Circuit (pushups)

05/08/12
Run 1 mile

Following exercises are done with minimal rest periods, if any!
Handstand Pushups x10
Burpies x10
Medicine Ball, Situp to stand (with ball overhead) x10
Bird Dog Pushup x10
Drag & Carry (90 and 50 lbs sandbags) 60 seconds
Plank 60 seconds
Pushups x20
DB oblique twist 30 seconds
Repeat series x3

Run 1 mile

Workout 1: Arms & Calves & Workout 2: Circuit

05/07/12

Arms:
Tricpes Rope Press: (42.5) 15, 15, 15, 15
Overhead Rope Extension: (32.5) 12, 10, 10
Overhead EZ Bar Extension: (55) 15, 12, 12
DB Extension: (25) 10, 10, 10
LF Machine Curl: (130) 12, 12, 12, 11
Bar Curl: (65) 12, 12, 12
Incline DB Curl: (35) 12, 12, 12
EX Bar Curl (close grip): (65) 12, 12, 10

Calves:
Seated Raise: (150) 15, 15, 15, 15
Standing Press: (160) 20, 20, 20, 20

Ran 1 mile at 7mph


Circuit (broken up into 2 parts):
Part 1
Run .5 miles (6.5 - 8mph, 1-2 incline)
Pullups: 10, 10
Curls: (47.5) 15, 15
Dips: 15, 15
Triceps Rope Press: (32.5) 15, 15

Part 2
Repeat Circuit x3, rest as necessary
Burpee: 10
Jump Squat: 10
Side Shufle: 30 sec.
Medball Situp: 10
Box Jump: 10
Lateral Jumps: 30 sec.
Alternate Plank: 30 sec.
Front Squat: (24) 20
Walking Lunges: 60 sec.

Legs

05/05/12

Warm up, Walking Lunges: 60 sec. x2
Extensions: (130) 15, (150) 10, (170) 10
Squat: 3 dropsets: [(315) 8, (135) 10], (275) 9, (185) 10], [(225) 10, (185) 10]
Leg Press (feet low): (550) 15, 15, (640) 12
Leg Press (feet high): (550) 15, 15, 15
Seated Curl: (150) 15, 15, 15
Stiff Leg Deadlift: (160) 12, 8, 8

Small Circuit, Back Workout

05/04/12

Repeat Circuit x2, rest as necessary
Box Jumps: 20
Burpies (with pushup and pullup): 10
Squat Press: (95) 10
Crunch: 30

Deadlift (superset with Wide Grip Pullups): (135) 10, (225) 10, 8
Pullups: 10, 10, 10

Cable Rows (superset with Wide Grip Pullups): (160) 10, 10, 10
Pullups: 10, 10, 10

Workout 1: Circuit & Workout 2: Arms

05/03/12

Circuit:
Repeat x3, rest as necessary
Warmup: 10 min
Pushups: 15
Pullups: 10
Military Press: (65) 10
Upright Row: (65) 10
Straight Arm Pulldown: (50) 10
Russian Twist: 30 sec.
Burpee: 10
Bent Row: (65) 10
Plank: 30 sec.
Curls: (65)

Arms, Biceps:
Incline DB Curl: (35) 10, 10, 10
Hammer Curl: (35) 12, 12, 10
Preacher Curl: (55) 10, (45) 20

Arms, Triceps:
Press Down (with rope): (30) 20, (40) 15, 11
Dips: (0) 10, (35) 10, (70) 10, (70) 10, (35) 5, (0) 5, (70) 10, (35) 5, (0) 5

Workout 1: Abs & Calves & Workout 2: Circuit

05/12/12

Calves:
Standing Calf Press: (110) 25, (160) 20, 20, 20, 20

Abs:
Leg Raise: 20, 12, 12, 20
Side Chop (superset with half burpees): (22.5) 20, 20, 20
Half Burpee (with sliders): 30 sec. x3
Rope Crunch: (72.5) 20, 20, 20, 20

Circuit:
Repeat the circuit x4 (minimal rest periods)
Burpees: 20
Birddog Pushup: 12
Curl Press: (24) 20
Medball Situp: 20
Alternating Plank: 30 sec.
DB Curls: (25) 20
Plank Row: (25) 20
Russian Twist: 30 sec.
Kickbacks: (10) 20

Workout 1: Body Circuit & Workout 2: Legs

05/01/12
Circuit Workout:
Warm up: Repeat following 3 exercises x2
Arm Cirlcles: 30 sec.
Standing Lunge: 30 sec.
Crunch: 30

Repeat the following circuit x3
Overhead Squat: (30) x10
Burpies: 10
Deadlift: (95) 10
Pushups: 20
Wide Grip Pullups: 10
Crunches: 30
Plank: 30 sec.

Leg Workout:
Warm up, Squats: (135) 12, 12, 12, 12
Extensions: (150)  20, 20, (130) 20
Leg Press: (450) 20, (540) 20, 20
Box Jumps (superset with Squats): 10, 10, 10
Squats: (185) 10, (165) 10, (145) 10
Curls: (130) 20, (150) 20, 13
Stiff Leg Deadlift: (140) 12, 12, 12