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

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

Mon 3-24-14: Upper Body

Similar to last week…

Upper Body

Barbell Superset:
Bent Row
Press

45×15,65×15,75×12,85×10,95×8,105×6,115×5,125×4,135×3,145×2,115×5,105×7,95×8
(Total of 100 reps each)

Jump Pullup
Countdown 10 to 1:

Barbell (95 lbs) Superset of:
Bicep Curl 5 reps
Deadlift 10 reps

Thur 3-20-14: Full Body

Jumped and moved around the gym today…

Full Body

Railroader (video)
8 sets of 12 reps: 10,14,18,20,24,28,32,36 (total weight)

4 supersets of:
Skin the Cat x 5
Inchworm x 5

5 supersets of:
Body Row x 10
Box Jumps (44″) x 3

4 supersets of:
Cable Rotation – 10 reps @ 20,25,30,35
Handstand on Wall – 30 sec

Row
5 sets of 100m, 20 sec rest between

Mon 3-17-14: Upper Body

After a little break from lifting to focus on bodyweight and movement exercise for American Ninja Warrior, went back to some simple weight training today…

Upper Body

Barbell Superset:
Bent Row
Press

45×25,55×20,65×15,75×12,85×10,95×8,105×6,115×5,125×4,135×3,145×2,155×1
(Total of 111 reps each)

Countdown 10 to 1:
Tuck Jump
Pullup

Tues 3-4-14: Upper Body

Similar to two weeks ago…

Upper Body

Power Clean & Press/Jerk
5 reps: 45,65,85,105,125
1 rep: 145,165,185,195

4 Alternating sets of:
Hang Power Clean
3 reps: 195,195,195,135
Weighted Dips
5 reps: BW,40,60,70

Rope Pullups
4 sets of 4

Tues 2-25-14: Upper Body

Similar to two weeks ago…

Upper Body

Jump Power Clean
5 reps: 65,65,75,95

8 Alternating sets:
Jump Power Clean
5 reps: 115,125,145,165
3 reps: 175,185
2 reps: 195
Drop set: 205×1,175×2,145×3,95×5
Weighted Dips
5 reps: BW,35,50,65,80,90
4 reps: 100
Drop set: 110×3, BWx12

4 Alternating sets:
Weighted Pullups
5 reps: 35,55,55 (Overhand, Underhand, Neutral)
Drop set: 55×5, BWx6 (Overhand, Neutral)
DB Box Jump (18″)
5 reps: 15,20,20,20

Tues 2-18-14: Upper Body

Similar to last week…

Upper Body

Power Clean & Press/Jerk
5 reps: 45,45,65,95,115
1 rep: 135,155,165,175,185,195,205,185

10 Alternating sets of:
Hang Power Clean
3 reps: 185,185,185,175,175
Weighted Dips
5 reps: BW,35,50,65,80,85

Weighted Pullups
6 sets of 5 reps: 35,50,50,50,50,50
(Overhand, Underhand, Neutral, Overhand Plyo x 3 sets)