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VINCE’S PERSONAL WORKOUTS WEEKS 5 - 8

Date: Week: Bodyweight: Bodyfat %:Workout One - Total Body AOrder Exercise Sets Reps   Tempo Rest Set 1

Weight/RepsSet2

Weight/RepsSet 3

Weight/RepsSet 4

Weight/Reps

A PAUSED CONVENTIONAL DEADLIFT - STANDING ON 45LB PLATE

Pause for 2 seconds WEEK 5 3 8-10 3120 2 min

with weight 2 inches off WEEK 6 3 7-9 3120 2 minthe floor in the concentric WEEK 7  3 6-8, 1x20 3120 2 min

range WEEK 8 3 5-7, 1x20 3120 2 min

 NOTE: Beat 20RM from last week 

B1 STEEP INCLINE BARBELL PRESS

Bench above 60 degrees WEEK 5 3 8-10 40X0 75 sec

WEEK 6 3 7-9 40X0 75 sec

WEEK 7  3 6-8, 1x20 40X0 75 sec

WEEK 8 3 5-7, 1x20 40X0 90 sec

 NOTE: Beat 20RM from last week 

B2 SUPINATED EZ CURL BAR BENT OVER ROW TO WAIST

WEEK 5 3 8-10 40X0 75 sec

WEEK 6 3 7-9 40X0 75 sec

WEEK 7  3 6-8, 1x20 40X0 75 sec

WEEK 8 3 5-7, 1x20 40X0 90 sec

 NOTE: Beat 20RM from last week 

C1 HACK SQUAT MACHINE

Do not lock out or rest WEEK 5 2 12-15 31X0 60 sec

in the bottom position WEEK 6 3 12-15 31X0 60 sec

Stick with the tempo WEEK 7  3 10-12 31X0 60 sec

the whole time!!! WEEK 8 3 6-8 31X0 75 sec

C2 SEATED ROPE PULLEY ROW TO WAIST

Pronated grip WEEK 5 2 12-15 2012 60 sec

WEEK 6 3 12-15 2012 60 sec

WEEK 7  3 10-12 2012 60 sec

WEEK 8 3 6-8 2012 75 sec

Workout Comments:

8/18/2019 WorkoutJournal_Weeks5-8

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VINCE’S PERSONAL WORKOUTS WEEKS 5 - 8

Date: Week: Bodyweight: Bodyfat %:Workout Two - Total Body BOrder Exercise Sets Reps   Tempo Rest Set 1

Weight/RepsSet2

Weight/RepsSet 3

Weight/RepsSet 4

Weight/Reps

A1 BARBELL SPLIT SQUAT - FRONT FOOT ELEVATED 3-6”

Rest 20 seconds between legs WEEK 5 3 12-15 ea 30X0 75 sec

Full range - hamstrings WEEK 6 3 12-15 ea 30X0 75 seccover calves at bottom WEEK 7  3 10-12 ea, 1x20ea 30X0 75 sec

