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Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allows you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks in between each exercise)
 
                                      Bench press- 4 sets, start with heavy weight for 1 rep, then lower it, im thinking(ill be by myself)
                                                          275x1
                                                          225x?
                                                          185x?
                                                          135x?

                                  Floor push upsx20
                                          1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 380-315-225-135
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15

 
Giant set 3
Ill think of something for this since I made this program when i had a good cable crossover to work with
 
End it with a close grip hammer press or machine press
 

I will also start each workout off with an Oly lift and later on for this week I will do this for cardio

1 mile run
200 medball wall ball shots
.5 mile run
100 medball wallball shots
.25 mile run
50 medball wallball shot
1.25 mile run


After this coming week i will switch that up but that will be a general outline of what ill be doing, i might switch the distance up or the exercise like burpees or thrusters instead

I'll adjust these later

For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
 
 
the sets that fix the problem
 
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
 
Also not full range of motion, keep it on the bottom half to focus on the shoulders
 
giant set 1
 
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
 
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
 
Smith machine work
- upright rows- 100lbsx15
  Kneeling front shoulder pressx10
  kneeling rear shoulder pressx10
 
some rear delt work and they were pumped....super pumped
 
 
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
 
Starting weight- 250 then increased to 271- back to 260.5
                     - 10.5lbs
 

Bench- 275x1
floor pushupx10
notch 1x10
bench pushupx10
notch 3x10
tricep pushupx10

the other 3 rounds for bench was 225x5, 185x5, 135x5 and the number of pushups decreased


the next giant set(4 rounds)

incline press- 45x10
Hex press- 45x10
machine fly- 100x10

did 2 rounds of lying tricep db extensions and kickbacks but just wasnt feeling it so i finished up with some tricep pushdowns


weight- 268 

later today I will do my oly lift and the cardio, probably around 5pm or so

10 minute mile at 270 pounds isn't all THAT bad. i mean it's pretty bad but if you lost some weight you'd be faster (obviously).

Deadlift/bb row superset 4 rounds

used 265 i did idk 5 reps each round for deadlifts and 10 reps at 135 for bent over row

did the curl superset and the bike for 5 miles

idk not a whole lot to report on since idk i wouldnt even want to read how much someone was curling for their sets lol

later today i might do something, not quite sure yet.



Also, I talked to my buddy before thanksgiving and he is going to open a gym with his brother and wants me to join in.  I guess itll be a privateish gym to train hs and collegiate athletes, strongman shit.  So at least whenever that happens I will have access to good equipment and wont have to ******rig everything(figured id be nice and put the ** in)

Kind of pathetic

legs are still at the cramped stage like it was my first time ever squatting since monday.

did 5 minutes on the bike and my legs werent feeling any better so  isaid screw it.


worked up to 315 for a single for squats, the movement was easy but my legs were torn up

then some jump roping, idk...I had the feeling in my legs where when you walk and they suddenly give out on you quick so it looks like you have a pimp walk but yer just sore as tits.

I might go back later to do some stuff

8am- 200 calorie grab 1 bar for breakfast and completely out of it

Deadlift- lower back sore from work and just worked up to 315

Farmers Walk

50lbsx5 trips and measured it out- 720 feet(all at once)
         x3 trips - 432ft
         x2 trips - 288ft
         x2 trips - 288ft

100lbsx 1 trip - 144ft
          x 1 trip - 144ft

70lbsx 2 trips - 288ft
         x 2 trips -288ft

2592ft total

1 arm rows on calf raise machine

worked up to  100lbs i think

Lat pulldown - 160x3x10

tricep work

ab work


weight 271 

will be going back later to do more cardio and I will be ordering farmers walk handles for the summer since my driveway is around 900ft long or more and I will be getting a rack, some steel and bumper plates when the snow is gone since I am sick of waiting for people to get done curling the bar in the squat rack in the gym.