Thur 7-26-12: Lower Body
Time Under Tension workout:
Lower Body
All sets performed for 4 second reps for a total of 45 seconds:
Bodyweight Squat Hold
3 sets
Squat
45, 65, 85, 105, 125, 145
Rear Foot Elevated Split Squat
Bodyweight, 10
Supine Ball Curl
1 set regular, 1 set high faster reps
Leg Lift Holds
3 sets
Tues 7-24-12: Upper Body
Time Under Tension workout:
Upper Body
All sets performed with 4 second reps for a total of 45 seconds:
Bench Press
95, 105, 115, 125
DB Incline Press
45 (10 sec reps), 45, 30 (fast reps)
DB Lateral Raise
10, 12, 12
Overhead Press
45
BB Bicep Curl
45, 45, 45
Fri 7-13-12: Shoulders, Biceps & Abs
Simple “beach” workout today…
Shoulders, Biceps, Abs
Stationary Bike 10 minute light pedal
Hip Flexor Stretch 2 minutes each side
Good Mornings 2 sets: bodyweight and light weight
DB Upright Row-Lateral Raise Combo (video)
7 sets of 45 sec TUT, pyramiding weights, 1:15 rest between sets
DB Angled Out Bicep Curl (video)
6 sets of 45 sec TUT, pyramid style, 1:15 rest
Cable Bicep Curl (with short bar- video)
1 set of 7 reps
High Rope Curl(neutral grip- video)
1 set of 10 reps
Partial V-Ups
3 sets of 12-15 reps
Wed 7-11-12: Full Body
Total Body Weight Training
3 basic comprehensive exercises:
BB Squat
4 sets of 45 sec TUT (1:15 rest between sets)
Close Grip Pulldown
3 sets of 9-12
DB Bench Press
3 sets of 45 seconds TUT (1:15 rest)
Supine Plank on BOSU
3 sets of 1:00 (2:00 rest)
Fri 7-6-12: Full Body
Kept it simple today…
Total Body Weight Training
Used moderate weight for 1-2 sets of general squatting, lunging, pushing and pulling exercises.
Added 3 sets of each of:
DB Upright Row/Lateral Raise Combo (alternate between reps of each)
45 Second TUT BB Bicep Curl
Crunch on Exercise Ball
Tues 7-3-12: Walk, Jog & Run
Walk-Jog-Sprint
5 miles
Alternated between walking, jogging and sprinting. Jogged first mile then entered the protocol: Walked a bit, then jogged a bit, then sprinted for 10-20 seconds. Walked to recover and then repeated.
Mon 7-2-12: Upper Body
Light Upper Body
One set each unless noted…
Pullups (weighted) – 2 sets
BB Bent Row – 4 sets (video)
45 Degree Cable Pulldown (video)
Squat Thrust Deadlift & Squat Thrust Clean & Press (video)
One Arm Cable Row/Row w/ Twist (video)
Pull Turn Push (video)
Crossover Pushup (med ball, couple different versions) (video)
Medicine Ball Pushup (video)
Plank to Pushup (video)
Hand Release Pushup (video)
BB Bicep Curl – 3 sets of 45 seconds TUT (Time Under Tension)
