Yin-Yang Cycle Week 7: 9/12-9/18

Sam, Previously: Week 6 here^ 9/12 REST 9/13 Chest & back – yang (4 days since last trained) DB incline @60 8, 8, 6, 6 Push-up 8, 8, 6, 6 Rest :90 Single arm BB row @60 8, 8, 8, 8 (rpe 9.3) V-up 10, 10, 10, 10 Rest :60 Seated vertical cable fly (FC)…

Yin-Yang Cycle Week 6: 9/5-9/11

Sam, Previously: Week 5 here^ 9/5 Arms – yin (6 days since last trained) Tricep dip – 4-2-2 tempo (c-i-e) @25 9, 10, 6 (4 @bodyweight), 5 (5 @bodyweight) Rest :60 Seated DB Curl-to-Arnold press @20 / @25 10 / 10, 10 (rpe 8.9), 10 (rpe 8.9) Rest :60 Cable v-grip overhead ext. (:04 neg)…

Yin-Yang Cycle Week 4: 8/22-8/28

Sam, Previously: Week 3 here^ 8/22-8/24 This week my split and regular training is interrupted by my preparations for the 2019 NYC Writers’ Digest Annual Conference. There was a lot of work to be done to prepare my manuscript before I pitched to agents, and I needed all the time I could spend on it….

2-a-W Week 9: 7/25 – 7/31

Sam, previously: Week 8 here^ 7/25 Rest Day 7/26 Chest (7 days since last trained) Incline machine bench @85 / @105 10 / 10, 10, 10, 10 Rest :60 DB flat bench press @50 8, 8, 8 Push-up 8, 8, 8 Rest :60 Single-arm cable fly @35 8, 8, 8 Rest :60 7/27 SPARTAN SUPER…

2-a-W Week 8: 7/18 – 7/24

Sam, previously: week 7 here^ * NOTE: Training taper for Spartan Super 7/18 Chest & back (5 days since last trained) BB row @135 10, 10, 10, 10 Pull-up 8, 5, 5, 5 Rest :90 Supine BB bench @65 / @75 10 / 10, 10, 10 Chest dip @bodyweight 7, 10, 10, 10 Rest :90 DB…

2-a-W Week 7: 7/11 – 7/17

Sam, previously: week 6 here^ 7/11 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90-2min BB hip thrust @225 / @275 12 / 10 x4…

2-a-W Week 6: 7/4 – 7/10

Sam, previously: week 5 here ^ 7/4 REST DAY 7/5 Legs (4 days since last trains) BB dead [additional set of 10 stiff leg @135] (@135) / @185 (10) / 10, 10, 10, 6 6 Rest :90 BB split squat @115 / @135 10 / 10, 10, 12 (2:00 break before, socializing), 10 Rest :90…

2-a-W Week: 5 6/27 – 7/3

Sam, previously: week 4 here ^ 6/27 REST DAY 6/28 REST DAY 6/29 REST DAY 6/30 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (regular) / @90 “” / @135 (regular) / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90…

2-a-W Week 4: 6/20 – 6/26

Sam, previously: week 3 here ^ 6/20 REST DAY 6/21 Arms (5 days since last trained) DB negative @65 / @55 / @30 6, 6 / 8, 8 / 10, 10 Rest :90 Cable push down @82.5 / @47.5 / @22.5 8, 8 / 10, 10 / 12, 12 Rest :90 Preacher hammers @20 10,…

2-a-W Week 3: 6/13 – 6/19

Sam, previously: week 2 here^ 6/13 REST DAY 6/14 Chest & Back (6 days since last trained) Warm up Superset BB row @135 / @155 10, 10 / 8, 8 Chest dip @ bodyweight 10, 10, 10, 10 Rest :90 Superset Rev. BB bench @75 / @95 / @115 / @95 10, 10, 10, 10,…