Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!

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

Traps & Abs, Week 1, Day 6, Y3T (not much of a rest day)

Supposed to rest today, but I did traps, abs and some carry & drags with a fifty and ninety pound sandbag. The idea is to run/sprint as many laps as possible in sixty seconds, but six laps seems to be the average. One lap consists of dragging the ninety pound bag backwards ten yards, dropping that bag and picking up the fifty pound bag and carrying it back. The next lap you start by dropping the fifty pound bag and picking it back up and carrying it back to the ninety pound bag, for another drag, etc. The bags are made by Protocol, I got them at Dick's Sporting Goods. They are kinda fun, but your heart feels like its outside of your chest when your done. By the third set you are ready to die. 


Traps and Abs weren't really scheduled, but here is the workout.
Rear Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12
Front Shrug (smith rack): 4 sets, (110) 12, 12, 12, 12


Pulley Crunch with Rope: 5 sets (62.5) 25, 20, 20, 20
Hanging Leg Raise (Bosu Bench): 4 sets, 20, 25, 10, 10