My 2 Cents

10 mins on stair master at level 8/10.

A1 Smith Bench Press: 275×5/295×5/295×4/295×4/295×4

A2 Bent BB Row: 205×5/205×5/215×5/215×5/215×5

B1 BB Squat: 275×5/275×5/275×5/275×5/275×5

B2 Stiff Leg Deadlift: 215×5/215×5/215×5/215×5/215×5

Turkish Get Ups: 3 x 5(each side) x 40lb db

2 x 1min sprints at 10.0 mph

5 Mins warm-up on bike

20 pullups

25 dips

50 deadlifts x 135lb

50 pushups

50 box jumps

50 floor wipers x 135lb

50 clean and press x 35lb

20 pullups

total time - 21:37

total reps - 315

5 min 8.5 mph treadmill Warmup

25 pullups

50 dips

50 deadlifts x 135lb

50 box jumps

50 pushups

50 floor wipers x 135lbs

50 clean and press x 35lb

25 pullups

total time - 26 mins

Warmup - 8.5 mph 5 minutes treadmill

Deadlifts - 295×5/315×5/315×5/315×5/315×5 - 2 mins b/w sets on bike(100+rpm)

Weighted Pullups - bw+25×5/bw+25×5/bw+25×5/bw+25×5/bw+25×5 - 2 mins b/w sets on bike(100+rpm)

Hang Cleans - 135×5/135×5/135×5/135×5 - 1 min b/w sets on bike(100+rpm)

Bent Rows - 205×6/205×5/205×6/205×6/205×5 - 1 min b/w sets on bike(100+rpm)

Power Shrugs - 225×5 + 315×5 + 225×5(did not finish 5×5 due to gym being full)

Core - 3 sets of 20 reps x floor wipers x 135 lbs

Warmup - 5 minutes on treadmill (8.0mph)

Squats - 295×5/315×5/315×5/315×5/315×5 - between sets 2 minutes sprint on bike

Bench Press - 225×5/245×5/260×5/260×5/260×4 - between sets 1 minute sprint on bike

Push Press - 135×5/135×5/135×5/135×5/135×5 - between sets 2 minutes sprint on bike

Upright Row - 135×5/135×5/135×5/135×5/135×5 - between sets 1 minute sprint on bike

Weighted Dips - 90×5/90×5/90×5/90×5/90×5 - between sets 2 minutes sprint on bike

Today’s workout:

10 pullups

15 dips

20 db swings x 55 lb

30 box jumps

40 pushups

50 situps

60 burpees

10 pullups

total time - 14 mins

goal - 12 mins

Immediately post-workout bike test:

10:00 mins at 150-160 HR sprint ride. 220 cals, 2.75 miles; goal - 3.00 miles.

Today’s workout:

25 pullups,

50 deadlifts x 135lbs,

50 pushups,

50 box jumps,

50 floor wipers x 135 lbs,

50 clean and press x 35 lb db,

25 pullups.

total time - 24 mins

goal - 20 mins

As I came across the website for GymJones.com, I noticed their attitude towards training mimicked mine. I thought to myself that it is time for me to become a self proclaimed disciple of the style of training this gym endorses. So far I have not been disappointed.

I would like anyone who reads this blog to send a workout they have created or heard of that would be in similar style as gym jones’s 300 workout and post it on the comments for this blog or send it to me in private, asa challange. I would love to try it and post my results. So if anyone has anything they want to challange me with, post it and I will do my best.

My latest strength-endurance test for full-body performance (08-07-14)

Squat - 275 x 12
Hack Squat - 350 x 8
Bent Over Overhand Rows - 185 x 15
Seated Cable Row - 200 x 12
Pulldown - 180 x 10
Flat Bench Press - 225 x 11
Weighted Dips - bw + 45 lb plate x 11
Incline Flys - 55 x 9
Arnold Press - 55 x 9
Front Plate Raise - 45 lb x 7
Skullcrushers - 115 x 7
EZ Curl - 95 x 11
Shrugs - 275 x 12
Hack Squat Calf Raise - 225 x 15

60 second rest between each excercise. All lifts done to one rep shy of failure.

3x per week. 2 sets to fail per excercise. 80% of 1RM. 60s rest between sets.

Squats - Quads/Hams/Glutes Hack Squat - Hams/Quads/Calves