10/5/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your goal weight for today

Set 2 - 9 reps at goal weight for today

Set 3+4 - 9 reps back down at 90%

#2  BB Deadlift - regular tempo - 2 sets x 9 reps

Work up to one heavy set of 9 reps.  Then take off 10% and do 

one more set of 9 reps. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Row                                     8 reps each side (heavy)

B) Burpee                                       12 reps

C) DB Farmer's Walk                   75 meters

D) Goblet Squat                             24 reps

E) Plank                                          90 seconds

F) American Kettlebell Swing       30 reps

How You Should Weight Train to Increase Testosterone

10/3/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3  In 11 minutes, do as many rounds as you can of:

Run                                         200 meters

Medicine Ball Wall Ball            15 reps

BB Curl                                    15 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Air Squat                                         30 reps

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps

10/2/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 5 reps at 75% of 1RM

Set 2 - 5 reps at 85%

Set 3 - 5 reps at 85%

Set 4 - 5 reps at 85%

Set 5 - as many reps as you can at 75%

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  With a partner, do 3 rounds of:

Regular Pushup                        25 reps

Goblet Squat                             25 reps

DB Suitcase Carry                     50 meters (25m each hand)

Inverted Row                             20 reps

DB Thruster                               20 reps

Double Under                            50 reps

Only one partner is working at a time.

Partner A does 30 Pushups , then Partner B does 30 Pushups. Then

Partner A does 30 Goblet Squats, then Partner B 30 Goblet Squats, etc.