05/25/12
Resting for 2 days (05/25 and 05/26). Body is achy and sore from double workouts. Shin splints are feeling like fine crystal. Friday I am canoeing for 8 hours light to heavy paddling, but mostly drinking and binge eating. Saturday feeling soft and fat from the binge eating the day before. Wanted to go the gym, but need much needed rest. I was supposed to workout after an early AM training session, but power was out at gym. My body is probably thanking that storm.
Sunday, May 27, 2012
Workout 1: Legs (light) & Workout 2: Legs (volume)
05/24/12
Workout 1:
Treadmill Warmup 10 minutes
C2 Rowing 2 miles
Leg Press x 3
Extensions x 3
Curls x 3
Deadlifts x 3
C2 Rowing 2 miles
Workout 2:
Lunges 60 seconds x 3
No rest between exercises.
Series 1:
Box Jump x 10
Rear Squat (185) x 10
Body Squat x 10
Repeat series x 3
Series 2:
Body Squat x 15
Extensions (130) 12
Repeat series x 3
Series 3:
Leg Press (460) x 10
Body Squat x 20
Repeat series x 3
Curls (130) 15, 15, 15, 15
Lunges 60 seconds x 2
Workout 1:
Treadmill Warmup 10 minutes
C2 Rowing 2 miles
Leg Press x 3
Extensions x 3
Curls x 3
Deadlifts x 3
C2 Rowing 2 miles
Workout 2:
Lunges 60 seconds x 3
No rest between exercises.
Series 1:
Box Jump x 10
Rear Squat (185) x 10
Body Squat x 10
Repeat series x 3
Series 2:
Body Squat x 15
Extensions (130) 12
Repeat series x 3
Series 3:
Leg Press (460) x 10
Body Squat x 20
Repeat series x 3
Curls (130) 15, 15, 15, 15
Lunges 60 seconds x 2
Workout 1: Chest & Sprints, Workout 2: Shoulders
05/23/12
Workout 1:
Warmup, Pushups x 100 (3:29)
Bench (135) 20, (225) 10, (275) 7, (225) 9, (155) 10
Incline DB Fly (50) 10, 10, 8
Sprints (25 - 40 yard variations) 15 - 20
wasn't really keeping track, but we did a lot of doubles and triples.
Workout 2:
Run .25 mile (1:35)
Handstand Pushups x 30
Military Press/Push Press (135) 15, 9, 9, (95) 9, (55) 30
Side Raise (superset with DB Press) (25) 15, 12, 10, 9
DB Press (25) 10, 10, 10, 10
Cable Rear Fly (17.5) 12, (22.5) 11, 12, 8
Run .25 miles x 4 (1:50)
Workout 1:
Warmup, Pushups x 100 (3:29)
Bench (135) 20, (225) 10, (275) 7, (225) 9, (155) 10
Incline DB Fly (50) 10, 10, 8
Sprints (25 - 40 yard variations) 15 - 20
wasn't really keeping track, but we did a lot of doubles and triples.
Workout 2:
Run .25 mile (1:35)
Handstand Pushups x 30
Military Press/Push Press (135) 15, 9, 9, (95) 9, (55) 30
Side Raise (superset with DB Press) (25) 15, 12, 10, 9
DB Press (25) 10, 10, 10, 10
Cable Rear Fly (17.5) 12, (22.5) 11, 12, 8
Run .25 miles x 4 (1:50)
Wednesday, May 23, 2012
Workout 1: Pulls & Abs / Workout 2: Abs & Calves
05/22/12
Workout 1:
Warmup 5 minutes
Row machine 5 minutes
Minimal rest periods between exercises.
Plank 60 sec.
Battle Ropes 45 sec.
Russian Twist 30 sec.
Rope Pulleys (upright) 60 sec.
Curl Press (45) x 10
Medicine ball Situp x 20
Barbell Row (95) x 10
DB Twist 30 sec.
Leg Raise x 20
L-Pullups x 10
Repeat series x 3
Workout 2:
No rest between exercises.
Plank 60 sec.
Side Plank (R) 30 sec.
Medicine ball Situp x 20
Side Plank (L) 30 sec.
Repeat series x 3
Rope Crunch (82.5) 25, 20, 20, 20
Calf Raise (smith machine) (160) x 20, 20, 20, 20
Decline Situps x 15, 15, 15
Workout 1:
Warmup 5 minutes
Row machine 5 minutes
Minimal rest periods between exercises.
