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2010 Exercise Program- Week 4

Alexander Gruezo — Mon, 01 Feb 2010 05:20:37 +0000

Here are the load, sets, and rep schemes of week 4 of our workouts. I did 3 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

This was the last week of the cycle so stay tuned for a new cycle this week. We’re going to be turning it up because there is only 6 weeks left in our body fat loss contest.

Workout 1

Hang Clean 195 lbs 6×4
Deadlift 310 lbs 6×4

Workout 2

BB Front Squat/Pullup Superset 150 lbs/BW 4×8
DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

Power Snatch 155 lbs 6×4
Squat 285 lbs 6×4

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2010 Exercise Program- Week 3

Alexander Gruezo — Sun, 24 Jan 2010 16:42:01 +0000

Here are the load, sets, and rep schemes of week 3 of our workouts. I am already down 2 pounds for the contest without any change in nutrition at all. I guess the main reason for that is because this past week I also did 4 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

One thing I realized is that it’s easier on the body to do the jiu jitsu training first and then the workouts later in the day. One of those days I tried it vice versa and I was crushed in class.

There is now one more week left in this cycle and I will be turning it up on the next training cycle. I’m definitely getting ready to crush it!

Workout 1

Hang Clean 195 lbs 5×4
Deadlift 310 lbs 5×4

Workout 2

BB Front Squat/Pullup Superset 150 lbs/BW 4×8
DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

Power Snatch 155 lbs 5×4
Squat 285 lbs 5×4

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2010 Exercise Program- Week 2

Alexander Gruezo — Sun, 17 Jan 2010 16:36:04 +0000

Here are the load, sets, and rep schemes of week 2 of our workouts. I just found out that there is going to be another body fat loss contest at my gym the ends in March. So I will be adjusting my plans for the upcoming cycles once this one is over. I wasn’t really planning to focus on fat loss until about May or June but there’s nothing wrong with getting a jump start.

Workout 1

Hang Clean 185 lbs 4×6
Deadlift 300 lbs 4×6

Workout 2

2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

Power Snatch 145 lbs 4×6
Squat 275 lbs 4×6

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2010 Exercise Program

Alexander Gruezo — Sun, 10 Jan 2010 01:30:42 +0000

After taking the last week in December off from training it was good to be working out again this week. Here is this past week’s workouts. This phase will consist of 2 days of Olympic lifting and 2 days of basic strength and conditioning.

Workout 1

Hang Clean 185 lbs 3×6
Deadlift 300 lbs 3×6

Workout 2

2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

Power Snatch 145 lbs 3×6
Squat 275 lbs 3×6

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Strength Maintenance and Conditioning- Days 14, 15, 16

Alexander Gruezo — Sun, 27 Dec 2009 17:00:19 +0000

Last Monday’s Workout

Chin Ups 45lbs 3×5
KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Last Wednesday’s Workout

Squats 330lbs 3×5
Military Press/Pullup Superset 95lbs/BW 3×15
Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Last Thursday’s Workout

Deadlift 325lbs 3×5
Barbell Close Grip Bench Press 135lbs 3×15
Cable Close Grip Row 140lbs 3×15
Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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Strength Maintenance and Conditioning Phase- Days 13 and 14

Alexander Gruezo — Sun, 20 Dec 2009 20:11:08 +0000

Thursday’s Workout

Bench Press 205lbs 3×5
KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
KB Clean/KB Snatch Superset 20kg 3×15
Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Friday’s Workout

Deadlift 325lbs 3×5
Barbell Close Grip Bench Press 135lbs 3×15
Cable Close Grip Row 140lbs 3×15
Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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Strength Maintenance and Conditioning- Day 11 and 12

Alexander Gruezo — Wed, 16 Dec 2009 19:35:48 +0000

Monday’s Workout

Chin Ups 45lbs 3×5
KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Yesterday’s Workout

Squats 330lbs 3×5
Military Press/Pullup Superset 95lbs/BW 3×15
Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

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Strength Maintenance and Conditioning- Day 8

Alexander Gruezo — Sat, 12 Dec 2009 07:56:53 +0000

Due to an emergency that required me to go to California, I was not able to follow the normal program for Day 8, 9, 10. It was suppose to be the same as Day 3, 4, 5. My workout buddies stuck to the normal program however. My workout was as follows:

Workout

Snatch 145lbs 3×3
Clean and Jerk 190lbs 3×3
Deadlift 300lbs 3×5
Barbell Close Grip Bench Press 135lbs 3×15
Seated Close Grip Cable Row 140lbs 3×15

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Strength Maintenance and Conditioning- Day 5, 6, 7

Alexander Gruezo — Tue, 08 Dec 2009 19:31:32 +0000

Sunday’s Workout

Deadlift 325lbs 3×5
Barbell Close Grip Bench Press 135lbs 3×15
Cable Close Grip Row 140lbs 3×15
Alternating Shoulder Press/Alternating Lat Pulldown Superset 30lbs/50lbs 3×5@
Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Yesterday’s Workout

Chin Ups 45lbs 3×5
KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/20kg 3×15
Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Today’s Workout

Bench Press 205lbs 3×5
KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
KB Clean/KB Snatch Superset 16kg 3×15
Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

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Strength Maintenance and Conditioning Phase- Day 4

Alexander Gruezo — Sat, 05 Dec 2009 16:51:10 +0000

Workout

Bench Press 205lbs 3×3
KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
KB Clean/KB Snatch Superset 16kg 3×15
Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Click here to find out what No B.S. Fitness Solutions can do for you!