LRB365 W31

8.12.13

Squats (205#)
5x105, 4x120, 3x135, 2x145, 1x160, 1x170, 1x175, 2x3 @ 135#
Lunges 2x20 @ 10#
Split Squat 3x15 @ 10#
Calf Raises 3x10 @ 135#, 225#, 225#

8.14.13

Bench
5x110, 4x125, 3x135, 2x145, 1x170, 1x180, 1x185, AMAP x 145 (got 15!!)
Incline 85# x 12, 12
Dips (lots) - goal 20 per set: BW x 20, 25#x15, 25#x15+5, 45#x12+8, 45#x12+8, BWx20

Feeling really confident with the weight right now.  I was able to get 185# smoothly and meant to do 140# with AMAP and accidentally put 145# on and CRUSHED IT!  15 reps is awesome for me!  Looking forward to a solid DL workout next.

8.16.13

DL
5x135, 4x185, 3x205, 2x225, 1x250, 1x265, 1x275, 3x3 @ 225
SLD on 45# plate 1x12
Chins 3x10
Curls - 3x10 @ bar

LRB365 W30

8.6.13

Squat Day (205#)
5x95, 4x115, 3x135, 2x140, 1x150, 1x160, 1x170, back off 2x3 @135
Lunges 2x20 @ 10#
Split Squat 3x15 @ BW
Calf Raises 3x10 @ 185#

8.7.13

Bench Day (215#)
BP 5x110, 4x125, 3x135, 2x145, 1x160, 1x170, 1x180, AMAP x 135 (x17!)
incline 95# x10, x8
dips - BW x20, 20, light chain x15, 15, heavy chain x 12, 12, BW x20, 20

Crushed it today ... 180# felt solid (almost easy) and the AMAP I could have gotten a couple more if I had a spot ... huge considering when I started out I would be lucky to get 8 @ 135#

8.9.13
DL (320#)
5x135, 4x185, 3x195, 2x215, 1x235, 1x245, 1x265, 3x3 @ 195
SLD 1x12@135#
Shrugs 2x20 @ 135#, 185#
Chins 3x10 @ BW
Curls 2x10 @ 25#

Another really strong workout ... so looking forward to my progress over the entirety of this cycle (5 more weeks to go!!).  Attack each day!

LRB 365 Week 29

7.16.13

seated db press -
incline bench -
side lateral raise -
triceps skull crusher =

7.18.13

DL - 5x135, 4x145, 3x175, 2x205, 1x240, 1x250, 1x260, 1x275, 1x295, 1x315, 1x335!!
Weighted chin (small chain) - 8, 8, 8, 6, 6 reps
Good mornings - 4x8 @ 95#
Curls - 4x10 @ 30#

LRB 365 Week 28

7.8.13

Press 3x5 @ 105#
BP - 5x110, 4x125, 3x140, 2x160, 1x170, 1x180, 1x190
Hang clean - 5x10 @ 95#
Pushdowns - 5x20 @ 45#

7.10.13

Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150
Front Squat - 4x6@135#
Split Squat - 4x10 (with 5# db's)
Lunges-4x10

LRB365 - Week 27

7.1.13 Pressing-Light

Seated db press:  20x20, 30x15, 40x12
incline press:  85x12, 65x15, 65x15
side laterals:  6x20 @ 10#
triceps pushdown:  6x20 @ 30#

7.3.13  Legs - Light

Pause Squats - 5x45, 4x55, 3x65, 2x75, 1x85, 1x95, 1x105
Leg extension:  5x30 @ 30#
Adductor/Abductor Cable Machine:  4x20 @ 1.5#
Speed skater lunge:  4x20

7.5.13

DL - 5x135, 4x175, 3x205, 2x245, 1x275, 1x295, 1x315 (fail)
Weighted chins (chain) - 6x6 (3 heavy chain / 3 light chain)
Good mornings - 5x8 @ 95#
Curls - 15x20, 20x18, 25x16, 30x10, 30x10

LRB365 - Week 26

Day 1 - 6.24.13

Standing Press - 3x5 @ 105#
BP - 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190
Hang Cleans - 5x10 @95#
Pushdowns - 5x20 @ 45#

Day 2 - 6.26.13

Squat - 5x85, 4x100, 3x115, 2x135, 1x135, 1x140,1x150
Front Squat - 95x6, 105x6, 115x6, 135x6
Split Squat - 4x10
Lunges-4x10

Day 3 - 6.28.13

LRB365 - Week 25

Day 1 - Tuesday 6.18.13 Pressing - Light

Seated db press - 3x20 @ 15#, 20#, 25#
Incline Press - 3x12 @ 95#, 85#, 85#
Side Laterals - 6x20 @ 10#
Triceps Pushdowns - 6x20 @ 30#

Day 2 - Wednesday 6.19.13 Legs - Light

Pause Squats - 5x50, 4x65, 3x70, 2x75, 1x80, 1x85, 1x90
Split Squat - 4x20
Adductor/Abductor leg raises - 4x20
Speed skater lunge - 4x20