Plank 60 sec.
Battle Ropes 45 sec.
Russian Twist 30 sec.
Rope Pulleys (upright) 60 sec.
Curl Press (45) x 10
Medicine ball Situp x 20
Barbell Row (95) x 10
DB Twist 30 sec.
Leg Raise x 20
L-Pullups x 10
Repeat series x 3
Workout 2:
No rest between exercises.
Plank 60 sec.
Side Plank (R) 30 sec.
Medicine ball Situp x 20
Side Plank (L) 30 sec.
Repeat series x 3
Rope Crunch (82.5) 25, 20, 20, 20
Calf Raise (smith machine) (160) x 20, 20, 20, 20
Decline Situps x 15, 15, 15
Monday, May 21, 2012
Workout 1 (quads) & Workout 2 (ouch)
05/21/12
Workout 1:
Jump rope 5 minutes
Lunges 1 minute x 3
Minimal rest between exercises.
Series 1:
Box Jump x 10
Overhead Squat (115) x 10
Body Squat x 10
Repeat series x 3
Series 2:
Front Squat (135) x 10
Body Squat x 20
Repeat series x 3
Series 3:
Leg Press (feet low) (550) x 10
Body Squat x 10
Repeat series x 3
Workout 2:
1 mile run (9:00)
Burpies x 100 (7:10)
Pullups x 100 (8:45)
Pushups x 150 (7:50)
Body Squats x 300 (15:50)
Burpies x 50 (4:56)
.5 mile run (5:00)
ouch!
Workout 1:
Jump rope 5 minutes
Lunges 1 minute x 3
Minimal rest between exercises.
Series 1:
Box Jump x 10
Overhead Squat (115) x 10
Body Squat x 10
Repeat series x 3
Series 2:
Front Squat (135) x 10
Body Squat x 20
Repeat series x 3
Series 3:
Leg Press (feet low) (550) x 10
Body Squat x 10
Repeat series x 3
Workout 2:
1 mile run (9:00)
Burpies x 100 (7:10)
Pullups x 100 (8:45)
Pushups x 150 (7:50)
Body Squats x 300 (15:50)
Burpies x 50 (4:56)
.5 mile run (5:00)
ouch!
Sunday, May 20, 2012
Cardio & Arms
05/20/12
Run 1 mile (9:30 minutes)
Burpies x 100 (6:49 minutes)
Triceps:
Cable Overhead Extension (with rope): (32.5) 12, (37.5) 12, (42.5) 12
Ez Bar Overhead Extension: (65) 12, 12, 12
Rope Press Down: (30) 12, 12, 12
Biceps:
HS Machine Curl: (110) 12, 12, 12
Incline DB Curl (superset with bar curl): (40) 12, 12, 12
Fat Bar Curl (close grip): (24) 11, 11, 11
Hammer Curl: (40) 11, 12, 11
Run 1 mile (9:30 minutes)
Burpies x 100 (6:49 minutes)
Triceps:
Cable Overhead Extension (with rope): (32.5) 12, (37.5) 12, (42.5) 12
Ez Bar Overhead Extension: (65) 12, 12, 12
Rope Press Down: (30) 12, 12, 12
Biceps:
HS Machine Curl: (110) 12, 12, 12
Incline DB Curl (superset with bar curl): (40) 12, 12, 12
Fat Bar Curl (close grip): (24) 11, 11, 11
Hammer Curl: (40) 11, 12, 11
Saturday, May 19, 2012
Shoulders
05/19/12
Run 1 mile
Short rest periods between sets and exercises.
Pullups (weighted) (45) 3, 4, 4, 2, (70) 2, 2 (no weight w/kip) 15
Handstand pushups x 10, 10, 10
Dips (weighted) (70) x 10, 10, 8
Military/Push Jerk (135) x 10, 8/2, 7/2
DB Side Raises (25) x 10, 10, 10
Rear Delt Flyes (25) x 10, 10, 10
100 yard sprints x 5
Run 1 mile
Short rest periods between sets and exercises.
