl
30x7
30x7
30x6
22.5x6
22.5x6

B2-Decline Dumbell Extension
30x7
30x7
30x6
22.5x6
22.5x6

C-Seated Calf Raise (hammer strenght machine)
45x12
45x12
45x12
45x12
45x12

Extra work:

D-Barbell Complexes edt style 15min

Deadlift
Romanian deadlift
Bent-over row
High pull
Power clean
Front squat
Push press
Back squat

*Did 12 rounds with 85lbs barbell*


E-Cardio

25min with five 1 minute sprint,incline 11.5 and a little less for the sprints.