10/9/24

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  Do one round of:

American Kettlebell Swing                   20 reps

Plank (elbows and toes)                       90 seconds

Goblet Squat                                        20 reps

DB Farmer's Carry                                150 meters

Burpee                                                  25 reps

BB Curl                                                 25 reps

Burpee                                                  25 reps

DB Farmer's Carry                                150 meters

Goblet Squat                                        20 reps

Plank (elbows and toes)                       90 seconds

American Kettlebell Swing                   20 reps

10/8/24

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 - 4 reps at 77.5% of 1RM

Set 2 - 4 reps at 87.5%

Set 3 - 4 reps at 87.5%

Set 4 - 4 reps at 87.5%

Set 5 - as many reps as you can at 77.5%

#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  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 reps

Inverted Row                              25 reps

Run                                           300 meters

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Air Squat                                   50 reps

Inverted Row                             50 reps

Run                                           600 meters

10/6/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

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

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Do 4 rounds of:

Pullup               12 reps

DB Thruster       9-13-17-21 reps

Then do 4 rounds of:

DB Suitcase Carry            50m (25m each hand)

Regular Pushup               18-22-26-30 reps

Then do 4 rounds of:

BB Row                          12 reps

Double Under                 20-30-40-50 reps

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 25 Pushups , then Partner B does 25 Pushups. Then

Partner A does 25 Goblet Squats, then Partner B 25 Goblet Squats, etc.