Pullups (weighted) (45) 3, 4, 4, 2, (70) 2, 2 (no weight w/kip) 15
Handstand pushups x 10, 10, 10
Dips (weighted) (70) x 10, 10, 8
Military/Push Jerk (135) x 10, 8/2, 7/2
DB Side Raises (25) x 10, 10, 10
Rear Delt Flyes (25) x 10, 10, 10
100 yard sprints x 5
Workout 1: Body Circuit / Workout 2: Hams & Calves
05/17/12
Workout 1:
10 minute Warmup
Minimal Rest Periods between exercises.
Body Squats x 20
Pushups x 20
Rope Pulleys 60 seconds
Plank w/DB Row (25) x 20
Battle Ropes 30 seconds
Russian Twist 30 seconds
Ring Dips x 8
Rope Pulleys 60 seconds
Thrusters (95) x 10
Deadlift (95) x 10
Plank 60 seconds
Repeat x 3
Workout 2:
Warmup, Lunges (60 seconds) x 3
Seated Curls (110) x 15, 15, 15, (170) 10
Stiff Leg Deadlift (180) 10, 10, (130) 8, (100) 8
Leg Press & Body Squats
A set of body squats is performed immediately followed by leg presses. 3 Sets for leg presses. Each set consists 2 smaller sets of 10-15 reps with feet high on the sled, followed by 2 sets of 10 - 15 reps with feet low on the sled. 30 second rest periods between high and low sets are done in the seat with feet upright and above the heart to restrict blood flow to the legs. Once the set of 4 is completed a set of body squats are done immediately after.
Body Squats x 20
Leg Press (450) x 15 hi, 15 hi, 15 lo, 15, 15 lo,
Body Squats x 20
Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squats x 10
Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squat x 10
Workout 1:
10 minute Warmup
Minimal Rest Periods between exercises.
Body Squats x 20
Pushups x 20
Rope Pulleys 60 seconds
Plank w/DB Row (25) x 20
Battle Ropes 30 seconds
Russian Twist 30 seconds
Ring Dips x 8
Rope Pulleys 60 seconds
Thrusters (95) x 10
Deadlift (95) x 10
Plank 60 seconds
Repeat x 3
Workout 2:
Warmup, Lunges (60 seconds) x 3
Seated Curls (110) x 15, 15, 15, (170) 10
Stiff Leg Deadlift (180) 10, 10, (130) 8, (100) 8
Leg Press & Body Squats
A set of body squats is performed immediately followed by leg presses. 3 Sets for leg presses. Each set consists 2 smaller sets of 10-15 reps with feet high on the sled, followed by 2 sets of 10 - 15 reps with feet low on the sled. 30 second rest periods between high and low sets are done in the seat with feet upright and above the heart to restrict blood flow to the legs. Once the set of 4 is completed a set of body squats are done immediately after.
Body Squats x 20
Leg Press (450) x 15 hi, 15 hi, 15 lo, 15, 15 lo,
Body Squats x 20
Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squats x 10
Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squat x 10
Wednesday, May 16, 2012
Circuit (Chest)
05/16/12
Arm Circles (various) 2:30 minutes
Pushups x 100 (3:45) minutes
Minimal Rest periods between exercises.
Bench Press (135) x 20, (225) x10 (second and third set)
Burpie with Box Jump x 10
Pushups x10
Repeat series x3
Minimal Rest between exercises.
DB flys (slight incline) (50) x10
Decline Isolateral Press (190) x10
Pushups x10
Burpies x10
Repeat series x3
Sanbag Sprints:
Sprint 25 yards, pick up 50 lbs sandbag sprint 25 yards x2, drop sand bag sprint 25 yards
repeat x5
time (23.31 seconds)
Arm Circles (various) 2:30 minutes
Pushups x 100 (3:45) minutes
Minimal Rest periods between exercises.
Bench Press (135) x 20, (225) x10 (second and third set)
Burpie with Box Jump x 10
Pushups x10
Repeat series x3
Minimal Rest between exercises.
DB flys (slight incline) (50) x10
Decline Isolateral Press (190) x10
Pushups x10
Burpies x10
Repeat series x3
Sanbag Sprints:
Sprint 25 yards, pick up 50 lbs sandbag sprint 25 yards x2, drop sand bag sprint 25 yards
repeat x5
time (23.31 seconds)
Circuit (full body)
05/15/12
Run 1 mile
Minimal rest between the following exercises.
