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
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
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)
Tues 3-26-13: Upper Body Push
Upper Body Push
Incline Bench Press
45×10, 95×10, 135×5, 155×10,9,8,8
DB Alternating Bench Press
65 lb DBs: 2 sets of 12 reps (6 each side), 1 set of 20 reps
Arnold Press
4 sets: 10 reps at 30 lbs (alternated arms on 2nd and 4th sets)
Dips
3 sets of 10
Superset of 10 reps @ 25 lbs:
DB Fly
DB Lying Tricep Extension
Feeling a bit run down from poor sleep and coughing kids the last few nights so called it a day. Probably time for a few days off…
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
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
Tues 5-1-12
Max Push Workout
Bench Press 20-10-5-2-1-1-1-1-Fail
95-135-185-205-225-245-265-275
Incline Press 5-2-1-1-1
135-155-175-185-195
Overhead Press 5-2-1-1-Fail
95-115-125-135-150
Plank Knee Tucks on Sliders 4 sets of 15
Thur 4-26-12
Upper Body Push
Pushup Plus x 10
Bench Press 20-10-10-14-10-8
45-95-135-185-185-185
DB Incline Press 10-7-10
65-70-70
Bradford Press 10-7
85-95
Superset of:
DB Lateral Raise15-15-11
17.5-20-20
DB Skullcrusher 10-10-8
30-30-30
Bench Dips 2 sets of 20
Thur 4-5-12
Still working on a traditional routine. I guess I haven’t done much “moving naturally” lately. Probably won’t be too long before the good weather and desire to climb and jump on things gets the best of me… 
Upper Body Push
3 sets of all exercises
Bench Press (175: bodyweight)
20-10-9 reps
Incline Press (135lbs)
10-10-10
Standing Press (100lbs)
7-6-7
Skullcrushers (70lbs: narrow-wide-narrow grip)
10-10-9
Fri 3-23-12
Kept it simple today- an old fashioned upper body push workout with a little arms added at the end.
Upper Body Push
Bench Press 3-3-3-1-1-1
195-205-215-225-245-255: Total 1340
Incline Bench Press 5-5-5-5
135-155-165-165: Total 620
Superset of…
Overhead Press (95 lbs) 10-10-10-8
“Un”Cheat BB Bicep Curl (45 lbs) 10-10-10-10
Uncheat Curl: slow reps, lean slightly back on eccentric portion, lean slightly forward on concentric movement.