WEEK 8 3 8-10ea, 1x20ea 30X0 90 sec

 NOTE: Beat last week’s 20RM 

A2 PAUSED LYING LEG CURL - TOES PLANTARFLEXED AND NEUTRAL

Pause with heels at butt WEEK 5 3 8-10 30X2 75 sec

WEEK 6 3 7-9 30X2 75 sec

WEEK 7  3 6-8, 1x12 30X2 75 sec

WEEK 8 3 5-7, 1x12 30X2 90 sec

 NOTE: Beat last week’s 12RM B1 SNATCH GRIP RDL

WEEK 5 3 12-15 ea 40X0 60 sec

WEEK 6 3 12-15 ea 40X0 60 sec

WEEK 7  3 10-12 ea, 1x20ea 40X0 60 sec

WEEK 8 3 8-10ea, 1x20ea 40X0 75 sec

 NOTE: Beat last week’s 20RM 

B2 SUPINATED MID-GRIP LAT PULLDOWN

WEEK 5 3 12-15 ea 30X1 60 sec

WEEK 6 3 12-15 ea 30X1 60 secWEEK 7  3 10-12 ea, 1x20ea 30X1 60 sec

WEEK 8 3 8-10ea, 1x20ea 30X1 75 sec

 NOTE: Beat last week’s 20RM 

B3 SEATED 2-ARM DB SHOULDER PRESS

WEEK 5 3 12-15 ea 2012 60 sec

WEEK 6 3 12-15 ea 2012 60 sec

WEEK 7  3 10-12 ea, 1x20ea 2012 60 sec

WEEK 8 3 8-10ea, 1x20ea 2012 75 sec

 NOTE: Beat last week’s 20RM Workout Comments:

8/18/2019 WorkoutJournal_Weeks5-8

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VINCE’S PERSONAL WORKOUTS WEEKS 5 - 8

Date: Week: Bodyweight: Bodyfat %:Workout Three - Total Body COrder Exercise Sets Reps   Tempo Rest Set 1

Weight/RepsSet2

Weight/RepsSet 3

Weight/RepsSet 4

Weight/Reps

A BREATHING BACK SQUATS

Use a 10RM load WEEK 5 1 20 30X0

and do 20 reps without WEEK 6 1 20 30X0

racking — take 3 deep WEEK 7  1 20 30X0

breaths between ea rep WEEK 8 1 20 30X0

 NOTE: WEEK 1 — Narrow stance / full range / high bar

B1 DECLINE EZ CURL BAR PULLOVER

WEEK 5 3 12-15 4110 60 sec

WEEK 6 3 11-14 4110 60 sec

WEEK 7  3 10-12, 1x20 4110 60 sec

WEEK 8 3 8-10, 1x20 4110 75 sec

 NOTE: Beat 20RM from last week B2 PUSH UPS WITH PLUS - HANDS ON PHYSIOBALL / FEET ON BENCH (FEET ON GROUND IF TOO HARD FROM BENCH)

Push up and protract WEEK 5 3 Max reps 2222 60 sec

shoulder blades in top WEEK 6 3 Max reps 2222 60 sec

position WEEK 7  4 Max reps 2222 60 sec

WEEK 8 4 Max reps 2222 75 sec

C1 INCLINE DB HAMMER CURL

WEEK 5 3 12-15 4010 30 sec

WEEK 6 3 11-14 4010 30 sec

WEEK 7  3 10-12 4010 30 secWEEK 8 3 9-11 4010 45 sec

C2 LOW PULLEY STANDING TRAP 3 RAISE W/ ROPE

WEEK 5 2 12-15 ea 2012 30 sec

WEEK 6 2 11-14 ea 2012 30 sec

WEEK 7  3 10-12 ea 2012 30 sec

WEEK 8 3 9-11 ea 2012 45 sec

Workout Comments:

8/18/2019 WorkoutJournal_Weeks5-8

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VINCE’S PERSONAL WORKOUTS WEEKS 5 - 8

Date: Week: Bodyweight: Bodyfat %:Workout Three - Total Body COrder Exercise Sets Reps   Tempo Rest Set 1

Weight/RepsSet2

Weight/RepsSet 3

Weight/RepsSet 4

Weight/Reps

D1 TRICEPS PULLEY PRESSDOWN WITH ROPE

Spread rope apart WEEK 5 3 12-15 3012 30 sec

in contracted position WEEK 6 3 11-14 3012 30 sec

WEEK 7  3 10-12 3012 30 sec

WEEK 8 3 9-11 3012 45 sec

D2 SEATED EXTERNAL ROTATION - ELBOW IN FRONT SUPPORTED ON SCOTT CURL BENCH

WEEK 5 3 12-15 ea 4010 30 sec

WEEK 6 3 11-14 ea 4010 30 sec

WEEK 7  3 10-12 ea 4010 30 sec

WEEK 8 3 9-11 ea 4010 45 sec

Workout Comments: