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
Wed 4-3-13: Core
My wife is doing an April Ab Challenge hosted by a friend of ours, so today I joined her…
Core
2 circuits of:
Jackknife 20 reps (10 each, alternate)
Burpees 30 sec
Ab Iso Squeeze 1 min
Mountain Climbers 30 sec
Russian Twists 20 each side
High Knees 30 sec
Plank 30 sec
Squat Thrust 30 sec
Crunches 20 reps
Jumping Jacks 30 sec
Rest 2 minutes between circuits.
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
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
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
Tues 5-8-12
Upper Body Push
Bench Press 15-12-8-17-13-9
45-95-135-185-185-185
DB Incline Press 10-9-8
65-70-70
Arnold Press 25×12
DB Lateral Raise 20×15
Superset of:
Rope Tricep Pushdown 40×15
Bench Dips 10
Used Sliders for a circuit of 15-10-10-15-5 reps
Prone Knee Tucks
Regular x 15
Cross Body Knee Tucks Left x 10
CBKT Right x 10
Alternating Middle and Outside x 15
Kneeling Slide Out
Cycling between right arm, left arm and double arm reach out.
Mon 4-23-12
Lots and lots of pullups today. Just felt like doing a bunch…
Upper Body Pull
Pullups
10 sets, varied grips and apparatus:
Wide on perpendicular cage bars x 10
Wide on cage bars underhand grip x 6
Wide Behind Neck on bar x 10
Wide on bar x 9
Alternate Grip on bar x 8,7
Chinups on bar x 9
Wide on swivel grips x 7
Standard width on swivel grips x 7
Narrow swivel x 7
80 reps total
Body Row
Neutral Grip on Free Motion Cable – 3 sets of 10
Reverse Grip on bar – 3 sets of 10
Ab Wheel Rollout from pushup position
2 sets of 20
Fri 4-20-12
Lower Body
DB Lunges 4 sets of 12
20-30-40-40
Squat 3 sets of 15
135-135-135
2 supersets of:
KB Windmill 12 reps (8k-12k)
Bicycle on Airex 40 seconds
2 supersets of 15 reps:
Ball Hamstring Curl w/ Hip Extension
Ball Transfer (hands to feet)
2 supersets of:
DB Seated Calf Raise (DBs on Knees) 25 reps, 65lb
Full Situps 15 reps
Tues 4-17-12
Upper Body Pull
Rope Posture Pull 3 sets of 20
30-40-50
One Arm DB Row 4 sets of 12
60-70-70-80
Lat Pulldown 4 sets of 10
165-165 (Reverse Grip)
150-135 (Behind the Neck, Wide Grip)
Close Grip Cable Row (Standing) 3 sets of 15
60-75-75
Superset 3 sets of 10 each:
EZ Bar Upright Row 80lbs
EZ Bar Pullover 80lbs
Superset 3 sets of 10 each:
EZ Bar Bicep Curl 70lbs
Ab Wheel Rollout
Mon 4-9-12
I had a little bit extra energy today- likely from the bowl of pastel colored M&Ms I found myself sampling every half hour yesterday…
MetCon and Upper Body Pull
MetCon
10 sets each, alternating between…
DB Single Arm Snatch 5 reps each side, 25lbs-30-35-40-45-50-55-60-65-70
Pullups 5 reps
Superset 3 sets of 15:
Body Rows
Crunch on Exercise Ball (slow)
Superset 4 sets:
Lat Pulldown 135lbs – different grips, 12-10-10-10
Dead Bug 30 seconds
Superset 3 sets of 10:
Ab Wheel Rollout
Bicep Curl 45lb BB slow, 30lb DB Alternating, BB Reverse
Fri 4-6-12
Kept it very simple.
Lower Body
A collection of squats, lunges, deadlifts, curls and an work.
Tues 3-27-12
Back to a little basic workout with a client today…
Upper Body Pull
Weighted Pullups 5-5-5-3-3-3-1-1-1-1-1-1
20-25-30-35-40-45-50-55-60-65-70-80: Total 615
Finished with unweighted pullups x 15
Body Row From bar: Underhand-Overhand-Alternate-Alternate Grips
10-10-10-10
Superset of
Ab Wheel Rollouts 10-10-10
DB Bicep Curl (25lb) 10-10-10
Superset of
High Rope Rear Delt Pull (35lb) 20-20-20
Supine Plank on Bosu 30sec-30-30
Reverse BB Curl (45lb)
10-12
