Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

Bike, Legs, Bike

06/13/13

Bike 6 miles

Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15

Bike 12 miles

Bike, Legs

06/06/14

Bike 6 miles

Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L

Bike 3 miles

Legs

05/23/14

Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15

Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Legs

04/11/14

Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20


Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!

Wall Balls, Squats, Box Jumps, Leg Press

03/19/14

4 rounds of:
Wall Balls (20) 20
Squat (185) 15
Box Jump (42") 10
---
Leg Press (460) 12, (640) 10, (820) 10, (1000) 10

W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

W1 Quads & W2 Snatch

02/12/14

Workout 1 Quads
Squats (45) 20, (135) 20
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 10
Deep Power Band Squats (red) (135) 20, (225) 10, 10
Leg Press (1000) 20, (1180) 15, (1360) 15
Leg Extensions (150) 20, 15, 15, 15

Workout 2
Snatch (75) 20, (95) 20, (135) 10

"Walsh" (Burpee Pullups, Squat, Overhead Run), Leg Press, Extensions

02/05/14

"Walsh"
Burpee Pullups (6" above fingertips) x 22
Back Squat (185# clean & press to back squat position) x 22
200m Overhead Run/Walk (45# plate is carried overhead, full extension)
30 minute cap (3 rounds, 22 reps)
(36:14)
---
Leg Press (640) 20, (720) 20, (1000) 15, 10
Leg Extensions 4 x 15

W1: Legs & W2: Row, Situp, KB Swing, Speed Bag

01/23/13

Workout 1 Legs
Squat (135) 15, (175) 12, (225) 10, (275) 10, 10, 10
Leg Press (820) 20, (1000) 15, 12
Single Leg Press (370) 2 x 10R/10L
Leg Extension (150) 20, (170) 20, 15, 15

Workout 2
8 rounds of:
Row 200m
Abmat Situps x 25
Kettle Bell Swing (53#) 10
Speed Bag (90 sec)

Legs

01/17/14

Squats (45) 15, (135) 15, (185) 10, (225) 10, (275) 10, (225) 10, (185) 10
Leg Press (640) 20, (820) 20, (1000) 20, (640) 20
Leg Extensions (150) 3 x 15
Walking Lunges x 100

W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans

12/18/13

Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---

Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8

Squats & Leg Press

12/16/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 20, (460) 100

Last time I did this workout my legs were trashed. I wanted to see what happens trying it again within a few weeks.

Legs

12/05/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 12, (540) 12

Muscle soreness usually occurs around 48 hours for me, but my quads and glutes are all ready hurtin' today. This workout was surprisingly challenging.

W1: Muscle Ups, Toes 2 Bar, Squats, Situps & W2: Lunge, Leg Press, Squat, CPU, OHS, RD, BJ

09/18/13

Workout 1
Muscle ups (bar) x 5, 5, 5
5 rounds of:
Toes 2 Bar x 10
Squats x 20
Situps x 20
Muscle Ups (bar) x 5
---
Workout 2
Lunges x 100
Leg Press (360) 2 x 50
Squat (135) 2, (185) 2, (225) 2, (245) 2, (265) 2, (285) 2, (305) 2, (315) 1
5 rounds of:
Clap Push up x 10
Overhead Squat (95) x 15
Ring Dips x 10
Box Jumps 24"

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
---
24" Box Jump (weighted vest) x 50