Bike, W1 Press, Front Squat, Situps & W2 Shoulders, Arms

06/23/14

Bike 6 miles

Workout 1

3 rounds of:
TRX Rows x 15
Pushups x 15
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Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15

3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps. 
Situps x 50


Workout 2 Shoulders & Arms

Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
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Upright Row 3 x 12
Barbell Curl 3 x 10
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Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
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Rear DB Fly 3 x 12
Hammer Curls 3 x 10
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Rear Machine Fly 3 x 10
21 Curls x 3
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Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 x 10

Bike 6 miles

Run, Shoulders & Calves

07/03/12

Run early morning. Ring Dips & Pullups x 30 each.
Temperature has been in the hundreds, brutal heat!

Warmup, Jump Rope 5 minutes
HSPU x 40
DB Press (80) 15, 12, (70) 12
Upright Row (95) 15, 12, 10
Side Raise (25) 15, 13, 10
Rear Cable Fly (17.5) 15, 15, 15

Smith Calf Raise (160) 20, 20, 20, 20
Seated Raise (200) 12, 15, 15, 15