W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

W1 Arms, W2 Legs, W3 Rings & Bars

02/14/14

Workout 1 Arms
LF Machine Curl 4 x 25
LF Triceps Press 4 x 15
Incline DB Curls 4 x 10
Press Down 4 x 10
Single Arm Cable Curl 4 x 10
Rope Press 4 x 15

Workout 2 Legs
Squats (45) 20, (135) 12, (225) 12, (275) 12, (315) 12
Leg Press (820) 12, (1000) 12, (1180) 12, (1360) 12
Extensions (150) 15, 15, (190) 8, (210) 6
Calf Raise 4 x 12
Seated Calf Raise 4 x 12

Workout 3
Rings & Bars for 25 minutes

Workout 1 Chest, Arms & Workout 2 Row, SItups, Snatch

01/25/14

Workout 1
Pushups 3 x 25
Bench Press (135) 20, (185) 10, (225) 10, 10, 10, (135) 30
Incline DB Press (90) 10, (100) 10, 10
Barbell Curl 4 x 25
Triceps Rope Press 4 x 20
Single Cable Curl 4 x 10
Hammer Curl 3 x 10
Single DB Overhead Extension 3 x 10
---

Workout 2
Row 2000m
Hollow Hold Situps x 20
Snatch (95) 5
Row 1000m
Situps x 40
Snatch (95) 10
Row 1000m
Situps x 60
Snatch x 15

Workout 1: Arms & Workout 2: Row

01/14/14

Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10

Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)

W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift

12/30/13

Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6

Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5

Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12

Situps, Back Extensions, Arms

12/03/13

Abmat Situps x 100
LF Hip Extensions x 100

LF Machine Curls x 100
Cable Curls 3 x 12
Rope Press 3 x 12
Hammer Curls 3 x 12
Overhead DB Extensions 3 x 12

W1: Run 6 miles, Arms, W2: Weighted Ring Dips

05/16/13

Workout 1:
Run 6 miles
Cable Curls (32.5) 15, 15, 15, 15, 15
Rope Press (42.5) 15, 15, 15, 15
Overhead Rope Extension (37.5) 12, 12, 12
Ring Dips 3 x 10

Workout 2:
Weighted Ring Dips (45) 10, (60) 3 x 10

W1: Arms & W2: Chest/Back (light)

01/15/13

Workout 1: Arms
Incline DB Curls (ss w/Tri Db Extension) (30) 15, (35) 10, (40) 10
Triceps DB Extension (30) 12, 12, 12
Preacher 21's (ss w/Overhead DB Extension) (45) 3 sets
Overhead DB Extension (80) 12, (85) 12, (90) 12
Rear Forearm Curls (95) 15, 15, 15, 15
4 rounds of:
Battle Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds

Workout 2: Chest/Back (light)
Pullups (ss w/Pushups) 20, 20, 10
Pushups 20, 20, 20
Cable Rows (ss w/LF Chest Press) (100) 20, 20, 20
LF Chest PRess (180) 20, 20, 20
Straight Arm Pulldown (ss w/Cable Fly) (70) 15, 15, 15
Cable Fly (25) 15, 15, 15

W1: Arms, Hip & Back Extensions & W2: Hundos

01/04/12

Workout 1: Arms

Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20

Hip Extensions x 20, 15, 10
Back Extensions x 5, 5

Workout 2: Hundos, Row, Run

Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)

Arms, Week 2, Day 9, Y3T / early signs of progress

I feel like it may be a little early, but I also feel like something has changed. It's only been a week and I feel pretty good. I cant help but think I look a little tighter in the arms. Its a little early for measurements, but I am starting to think the new program is all ready working. I did arms today and they were definitely pumped. I am going to wait until the 15th of this month before I start dieting and adding regular cardio. That gives me eight more days of gluttony. Here is the arm workout.

Arms 02/06/12 

Triceps:

Warm up, Push Down (with rope): 4 sets, (30) 13, (40) 13, (40) 12, (40) 12

Skull Crushers: 3 sets, (85) 11, (75) 14, (65) 13

Push Down (with rope): 3 sets, (45) 14, (45) 13, (35) 12

Biceps:

Warm up, LF Machine Curl: 4 sets, (70) 12, (80) 14, (90) 15, (90) 12

Seated Dumbbell Curl: 3 sets, (40) 12, (35) 13, (35) 13

Cable Curl: 3 sets, (50) 14, (50) 13, (50) 14

Legs, Week 1, Day 3, Y3T / New Equipment

At my gym we have Life Fitness Elliptical machines that are not quite a year old. They aren't the top-of-the-line model, but Life Fitness doesn't make junk. So today a lady in the gym approached one of the other trainers and asked if we could get new elliptical machines, because the ones we have hurt her knees. I was trying to figure out how she could make such a request? Didn't she consider the fact that the other 900+ members might like the machines we have, or maybe its her knees that should be replaced?


Yesterday I did arms. Today I am not feeling any soreness in biceps or triceps, (not good). I worked legs today and it seemed like a decent workout. My quads were exhausted and tight afterwards which is usually a good sign.

Week 1 - 01/31/12 - Legs: sets, (weight) reps

Quads:

Warm up - Leg Extensions: 2 sets, (70) 12, (70) 12 

Warm up - Squats: 4 sets, (135) 10, (135) 10, (135) 10, (135) 10

Squats: 3 sets, (275) 10, (175) 10, (275)10

Leg Press: (820) 10, (910) 10, (910) 10

Extensions: (150) 10, (160) 10, (165) 10

Hams:

Seated Leg Curl: (130) 10, (150) 10, (150) 10

Stiff Leg Dead Lift (with dumbbells): (140) 10, (160) 10, (180) 10