06/16/14
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) 2, 5, (315) 10, (225) 10
Bench Press (135) 10, (185) 10, (225) 3 x 10
TechnoGym Press 3 x 10
Incline DB Fly 4 x 10
Ring Dips x 20, 15, 10, 10
Pushups x 50
Monday, June 16, 2014
Saturday, June 14, 2014
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
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
Thursday, June 12, 2014
Bike, Back
06/12/14
Bike 6 miles
Wide Grip Pulldowns 4 x 10
LF Pulldown 4 x 10
Barbell Rows 4 x 10
DB Rows 3 x 10R/10L
LF Machine Row 3 x 10
Straight Arm Pulldown 3 x 10
Bike 6 miles
Bike 6 miles
Wide Grip Pulldowns 4 x 10
LF Pulldown 4 x 10
Barbell Rows 4 x 10
DB Rows 3 x 10R/10L
LF Machine Row 3 x 10
Straight Arm Pulldown 3 x 10
Bike 6 miles
Wednesday, June 11, 2014
OHS, Box Jump, Wall Balls, HSPU
06/11/14
4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)
4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)
Tuesday, June 10, 2014
W1 Calves, Arms & W2 "Murphy"
06/10/14
Workout 1 Calves & Arms
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12
Workout 2 "Murphy" crossfit.com
Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile
Workout 1 Calves & Arms
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12
Workout 2 "Murphy" crossfit.com
Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile
Monday, June 9, 2014
BIke, W1 Back, Calves & W2 Shoulders, Deadlift
06/09/14
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
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