06/09/14
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Showing posts with label dumbbell. Show all posts
Showing posts with label dumbbell. Show all posts
Monday, June 9, 2014
Monday, June 2, 2014
Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike
06/02/14
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Sunday, June 1, 2014
Chest
05/31/14
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
Monday, May 19, 2014
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
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
Thursday, May 15, 2014
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
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
Wednesday, May 14, 2014
W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders
05/14/14
Workout 1
7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15
Workout 2 Shoulders
Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15
Workout 1
7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15
Workout 2 Shoulders
Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15
Saturday, April 19, 2014
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)
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)
Saturday, April 5, 2014
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
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
Saturday, March 29, 2014
Chest & Triceps
03/29/14
Bench (225) 10, (315) 3, (350) 2, (375) 2, (395) 1, (315) 10, (275) 15, (225) 20, (185) 25, (135) 45
Incline DB Press (85) 12, (105) 10, (115) 6
Decline Bench (185) 20, 20 (225) 10
Dips 12, 12, 12, 12
Overhead Rope Press (42.5) 10, 10, 10, 10
Press Down (85) 10, 10, 10
Bench (225) 10, (315) 3, (350) 2, (375) 2, (395) 1, (315) 10, (275) 15, (225) 20, (185) 25, (135) 45
Incline DB Press (85) 12, (105) 10, (115) 6
Decline Bench (185) 20, 20 (225) 10
Dips 12, 12, 12, 12
Overhead Rope Press (42.5) 10, 10, 10, 10
Press Down (85) 10, 10, 10
Saturday, March 22, 2014
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
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
Monday, March 17, 2014
W1 Burpees, Wall Balls, Double Unders & W2 DB Snatch, OHS, Burpees
03/17/14
Workout 1
Burpees x 150 (11:20)
Wall Balls x 150 (11:16)
Double Unders x 100
---
Workout 2
DB Snatch (60) 21 reps, right arm
Burpees x 50
DB Overhead Squat (60) 21 reps, left arm
Burpees x 50
DB Overhead Squat (60) 21 reps, right arm
Burpees x 50
DB Snatch (60) 21 reps, left arm
Workout 1
Burpees x 150 (11:20)
Wall Balls x 150 (11:16)
Double Unders x 100
---
Workout 2
DB Snatch (60) 21 reps, right arm
Burpees x 50
DB Overhead Squat (60) 21 reps, left arm
Burpees x 50
DB Overhead Squat (60) 21 reps, right arm
Burpees x 50
DB Snatch (60) 21 reps, left arm
Wednesday, March 12, 2014
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
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
Thursday, February 27, 2014
W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps
02/27/14
Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25
Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25
Tuesday, February 18, 2014
W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms
02/18/14
Workout 1 "DT"
5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)
Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10
Workout 1 "DT"
5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)
Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10
Tuesday, February 11, 2014
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
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
Thursday, February 6, 2014
Hip Extensions, Deadlift & Arms
02/06/14
Hip Extensions 3 x 10
Deadlift (95) 10, (135) 10, (185) 10, (225) 10, (275) 10, 10, (225) 10, 10
Barbell Curls 4 x 25
Incline DB Curls 4 x 10
Single Arm DB 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
Rope Press 4 x 20
LF Machine Curl 7 x 10
LF Triceps Press 3 x 10
Hip Extensions 3 x 10
Deadlift (95) 10, (135) 10, (185) 10, (225) 10, (275) 10, 10, (225) 10, 10
Barbell Curls 4 x 25
Incline DB Curls 4 x 10
Single Arm DB 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
Rope Press 4 x 20
LF Machine Curl 7 x 10
LF Triceps Press 3 x 10
Tuesday, February 4, 2014
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 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.
Saturday, January 25, 2014
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
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
Tuesday, January 21, 2014
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
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
Monday, January 20, 2014
Chest
01/20/14
DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15
DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15
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