Thur 4-15-14: Run & Handstand

Simple workout at the park today. Jogged, shuffled, skipped, back pedaled, and ran. After a few rounds on about 100 yard of grass, the main workout was to sprint one length and recover by walking back and doing handstands every 15-20 yards. Did about 5-6 rounds of this and finished with some 45 sec handstand holds against a fence. Good work and great fresh air and sunshine.

Mon 4-14-14: Upper Body

After a light week last week, likely a few more workouts this week. Today was similar to the last couple Mondays…

Upper Body

5 Supersets of 10 reps:
DB One Arm Row w/ Leg Up
20,30,40,50,60
BB Bent Row
80 lbs, alternating grips

5 Supersets of 10 reps:
Rev Grip Keiser Bar Row
40,50,60,70,80
BB Press
45,65,75,80,90

5 Supersets of 10 reps:
Dips
Deadlift – 90 lbs, different grips

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise – 15lb DBs (17.5lb last set)
Cable Rev Fly 11,12,13,13

4 Supersets of 12 reps:
Outward Hammer Curl 25lb
Underhand Posterior Plate Raise 10lb

Mon 4-7-14: Upper Body

Similar to last couple Mondays…

Upper Body

10 Supersets of 10 reps:
BB Bent Row
45,75,95,115,135, 5 sets @ 155
Seated One Arm DB Press
15,20,25,30,35,40,45,50,55,55

5 Supersets:
Decline Body Row
10 reps: different grip each set
BB Push Press
5 reps: 95 lbs

4 Supersets of 12 reps:
Dip
Lying DB Iso Planche Leg Raise – 12lb DBs (15lb last set)

Cable Rev Fly Tricep Extension Combo – 3 sets of 10 lb x 12 reps

Thur 4-3-14: Upper & Jump

Continuing to work on upper body strength/stamina (shoulders and back) and lower body spring/bounce/jumping…

Upper Body Strength & Lower Body Power

10 min Warmup:
Power Plate
TRX Squat Row
Jumprope
Pushups
External Rotation w/ Band

BB Bent Row
12 reps: 45,75,95,115
10 reps: 135,145
8 reps: 155,165
6 reps: 175,185

6 Supersets:
Box Jump – various heights 5-10 reps
Handstand – 2x against wall, 2x each one hand with partner support, 20-30 sec per set

4 supersets:
Broad Jump – 2x regular for 6 reps, 2x hurdle jumps for 12 reps
Lockout DB Half Raise – 10lb x 10 reps

Tues/Wed 4-1/2-14: Body Work

The last two days were simple…

Tuesday:

Went to the park and the local community center to jump, run and balance around, followed by some light sprints, skips and jogging.

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Wednesday:

Indoor rock climbing. Starting to get back into this is fun.

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Mon 3-31-14: Upper Body

Similar to two Mondays…

Upper Body

7 Supersets of 10 reps each:
Press
45,65,85,95,105,105
DB One Arm Row
35,40,45,50,55,55

4 Supersets of:
Dip – 10 reps
DB Outward Hammer Curl – 12 reps

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise 10lb DBs (12lb last set)
Cable Reverse Fly 10lbs

Lying DB Iso Planche – 15lb x 30 sec

Cable Rev Fly Iso Tricep Extension – 10 lb x 12 reps

Sat/Sun 3-29/30-14: Body Work

A weekend of some bodyweight exercise…

Saturday:

20 min of handstand work, pulling weeds in between sets. Started to work on one arm handstand and did one set of handstand pushups at the end.

Sunday:

Yard work followed by about 45 min of indoor rock climbing.

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