Chest & Abs

12/10/13

Bar Pushups x 100
Bench Press (135) 25, (185) 15, (225) 15, (275) 8, (315) 3, (225) 8, (135) 20
Incline DB Press, 2 dropsets @ (90) (70) (50)
 Cable Flys  (30) 3 x 10
Ring Dips 3 x 10

4 rounds of:
Toes to Bar x 15
Situps x 25

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!

W1: WB, T2B, DU, BJ & W2: Abs & Arms

03/27/13

Workout 1:
5 rounds of:
Wall Balls (20) x 25
Toes to Bar x 15
Double Unders x 25
Box Jump 24" x 15
27:27

Workout 2:
Situps (abmat) x 100
Leg Raise x 15, 15, 15, 15
Calf Raise (300) 15, 15, 15, 15
Incline DB Curls (30) 12, (35) 12, 12, 12
Cable Curls (alternate) (
Triceps Rope Press
Hammer Curls
Triceps Rope Press (overhead)

W1: Legs (hundos) & W2: Abs

01/03/13

Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)

Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60

Workout 1: Core, Workout 2: Arms

11/29/12

W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10

4 rounds of:
Decline Situps x 15
Leg Raise x 15

W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10

Mountain Bike/Pullups, Dips and Abs & Burpies

10/10/12 Rode 9 miles
10/11/12 Rode 9 miles (failed muscle ups)

2 Reps/Set of the following:
Weighted Pullups (40), (50), (60), (70), (80), (90)
Weighted Dips (45), (55), (65), (65), (65), (65)
Decline Situps/Knee Raises 20/20, 20/20, 20/20, 20/20, 20/20
Burpies x 100 (8:00) New PR!!

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds

Shoulders & Abs, Week 5, Day 23 Y3T

Yesterday was a rest day. I have been slacking on diet and cardio, as usual. I am planning on starting on Thursday, March 1st.

02/28/12 Exercise, sets, (weight) reps
Shoulders:
Warmup, Band Raises (rear/front/side): 4 sets, (30) 14, 14, 14, 14
Smith Press: 3 sets, (200) 12, 9, (160) 12
Front Raise (dumbbells): 3 sets, (30) 14, 14, 14
Lateral Raise: 3 sets, (30) 14, 14, 12
Reverse Cable Fly: 3 sets, (22.5) 14, 12, (17.5) 10, 12
Abs:
Rope Crunch: 4 sets, (67.5) 25, 25, 25, 25
Leg Raise: 4 sets, 15, 10, 10, 10
Russian Twist: 3 sets, (10) 45s, 30s, 30s

Chest & Abs, Week 3, Day 18 Y3T

Didn't work out today aside from some exercise demos for clients. Probably won't work out tomorrow either, but yesterday's workout was decent. Abs are sore but chest isn't really sore. I think I am starting to miss undulating sets and higher volume. Here's the workout.


02/19/12 Exercise: sets, (weight), reps
Chest:
Warmup: Pushups: 1 set, 40
Warmup: Plyo Pushups: 3 sets, 10, 10, 10
Incline HS Press: 2 drop sets, [(200) 14, (150) 4], [(190) 7, (100) 8]
Incline Dumbbell Fly: 2 drop sets, [(45) 11, (20) 8], [(45) 10, (30) 5]
Cable Crossover: 2 drop sets, [(22.5) 14, (12.5) 12], [(22.5) 14, (12.5) 14]
Abs: 
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 15, 12, 10, 10
Russian Twist: 4 sets, (10) 45 seconds each
Forward Jumps (40 inch): 3 sets, 10, 10, 10
Plank: 3 sets, 60 seconds each

Legs, Week 2, Day 10 Y3T / drinking coke

Nothing exciting. Bi's and tri's are sore from yesterday. Leg workout was decent today. Hamstrings were definitely stimulated by the end. I drank two small bottles of Coca Cola today after I lectured clients about drinking soda. The cokes tasted like fizzy liquid candy and they were delicious, but that "shit" is bad for you. If you're trying to lose weight or reveal some abs, its not gonna happen when you drink liquid sugar.

Week 2 - 02/07/12 - Legs: sets, (weight) reps
Warm up, Lunges: 4 sets, (24) 12, 12, 12, 12
Leg Press: 4 sets, (550) 14, (730) 14, (820) 14, 13
Extensions: 3 sets, (150) 14, (170) 14, (150) 13
Wide-stance Smith Squat: 3 sets, (110) 14, (160) 12, 13
Stiff-Leg Dead Lift (wide stance): 3 sets, (185) 12, (205) 12, 6, (135) 7
Seated Leg Curls: 3 sets, (150) 14, 12, 12

Traps & Abs, Week 1, Day 6, Y3T (not much of a rest day)

Supposed to rest today, but I did traps, abs and some carry & drags with a fifty and ninety pound sandbag. The idea is to run/sprint as many laps as possible in sixty seconds, but six laps seems to be the average. One lap consists of dragging the ninety pound bag backwards ten yards, dropping that bag and picking up the fifty pound bag and carrying it back. The next lap you start by dropping the fifty pound bag and picking it back up and carrying it back to the ninety pound bag, for another drag, etc. The bags are made by Protocol, I got them at Dick's Sporting Goods. They are kinda fun, but your heart feels like its outside of your chest when your done. By the third set you are ready to die. 


Traps and Abs weren't really scheduled, but here is the workout.
Rear Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12
Front Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12


Pulley Crunch with Rope: 5 sets (62.5) 25, 20, 20, 20
Hanging Leg Raise (Bosu Bench): 4 sets, 20, 25, 10, 10

Arms, Week 1, Day 2, Y3T / Wanting Wings & Abs.

Tonight during a training session, one of my clients said she wanted abs. She also said she wanted chicken wings for lunch, so she ate chicken wings. Personal training + chicken wings does NOT = abs

Tip of the day: When you have abs–yes, you can eat chicken wings! If you are trying to reveal your abs, you should avoid unnecessary fat. 

I am on day 2 of the Y3T program. My calves are sore, shoulders are not. Nothing unusual for shoulders. Using heavier weight and utilizing rest/pause to squeeze out the last 3-or-so reps, definitely helps my focus. I don't waste energy or feel the need to over-train. Todays workout seemed decent as well. I definitely felt pumped throughout the workout, we'll see how I feel tomorrow.

Week 1 - 01/30/12 - Arms: sets, (weight) reps

Biceps:
Warm up - LF Iso Lateral Biceps Curl: 4 sets, (70) 12, (90) 12, (100) 10, (100) 9
Barbell Curl: 3 sets, (100) 8, (90) 8, (80)10
Alternating Dumbbell Curl: (40) 10, (40) 10, (40) 8


Triceps:
Warm up - Push-down (with rope): 4 sets, (30) 12, (40) 12, (40) 12, (40) 12
Push-down (with straight bar): 3 sets, (85) 10, (100) 10, (105) 10
Dumbbell Extension (seated): 3 sets, (80) 10, (90), (100) 7