Pushups x20
Burpees x 10
Pullups x10
Battle Ropes 30 seconds
Body Squat x 20
Plank 60 seconds
Rope Pulleys 60 seconds
Crunches 30 seconds
Body Squats x20
Curl Press (45) x 10
Pullups x 10
Rope Pulleys 60 seconds
Repeat series x3
Run 1 mile
Run 1 mile
Minimal rest between the following exercises.
Pushups x20
Burpees x 10
Pullups x10
Battle Ropes 30 seconds
Body Squat x 20
Plank 60 seconds
Rope Pulleys 60 seconds
Crunches 30 seconds
Body Squats x20
Curl Press (45) x 10
Pullups x 10
Rope Pulleys 60 seconds
Repeat series x3
Run 1 mile
Monday, May 14, 2012
Circuit (full body)
05/14/12
Run 1 mile
Minimal rest between exercises.
Round 1:
Cable Rows (100) x100
Burpies with Box Jump x20
Pullups x30
Thrusters (95) x20
Run 1 mile
Minimal rest between exercises.
Round 1:
Cable Rows (100) x100
Burpies with Box Jump x20
Pullups x30
Thrusters (95) x20
Round 2:
Cable Rows (100) x50
Burpies with Box Jump x15
Pullups x20
Thrusters (95) x15
Round 3:
Cable Rows (100) x20
Burpies with Box Jump x10
Pullups x10
Thrusters (95) x10
Run 1 mile
Circuit (burpies, arms & shoulders)
05/11/12
Run 1 mile
Series 1:
Minimal rest periods between exercises.
Chinups x 10
Cable Curls x 10
Dips x10
Triceps Pressdown (with Rope) x10
Burpies x10
Repeat x4
Series 2:
Handstand Pushup x10
Bar Curls x 50
Burpies x10
Repeat x3
Series 3:
DB Press (standing) (50) x10
Hammer Curls (50) x10
Burpies x10
Repeat x2
Run 1 mile
Run 1 mile
Series 1:
Minimal rest periods between exercises.
Chinups x 10
Cable Curls x 10
Dips x10
Triceps Pressdown (with Rope) x10
Burpies x10
Repeat x4
Series 2:
Handstand Pushup x10
Bar Curls x 50
Burpies x10
Repeat x3
Series 3:
DB Press (standing) (50) x10
Hammer Curls (50) x10
Burpies x10
Repeat x2
Run 1 mile
The Murph Workout (crossfit)
05/10/12
Run 1 mile
100 pullups
200 pushups
300 Air Squats
Run 1 mile
total time: 55 minutes
Run 1 mile
100 pullups
200 pushups
300 Air Squats
Run 1 mile
total time: 55 minutes
Workout 1: Circuit (Back/Pulling) Workout 2: (Full Body)
05/09/12
Workout 1:
Run 1 mile
Minimal rest between exercises
Pushups x20
Rope Pulleys 60 seconds
Straight Arm Pulldowns x10
Crunches 30 seconds
Plank 60 seconds
Rope Pulleys 60 seconds
Wide Grip Pullups x 10
Pushups x 20
DB Oblique Twist
Repeat x3
Workout 2:
Run 1 mile
Minimal rest periods between exercises.
Thrusters (115) x10
Box Jumps x10
Wide Grip Pullups x 10
Deadlifts (225) x10
Repeat x3
Run 1 mile
Workout 1:
Run 1 mile
Minimal rest between exercises
Pushups x20
Rope Pulleys 60 seconds
Straight Arm Pulldowns x10
Crunches 30 seconds
Plank 60 seconds
Rope Pulleys 60 seconds
Wide Grip Pullups x 10
Pushups x 20
DB Oblique Twist
Repeat x3
Workout 2:
Run 1 mile
Minimal rest periods between exercises.
Thrusters (115) x10
Box Jumps x10
Wide Grip Pullups x 10
Deadlifts (225) x10
Repeat x3
Run 1 mile
Circuit (pushups)
05/08/12
Run 1 mile
Following exercises are done with minimal rest periods, if any!
Handstand Pushups x10
Burpies x10
Medicine Ball, Situp to stand (with ball overhead) x10
Bird Dog Pushup x10
Drag & Carry (90 and 50 lbs sandbags) 60 seconds
Plank 60 seconds
Pushups x20
DB oblique twist 30 seconds
Repeat series x3
Run 1 mile
Run 1 mile
Following exercises are done with minimal rest periods, if any!
Handstand Pushups x10
Burpies x10
Medicine Ball, Situp to stand (with ball overhead) x10
Bird Dog Pushup x10
Drag & Carry (90 and 50 lbs sandbags) 60 seconds
Plank 60 seconds
Pushups x20
DB oblique twist 30 seconds
Repeat series x3
Run 1 mile
Tuesday, May 8, 2012
Workout 1: Arms & Calves & Workout 2: Circuit
05/07/12
Arms:
Tricpes Rope Press: (42.5) 15, 15, 15, 15
Overhead Rope Extension: (32.5) 12, 10, 10
Overhead EZ Bar Extension: (55) 15, 12, 12
DB Extension: (25) 10, 10, 10
LF Machine Curl: (130) 12, 12, 12, 11
Bar Curl: (65) 12, 12, 12
Incline DB Curl: (35) 12, 12, 12
EX Bar Curl (close grip): (65) 12, 12, 10
Calves:
Seated Raise: (150) 15, 15, 15, 15
Standing Press: (160) 20, 20, 20, 20
Ran 1 mile at 7mph
Circuit (broken up into 2 parts):
Part 1
Run .5 miles (6.5 - 8mph, 1-2 incline)
Pullups: 10, 10
Curls: (47.5) 15, 15
Dips: 15, 15
Triceps Rope Press: (32.5) 15, 15
Part 2
Repeat Circuit x3, rest as necessary
Burpee: 10
Jump Squat: 10
Side Shufle: 30 sec.
Medball Situp: 10
Box Jump: 10
Lateral Jumps: 30 sec.
Alternate Plank: 30 sec.
Front Squat: (24) 20
Walking Lunges: 60 sec.
Arms:
Tricpes Rope Press: (42.5) 15, 15, 15, 15
Overhead Rope Extension: (32.5) 12, 10, 10
Overhead EZ Bar Extension: (55) 15, 12, 12
DB Extension: (25) 10, 10, 10
LF Machine Curl: (130) 12, 12, 12, 11
Bar Curl: (65) 12, 12, 12
Incline DB Curl: (35) 12, 12, 12
EX Bar Curl (close grip): (65) 12, 12, 10
Calves:
Seated Raise: (150) 15, 15, 15, 15
Standing Press: (160) 20, 20, 20, 20
Ran 1 mile at 7mph
Circuit (broken up into 2 parts):
Part 1
Run .5 miles (6.5 - 8mph, 1-2 incline)
Pullups: 10, 10
Curls: (47.5) 15, 15
Dips: 15, 15
Triceps Rope Press: (32.5) 15, 15
Part 2
Repeat Circuit x3, rest as necessary
Burpee: 10
Jump Squat: 10
Side Shufle: 30 sec.
Medball Situp: 10
Box Jump: 10
Lateral Jumps: 30 sec.
Alternate Plank: 30 sec.
Front Squat: (24) 20
Walking Lunges: 60 sec.
Legs
05/05/12
Warm up, Walking Lunges: 60 sec. x2
Extensions: (130) 15, (150) 10, (170) 10
Squat: 3 dropsets: [(315) 8, (135) 10], (275) 9, (185) 10], [(225) 10, (185) 10]
Leg Press (feet low): (550) 15, 15, (640) 12
Leg Press (feet high): (550) 15, 15, 15
Seated Curl: (150) 15, 15, 15
Stiff Leg Deadlift: (160) 12, 8, 8
Warm up, Walking Lunges: 60 sec. x2
Extensions: (130) 15, (150) 10, (170) 10
Squat: 3 dropsets: [(315) 8, (135) 10], (275) 9, (185) 10], [(225) 10, (185) 10]
Leg Press (feet low): (550) 15, 15, (640) 12
Leg Press (feet high): (550) 15, 15, 15
Seated Curl: (150) 15, 15, 15
Stiff Leg Deadlift: (160) 12, 8, 8
Small Circuit, Back Workout
05/04/12
Repeat Circuit x2, rest as necessary
Box Jumps: 20
Burpies (with pushup and pullup): 10
Squat Press: (95) 10
Crunch: 30
Deadlift (superset with Wide Grip Pullups): (135) 10, (225) 10, 8
Pullups: 10, 10, 10
Cable Rows (superset with Wide Grip Pullups): (160) 10, 10, 10
Pullups: 10, 10, 10
Repeat Circuit x2, rest as necessary
Box Jumps: 20
Burpies (with pushup and pullup): 10
Squat Press: (95) 10
Crunch: 30
Deadlift (superset with Wide Grip Pullups): (135) 10, (225) 10, 8
Pullups: 10, 10, 10
Cable Rows (superset with Wide Grip Pullups): (160) 10, 10, 10
Pullups: 10, 10, 10
Workout 1: Circuit & Workout 2: Arms
05/03/12
Circuit:
Repeat x3, rest as necessary
Warmup: 10 min
Pushups: 15
Pullups: 10
Military Press: (65) 10
Upright Row: (65) 10
Straight Arm Pulldown: (50) 10
Russian Twist: 30 sec.
