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
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)
Mon 3-25-13: Pullups
Pullups
10 sets of 10 scattered throughout the day.
Whenever, wherever, whatever apparatus I was around.
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
Fri 3-15-13: Shoulders & Arms
Shoulders & Arms
4 supersets of:
LandMine Bent Row 12 reps
Overhead Press 10 reps
5 supersets of:
LandMine One Arm Arc Raise 10 reps
Keiser Bar Row 15 reps
3 supersets of:
LandMine One Arm Curl Press 10 reps
Cable High Reverse Fly 10 reps
3 supersets of:
Seated Cable Preacher Curl 8-12 reps
Tricep Rope Extension 12-15 reps
3 supersets of:
Shrug Hammer Curl 10-12 reps
Lying DB Tricep Extension 12-15 reps
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
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
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
Tues 9-4-12: Pull-ups
Pullups
6 sets of pullups, using different grips and handholds:
Regular
Chinup
Wide Grip
Regular
Fingertip on doorway (2 sets)
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)
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
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)
Thur 5-3-12
Upper Body Pull
Rope Pull 40×20, 50×20
Pullup Max (full hang, chin over bar) 25
DB Row 3 sets of 65×12
Pulldown
Reverse Grip: 165×10, 150×12
Behind Neck: 135×12
Behind Neck Wide Grip: 120×12
2 Supersets of 10 reps:
EZ Bar Upright Row 80lbs
EZ Bar Pullover 80lbs
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
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
Tues 4-3-12
Another traditional weight training workout…
Upper Body Pull
Dead Hang Pullups 19
Lat Pulldown (112 lbs)
4 sets of 10 – 2 sets to front, 2 sets behind head
DB Row (65lb)
3 sets of 12
Seated Dual Cable Row (100lb)
4 sets of 10
Superset of:
Bent DB Reverse Fly 10lb x 20, 15lb x 15
Supinating DB Curl 25lb x 12, 10
Superset of:
Cable Reverse Fly 10lb x 10, 10
Standing Dual Cable Curl 50lb x 10, 10
Superset of:
Weighted V Situps 12lb CorBall x 15, 15
Rope Neutral Grip Preacher Curl 30 x 12, 12
