Chest, Pullups & Double Unders

05/19/14

3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15

10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15

W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

Chest & Triceps

04/05/14

Bench Press (135) 10, (225) 10, (315) 10, (365) 2, (315) 8, (275) 8, (225) 20, (135) 40
Incline DB Press (80) 12, (90) 12, (110) 10
Technogym Chest Press (neutral grip) (180) 12, (220) 8, (180) 12
Decline Bench Press (225) 12, (275) 6, (225) 10
Close Grip Cable Rows 4 x 12
Cable Flys 3 x 10
Press Downs 3 x 10
Rope Press 3 x 10

Chest, Tris, Calves

03/22/14

Bench (135) 30, (225) 10, (315) 6, (335) 4, (385) 2, (315) 6, 8, (225) 15
Incline DB Press (110) 10, (115) 8, (90) 12
Technogym Neutral Grip Chest Press 4 x 15
Cable Flys 3 x 15
Tri Press Down 3 x 15
Overhead Rope Press 3 x 12
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

W1 Chest & W2 Muscle Ups, HSPU, Ring Dips, Situps

02/11/14

Workout 1 Chest
Bar Pushups x 50
Bench Press x (135) 25, (225) 10, (275) 10, (315) 8, (225) 15
DB Incline Press (95) 10, (105) 10, (115) 10
Incline Hammer Press (110) 15, (200) 10, (290) 10
Machine Fly (150) 10, 10, 10
Close DB Incline Press 3 x 10
Ring Dips 3 x 15

Workout 2
5 rounds of:
Bar Muscle Ups x 5
Handstand Pushups x 10
Ring Dips x 15
Situps x 20

W1 Chest, Toes to Bar, Situps & W2 Back, Double Unders, Box Jumps

02/04/14

Workout 1 Chest
Bar Pushups 4 x 25
Ring Dips 3 x 10
Bench Press (135) 30, (185) 10, (225) 10, (275) 10, (315) 6
Incline DB Press  (90) 10, (100) 10, (105) 10
Incline DB Fly 3 x 10
Pec Machine Fly 3 x 10
---
7 rounds of:
Toes to Bar x 10
Situps x 10


Workout 2 Back
3 rounds of:
TRX Rows x 10
Chin ups x 10
---
Barbell Rows (145) 10, (155) 10, 10
DB Rows (100) 10, 10, 10, (80) 10
Wide Pulldown 4 x 10
Close Pulldown 4 x 10
---
5 rounds of:
Double unders x 30
24" Box Jumps x 10
30" Box Jumps x 5

My back has been out of alignment since last Tuesday, so I haven't been doing much. Today was the first day I was able to bend over without using my arm to support myself, so I figured I would get a couple in. I'm probably at 85% healed and itchin' to get back on the rower.

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)

Chest & Ring Dips, Pullups, KB Swing

01/07/14

Incline DB Press (90) 15, (100) 15, (110) 10, (115) 7
Bench Press (3:1 tempo/eccentric:concentric) (135) 10, (185) 10, 10
Incline DB Fly (40) 10, (50) 10, (55) 10

5 rounds of:
Ring Dips x 10
Pullups (strict) x 10
KB Swing (53) 10

Row 2000m

Chest

12/31/13

Bar Pushups 3 x 20
DB Bench Press (90) 15, (95) 12, (100) 12, (105) 10, (115)  6
DB Incline Bench Press (95) 10, 10, (100) 10, (105) 8
Bench Press (3:1 tempo, eccentric:concentric) (135) 3 x 10
Ring Dips 3 x 12

W1: Chest, W2: Situps, Squats, Pullups

12/10/13

Workout 1
Bar Pushups x 20
Bench Press (135) 25, (225) 13, (245) 10, (275) 8, (135) 18
Incline DB Press (60) 12, (80) 10, (90) 8, (100) 7
LF Incline Isolateral Press 3 x 10
Cable Flys 3 x 10
Pec Deck 3 x 10

Workout 2
AMRAP 15 minutes
Situps x 15
Squats x 20
Pullups x 10
(8 rounds)

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

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

W1: Chipper (HSPU, Pull, Swing, Sit, Burp) & W2: Chest

01/16/13

Workout 1: Chipper
Handstand Pushup x 30
Pullups x 40
Kettle Bell Swing x 50
Situps x 60
Burpies x 70
First attempt 9:00 am (16:48)
Second attempt 12:15 pm (15:28)

Workout 2: Chest
Bench (45) 25, (135) 20, (225) 13, (275) 12
Incline Bench (185) 15, (205) 13, (225) 8
Incline DB Fly (45) 10, 10, 10
LF Pec FLy (130) 10, 10, 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: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups

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

Chest, Week 2, Day 13 Y3T

Yesterday was a rest day. I also want to update leg soreness from the leg workout on 02/07/12. I said my legs were a little sore. Yesterday my hamstrings were very sore, quads were a little sore. Still on the "seefood diet" Five days until cardio and diet starts. 

Week 2 - 02/10/12 - Exercise: sets, (weight) reps
Chest:
Warm up, Dips: 6 sets, 14 reps
Incline Smith Press: 3 sets, (190) 14, (200) 13, (210) 12
Hammer Strength Incline Press: 3 sets, (190) 14, 11, (150) 12
Cable Crossover (fly): 3 sets, (22.5) 14, 14, 12
Calves: 
Seated Calf Raise: 4 sets, (150) 14, (175) 14, 14, 12
Single-leg Calf Press (leg press machine): 4 sets, (190) 14, 14, 12, 12
Standing Calf Raise (smith machine): 4 set, (100) 20, 14, 12, 12