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 5: 8/29-9/4

Sam, Previously: Week 4 here^ 8/29 REST 8/30 Arms – yang Close-grip bench x4 @125 / @135 10 / 8, 6, 6 EZ bar curl @80 8, 8, 8 (rpe 8.7), 4 Rest :90 Seated DB military press x4 @40 10, 10, 8, 8 Reverse EZ Bar Curl @50 10, 10, 8, 8 Rest :45 Tricep…

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….

Yin-Yang Cycle Week 3: 8/15-8/21

Sam, Previously: Week 2 here^ 8/15 REST 8/16 Legs (Hotel workout) DB Goblet pause squat @50 10, 10, 10, 10 Bosu Ball v-up 10, 10, 10, 10 Rest :60 Lying DB leg curl 4-2-4 @40 10, 10, 10, 10 Rest :60 Treadmill DB walking lunges @40 (20/20)/ @60 (30/30) 10, 10 / 10, 10, 10…

Yin-Yang Cycle Week 2: 8/8-8/14

Sam, previously: Week 1 here ^ 8/8 Chest & back – yin (5 days since last trained) Smith Machine flat bench 6-2-2 *weight of machine not included (Pre @50) @70 / @100 6 (rpe 6) / 8 (rpe 7.4), 8, 8 (rpe 8.4), 6 Rest :60 BB bent over row 4-2-2 @135 / @95 8, 6…

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 2: 6/6 – 6/12

Sam, previously: week 1 here^ 6/6 Legs (4 days since last trained) Warm-up as needed BB squat (Pre-set of 5 sec pause for 10 @95lbs) 4 of 6-8 @155 (first 2 were 8, second 2 were 6) Post-set same as pre-set Rest :90-2min BB hip thrust 4 of 10-12 @225 Rest :90 DB lying leg curl…