CSD StrongDad Program: Holiday Season Mad Crush Journal – A New Cycle Begins!

new-and-improved

I started a new lifting cycle (not the other kind of cycle you CSD Muscleheads!)

Below is what I’ve put together:

Day One
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________
Exercise Weight
(lb)
Reps Performed
1 Machine Chest Press (Seated)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Chin-ups (Front, Underhand)

Body Weight ⊕

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Bench Press (Dumbbell, Incline)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

4 Arm Curls (Dumbbell, Incline)

1 × 12
2 × 10
3 × 8

 

Day Two
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________
Exercise Weight
(lb)
Reps Performed
1 Rack Deadlifts

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Shoulder Press (Barbell)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Lateral Raises (Cable)

1 × 12
2 × 10
3 × 8

 

Day Three
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________

 

Exercise Weight
(lb)
Reps Performed
1 Zercher Squat

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Chest Dips (Parallel Bars)

Body Weight ⊕

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Reverse Arm Curls (Barbell)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5
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