Josh Hillis' Workout Log

Swings, Presses, Carries

Foam Rolling - IT Band, Quads
Super Mega Firehydrant x 30s L + 30s R
Band Shoulder Circles
T-Spine Mobility with Stick

Swings 44lbs x 10
Swings 53lbs x 10
Swings 64lbs x 10
Swings 70lbs x 10
Swings 80lbs x 10
Swings 88lbs x 10

Half Kneeling Military Press 36lbs x 8L+8R
Half Kneeling Military Press 44lbs x 6L+6R 
Half Kneeling Military Press 53lbs x 4L+4R 
Half Kneeling Military Press 53lbs x 2L+2R  

Overhead Kettlebell Carry 53lbs x 30s L + 30s R
Overhead Kettlebell Carry 53lbs x 15s L + 15s R 

Quick Squat Day

Goblet Squats 20lbs x 5
Bench Pistols x 5L+3R

Goblet Squats 30lbs x 5
Bench Step Ups x 5L+3R

Goblet Squats 40lbs x 5
Bench Pistols x 5L+3R

Goblet Squats 50lbs x 5
Single Leg Hip Bridge x 5L+3R

Super Mega Fire Hydrants x 10sL+10sR
Super Mega Fire Hydrants x 10sL+10sR
Super Mega Fire Hydrants x 10sL+10sR 

Arm Day

Seated Decline Bench Curls 5 x 8 (4:1 tempo)

*fifth set followed by 3 drop sets

Prone Decline Bench Curls 3 x 8 (4:1 tempo)

Dumbbell 21's x 3 (4:1 tempo)

Dumbbell Skull Crushers 5 x 8 (4:1 tempo) 
*fifth set followed by 3 drop sets 

Cable Tri Pressdowns 4 x 10 (4:1 tempo)

One Arm Cable Tri Pressdowns 4 x 10L+10R (4:1 tempo)

Ultra Mega Firehydrants x 15s L + 15s R
Ultra Mega Firehydrants x 15s L + 15s R 

5x10 Dumbbell Bench Presses

Foam Roll x 5:00L + 2:00R

Mega Super Fire Hydrant (glute med) x 0:10L+0:10R
Mega Super Fire Hydrant (glute med) x 0:10L 

1a) Dumbbell Bench Press 40+40lbs x 10 (1:2 tempo)
1b) Overhand Pullups x 5 (1:2 tempo)

2a) Dumbbell Bench Press 50+50lbs x 10 (1:2 tempo)
2b) Overhand Pullups x 6 (1:2 tempo)

3a) Dumbbell Bench Press 50+50lbs x 10 (1:2 tempo)
3b) Overhand Pullups x 5 (1:2 tempo)

4a) Dumbbell Bench Press 50+50lbs x 10 (1:2 tempo)
4b) Overhand Pullups x 5 (1:1 tempo)

5a) Dumbbell Bench Press 50+50lbs x 10 (1:2 tempo)
5b) Overhand Pullups x 5 (1:1 tempo)

Exhausted.  Gym almost closed.  Still got in a good workout.

Two A Day Arm Day

Morning Workout: (CNS Potentiation)

All FMS Stuff

Standing Barbell Curl 2 x 8
Seated Decline Dumbbell Curl 4 x 6

Close Grip Bench Press 2 x 8
California Press 4 x 6 

Evening Workout: (Hypertrophy)

Incline Bench Curls 3 x 15
Reverse Grip Cable Pressedowns 3 x 15

High Cable Curls 3 x 15
French Press 3 x 15

Standing Dumbbell Curls 3 x 15
Cable Tri Pressdowns 3 x 15L+15R 

Reverse Grip Curls 3 x 15

A Little More Squatting/Glute Medius Work

Bodyweight Squats x 30

Split Squats 2x10 (L)

Pistols x 5 (L)
Pistols x 3 (L) 

Super Mega Firehydrant *glute med* x 15 seconds (L) and 15 seconds (R)
Super Mega Firehydrant *glute med* x 15 seconds (L) and 12 seconds (R)
Super Mega Firehydrant *glute med* x 8 seconds (L) and 8 seconds (R) 

FMS Single Leg Hip Bridge *glute med* x 15 (L)
Side Lying Hip Abduction *glute max* x 20 (L)
FMS Single Leg Hip Bridge *glute med* x 15 (L)
Side Lying Hip Abduction *glute max* x 20 (L)

Supposed to Be Swings, Squats, Presses, Pistols

Swings hurt my wrist.  Pissed off.

Front Squats sucked.

Tried some back squats, got major, major snapping in my knee again.  Was even foam rolling between sets.  Pissed off even more.

Did multiple sets of pistols on my left leg.

Did Super Mega Firehydrant *glute med exercise*.  I asked my Physical Therapist why, even though I was foam rolling 5:00 per day, I still have a massive not in my ITB, she said it's because I was doing "pussy glute med exercises" and that I needed to do her athlete version of the firehydrant.

So, supposedly when I can comfortably do 3 sets of 30 seconds on her "Super Mega Firehydrant", I'm starting to get there.  Right now I can do 10-15 seconds x 2.  I have some work to do...

Arm Day

Foam Rolling x 5:00 left leg

FMS Anterior/Posterior Loaded Hamstring Stretch
FMS Band Loaded Hip Abduction Squat
FMS Band Assisted Deep Squat
FMS Band Loaded Hip Abduction w/Ankle Dorsiflexion

Seated Decline Dumbbell Curls 5 x 8 (3:0:1:0 tempo)
***last set followed by four drop sets

EZ Bar Preacher Curls 3 x 6 (4:0:1:0 tempo)

Dumbbel Curl "21's" x 3 (could not maintain tempo or full range of motion for all 21 reps)

Dumbbell Hammer Skull Crushers 5 x 10 (3:0:1:0 tempo)
***last set followed by two drop sets 

Cable Tri Pressdowns 4 x 12 (4:0:1:0 tempo)

Overhead Band Tri Pressouts 2 x failure

Band Tri Pressdowns 2 x failure

 

Went to Wrist Surgeon

Got an X-Ray, and palpated/evalled my wrist.

He had nothing to say, but he ordered an MRI