Mon 4-29-13: Upper Body
Upper Body
Bench Press
45×20, 95×10, 135×10 (followed by Cable Reverse Flys)
185×19 (followed by Cable Reverse Flys and 20 push-ups)
3 sets of 185×5
135×14
Dual Cable Lat Pulldown (alternated sets between neutral and wide pull)
70×15,90×12,105×10,120×8,135×6,150×4,165×2,90×20
3 compound sets of 12 reps each with 45lb DBs:
DB Pullover
DB Anchored Leg Raise
DB Crunch to Toes
3 compound sets of 10 reps each:
TRX Fly
TRX Reverse Fly
Ab Wheel Rollouts
Fri 4-26-13: Shoulders, Back & Arms
Shoulders, Back & Arms
Shoulder Press
10 reps: 45,65,75,80,85,85,85
20 reps: 90
Incline Bench DB Reverse Fly
5 sets of 12 @ 15lbs
Side Plank Cable Row
4 sets of 10 @ 25lbs
4 Supersets of 12 reps each:
DB Seated Bicep Curl 25,30,30,30
DB Lying Tricep Extension 25,30,30,30
BB Reverse Curl
3 sets of 10 @ 45lbs
Fri 4-19-13: Squat, Deadlift, Chin
More simplicity…
Squat
10 reps: 45,95
5 reps: 135
3 reps: 185
1 rep: 225,275,315,345,365
Deadlift
5 reps: 135
3 reps: 225
1 rep: 275,315
Was going to do a few heavier singles but back twinged a bit so I decided to move on.
Weighted Chin-up
5 reps: BW
3 reps: +10,+20
1 rep: +30,+40,+50,+60,+70,+80,+90,+100
5 reps: +50
12 reps: BW
Wed 4-17-13: Bench Press
Simple day again…
Bench Press
**Used 15 reps of moderate weight Cable Reverse Flys between each set of bench press to reinforce posture.
Bench Press
15 reps: 45
10 reps: 95,135
5 reps: 185
1 rep: 225,245,255,265,275
15 reps: 135
Sat 4-13-13: Upper Body Randomness
Took a page from Art Devany’s book: Complex Task Exercise.
Upper Body
Walked into my local Crunch Fitness and just did whatever upper body exercise that was before me. Used the randomness of Devany’s nature, using whatever weight was on the machine, barbell or dumbbell and pumped out reps, with no real number or outcome in mind. Just like a kid, did the exercise until it got hard or I got tired of it and them moved on to something else. Refreshing approach that I do every once in a while for a nice change of pace. Great workout that almost always leaves me sore as well…
Thur 4-11-13: Lower Body Volume
Some lower body volume to match Tuesday’s upper body volume day…
Lower Body Volume
10 supersets of 10 reps each:
Lying Hamstring Ball Curl
Squat (135 lbs)
5 supersets of 10 reps each:
Deep Step Up (10 each leg)
Leg Raise and Crunch Combo
5 supersets of 10 reps each:
Side Lunge (10 each leg)
Leg Raise and Crunch Combo
Tues 4-9-13: Upper Body Volume
Very simple today. Volume without too much stress…
Upper Body Volume
10 sets of 10 of each:
Overhead Press (65 lbs)
Dual Cable Lat Pulldown (90 lbs)
15 Degree Incline Bench Press (115 lbs)
Fri 4-5-13: Full Body
Full Body
Alternating DB Curl & Press
One Arm DB Bench (half off bench)
Overhead Squat
Cable Push Pull 2 sets (video)
One Arm Cable Press 5 sets (video)
Uneven Depth Push-up to Balance (video)
Giant set of:
20 Overhead Squats
25 Overhead Presses
30 Hang Cleans
35 Back Squats
40 Push-ups
45 Cable Reverse Flys
50 Jump Squats
Fri 3-22-13: Back, Shoulders & Arms
Back, Shoulders & Arms
45 Degree Lat Pulldown
10 sets of 10
30,45,60,75,90,105,120,135,150,150
3 supersets of:
DB Arc Row 10 reps @ 40,45,50
DB Bent Reverse Fly 12 reps @ 10
3 supersets of:
Cable Iso Alternating Row 10 reps @ 90
DB Bent Reverse Fly 12 reps @ 10 (not a typo, did this again)
4 supersets of 15 reps:
DB Curl w/ Fat Gripz 15,20,20,20
Dual Cable Shrug 100lbs
