Training Log for oatsandsquats
Moderators: cassiegose, Boss Man
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
3 rounds
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch
—
Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
—
5 sets
10 ball throws, 15lbs
40 sec plank
4 sets
12 hip thrusts
12 10lb db push press
3 sets
12 SDL
12 20lb db rows
30 sec side suitcase carry
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch
—
Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
—
5 sets
10 ball throws, 15lbs
40 sec plank
4 sets
12 hip thrusts
12 10lb db push press
3 sets
12 SDL
12 20lb db rows
30 sec side suitcase carry
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
15 minutes stationary bike
5 sets
25 burpees
25 jumping jacks
25 ventral jacks
25 seal jacks
500 counts on jumping rope
10x10 squat jumps
--
3 rounds
8 50lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch
Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
--
back squats
2x5 bar weight warm up
5x5 95lbs, working sets
RDL
8 95lbs warm up
5x5 135lbs
Leg press
3x10 210
Leg extension
3x10 80
5 sets
25 burpees
25 jumping jacks
25 ventral jacks
25 seal jacks
500 counts on jumping rope
10x10 squat jumps
--
3 rounds
8 50lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch
Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb
--
back squats
2x5 bar weight warm up
5x5 95lbs, working sets
RDL
8 95lbs warm up
5x5 135lbs
Leg press
3x10 210
Leg extension
3x10 80
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
3x12 20lb straight bar bent over rows
200 counts jump rope
5 minutes HIIT on stationary bike
3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing
--
3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups
--
5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope
--
15 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
200 counts jump rope
5 minutes HIIT on stationary bike
3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing
--
3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups
--
5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope
--
15 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
3 rounds
30 rope slams
30 ball slams
30 goblet squats
1 minute plank
20 minutes spin
—
Bench
5x5 60lbs
accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys
15 mins treadmill
—
back squats
5x5 80lbs
4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge
20 minutes elliptical
—
5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps
10 minutes spin
30 rope slams
30 ball slams
30 goblet squats
1 minute plank
20 minutes spin
—
Bench
5x5 60lbs
accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys
15 mins treadmill
—
back squats
5x5 80lbs
4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge
20 minutes elliptical
—
5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps
10 minutes spin
-
- VETERAN
- Posts: 3631
- Joined: Fri Feb 06, 2015 3:01 pm
Re: Training Log for oatsandsquats
Kudos you are doing a great job with the workouts.....congrats....
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
3 sets
10 8lb medicine ball slams
10 40lb suspension rows ( side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill
—
10 minutes treadmill
15 minutes HIIT/ABS NTC
3 sets
10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
10 8lb medicine ball slams
10 40lb suspension rows ( side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill
—
10 minutes treadmill
15 minutes HIIT/ABS NTC
3 sets
10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
Re: Training Log for oatsandsquats
how do you like the jumprope as a warmup? Do you also do any stretching?
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
5x5 deadlift at 85% 1RM
Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises
15 minutes incline treadmill walk
Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises
15 minutes incline treadmill walk
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
I like that I'm able to squeeze in some cardio as warm up, especially on leg days. I do stretching but not staticVegas Jon wrote:how do you like the jumprope as a warmup? Do you also do any stretching?
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
5x5 bench press @ 90% 1RM
Accessory:
4x8 high rack lock outs
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down
Accessory:
4x8 high rack lock outs
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
3x5 deadlifts
4x6 front squats
3x5 assisted chin ups
3x10 bent over row
3x10 lat pulldown
3x10 seated cable rows
3x10 single arm db row
—
Circuit:
5 rounds
20 squat jumps
15 ball slams
10 renegade rows
5 burpees
—
5x5 bench press
3x10 db press
3x10 inclined db flye
3x10 triceps rope push down
3x10 overhead triceps db extension
4x6 front squats
3x5 assisted chin ups
3x10 bent over row
3x10 lat pulldown
3x10 seated cable rows
3x10 single arm db row
—
Circuit:
5 rounds
20 squat jumps
15 ball slams
10 renegade rows
5 burpees
—
5x5 bench press
3x10 db press
3x10 inclined db flye
3x10 triceps rope push down
3x10 overhead triceps db extension
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
bent over row
2x10 50lb warm up
5x5 70lb, working set
wide grip lat
2x10 60lb
2x10 70lb
1,200 strides on the elliptical
2x10 50lb warm up
5x5 70lb, working set
wide grip lat
2x10 60lb
2x10 70lb
1,200 strides on the elliptical
Re: Training Log for oatsandsquats
Hi mate.
Good journal you have here bud. I've just joined, a little quiet on here isn't it?
Good journal you have here bud. I've just joined, a little quiet on here isn't it?
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
BENCH PRESS 3X5 85% 1RM
ACCESSORIES:
OVERHEADPRESS
4 SETS OF 6 75% 1RM (as presses are relatively weaker)
5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN
--
CIRCUIT DAY
--
BACK SQUATS AT 3X5 85%1RM
ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL
5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
--
OVERHEAD PRESS 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS
5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS
--
DEADLIFT 3X5 90%1RM
ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM
5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
--
CARDIO
ACCESSORIES:
OVERHEADPRESS
4 SETS OF 6 75% 1RM (as presses are relatively weaker)
5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN
--
CIRCUIT DAY
--
BACK SQUATS AT 3X5 85%1RM
ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL
5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
--
OVERHEAD PRESS 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS
5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS
--
DEADLIFT 3X5 90%1RM
ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM
5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
--
CARDIO
-
- SOCIAL CLIMBER
- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
- Location: Hopefully Not In Your Closet
Re: Training Log for oatsandsquats
Repman wrote:Hi mate.
Good journal you have here bud. I've just joined, a little quiet on here isn't it?
Hi there! Welcome! Yeahh.. it's gone a little quiet here but I do try to keep log updated. You know, for future reference