Weekend Training Logs

Hey all,

So this weekend was a good weekend. Friday night was the power-lifting team and it was only me and Dustin the guy who organized the team. It was a good time though going over mobility and stability work. I learned a short routine that I can use as a warmup or as a standalone mini workout. This is the stability routine

Half lunge into a knee to chest stretch with toe raise 5 times each leg

Half lunge into a glute hip stretch optional toe raise 5 times each leg

Half lunge into a standing opposite arm quad stretch 5 times each leg

Half lunge with torso twist (twist both directions each lunge) 5 times each leg

Worlds greatest stretch 3 times each leg

High knee walking stretch 20 steps

Frankenstein walking stretch 20 steps

Shuffle step with trailing leg explosion 10 iterations each leg

Cross step shuffle with trailing leg explosion 10 iterations each leg

Stabilization 12inch box jumps (Standing jump onto box with pause and step off the box)

1 leg forward stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

1 leg Side stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

Saturday was a rest day, so on Sunday morning it was repetition/weakness training. It was a really good workout and I added to it at the end to give me a little bit more work.

Warm up

The above Stability Routine

Dumbbell internal/external rotation 

15lbs X 10 reps X 2 sets

Smith Machine Military Press

Bar Weight x 30 Reps
20lbs x 20 reps


Working Sets
Smith Machine Military Press (Still working with shoulder)
70lbs X 12 reps
70lbs X 12 reps
70lbs X 13 reps

EZ Bar Curl
65lbs X 12 reps
70lbs X 10 reps
70lbs X 10 reps
70lbs X 10 reps

Calf Press On Leg Press
290lbs X 20 reps
360lbs X 20 reps
360lbs X 20 reps

Walking Lunges (These kick my butt so I am going to incorporate them more)
8 reps each leg
8 reps each leg
8 reps each leg
8 reps each leg

Dumbbell Lateral Raise
15lbs X 10 reps
20lbs X 10 reps
25lbs X 10 reps
20lbs X 10 reps
20lbs X 10 reps

Pullups (Assisted weight so at 240lbs of resistance)
6 reps
7 reps
6 reps

Farmer's Walk (Weight is per hand)
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps

This day felt really good. Had a great relaxing and restful day that followed. Looking forward to seeing more growth and more results. Any questions feel free to ask.

God Bless and Pick Stuff Up

Travis