Burpee: 10
Bent Row: (65) 10
Plank: 30 sec.
Curls: (65)
Arms, Biceps:
Incline DB Curl: (35) 10, 10, 10
Hammer Curl: (35) 12, 12, 10
Preacher Curl: (55) 10, (45) 20
Arms, Triceps:
Press Down (with rope): (30) 20, (40) 15, 11
Dips: (0) 10, (35) 10, (70) 10, (70) 10, (35) 5, (0) 5, (70) 10, (35) 5, (0) 5
Circuit:
Repeat x3, rest as necessary
Warmup: 10 min
Pushups: 15
Pullups: 10
Military Press: (65) 10
Upright Row: (65) 10
Straight Arm Pulldown: (50) 10
Russian Twist: 30 sec.
Burpee: 10
Bent Row: (65) 10
Plank: 30 sec.
Curls: (65)
Arms, Biceps:
Incline DB Curl: (35) 10, 10, 10
Hammer Curl: (35) 12, 12, 10
Preacher Curl: (55) 10, (45) 20
Arms, Triceps:
Press Down (with rope): (30) 20, (40) 15, 11
Dips: (0) 10, (35) 10, (70) 10, (70) 10, (35) 5, (0) 5, (70) 10, (35) 5, (0) 5
Workout 1: Abs & Calves & Workout 2: Circuit
05/12/12
Calves:
Standing Calf Press: (110) 25, (160) 20, 20, 20, 20
Abs:
Leg Raise: 20, 12, 12, 20
Side Chop (superset with half burpees): (22.5) 20, 20, 20
Half Burpee (with sliders): 30 sec. x3
Rope Crunch: (72.5) 20, 20, 20, 20
Circuit:
Repeat the circuit x4 (minimal rest periods)
Burpees: 20
Birddog Pushup: 12
Curl Press: (24) 20
Medball Situp: 20
Alternating Plank: 30 sec.
DB Curls: (25) 20
Plank Row: (25) 20
Russian Twist: 30 sec.
Kickbacks: (10) 20
Calves:
Standing Calf Press: (110) 25, (160) 20, 20, 20, 20
Abs:
Leg Raise: 20, 12, 12, 20
Side Chop (superset with half burpees): (22.5) 20, 20, 20
Half Burpee (with sliders): 30 sec. x3
Rope Crunch: (72.5) 20, 20, 20, 20
Circuit:
Repeat the circuit x4 (minimal rest periods)
Burpees: 20
Birddog Pushup: 12
Curl Press: (24) 20
Medball Situp: 20
Alternating Plank: 30 sec.
DB Curls: (25) 20
Plank Row: (25) 20
Russian Twist: 30 sec.
Kickbacks: (10) 20
Workout 1: Body Circuit & Workout 2: Legs
05/01/12
Circuit Workout:
Warm up: Repeat following 3 exercises x2
Arm Cirlcles: 30 sec.
Standing Lunge: 30 sec.
Crunch: 30
Repeat the following circuit x3
Overhead Squat: (30) x10
Burpies: 10
Deadlift: (95) 10
Pushups: 20
Wide Grip Pullups: 10
Crunches: 30
Plank: 30 sec.
Leg Workout:
Warm up, Squats: (135) 12, 12, 12, 12
Extensions: (150) 20, 20, (130) 20
Leg Press: (450) 20, (540) 20, 20
Box Jumps (superset with Squats): 10, 10, 10
Squats: (185) 10, (165) 10, (145) 10
Curls: (130) 20, (150) 20, 13
Stiff Leg Deadlift: (140) 12, 12, 12
Circuit Workout:
Warm up: Repeat following 3 exercises x2
Arm Cirlcles: 30 sec.
