8/15/14 Workout - Push Day (15 sets) - Pre-Workout BSN Hypershred and Primaforce COP, Carnitine and Choline

AM Workout

Cybex Arc Trainer

5 minutes

Leg Curls (weight/reps)

50/10, 60/10, 80/10

Face Pulls (weight/reps)

80/30, 170/5, 200/1, 140/8

Hammer Strength Incline Press (weight/reps)

60/15, 80/12, 95/10, 120/5, 140/4

Cybex Back Extensions (weight/reps)

90/20, 150/5, 210/1

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8/13/14 Workout - Push Day (18 sets)

PM Workout

Internal Rotations (green band)

2x20 

External Rotations (green band)

3x10

Bench Press

Bar 3x10
95 lbs 3x8
95 lbs + bands 4x8

Concentration Curls
3x20

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It's a Lifestyle. Train like there's no finish line. pic.twitter.com/2xHx3Kdmfc
— Rich Gaspari (@RichGaspari) June 4, 2014

8/11/14 Workout - TRX Pushups - Push Day (10 sets)

PM Workout

Suspension Trainer Chest Press

10x10

 

8/6/14 Workout - Push Day (18 sets)

PM Workout

Internal Rotations (green band)

3x10 

External Rotations (green band)

3x10 

Bench Press (weight/reps)

65/15, 135/5, 135/5, 155/5, 165/5, 170/5, 175/3, 180/2, 135/5, 135/10, 135/8, 135/6

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It's a Lifestyle. Train like there's no finish line. pic.twitter.com/2xHx3Kdmfc
— Rich Gaspari (@RichGaspari) June 4, 2014

8/4/14 Push Day (16 sets) - Pre-Workout Caffeine Free Dymatize Xpand 2x

PM Workout

Internal Rotations (green band)

3x10 

External Rotations (green band)

3x10 

Bench Press (weight/reps)

65/10, 65/10, 65/10, 65/10, 85/10, 105/10, 125/10, 125/10, 125/10, 125/10

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7/30/14 Workout - Push Day (27 sets) - Pre-Workout was Cardio Igniter plus NOxygen

AM Workout

Arc Trainer

5 minutes

Cybex Leg Extensions (weight/reps)

30/30, 50/10, 80/10, 110/10, 150/5

Cybex Chest Press (weight/reps)

30/30, 80/10, 150/5, 150/5, 150/4

Hammer Strength Incline Chest Press (weight/reps)

100/10, 100/10, 100/7, 80/8, 70/10, 60/15, 40/12, 20/20, 20/20

Bent-Over Tricep Pressdown (weight/reps)
110/10, 95/10, 80/10

One-Arm Tricep Pressdowns (weight/reps)
50/8

Cybex Overhead Press (weight/reps)

50/5, 50/5, 60/5, 80/5 

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7/28/14 Workout - Push Day (27 sets) - Pre-Workout Purus Labs NOxygen mixed into Vitamin Water

PM Workout

Internal Rotations (green band)

3x30 

External Rotations (green band)

3x20

Face Pulls (black band)

10x10

Barbell Overhead Press (35 lbs)

3, 3, 5, 10, 12

Bench Press (weight/reps)

45/15, 85/10, 105/10, 125/5, 135/5, 145/3

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7/23/14 Workout (20 sets) - Push Day - Pre-Workout used was Top Secret Cardio Igniter

AM Workout

Leg Press (weight/reps)

90/30 , 90/30

Hammer Strength Incline Press (weight/reps)

20/10, 40/10, 60/10, 80/10, 100/10, 120/10, 100/10, 80/10, 60/10, 40/10, 20/30

Hammer Strength Shoulder Press (weight/reps)

50/20, 50/20, 40/16, 30/15, 20/15

Cybex Overhead Press (weight/reps)

20/20, 40/10 

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7/21/14 Workout (19 sets) - Push Day - Pre-Workout used was BodyTech Tech X Pre-Effect

AM Workout

Leg Press (weight/reps)

90/20 , 90/20, 90/20

Cybex Flyes (weight/reps)

50/20, 50/20

Cybex Bench Press (weight/reps)

