The (Man)imal Makes a Muscle..

My last week of training….

Day one (One day back from Europe)


A. Flat Dumbbell Press 8 x 5 30X0 (125lbs)

B. Wide Gip Chins 8 x 3 30X0


A1. Incline Supinating Dumbbell Press 4 x 6-10 (30X0) 15sec rest (90lbs)

A2. Flat Dumbbell Press 4 x 8-12 (30X0) 15sec rest   (90lbs)

A3. Flat flys 4 x 12-15 (2010) 120 sec ( 45lbs)

B1. Rope Rows  3 x 12-15 (30X0) 30sec

B2. Rear Delt Flys 3 x 12-15 (30X0) 100sec

Day two


A. Back squats 10 x 2 (40X0)  (when I feel like it) 425lbs

B. Poliquin Step-ups 5 x 20 (10X0)


A. RDL  5 x 5-7 (30X0) 500lbs

B1. Leg Curls 4 x 6-8 (30X0)

B2. Leg Extensions 4 x 8-10 (3010)

Day Three


A. Supinated Eccentric Chins 6 x 2 (10,0,x,0)

B. Scott Reverse Curls 6 x 3 (40X0)


A1. Scot Curls 4 x 6 (30X0)  15sec

A2. 60 degree supinated curls 4 x 8 (30X0) 15sec

A3. 45 degree hammer curls 4 x 10 (20X0) 120sec

Day Four


A. Standing Push Press 4 x 5 (30X0) 225lbs

B. Seated pin start Military press to the front

3 x 3 (52X0) 225lbs

3 x 3 (52X0) 190lbs

1 x 5 (52X0) 180lbs

C. Standing Lateral Raise 3 x 8-12 (20X0)

D. Seated Rear Fly. 4 x 10-12 reps (30X0)

Day Five


A. Leg Press 5 x 15-20 (30X0)

B1. Leg Curls 4 x 8-10 (40×0)

B2. Split squats w/cable 4 x 10-12 (30×0)

C1. Standing Calve Raise 4 x 8 (40X0) 10sec

C2 Standing Calve Raise 4 x 12 (20X0) 10 sec

C3 Jumps 4 x 15 (00X0) dorsi flex on air born phase

Day Six

a1. Dips  4 x 2 (10,0,X,0)

a2 Skull Crushers  4 x 6 (40×0)

A3 French Press rope 4 x 10 (30X0)

b1 Scott curls 4 x 2 (10,0,x,0)

b2 Hammer curls 4 x 6 (40×0)

b3 cable curls 4 x 8 (20X0)

I also did a shit load of flexibility work and abs everyday

Also I did bodyweight work everyday

Categories: Written Word

3 replies

  1. Stumbled upon your blog the other day and I’m loving it, attended biosig in Toronto in October and finished level 1 earlier that month too. You prob don’t remember me but I play golf professionally, always trying to learn more and get healthy. Its funny cause in one of the pics in your blog pretty sure your throwing in Kent State fieldhouse! That’s where I went to school for golf on scholarship. I’m doing this workout this week, love it. Keep it coming man. Peace.


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