01/04/12
Workout 1: Arms
Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20
Hip Extensions x 20, 15, 10
Back Extensions x 5, 5
Workout 2: Hundos, Row, Run
Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)
Saturday, January 5, 2013
Friday, January 4, 2013
W1: Legs (hundos) & W2: Abs
01/03/13
Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)
Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60
Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)
Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60
Thursday, January 3, 2013
W1: Hundos: Sit, Pull, Push, Squat & W2: Chest
01/02/13
Workout 1:
100 of each:
Situps
Pullups
Pushups
Squats
(16:10)
Workout 2:
Bench Press (155) 20, (205) 20, (245) 20
Incline DB Press (90) 12, 11, 10
Cable Flys (35) 12, (25) 12, 12, 11
Row 1 mile (6:30)
Run 1 mile (8:00)
Workout 1:
100 of each:
Situps
Pullups
Pushups
Squats
(16:10)
Workout 2:
Bench Press (155) 20, (205) 20, (245) 20
Incline DB Press (90) 12, 11, 10
Cable Flys (35) 12, (25) 12, 12, 11
Row 1 mile (6:30)
Run 1 mile (8:00)
Tuesday, January 1, 2013
OLY Lift Workout
01/01/13
(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press
Snatch (135) 5, 5
(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press
Snatch (135) 5, 5
2 days off. Burpies, KB Swing, Situps, Pushups
12/31/12
75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47
75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47
Thruster, Double Unders, Toes2bar, Pullups, Row
12/28/12
3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10
15:06
Row 2 miles
3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10
15:06
Row 2 miles
W1: Arms & W2: "JT"
12/27/12
Workout 1:
LF Machine Curls (ss w/dips) (110) 20, 20, (100) 20
Dips x 20, 20, 20
Bar Curl (ss w/skull crusher) (60) 20, 20, 20
Skull Crush (60) 20, (70) 20, 20
Cable Curl (ss w/rope press) (50) 15, (42.5) 15, 15
Rope Press (30) 20, 20, 20
Hammer Curl (ss w/Overhead DB extension) (40) 15, 12, (35) 10
Overhead DB Extension (75) 15, (80) 12, (85) 10
Workout 2:
3 rounds (21-15-9) of:
Ring Dips
Handstand Pushups
Pushups
16:05
Brutal workout combination. Shoulders and triceps stopped working after the first round, had to kip for the later dips and HSPUs.
Workout 1:
LF Machine Curls (ss w/dips) (110) 20, 20, (100) 20
Dips x 20, 20, 20
Bar Curl (ss w/skull crusher) (60) 20, 20, 20
Skull Crush (60) 20, (70) 20, 20
Cable Curl (ss w/rope press) (50) 15, (42.5) 15, 15
Rope Press (30) 20, 20, 20
Hammer Curl (ss w/Overhead DB extension) (40) 15, 12, (35) 10
Overhead DB Extension (75) 15, (80) 12, (85) 10
Workout 2:
3 rounds (21-15-9) of:
Ring Dips
Handstand Pushups
Pushups
16:05
Brutal workout combination. Shoulders and triceps stopped working after the first round, had to kip for the later dips and HSPUs.
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