Workout Week Training Log 7/29/19

Happy Friday!  Welcome to the Iron Made Gym Newsletter. 
Our goal with this production is to share information with our unique community that will help you reach your goals.

This week I wanted to give you a full week’s log of what our training looks like:

Day 1 Max Effort Lower
box squat 2 x 3
5 x 1
prone ham 4 x 5
groin band 3 x 15 ea
smith calf raise 2 x 35
rev hyper 2 x 25

Day 2 Dynamic Effort Upper
duffalo  bench 4 x 3 wide
w/chains 4 x 3 reg
orange band press down 2 x 50
wide t-bar row 4 x 12
cable rear 4 x 12
ez bicep curl / rev 3 x 10 10
d-ball fly 3 x 10

Day 3 Lats / Shoulder / Bi
d-press 6 x 5
d-side raise 5 x 6
d-shrug 5 x 10
bar row 3 x 5
seated row 3 x 6
chin ups red band assist 1 x max
weighted plank 2 x 30s

Day 4 Dynamic Effort Lower
axle bar dimmel deadlift 6 x 12
decline sit ups 6 x 6
wall squats 4 x 15
leg press calf raise 4 x 20
rope pull through 4 x 12
bench jumps 4 x 4

Day 5 Max Effort Upper

Bench + chains 2 x 5
4 x 3
tri press down 5 x 5 5
i-beam pull down 3 x 5
d-ab bends 3 x 10ea
bar incline 1 x max

We implement this system with our 445am group 5x a week.  We use a modified version for our client who come 3x or 2x a week.  This week we added exercises specifically for grip strength.  We used chain to change our stimulus and work on acceleration through the lift.

If you have any questions, please let us know!

Until next time Iron Made Community.

Best Regards,
Kevin Byers

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