Day 3 - Friday 6.21.13 Back - Heavy

DL - 5x135, 4x170, 3x205, 2x240, 1x275, 1x290, 1x300, 1x325 (just felt strong today!)
weighted chin (1x chain) - 8, 6, 6, 6, 6
Good mornings - 4x8@95#
Curls - 20x12, 25x10, 30x10, 30x10, 15x20

LRB 365 Week 23-24

LRB 365 - Week 23 Off Week

Week 24

Monday - June 10

Standing Press 3x5 @ 85, 95, 105
Bench Press 5x110, 4x125, 3x145, 2x160, 1x170, 1x180, 1x190
Upright Rows 5x 10 @ 65#
Pushdowns 5x20 @ 30#

Thursday - June 13th

Squat 5x85, 4x100, 3x115, 2x135, 1x135, 1x140, 1x150
Front Squats 4x10 @ 45, 65, 85, 95
Split Squat 4x10 @ BW
Skater Lunge 4x20 @ BW

Friday - June 14th

RDL - 3x5 @ 135#
Pulldowns - 5x20 @ 75#,90# (x4 sets)
Glute Ham Raise 4x15
db curls 3x25@ 15#

LRB Week 22

Really focused for this week, as the next is my off week and the family and I are headed to Florida!!  I cannot wait ... works out perfectly that this week is the rest week in LRB365.  Loving the gains I am making with LRB.  The gym I had been using went under so that's changed my plans for the summer a bit.

5.27.13 - weighted vest

5.28.13 (first day at the school gym - TAC went under!!  Major suckage!!)

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

LRB 365 Week 21

5.20.13

Squats - 5x85, 4x95, 3x110, 2x120, 1x130, 1x140, 1x145, 1x5 @ 130#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

5.22.13


BP - 5x100, 4x115, 3x135, 2x145, 1x160, 1x165, 1x175, 1x8@165#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

5.25.13 - weighted vest

LRB 365 Week 20

5.12.13 - weighted vest 45 minutes

5.13.13

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

5.15.13 - weighted vest 45 minutes

5.17.13


Incline Bench:  5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@115#

Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises

LRB 365 Week 19

5. 7.13

Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

Getting stronger & loving it!

5.10.13


BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

Felt strong/solid on bench.  Getting better and better with the ladder circuit.  Weak point is push ups.

LRB365 Week 18

4.29.13 - 10 hill sprints

4.30.13 - Day 1

DL:  5x135, 4x160, 3x195, 2x230, 1x260, 1x275, 1x285 ; 1x5@260#

Ladder #1 - BW Squats + Sit ups + Chins + Push ups

5.3.13 - Day 2

Incline Bench:  5x70, 4x80, 3x95, 2x100, 1x110, 1x115, 1x120, 1x5@110#

Ladder #2 - Dips + Chins + Push ups + Hanging Leg Raises

Week 17 LRB 365

Day 1 - 4.22.13

Squats - 5x85, 4x100, 3x115, 2x130, 1x135, 1x140, 1x150, 1x5 @ 135#

Ladder #1:
BW Squats - 5, 10, 15, 20, 25, 20, 15, 10, 5
Sit ups - 5, 10, 15, 20, 25, 20, 15, 10, 5
Chin ups - 2, 4, 6, 8, 10, 8, 6, 4, 2
Push ups - 5, 10, 15, 20, 25, 20, 15, 10, 5

Brutal workout!  The conditioning side of things is going to be rough.  Gotta really take care of myself in regards to sleep / diet in this phase for sure.

4.23.13 - 30+ min weight vest

Day 2 - 4.25.13

BP - 5x100, 4x115, 3x135, 2x145, 1x155, 1x160, 1x170, 1x8@155#

Ladder #2:
Dips 3,6,9,12,15,12,9,6,3
Chins 2, 4, 6, 8, 10, 8, 6, 4, 2
Push Ups 5, 10, 15, 20, 25, 20, 15, 10, 5
Leg Raises  3,6,9,12,15,12,9,6,3

Brutal once again!  This was a great week of two workouts. Still have the hills to run this weekend!

4.26.13 - 30+ min weight vest
4.27.13 - 10 hill runs

Week 16 LRB365

Day 1 - 4.15.13

Squat:  80x5, 95x4, 110x3, 120x2, 140x1, 145x1, 150x1
100@60# facepulls, 100@BW lunges

Day 2 - 4.16.13

BP: 5x95, 4x110, 3x120, 2x140, 1x150, 1x155, 1x160
100@70# pulldowns, 100@35# pushdowns, 100@25# cable curls
abs

Day 3 - 4.18.13

Pause Squat: 1x3 @ 120#
DL:  5x160, 4x190, 3x225, 2x260, 1x280, 1x285, 1x300
100@45# shrugs

Day 4 - 4.19.13

Incline bench: 2x20@65#
100@30# rear delt machine, 100@30# skull crusher, 100@30# straight bar curl

Solid week of lifting ... great finish to this phase of LRB 365.  Really liked the 100 rep sets.  Looking forward to the next phase!

