Day 4

Leg Day (Touch up)

Weight Room 

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-> Deep standard squats- 10/115lbs

-> Deep standard squats- 10/135lbs

-> Deep standard squats- 10/185lbs

-> Deep standard squats- 10/185lbs

-> Deep standard squats- 8/205lbs

-> Deep standard squats- 8/205lbs

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Smith Machine 

->Deep one legged lung- 3x10; 135lbs

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->Straight leg dead lift- 2x10; 135lbs

->Straight leg dead lift- 4x10; 185lbs

Day 3

->30 minutes of jump rope training (footwork)/weighted rope pulls [1-6 minutes of resting time]

Day 3

Boot Camp Workout

->Warm Up- 420 meter jog

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Calisthenics (Track) 

-> Small high knees- 50 meters/ 2 repetitions 

-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 

-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions

-> Butt kickers- 50 meters/ 2 repetitions

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-> Lunges (full range)- 50 meters

-> Lateral lunges (full range)- 50 meters

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-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 

-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions

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-> Gradual builders 60% of max-  50 meters/ 4 repetitions

-> Lunges (full range)- 50 meters

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Posterior Aspect Training (Basketball Court) 

Males: 35lb plates; Females: 25/10 lb plates

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Reverse flies- 2 x 10 (30-40 seconds of rest)

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

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-> Lunges (full range)- Half court/ 2 repetitions 

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-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

->Court sprints 60%- Half court / 2 repetitions 

-> Lunges (full range)- Half court/ 1 repetition 

-> Crab walk Squat/ 1 repetition

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Close stance push-ups (slow maneuver)- 2x10 (pausing at the lower aspect of the last rep)

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-> Court sprints 60%- Half court

-> Farmers walk- Half court 

-> Court sprints 60%- Half court

-> Farmers walk- Half court 

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-> Crab walk Squat/ 1 repetition

-> Close stance push-ups (slow maneuver)- 2x8 (pausing at the lower aspect of the last rep)

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->Court sprints 60%- Half court / 4 repetitions 

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-> Farmers walk- Half court/ 4 repetitions 

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-> Close stance push-ups (slow maneuver)- 8 reps (elongated static hold lower aspect of the last rep)

Day 2

Anterior Aspect Training 

Cardiovascular (warm up): Precor Elliptical

->Distance: 2 Miles
->Interval; loading changes [8-9-10-12]

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->Standard anterior dumbbell flies- 10 reps/30lbs

->Anterior standing barbell presses [explosive]- 20 reps/50lbs

->Arnold presses- 12 reps/25lbs

->Standard anterior dumbbell flies- 10 reps/30lbs

->Anterior standing barbell presses [explosive]- 20 reps/50lbs

->Arnold presses- 12 reps/30lbs

->Standard anterior dumbbell flies- 10 reps/35lbs

->Anterior standing barbell presses [explosive]- 20 reps/60lbs

->Arnold presses- 12 reps/30lbs

->Standard anterior dumbbell flies- 10 reps/35lbs

->Anterior standing barbell presses [explosive]- 20 reps/60lbs

->Arnold presses- 12 reps/30lbs

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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 

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->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}

->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs

->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}

->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs

->Wide stance med ball push-ups (full range)- 10 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}

->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs

->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs

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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 

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->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs

->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs

->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs

->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs

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Back to back sets 

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Post California Vacation Transformation

My body type is between endomorphic and mesomorphic; meaning that I tend to gain weight at a high rate if I refrain from training due to my training exposure throughout the years (bodybuilding). My body type wants to be within the realm of 180 lbs. Prior to my vacation trip to California Thurs June 23rd-July 5th, I stood at 172 lbs at a 4.2% body fat (7 site skin fold).

During the my trip I completely let go of my diet and plainly ate everything that was handed my way. I currently stand at 180 lbs and have lost sight of my abdominal definition;  % body fat [NA].

Today my workout consisted of the following [Session 1]:

Warm up:
Reverse flies (Matrix wire machine) [30-40 second rests between set]
-> Pockets- 3x10
-> Standard - 3x10
-> Y's - 3x10

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Loading was increased as follows: First two sets consisted of 17.5 lbs; followed by the last load at 22.5 lbs

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              The flies consisted of starting the movement at the standard squat position with a supplemented hip thrust upon the reverse fly performance.

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Directly after the last set of reverse flies power cleans were added to the mix

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The angle of the wires are set at it's lowest

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45 to 60 second resting time
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->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)

->Reverse Flies (Standard): 10 repetitions (22.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs)

->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)

->Reverse Flies (Standard): 10 repetitions (27.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]

->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)

->Reverse Flies (Standard): 10 repetitions (27.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]
->Power Cleans: 10 repetitions (115lbs)
->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)

->Reverse Flies (Standard): 10 repetitions (22.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs)

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->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (22.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (22.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (22.5 lbs)

->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)

->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)

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Shoulders must remain squared forward while the abduction maneuvers are being performed 

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->Cardiovascular: 2.5 miles were performed at a RPE of  3-4 Moderate to somewhat heavy 

One's ability to perform adequately and proficiently when the time calls is not measured by the actual execution itself. It's what no one may ever have the chance to observe that matters: the dedication, ambition, passion, sweat, pain, and overall perseverance; this is what makes the intended outcome possible for all to see.©   

Developing a new skill set can be an overwhelming feeling if one envisions the intended advanced goal. A physical goal can be broken down into systematic sequential steps that will lead to what my be considered impossible in the now. Its the focusing in the process and not the final outcome that makes the difference. Mental focus and dedication is key to obtaining anything, not just physical abilities. The mind must be well trained prior to even contemplating about attempting the performance of a maneuverer.  Thus, one must visualize the final outcome but focus on the steps that are needed to be taken to get there, not the ending result itself.©