DB Hammer Curl, Press, Tricep Extension Combo
3 sets with 20lb DBs
1st set: alternate arms for 8 reps
2nd set: one side count up 1-5
3rd set: one side count down 5-1
Tues 3-19-13: Chest & Back
Chest & Back
3 supersets of:
TRX Row 15 reps
Bench Press 45×20, 95×12, 135×10
Bench Press
185 x 16,10,9,10
3 supersets of:
Chin-up 10,10,8
Incline DB Press 60×10
4 supersets of 12 reps:
Dual Cable Wide Pulldown 90lbs
Cable Crossgrip Reverse Fly 10lbs
Tues 3-12-13: Upper Body
Upper Body
Alternate 6 sets each:
Bench Press
10 reps @ 65,115,165
185 for 6,8,11
Chin-ups
10,10,10,10,8,9
Superset 3 sets of 12 reps:
DB Incline Press 50,55,55
Dual Cable Wide Pulldown 90
4 circuits of:
Push-ups (Speed x 10, Speed x 15, Plyo x 10, Plyo x 15)
Bear Crawl (20 yards forward, 20 yd backward)
Cable Reverse Fly (7.5lbs) 10,15,10,15
Fri 3-8-13: Shoulders & Arms
Shoulders & Arms
BB Wide Grip Upight Row 7 sets of 12 @ 45-75lbs
3 supersets of 12 reps:
DB Arc Row 40lbs
DB One Arm Bent Rev Fly 15lbs
3 supersets of 10 reps:
DB Eagle Raise 15lbs
DB Curl & Press 15 lbs
3 supersets of 12 reps:
Dual Cable Bicep Curl 40lbs
High Cable Reverse Fly 30lbs
3 supersets of 15 reps:
Kneeling Dual Cable High Curl 45lbs
Dual Cable Tricep Extension 45lbs
Tues 3-5-13: The Mantathalon
The Mantathalon
A client and I took on a cool exercise challenge today. My buddy Bryan over at Frontdive Fitness sent me the workout Mantathalon from T-Nation last week so today we gave it a shot. Developed by Martin Rooney (well known strength and conditioning coach) to test modern day athletes, the competition encompasses 5 events. Using bodyweight for weight and proportion, each competitor has 20 minutes to complete one attempt to failure (or 20 rep max) of the following exercises in this order:
1. Bodyweight Bench Press
2. Chin-up
3. Half Bodyweight Overhead Press
4. +25% Bodyweight Dip
5. Half Bodyweight BB Curl
Max score is 100- Add your reps up and see where you rank. Check out the link above for the article and videos with description, form guidelines and ranking chart.
At a bodyweight of 172, for simplicity I used 170 for the bench press, 85 for the overhead press and curl and 42.5 for the weighted dip.
A challenging workout that was fun to give a go at. I probably won’t do it often but might use it every few months to remeasure.
Mantathalon Final Score: 20+20+18+16+16=90
After the Mantathalon added:
Lat Pulldown 3 sets of 10
Seated Alternating Iso Row 2 sets of 8
Seated Row 2 sets of 10
Hang Power Clean & Press 2 sets of 10 @ 85lb
Thur 2-21-13: Shoulders, Biceps & Core
Shoulders, Biceps & Core
Warmup:
Powerplate 1 min
Back Lunge To Kick 10 reps (video)
2 supersets of:
Cuban Press 10 reps @ 15,20lbs
Cable Rev Fly (used beginning half of rep only) 25 reps @ 7.5lbs (video)
4 supersets of:
Hang Power Clean 12 reps @ 45,95,95,95
BB Curl (slow eccentric) 12@45, 8 reps @65,65,65
Ball Crunch (legs straight) 25 reps (video)
3 supersets of:
BB Shrug 185×12 reps (14 last set)
Cable Rev Fly 10×15 reps (11 reps last set)
DB Hammer Curl 30×12 reps
An Wheel Rollout 12 reps (10 last set)
Pull-up/Knee Tuck Combo 7 reps (video)
Wall Posture Iso 30 sec
Rope Face Pull 100 rep drop set (20 reps each @ 50,40,30,22.5,15 lbs)
Wall Posture Iso 30 sec
Sun 2-17-13: Back & Shoulders
Back & Shoulders
Warmup:
Rowing Machine 2 min
Endless Rope 1 min
Battle Ropes 1 min
Superset:
Pullups
5 sets of various grips, ranging from7-12 reps.
