Cycle 9, Day 1: Hypertrophy

Start another cycle on the right foot with some new stuff. We are going to continue to push the volume up a bit to increase our capacity, and then get after it. Also, I have some great new stuff that I will add to the ancillary days. Tell me what you think of them.

3 sets of 12
Split squats (135)
DB fly on Swiss ball (35)
Romanian Deadlift (155)
Pull-up
Overhead step-up (20)
Lateral Raise (10)

Days 2 and 3:

Active recovery days, one of which is an ancillary day.

30 minutes of cardio and one day:

YTWL series http://www.youtube.com/watch?v=xck3d8LidME
Scapular stabilization series
internal/external rotation 3 X 10
forward and backward pitching on one leg (3 X 10)
Planks (40s. on, 20s. rest)

Days 6-8: Strength and recovery

Day 6 is our strength day. This week we drop the volume down and this is a "must increase" weight day. Even if it's just 10 lbs., every lift increases in weight, no matter what.

2 sets of 5

Back Squat (335)

Incline Bench (215)

Deadlift (255)

Front Pulldown (270)

Power Clean (195)

Push Press (155)

Days 6 and 7 are active recovery days. Make sure each is at least 30 minutes of cardio. I may use one day for basketball to mix it up. One day, as always, is our ancillary prehab series. I just found an awesome scap series that is to be implemented immediately as well. Add the pushup and bodyweight row to it as well!

New YTWL scap series! http://www.youtube.com/watch?v=xck3d8LidME

Planks 40s

Internal/external rotation 3 X 12 (on one leg, rotate)

Forward and reverse pitching on one leg

Days 4 and 5: Dynamic and Rest

Well, I had to do my dynamic workout at the beach. I know, how awful. But I took the kettlebell and the medicine ball and put together a nice workout. Fast and explosive. Day 5 is a rest day, I did play some softball, but it was a good day to take off.

Day 4

2 sets of 10

One-arm KB clean-front squat-jerk press (35)

One-leg, one-arm KB (opposite arm) Romanian deadlift (35)

Circle pushups (push up, then move sideways, feet stay still, push up...)

One-arm KB snatch-overhead squat (35)

KB lunge-one-arm KB row (35)

Leg lifts with MB to russian twist

Days 2 and 3 - Active Recovery

As always, our rest is active. We are beginning to handle more of a load, so limit rest to days you really need it. Choose one day to be strictly cardio, the other to have both cardio and the ancillary exercises. Here they are if you need them:

30 min. of cardio

Scapular stabilization series

Planks 40s

Internal/external rotation 3 X 12 (on one leg, rotate)

Forward and reverse pitching on one leg

AND

30 - 40 min. cardio

Cycle 8, Day 1: Hypertrophy

Today was not an easy one for me, as my body was still reeling from the thrasher strength workout from 3 days prior. So, I took it fairly easy while still getting the necessary parts to the workout. Volume is the same as last week, exercises changed as always.

3 sets of 12:

45 degree leg press/calf raise (360)
Front pulldown with row bar (163)
Romanian Deadlift (135)
Hammer Strength Decline Bench (180)
Lateral DB raise (10)
Bodyweight Row

**On a great note, I did hit my goal of losing 20 lbs! Actually, I went under it (212 lbs. now). I have changed my goal. I would like to hit 205 by Christmas. I am still going to try to hit my goal of under 15% BF by Christmas as well. Keep working!

Days 5 - 8: The catch up

I was in Alabama all weekend teaching lessons so I didn't get a chance to update anything. I also had a make a minor modification to the workout due to a lack of a gym on Saturday, so I had to move that to Sunday. Thanks to Dusti to get me in a gym period. So I will list off the last few days. The next cycle will start tomorrow if the Hurricane doesn't blow me away, I think I will be alright though. Here is the workout, have fun.

Day 5: Active Recovery

30 min. of cardio (I made it shorter but ran 3 miles)

Day 6: Strength (this is the workout I moved, but you don't have to)

4 sets of 5 (increase in volume, be warned this gets tough. Same weight as last cycle)

Back squat (315)

Incline Bench (205)

Deadlift (225)

Pulldown (262.5)

Power Clean (185)

Push Press (135)

Day 7: Rest

Day off, and you deserve it.

Day 8: Active Recovery

30 min. of cardio

Scapular stabilization series

Planks 40s

Internal/external rotation 3 X 12 (on one leg, rotate)

Forward and reverse pitching on one leg

Day 4: Dynamic Workout

Today we are going to revisit the LeBron workout. This is a technical workout so weight stays light. Focus on maintaining core stability and balance during each lift. We are also increasing the volume a bit as well. Enjoy...

3 sets of 12

Standing cable one-arm chest press (35)
Standing cable one-arm row (40)
Single leg squat (16 in.) (25)
Single leg Romanian deadlift (25)
Standing cable one-arm shoulder press (25)
Standing cable one-arm upright row (25)
Overhead walking lunges (20)
Planks - all four sides (40s on, 20s rest)