W15 LRB 365

Day 1 - 4.8.13

Squats:  5x85, 4x95, 3x105, 2x115, 1x135, 1x140, 1x145
100@60# facepulls, 100 lunges BW

Day 2 - 4.9.13

BP:  5x95, 4x110, 3x125, 2x140, 1x150, 1x160, 1x165
100@70# pulldowns, 100@35# triceps pushdown, 100@25# cable curls

Day 3 - 4.11.13
DL - 5x160, 4x190, 3x225, 2x250, 1x270, 1x280, 1x285
100@45# shrugs

Day 4 - 4.12.13

Incline 2x12 @ 85#, 100@40# skullcrushers (brutally hard!), 100@30# rear delt, 100 @ 30# straight bar curls

W14 LRB 365

Day 1 - 4.1.13

Squat - 5x80, 4x95, 3x110, 2x120, 1x125, 1x135, 1x140
100 facepulls @ 50#, 100 lunges BW

Day 2 - 4.2.13

BP - 5x95, 4x110, 3x125, 2x140, 1x145, 1x155, 1x165
100 @ 70# pulldowns, 100 @ 30# triceps, 100 @ 20# biceps
ab/lower back work

Day 3 - 4.4.13

Pause Squats - 3x3@110#
DL - 5x125, 4x160, 3x190, 2x225, 1x250, 1x270, 1x285
100 @ 40# shrugs
ab/lower back work

Day 4 - 4.6.13

Incline bench - 2 x 20 @ 65#
100 @ 20# rear delt, 100 @ 30# skull crushers, 100 @ 20# straight bar curls

Another solid week ... really getting my technique more and more solid - two more weeks in this cycle. Want to keep rocking it!

W13 LRB365

Day 1 - 3.25.13 Snow Day!

Squat:  5x75, 4x85, 3x100, 2x110, 1x130, 1x130, 1x135 - felt really solid & strong coming out of the bottom with the singles.
100 facepulls @ 40#, 100 lunges @ BW

Day 2 - 3.26.13

BP:  5x85, 4x100, 3x115, 2x130, 1x140, 1x150, 1x160
100 @ 70# pulldowns, 100 @ 30# triceps pressdown (cable), 100 @ 20# cable curls
ab/lower back work

Day 3 - 3.22.13

Pause Squats 2x3 @ 110#
DL:  5x145#, 4x175#, 3x205#, 2x230#, 1x245#, 1x250# 1x260#
100 @ 40# shrugs

Day 4 - 3.28.13

Spring Break!  Rest & Mobility!

W12 LRB 365

Day 1 - 3.19.13

Squats:  5x75, 4x85, 3x100, 2x110, 1x115, 1x125, 1x130
100 @ 30# facepulls, 100 @ BW lunges
ab work

Day 2 - 3.21.13

BP:  5x85, 4x100, 3x115, 2x130, 1x135, 1x145, 1x155
100 @ 50# pulldowns, 100 @ 25# triceps press downs, 100 @ 25# biceps curl (cable)
ab / lower back work

Day 3 - 3.22.13

Pause Squats 2x5 @ 100#
DL:  5x145, 4x175, 3x205, 2x235, 1x245, 1x255, 1x260
100 @ 35# shrugs

Day 4 - 3.23.13

Incline - 2x12@ 65#
100 rear delt @ 20#, 100 @ 30# triceps skull crusher, 100 @ 20# straight bar curls

W11 LRB 365

Day 1 - 3.12.13

Squat:  5x75, 4x85, 3x100, 2x110, 1x115, 1x120, 1x130
1x100 face pulls @ 30#
1x100 lunges @ BW

Day 2 - 3.13.13

BP:  5x85, 4x100, 3x15, 2x130, 1x135, 1x140, 1x150
1x100 pulldowns @ 70#
1x100 triceps (cable) @ 20#
1x100 biceps (cable) @ 20#
ab work - lower back work

Day 3 - 3.14.13

Pause Squats:  2x5 @ 95#
DL:  5x115, 4x145, 3x175, 2x205, 1x235, 1x245, 1x255
1x100 shrugs @ 30#
ab work - lower back work

Day 4 - 3.15.13

Incline:  2x20 @ bar#, 2x12 @ 65#
1x100 @ 30# straight bar row
1x100 @ 20# chambered bar triceps skull crusher
1x100 @ 20# chambered bar curls

*Got all 4 main workouts in this week . . . I really like the variety.  Each day I feel it in a different spot . . ..  which is awesome.  Still need to get my 2 weighted walks in and a HIIT workout.  Looking at the weekend to get this done and start programming my weights for week 2.  Loving LRB365!

3.15.13 - 20 min walk with 16# wt. vest