I apologize for not posting in this section lately. Things were thrown a bit into chaos this week. My wife’s father passed away and between travel, childcare arrangements, other work that needed to get done this fell by the wayside. To top it off when I got home from traveling to the funeral the basement flooded. It was chaotic at times. 

There’s a lesson in this though. I still didn’t miss my training or time with my children. I had to sacrifice to make it happen. There were some early mornings and late nights and more planning than usual but I was still able to make things happen. How you ask? 

When life throws us curveballs all we can do is read and react. If something happens to you that’s out of your control the best thing you can do is control what you can. I make a list of what is essential and non essential and the non essential stuff gets cut. I cannot sacrifice my training (it’s my job) so I prioritize it. I also am unwilling to miss time with my boys so I prioritize it. There are emails I have to answer and business things I absolutely have to do so I prioritize them. But the other stuff like posting on the site, answering emails that don’t need an immediate response, text messages, etc get put to the side until things subside and then I catch up. Too many people just get caught off guard and try to survive rather than plan. 

By planning I stayed on track for the most part I have one catch up today for admin stuff and I’m right back in business. 

So on that note here is last week’s training…

Monday, August 13th, 2018

Globo Gym Workout: 

Warm up (i.e. pre-exhaust in this case) with reps on Bench Press Machine and Seated Curl Machine.

I did ten reps with the lightest weight on the stack and then 10 with the next heaviest and so on until I couldn’t do ten anymore. I did this on both machines: 

Then:  

10×10 Bench Press @ 225lbs 

Rest 60sec between sets 

Then: 

50x Pull-up (Strict, Dead Hang, No Kip) 

Tuesday, August 14th, 2018

2×5 Wall Squat 

2×10 Squat 

5×2 Jump Squat 

Then: 

10-1 Strength Ladder using Safety Squat Bar

Started at 155lbs and ended at 475lbs 

Then: 

A bunch of work on the Inverse Curl. 

If you don’t have inverse curl use RDLs or Straight Leg DL type work or even a hamstring curl machine 

Wednesday, August 15th, 2018: 

Work up to Heavy Bench Press Using 10-1 Ladder 

Start light and end heavy. I ended with 365lbs 

Then: 

5×25 Dumbbell Bench Press @ 2 x 60lbs Dumbbell. 

Slow and controlled so it was difficult each set. Not quite to failure but close. 

Rest 60sec between sets 

Then, Later (i.e Workout 2)

100x Pull-up (Strict, Dead Hang, Chest-To-Bar) 

Then: 

A bunch of Bicep and Tricep work 

Thursday, August 16th, 2018

2×5 Wall Squat 

2×10 Squat 

5×2 Jump Squat 

Then: 

Work up to Moderately Weighted Deadlift (i.e. 80% 1RM) 

Then: 

1x Deadlift @ 80% 1RM + 

3x Jump Squat @ 20% Bodyweight 

Five Sets, Full Rest between each 

Then, Later (i.e. Workout 2) 

A bunch of work on the Inverse Curl. 

If you don’t have inverse curl use RDLs or Straight Leg DL type work or even a hamstring curl machine 

Friday, August 17th, 2018

10×25 Strict Press @ 45-75lbs

I went up a little in weight during the progression 

Then: 

3×20 Bench Press @ 225lbs 

Rest 90sec between each 

Then, Later (i.e Workout 2)

100x Pull-up (Strict, Dead Hang, Chest-To-Bar) 

Then: 

A bunch of Bicep and Tricep work 

Saturday, August 18th, 2018: 

A bunch of work on the Inverse Curl. 

If you don’t have inverse curl use RDLs or Straight Leg DL type work or even a hamstring curl machine 

Sunday, August 19th, 2018: 

100x Pull-up (Strict, Dead Hang, No Kip) 

Then: 

A bunch of work on the Inverse Curl. 

If you don’t have inverse curl use RDLs or Straight Leg DL type work or even a hamstring curl machine 

Participants: 

Bobby Maximus

Time:

45-60 minutes for each session 

Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Bobby Maximus Youtube page:

https://www.youtube.com/officialbobbymaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…