Seated Hammer Strength Shoulder Press
4 sets various styles, 8-12 reps, 90lbs
Various back and shoulder exercise (random circuit), including:
One Arm Assisted Pull-up
DB Lateral Raise
Seated Row
Machine Lateral Row
Machine Rev Fly
BB Hang Clean & Press
Sun 2-10-13 to Thur 2-14-13: Full Body
The last week saw a few general workouts not structured enough to keep track of. Here’s the synopsis of each…
Sun 2-10-13
Lower Body and Core
Collection of misc exercises including:
Machine:
Leg Curl
Leg Extension
Calf Extension
Squat
4 directional flexion/extension on
Hyperextension Chair
Tues 2-12-13
Pull
Various versions of:
Pull-ups
Rows
Pulldowns
Deadlifts
Kettlebell Swings
Thur 2-14-13
Push
Various versions of:
Push-ups
DB Bench
DB Incline Bench
Dips
Fri 2-8-13: Traps & Biceps
A little bodybuilding work today- just for fun…
Traps and Biceps
Superset:
BB Shrug 15 reps of 45,95,145 (6 sets)
DB Bicep Curl 15×15,20×12,25×10,30×10,35×8 (3sets),25×8 (slow eccentric)
Superset:
Two Handle High Pull (video) 10×20,15×25,20×20,25×15,20×10 eccentric & 25 quick
High Neutral Grip Rope Curl (video) 10×20,20×20,25×15,30×15,35×12
Thur 2-7-13: Upper Body Push
Traditional push workout:
5 min misc chest & shoulder warmup
Cuban Press 3 sets of 10 (8,18,30lb bar)
Incline Bench (15 degrees)
45×20,95×10,135×6,2 sets of 175×8, slow eccentric sets of 165×6,155×6,145×7
Dips
BWx5,35×6,4 sets of 40×7
Lateral Raise DB
15×15, 20×12, slow eccentric 20×8 (2 sets),17.5×8,15×8
BB Overhead Press
3 sets of 10 (slow eccentric)
Fri 9-14-12: Shoulders & Arms
Shoulders & Arms
DB Shoulder Press 2 sets of 15
15,20
Bradford Press 3 sets of 10 reps
85,95,95
3 Supersets of 10 reps each with 30lb DBs:
DB Upright Row
Shoulder Press
DB Transitional Raises 10lb, 3 sets of 10 cycles
3 Supersets of:
EZ Bar Bicep Curl 60lb x 15 reps
Bench Dip 20 reps
3 Supersets of 20 reps each:
Overhead Rope Extension 50lb
High Rope Curl 35lb
EZ Bar Reverse Curl 20lbs x 25 reps
Tues 9-11-12: Legs & Back
Legs & Back
Superset 4 times:
Cable Rotation 15 reps of 15,25,35,45 lbs
PowerPlate 1 min – Standing
Romanian Deadlift (RDL) (video) 10 reps
65,115,155
Suitcase Deadlift (video) 10 reps, 5 each side, 135lbs
One Arm Deadlift (video) 10 reps, 5 each side, 135 lbs
Bench Bridge Iso (video) 1 minute
Single Leg Bench Bridge (video) 15 each leg
TRX Single Leg Squat (video) 20 each leg
Migrating Pullups (video) 18 reps
Seated Row (video) 15 reps @ 80lbs
Iso Alternating Seated Row (video) 2 sets of 10 each arm
Fri 9-7-12: Shoulders, Triceps & Abs
Upper Body
Shoulders, Triceps and Abs
Overhead Press
Weight: 45-65-85-95-105-115-95-65
Reps: 15-10-8-6-4-5-7-23
3 Supersets of:
DB Shrug 50×15
DB Lateral Raise 20×15
3 Supersets of:
V-Up 15 reps
Tricep Bar Pushdown 40×20,50×15,55×15
Mon 9-3-12: Squats
Squats
Warm-up with:
10 walk
Bodyweight Squats
Overhead Squat (video)
Pistol Squat
Barbell Squat 5 reps each set
45,135,185
225 (3 sets)
235-185-135 Drop Set
