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: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile