This was a great week of training. As I mentioned before I am doing more mass gain type work so you will see more hypertrophy work. To make this happen and account for recovery I am alternating upper and lower body days. Generally Monday, Wednesdays, and Fridays I focus on upper body and Tuesday, Thursday, Saturday I focus on lower body. Prepare for maximal soreness. 

Workout: 

Wednesday, August 29th, 2018

2×10 Shoulder Dislocate 

Then: 

2x (30sec Work/30sec “Rest”) Strict Press @ 2 x 5lbs Dumbbell 

Three Sets, Rest 60sec Rest between each 

Then: 

3x30sec Lateral Arm Circles 

Rest 30sec between 

Then: 

10×25 Strict Press @ 45lbs Barbell 

Rest 60sec between sets

Then, Later: 

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

Then: 

Biceps and Triceps with Bands 

Thursday, August 30th, 2018

2×5 Wall Squat 

2×10 Squat 

5×2 Jump Squat @ No Weight 

Then: 

10-1 Back Squat Ladder 

Start Light and get heavier each Set 

Today I went lighter than normal due to extremely sore legs 

Then, Later: 

A bunch of Belt Squats on ATP (Westside Side Barbell) 

A bunch of Inverse Curls 

Friday, August 31st, 2018

2×10 Shoulder Dislocate 

Then: 

2x (30sec Work/30sec “Rest”) Strict Press @ 2 x 5lbs Dumbbell 

Three Sets, Rest 60sec Rest between each 

Then: 

3x30sec Lateral Arm Circles 

Rest 30sec between 

Then: 

10-1 Strict Press Ladder 

Start Light and get heavier each Set

Then: 

6×15 Bench Press @ 225lbs 

Rest 60sec between sets 

Then, Later: 

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

Then: 

Biceps and Triceps with Bands 

Saturday, September 1st, 2018

2×5 Wall Squat 

2×10 Squat 

5×2 Jump Squat @ No Weight 

Then: 

1x Deadlift @ 405lbs + 

2x Jump Squat @ 85lbs 

Five Sets, Rest 2 minutes between each 

Then, Later: 

A bunch of Belt Squats on ATP (Westside Side Barbell) 

A bunch of Inverse Curls 

Sunday, September 2nd, 2018: 

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

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…