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

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15

Back, Week 5, Day 26 Y3T

03/03/12
Exercise, sets, (weight) reps
Warmup, Wide Pullups: 3 sets, 12, 10, 10
Close Grip Pulldown: 3 sets, (160) 14, (180) 14, (160) 12
Barbell Row: (135) 14, (185) 10, (135) 7, 14
HS Rows: (280) 14, 14, 14
Straight Arm Pull Down: 4 sets, (50) 14, 14, 14, 12

Weighted Dips (45) 10, 10, 10

Back, Week 3, Day 17 Y3T

Totally slacking on the diet. My brother has been in town and Papa John's stopped by a couple times too.  

I did a few calf exercises yesterday (4 sets of seated calf raises and standing smith raises, high reps). I also had a pull up contest between myself and one of the other trainers. Here is the back workout from the 17th. The days are off, bad habits are to blame. 

02/17/12 Back

Exercise, Sets, (weight) reps

Wide Grip Pull Ups: 2 sets, 10, 10

Lat Pull Down: 2 drop sets, [(140) 14, (100) 14], [(160) 12, (120) 12]

HS Rows: 2 drop sets, [(290) 12, (240) 9], [(290) 12, (240)]

Dead Lift: 3 sets, (135) 15, (275) 13, 12

Bent over Dumbbell Row: 2 sets, (45) 20, (55) 18

Rear Shrug: 2 sets, (110) 20, 20

Incline Dumbbell Shrug: 2 sets, (50) 16, 12

Back, Week 2, Day 11, Y3T /

Legs are a little sore. Triceps are still really sore.


Week 2 - 02/08/12 - Back: sets, (weight) reps
Warm up, Wide Grip Pull ups: 4 sets, 10 reps
Pull Down (close grip): 3 sets, (140) 14, 14, 12
Bent Barbell Row: 3 sets, (135) 14, (155) 14, 14
Straight Arm Pull Down: 3 sets, (50) 11, (57.5) 14, (50) 12
Hammer Strength Rows: 3 sets, (270) 14, 14, 12