25 min on bike, 20 push-ups
upper body workout:
superset narrow-width push-ups and high pulls (70lbs), 3 sets of 15 reps
reverse crunches, 3 sets of 15 reps
this is the last of my hypertrophy I workouts, after resting tomorrow I begin hypertrophy II on Thursday.
Day 55: 25 min on bike, plus 5+11 pull-ups
Day 56: 25 min on bike, plus 20 push-ups
Day 57: 25 min on bike, plus 5+11 pull-ups
lower body workout:
superset bulgarian split squats and step-ups, using 20 lbs DBs, 3 sets of 15
reverse crunches, 3 sets of 15.
This is the last lower body workout of this type that I will be doing. I will start using new exercises for the next workout.
up at 4:30am, 25 minutes on bike, then 5 pull-ups 2 min rest, then 11 pull-ups
upper body workout:
superset push-ups(4 sets of 15) and narrow grip bent over rows with 100lbs, 4 sets of 10
superset DB shoulder press (4 sets of 10 20 lbs.) and wide-grip reverse grip bent-over BB rows (4 sets of 10, 100lbs)
reverse crunches, 3 sets of 15
Day 53: complete rest + afternoon workout bench press and shoulder raises
Day54: 25 min on bike, 20 push-ups
lower body workout:
deadlifts, 3 set of 15, 70 lbs, then 90lbs, 90lbs
supersets of bulgarian split-squats and step-ups
5 sets of 5 reps, 26lbs for both exercises
3 sets of 15 reps, reverse crunches
Day 47: basic activities (bike, pull-ups, reverse crunches) and 3 sets of front squats with 80lbs.
Day48:just 10 minutes of crunches, leg raises, and push-ups upon awakening
Day 49: nothing
Day 50: woke up very late (9am) and nothing
Day 51: bike, pull-up (11 reps on max set today!)
upper body workout:superset narrow width push-up and high pull
3 sets of 15, high pulls, 66 lbs.
slight pain in my right wrist.
Day 45: complete rest, unfortunately I got up late too
Day 46: Got up late again
stationary bike – 25 minutes, 5 pull-up, 2 min rest, 10 pull-ups
upper body workout
supersets of DB shoulder presses and underhand grip BB rows, 3 sets of 15 reps
weight for BB rows – 60 lbs, weight for DB shoulder presses, 20, 15, 15 lbs
3 sets of 15 reps of reverse crunches
I reached failure several times on the DB should presses, stuggled a lot.
stat bike – 25 minutes, 5 pull-up, 2 min rst, then 10 pull-ups
lower body workout:
supersets of 4 sets of 10 reps of bulgarian split squats and step-ups
weghts on split squats:30, 20, 30, 30 lbs DBs
weights on steps ups: 20 lbs DBs for all sets
3 sets of 15 reps of reverse crunches.
Very good workout – I struggled but maintained OK form throughout.
Days 37-41 were complete rest days. This was a mistake, in particular days 38-9, which were scheduled for weight workouts. I was very tired in the morning because I ate too much junk food the night before and stayed up too late. Not anymore. These were also painfully counterproductive days at work and for other activities. This experience has served as a reminder that junk food in large quantities is poison to your system, both physically and mentally.
Today: stationary bike 25 minutes, 5, 2 min rest, then 10 pull-ups
upper body workout:
3 sets of 15 repst, supersets of
narrow width push-ups (bw only) and narrow grip overhand BB bent-over rows ( lbs).
3 set of 15 reps of reverse crunches.
st. bike – 25 minutes, 5 pull-ups, 2 min rest, 10 pull-ups
lower body workout:
5 sets of 5 reps deadlift at 130lbs
3 sets of 15 reps reverse crunches
Days 33-24: rest days, 25 mins on bike, 5 reps of pull-ups, 2 min rest, then 10 reps.
Day 35:
bike – 25 mins, 5 pull-ups, 2 min rest, 10 pull-ups
upper body workout:
supersets narrow-width push-ups with high pulls, 5 sets,
narrow-width push-ups – 10 reps, high pulls – 5 reps at 70 lbs.
3 sets of 15 reps reverse crunches
New Rules of Lifting 