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

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

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!

W1 Squats, Extensions, Curls & W2 Row, Situps, Snatch

03/11/14

Workout 1
Squats (45) 10, (135) 10
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 8, 10
Extensions 6 x 15
Prone Curls 4 x 10

Workout 2
Row 500m
Situps x 50
---
3 rounds of:
Row 500m
Situps x 50
Snatch (75) 15

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 Arms, W2 Legs, W3 Rings & Bars

02/14/14

Workout 1 Arms
LF Machine Curl 4 x 25
LF Triceps Press 4 x 15
Incline DB Curls 4 x 10
Press Down 4 x 10
Single Arm Cable Curl 4 x 10
Rope Press 4 x 15

Workout 2 Legs
Squats (45) 20, (135) 12, (225) 12, (275) 12, (315) 12
Leg Press (820) 12, (1000) 12, (1180) 12, (1360) 12
Extensions (150) 15, 15, (190) 8, (210) 6
Calf Raise 4 x 12
Seated Calf Raise 4 x 12

Workout 3
Rings & Bars for 25 minutes

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)

CF WOD - Squats

08/10/12

Warmup, Jump Rope x 300
I suck at double-unders (even with speed rope) but managed 17.

This was another crossfit workout 3 types of squats 4 reps of each, increasing the load for each rep.
Overhead Squat 1-1-1-1, loads: 135, 155, 185, 205
Front Squat 1-1-1-1, loads: 225, 245, 255, 260
Rear Squat 1-1-1-1, loads: 295, 315, 325, 330

Legs, Week 3, Days 16 Y3T

This workout was tough. The rep range is 20-25 and there was no way that was happening on single-leg squats. I was tired after the warmup. 2-3 minute rest periods, but 5 minutes might be necessary in some cases. I was tempted to skip the last exercise.


Exercise: sets, (weight) reps
Warmup: 
Stationary lunges: 2 sets, 12, 12
Squats: 2 sets, (135) 20, 20
Extensions: (130) 20


Leg Press: 3 sets, (550) 25, (640) 25, (730) 19
Single-leg Squat: 3 sets, (110) 10/10, (70) 15/15, 15/15
Leg Extension: 3 sets, (150) 20, 15, (130) 15
Leg Curl: 3 sets, (110) 20, 20, 15
Stiff Leg Dead Lift (dumbbells): 3 sets, (50) 15, 15, 15 

Legs, Week 1, Day 3, Y3T / New Equipment

At my gym we have Life Fitness Elliptical machines that are not quite a year old. They aren't the top-of-the-line model, but Life Fitness doesn't make junk. So today a lady in the gym approached one of the other trainers and asked if we could get new elliptical machines, because the ones we have hurt her knees. I was trying to figure out how she could make such a request? Didn't she consider the fact that the other 900+ members might like the machines we have, or maybe its her knees that should be replaced?


Yesterday I did arms. Today I am not feeling any soreness in biceps or triceps, (not good). I worked legs today and it seemed like a decent workout. My quads were exhausted and tight afterwards which is usually a good sign.

Week 1 - 01/31/12 - Legs: sets, (weight) reps

Quads:

Warm up - Leg Extensions: 2 sets, (70) 12, (70) 12 

Warm up - Squats: 4 sets, (135) 10, (135) 10, (135) 10, (135) 10

Squats: 3 sets, (275) 10, (175) 10, (275)10

Leg Press: (820) 10, (910) 10, (910) 10

Extensions: (150) 10, (160) 10, (165) 10

Hams:

Seated Leg Curl: (130) 10, (150) 10, (150) 10

Stiff Leg Dead Lift (with dumbbells): (140) 10, (160) 10, (180) 10