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 & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

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)

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

W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)

W1: Run 2 miles, Bench Press, Pushups, & W2: "JT", Ring Pushups, Chin Ups, Row 2k

08/01/13

Workout 1:
Run 2 miles
Bench Press (135) Max Reps, (175) MR, (225) MR x 2
Pushups x 100

Workout 2: "JT" plus
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups
(8:09)

3 rounds of:
Ring Pushups x 10
Chin Ups x 10
---
Row 2k (AFAP)

Arms

06/03/13

Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100