Bedrock

Age: 18
Height: 5'8"
Weight: 180

Monday: Maximal-Effort Day

Superset 1 - 3 sets
Bench press - 10 reps
Decline Pushups - 10 reps
One Arm Dumbbell Presses - 10 each arm
Barbell Rows - 10 reps

Superset 2 - 3 sets
Box Squat - 10
Dumbbell Lunges - 12 (6 forward, 6 backwards)
Romanian Deadlift - 10
Glute Ham Raises - 10

Superset 3 - 3 sets
Hyperextensions - 10
Bicycle Crunches - 20
Plank - As Long As Possible
Swiss Ball Crunches - 10

Superset 4 - 3 sets
Dumbbell Presses - 10
Punch Press - 10 each arm
Military Presses - 10
Barbell Curls - 10
Skull Crushers - 10

Tuesday: Conditioning

Sprints - sprint the straightaway of a track for 10-15 seconds and walk or lightly jog the curves.

Circuits - 3-5 sets
Prisoner Squats - 50
HIndu Pushups - 25
Mountain Climbers - 60 Seconds
Reverse Pushups - 60 Seconds
Side outs - 60 Seconds

Wednesday: Dynamic-Effort Day
Exercise - Sets - Reps

Hang Snatch - 4 - 3
Hang Clean - 5 - 2
Box Jumps - 3- 5
Depth Jumps - 4 - 3
Jump Squat - 3 - 10
Medicine Ball Chest Pass - 3 - 10
Medicine Ball Side Throw - 3 - 5
One Arm Dumbbell Snatch - 4 - 6
Plyo-Pushups - 3 - 10

Thursday: Conditioning

Repeat Tuesdays regimen but change the circuit up

Friday: Repeated Effort/Strongman Training

Stairs of Hercules - 1 - 15 (up and down 4 full flights is 1 rep)
Tire Flips - 3 - 8
Chin ups - 3 - Max
Farmers Walk - 2 - 200 yards
Push ups - 3 - Max

__________________
~Bedrock

Bedrock

Damn I hate being sick haha. Its kept me from working out for a week and a half now. I'll start training again Monday. I never get sick so this is a surprise for me. I'm a freshman in college and I've only been sick once since 7th grade and that was when I got pneumonia in March around time when wrestling sectionals came along.

So I'll start fresh Monday. If anybody has any positive criticism about my training regimen let me know your opinion.

__________________
~Bedrock

Bedrock

Alright finally got to train the past two days! And I changed up my routine that I do sprints every morning.. and then on Tuesdays, Thursdays, and Saturdays I do circuits.

Monday: Maximal-Effort Day

Superset 1
Bench press - 95 lbs
10 decline pushups
One arm dumbbell presses - 30 lbs
Barbell Rows - 95 lbs

Superset 2
Box squat - 115 lbs
Dumbbell lunges - 35 lbs
Romanian deadlift - 115 lbs
10 Glute Ham raises

Superset 3
Nothing to record for these exercises.

Superset 4
Dumbbell Presses - 30 lbs
Punch Press - 30 lbs each arm
Military Presses - 40 lbs
Barbell Curls - 40 lbs
Skull Crushers - 40 lbs

It might not seem like a lot but try doing it, you'll be pretty damn sore the next day haha

__________________
~Bedrock

-GSP-

doubt i'd be sore after that. ME means max effort. this is not max effort imo