Standing Lunge: 30 sec.
Crunch: 30
Repeat the following circuit x3
Overhead Squat: (30) x10
Burpies: 10
Deadlift: (95) 10
Pushups: 20
Wide Grip Pullups: 10
Crunches: 30
Plank: 30 sec.
Leg Workout:
Warm up, Squats: (135) 12, 12, 12, 12
Extensions: (150) 20, 20, (130) 20
Leg Press: (450) 20, (540) 20, 20
Box Jumps (superset with Squats): 10, 10, 10
Squats: (185) 10, (165) 10, (145) 10
Curls: (130) 20, (150) 20, 13
Stiff Leg Deadlift: (140) 12, 12, 12
Y3T training program is over for now!
The Y3T program was developed by Pro Trainer Neil Hill. If you don't know who he is, look him up. He trains some of the top, pro bodybuilders. I liked the variety of the program and I am willing to give it another go, but I am trying something a little different first.
I completely slacked off when it came to cardio and diet. Nothing unusual for me, but I plan on turning that around now. At least the cardio part! My diet is healthy and consistent when it comes to nutrition, it could definitely be cleaned up though. Without cardio and a clean diet my body fat pretty much stayed the same. I did make some gains in size and I look leaner and more vascular. My current muscle mass and workout intensity allows me to eat anything I want whenever I want, at the cost of maintaining a higher body fat percentage.
The plan is to reduce bodybuilding workouts and increase strength and endurance cardio workouts.
I plan on adding short running workouts, a mile to three miles tops. I will be doing more circuits and crossfit-style workouts, but I will always be putting emphasis on a particular muscle group for each workout.
I completely slacked off when it came to cardio and diet. Nothing unusual for me, but I plan on turning that around now. At least the cardio part! My diet is healthy and consistent when it comes to nutrition, it could definitely be cleaned up though. Without cardio and a clean diet my body fat pretty much stayed the same. I did make some gains in size and I look leaner and more vascular. My current muscle mass and workout intensity allows me to eat anything I want whenever I want, at the cost of maintaining a higher body fat percentage.
The plan is to reduce bodybuilding workouts and increase strength and endurance cardio workouts.
I plan on adding short running workouts, a mile to three miles tops. I will be doing more circuits and crossfit-style workouts, but I will always be putting emphasis on a particular muscle group for each workout.
Tuesday, May 1, 2012
Chest & light cardio
Pushups: 3 sets of 20
Bench Press (utilized rest/pause and forced reps): (225) 20, 20, 20
Incline DB Press (utilize rest/pause): (60) 20, 20, 20
DB Fly (slight incline): (45) 20, (40) 20, 20
Bird Dog Pushup: 15, 10, 14
2 Ball Crunch: 20, 20, 20
Burpies: 20, 20, 20
Run: .5 miles,
Sprints: .5 miles
Bench Press (utilized rest/pause and forced reps): (225) 20, 20, 20
Incline DB Press (utilize rest/pause): (60) 20, 20, 20
DB Fly (slight incline): (45) 20, (40) 20, 20
Bird Dog Pushup: 15, 10, 14
2 Ball Crunch: 20, 20, 20
Burpies: 20, 20, 20
Run: .5 miles,
Sprints: .5 miles
Back, Calves & Circuit, Week 12, Day 69 Y3T
04/26/12
Back:
Warmup, Wide Grip Pullups: 20, 10, 10
Superset the following 2 exercises:
Wide Grip Pulldowns: (140) 14, 14, 12
Close Grip Pulldowns; (120) 14, 11, (140) 8
Barbell Rows: (95) 20, (115) 20
Seated Pulley Rows: (160) 18, 17
DB Rows: (80) 15
Calves:
Seated Raise: (150) 20, 12, 15, 12, 12
Standing Raise: (110) 20, (160) 20, 20, 20
Circuit:
1 mile run
Overhead Squat: (65) 10, 10, 10, 10
Burpies with pushup and pullup: 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10
Pushup: 20, 20, 20, 20
Crunch: 20, 20, 20, 20
This circuit was brutal on its own, let alone, following a decent back workout. Ouch!