50/20, 50/20, 40/16, 30/15, 20/15

Cybex Overhead Press (weight/reps)

30/20, 30/20, 30/20, 10/20 (wide grip)

Cybex Back Extension (weight/reps)

50/20, 80/20, 110/20

Cybex Calf Extension (weight/reps)

110/20, 110/20

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7/18/14 Combined Push and Pull Day Workout (23 sets) - Pre-Workout used was BSN Hyper FX and BSN Nitrix

AM Workout

Seated Leg Curls (weight/reps)

30/15, 40/10, 50/10

Leg Extensions (weight/reps)

40/20, 70/10, 80/10

Cybex Chest Press (weight/reps)

10/30, 50/5, 90/5, 150/10, 150/8, 150/6, 150/6

Cybex Rows (weight/reps)

60/15, 110/10, 170/5, 210/5, 210/8

Cybex Overhead Press (weight/reps)

30/30, 50/10, 60/10, 80/5, 100/5

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7/15/14 Push Workout (18 sets) - 1st Week of Push/Pull/Push/Pull Split - Pre-Workout used was VPX Redline RTD Wild Berry

AM Workout

Leg Press (weight/reps)*

90/30 , 180/10, 270/8, 360/5

Cybex Bench Press (weight/reps)

50/20, 30/25, 30/25, 110/8

Hammer Strength Incline Press (weight/reps)

80/10, 80/10, 80/10, 80/10

Cybex Overhead Press (weight/reps)

10/20, 20/15, 30/15, 40/15, 50/15

Cybex Tricep Extension (weight/reps)

40/20

* No rest between sets

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7/7/14 Workout - Push Day - Pre-Workout Stack - Jet Alert Caffeine, Purus Labs Noxygen, USPLabs Modern BCAA

AM Workout (weight/reps)

Warm up
Internal Rotations 20 reps
External Rotations 20 reps
Face Pulls 20 reps
Bench Press Bar Only 20 reps

Bench Press Pyramid (weight/reps)

95/10, 115/10, 135/3, 155/3, 175/3, 170/5, 155/3, 115/15, 95/7, 95/3 slow negatives

Low Band Flyes

1xFailure

Bent-Over Band Pressdowns

2xFailure

Band Pressdowns

1xFailure

One-Arm Band Dropset

1xFailure

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7/1/14 Workout - Push Day (29 sets) - Week 8 - Pre-Workout used was ABB Speed Shot and Purus Labs Noxygen

AM Workout (weight/reps)

Hammer Strength Incline Chest Press

60/5, 60/5, 80/5, 100/3, 120/3, 140/4, 160/3, 40/20

Cybex Chest Press

40/10, 50/10, 60/10, 70/10, 80/6, 90/3, 110/2, 130/1, 70/4, 50/7, 30/13, 30/10, 30/10, 40/7

Hammer Strength Chest Press

100/6, 100/4, 60/9

One-Arm Cybex Chest Flyes

70/10, 110/10

Cybex Overhead Press

30/15, 40/15 

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6/24/14 Push Day - Pre-Workout used was Jet Alert Caffeine Pills - Took 2 pills for 400 mg total (42 sets)

AM Workout (weight/reps)

One-Arm Cybex Chest Flyes

50/20, 80/20, 110/15, 150/10, 170/5 and 2 forced reps

Cybex Chest Flyes

210/2, 150/8, 90/15, 80/10, 70/12

Hammer Strength Incline Chest Press

60/12, 60/12, 80/10, 20/30

Hammer Strength Chest Press

60/12, 100/5, 140/5

Cybex Chest Press

80/5, 90/5, 150/1, 50/19

Dumbbell Incline Bench Press

10/10

Smith Machine Shrugs

135/15, 225/8, 275/5

Cybex Overhead Press

30/20, 60/15, 100/6, 80/12, 20/21

Cybex Preacher Curls

50/15, 60/7

Bent-Over Tricep Extensions

110/12, 140/8, 80/25

One-Arm Pressdowns

Right 30/12, 30/10 Left 30/17, 30/14

Dumbbell Overhead Extensions

5/10

Dumbbell Kickbacks

25/5

Cybex Tricep Extensions

30/50

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