Tues 8-28-12: Full Body
Full Body
BB Warm Up, 10 reps each:
Overhead Squat
Overhead Back Lunge
Clean Squat
Clean Back Lunge
Alternate for 3 sets each pair:
DB Walking Lunge 12 steps each- 15,20,25
Rope Tricep Extension 15 reps- 35,40,45
Free Motion Deadlift 15 reps – 100lb
Leg Raise Crunch Combo 10 reps each
Side Lunge 10 each leg
DB Bicep Curl 20 reps – 25lb
Calf Raise Bodyweight for 50 reps
Bicycle (Abs) 30 reps each side
Mon 8-27-12: Upper Body
Upper Body
Alternating sets between pushup and Pulldown exercises
Pushup Dojo (iPhone App) 45,30,25,20
Lat Pulldown (90 lbs, two handle grip) 25,20,20,15
Decline Pushup 20 (video)
Leaned Back Lat Pulldown (between each pushup set until end) 15,15,20,15
Shoulder Width Pushup 15 (video)
Tricep Pushup 15 (video)
Wide Pushup 25 (video)
Fri 8-24-12: Lower Body
Lower Body
Box Squat 135
3 sets of 15,15,20
Step Ups with Counterweight 50lb KB
3 sets of 10 each leg
Single Leg Standups
2 sets of 10
RDL Circuit 50 lb KB
(Single leg x 10, other leg x 10, 2 leg x 10)
2 sets of 30
Bench Bridge
1 min
Tues 8-21-12: Chest, Shoulders & Biceps
Upper Body Chest, Shoulders & Biceps
Bench Press 25-15-5-12-12
45-95-135-175-135
Cable Bar Incline Press 15 reps
50lbs
Shoulder Circuit: 3 rounds
DB Lateral Raise 17.5 x 20,20,15
Cable Bar Overhead Press 50 x 8,8,7
Front Raise w/ Plate 25,20 x 8,8
High Cable Neutral Rope Curl
30,40,40 x 25,20,15
Pushup-Dip Rollover Combo
1 countup set to 5 (video)
Cable Bar Bicep Curl
50 x 8,
Fri 8-17-12: Plank Challenge
Walk The Plank
For time, 10 rounds of the following:
1 minute plank
30 second side plank
30 second side plank
Total planking time of 20 minutes.
My Time: 21:25
Thur 8-16-12: Legs & Back
TUT: 45 seconds, 4 second reps unless noted
Legs and Back
Squat Hold
Bodyweight, 10 lb plate
Squat
45 (31 reps), 95, 135, 155, 95 (25 reps)
RFESS
15 lb DB for 30 seconds- drop DBs-fast reps for last 15 seconds, 15 lb (3 reps of 15 seconds each)
Supine Ball Curl
30 seconds slow, 15 seconds fast (2 sets)
TRX Row
BW, BW, BW (35 reps)
Behind Neck Pulldown
90 for 30 seconds (23 reps)
DB Shrug
50, Drop set 50-40-25 (15 seconds each)
Door Frame Rear Delt Iso
45 second hold
Tues 8-14-12: Chest, Shoulders & Biceps
TUT Training: 45 seconds (all sets), 4 second reps (3 sec negative/1 sec positive) all sets with the exception of last sets each exercise where did faster, higher rep sets (rep total in parathenses).
Upper Body (Chest, Shoulders, Biceps)
Bench Press
115, 135, 145, 95 (35 reps)
Incline DB Press
50, 50, 35 (25 reps)
DB Lateral Raise
12, 12, 8 (40 reps)
Overhead Press
55, 55
BB Bicep Curl
55, 55, 30 (22 reps)
Mon 8-13-12: Full Body
Just a day to get back in the swing of things after vacation…
Easy Sprints
40 yard jogs, runs and easy sprints about 8 reps
Total Body Circuit
One set of easy weight for 5-15 reps on several basic exercises: cable rotations, lunges, squats, pushups, pullups, planks, overhead press, dips, curls, extensions.
Sun 8-5-12: Trail Run
Today I did the Haulin’ Aspen in Bend, Oregon. Seven mile run on dirt trails and dirt roads. More elevation change than I expected and the 4000 foot base elevation took its tole on my oxygen but all in all a great run through the woods!
Wed 8-1-12: Total Body
Some overall body work just to keep the hinges loose…
Total Body
Rowing Tabata
One set of 25 reps each exercise, following a 10-5-10 (fast-slow-fast) rep scheme:
Leg Press
Leg Curl
Smith Machine Bench
Smith Machine Bent Row
DB Lateral Raise
BB Bicep Curl
Overhead DB Tricep Extension
Oblique Crunch