Back:
Warmup, Wide Grip Pullups: 20, 10, 10
Superset the following 2 exercises:
Wide Grip Pulldowns: (140) 14, 14, 12
Close Grip Pulldowns; (120) 14, 11, (140) 8
Barbell Rows: (95) 20, (115) 20
Seated Pulley Rows: (160) 18, 17
DB Rows: (80) 15
Calves:
Seated Raise: (150) 20, 12, 15, 12, 12
Standing Raise: (110) 20, (160) 20, 20, 20
Circuit:
1 mile run
Overhead Squat: (65) 10, 10, 10, 10
Burpies with pushup and pullup: 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10
Pushup: 20, 20, 20, 20
Crunch: 20, 20, 20, 20
This circuit was brutal on its own, let alone, following a decent back workout. Ouch!
Arms, Week 12, Day 68 Y3T
04/25/12
Triceps:
Rope Press: (30) 16, (40) 16, 16, 10
Superset the following 2 exercises:
Skullcrusher: (65) 16, 16, 15
Close Grip Bench Press (smith rack): (160) 16, 14, 16
Biceps:
LF Machine Curls: (110) 16, 16, 16, 10
Bar Curl: (55) 25, (65) 20, 5, (55) 25
Preacher Curls: (55) 22, 21, 21
Hammer Curls: (25) 60
Triceps:
Rope Press: (30) 16, (40) 16, 16, 10
Superset the following 2 exercises:
Skullcrusher: (65) 16, 16, 15
Close Grip Bench Press (smith rack): (160) 16, 14, 16
Biceps:
LF Machine Curls: (110) 16, 16, 16, 10
Bar Curl: (55) 25, (65) 20, 5, (55) 25
Preacher Curls: (55) 22, 21, 21
Hammer Curls: (25) 60
Shoulders, Week 12, Day 67 Y3T
04/24/12
Warmup, Band Raises (side, front, rear): 3 sets, 12 reps each
Handstand Pushups: 15, 10, 10, 7
Superset the following 2 exercise:
Seated Press: (90) 12, (80) 12, (70) 11
Side Raise: (25) 12, (20) 16, (20) 16
Front Raise: (25) 16, (30) 15, (25) 14
Bent Lateral Raise: (15) 20, 20, 13
Warmup, Band Raises (side, front, rear): 3 sets, 12 reps each
Handstand Pushups: 15, 10, 10, 7
Superset the following 2 exercise:
Seated Press: (90) 12, (80) 12, (70) 11
Side Raise: (25) 12, (20) 16, (20) 16
Front Raise: (25) 16, (30) 15, (25) 14
Bent Lateral Raise: (15) 20, 20, 13
Rest Day, Small Circuit
04/23/12
0-30 second rest periods
Over head Squat: (65) 10, 10, 10, 10, 10
Burpie with pushup and pullups: 10, 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10, 10
This was a tough one!
0-30 second rest periods
Over head Squat: (65) 10, 10, 10, 10, 10
Burpie with pushup and pullups: 10, 10, 10, 10, 10
Deadlift: (155) 10, 10, 10, 10, 10
This was a tough one!
Chest & Abs, Week 11, Day 66 Y3T
04/22/12
Chest:
Warm up, Pushups (regular/plyo/bird dog): 2 sets, 30, 15, 14
Incline DB Press: (90) 12, (80) 13, 13
Cable Crossover: (22.5) 14, 14, (27.5) 12
HS Incline Press: (150) 14, (170) 13,
Incline Fly: (50) 12, (45) 12
Abs:
Rope Crunch: (72.5) 20, 20, 20, 20
Leg Raise: 20, 15, 10, 15, 15
Plank: 60 seconds, 30 seconds
Lying Leg Raise: 20, 15, 15
Chest:
Warm up, Pushups (regular/plyo/bird dog): 2 sets, 30, 15, 14
Incline DB Press: (90) 12, (80) 13, 13
Cable Crossover: (22.5) 14, 14, (27.5) 12
HS Incline Press: (150) 14, (170) 13,
Incline Fly: (50) 12, (45) 12
Abs:
Rope Crunch: (72.5) 20, 20, 20, 20
Leg Raise: 20, 15, 10, 15, 15
Plank: 60 seconds, 30 seconds
Lying Leg Raise: 20, 15, 15
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