The Bodhi Blog

Warm Up: 20 min of BBall drills

1. barbell hang pull (kind of like a power upright row…)
135×5, 225×5, 275×4, 275×4, 275×4

2. 12.5lb db curls: 50 reps ( a “Primer” set)

3. superset: bb shrugs / close grip ez bar preacher
- 315 lbs x6 reps / 90×6
- 365×5 / 115×5
- 365×5 / 115×5
- 365×5 / 115×5

4. superset: db shoulder press / wide grip preacher curl
- 100 lb db’s x 5 / 95×6
- 110 lb db’s x 3 / 95×6
- 110 lb db’s x 4 / 95×6

5. 10 lb lateral raises x 50 reps (primer set)

6. superset: lateral raise/ hammer curl
- 30′sx5 / 30′sx5
- 40′sx5 / 40′sx5
- 50′sx5 / 50′sx5
- 60′sx5 / 60′sx5

Warmup: 5 min row (1277 m)

stretch 5 min (quads, hammies, low back, QL’s)

1. Deadlift/Pulldown
135 lbs x 5 reps / 100×15
225×5 / 100×15
315×5 / 100×15
365×3 / 100×15
365×2 / 100×15
315×5

2. partial deadlift / weighted chins
365×1 / bodyweight (bw) +45
365×1 / bw + 70
365×1 / bw + 90
365×1 / bw + 115

3. Bent Over BB Row (touch floor on each rep) / Jump
135×5 / 4 (24″)
185×5 / 4
205×5 / 4
225×5 / 4

4. UL db row
125 x7 each side

warm up: 5 min row (1202 m)

superset:
Seated bb shoulder press/Lateral Raise/reverse curl
1. 45×20 / 20′sx10 / 25×15
2. 135lbsx10 reps/ 40′sx6 / 75×5
3. 205×5/ 50′sx5/75×5
4. 205×6/ 60′sx5/75×5
5. 205×6/ 60′sx5/75×5

superset:
db shoulder press/close grip preacher curl/leaning lateral
1. 110′sx3/75×15/30×7
2. 110′sx3/75×15/30×7
3. 110′sx2/115×5/30×7
4. 60′sx20/115×5/30×7

superset:
ul db snatch/cbl rear delt flye/wide grip preacher
1. 60×5(/side)/15lbsx7/115×3
2. 80×5(/side)/15lbsx7/75×12
3. 100×3(/side)/15lbsx7/75×12
4. 125×0 [failed](/side)/15lbsx7/75×3

push press: 135×5, 225×2

superset:
Squat/Chins
1. 135×15/15

warm up: 5 min on erg (1127m)
1 set shallow UL Squat (warm up/engage vast us medial is, which hasn’t been firing right…)

1. Squats
135 lbs x 20 reps
185×15
225×5
275×3
315×1
315×1
315×1
315×1

2. Front Squat / Incline BB Press
135×5 /135×15
185×5 / 225×5
205×3 / 245×3
205×3 / 275×1
205×3 / 295×1
205×3 / 315×1 (spotter)
na / 225×10

3. Cable Flye / Pressdowns
3 sets of 15 lbs/side x 20 / 100×6 (few pulleys = harder press down…)

4. Db press (neutral grip, db’s held together)
3 sets of 60′s x 12

5: Skulls
110×5
130×3

the trouble with revolution, you see, is its inherent redundancy. Full circle and whatnot.

marinate on it.

anyway, reflexivity and ponderation aside, weights were lifted thusly:

warm up: 30 minutes of basketball drills (deep squat jump shots, layups, turnarounds, and suicides [buddha buh-bye])

Set 1: bb Shrugs superset with db shoulder presses
1. 135×15, 60′s x 10
2. 225×10, 100′s x 5
3. 315×6, 110′sx3
4. 365×6, 110′sx3
5. 405×6, 110′sx3

Set 2: Close Grip Preacher curls/Cable Rear Delt Flyes/deadlift (3″ off ground)
1. 80×12, 17.5(/side)x7, n/a
2. 100×5, 17.5×7, 405×1
3. 120×4, 21.5×6, n/a
4. 140×1 +120×3, 21.5×6, 405×1
5. 50×30, 7.5×30, 405×1

Set 3: wide grip preacher curl/bb power clean/lateral raise
1. 70×12, 155×5, 30′sx10
2. 70×12, 210×3*, 50′sx6
3. 70×12, n/a*, 50′sx4

* 3rd rep drove the iPod nano in my pocket into my thigh, so no more PC today, thanks.

Hugs,
Strongosaurus Flex