Resting after 2-a-days

05/25/12

Resting for 2 days (05/25 and 05/26). Body is achy and sore from double workouts. Shin splints are feeling like fine crystal. Friday I am canoeing for 8 hours light to heavy paddling, but mostly drinking and binge eating. Saturday feeling soft and fat from the binge eating the day before. Wanted to go the gym, but need much needed rest. I was supposed to workout after an early AM training session, but power was out at gym. My body is probably thanking that storm.

Workout 1: Legs (light) & Workout 2: Legs (volume)

05/24/12

Workout 1:
Treadmill Warmup 10 minutes
C2 Rowing 2 miles
Leg Press x 3
Extensions x 3
Curls x 3
Deadlifts x 3
C2 Rowing 2 miles

Workout 2:
Lunges 60 seconds x 3
No rest between exercises.

Series 1:
Box Jump x 10
Rear Squat (185) x 10
Body Squat x 10
Repeat series x 3

Series 2:
Body Squat x 15
Extensions (130) 12
Repeat series x 3

Series 3:
Leg Press (460) x 10
Body Squat x 20
Repeat series x 3

Curls (130) 15, 15, 15, 15
Lunges 60 seconds x 2

Workout 1: Chest & Sprints, Workout 2: Shoulders

05/23/12

Workout 1:
Warmup, Pushups x 100 (3:29)
Bench (135) 20, (225) 10, (275) 7, (225) 9, (155) 10
Incline DB Fly (50) 10, 10, 8

Sprints (25 - 40 yard variations) 15 - 20
wasn't really keeping track, but we did a lot of doubles and triples.

Workout 2:
Run .25 mile (1:35)

Handstand Pushups x 30
Military Press/Push Press (135) 15, 9, 9, (95) 9, (55) 30
Side Raise (superset with DB Press) (25) 15, 12, 10, 9
DB Press (25) 10, 10, 10, 10
Cable Rear Fly (17.5) 12, (22.5) 11, 12, 8

Run .25 miles x 4 (1:50)

Workout 1: Pulls & Abs / Workout 2: Abs & Calves

05/22/12

Workout 1:
Warmup 5 minutes
Row machine 5 minutes

Minimal rest periods between exercises.
Plank 60 sec.
Battle Ropes 45 sec.
Russian Twist 30 sec.
Rope Pulleys (upright) 60 sec.
Curl Press (45) x 10
Medicine ball Situp x 20
Barbell Row (95) x 10
DB Twist 30 sec.
Leg Raise x 20
L-Pullups x 10
Repeat series x 3

Workout 2:
No rest between exercises.
Plank 60 sec.
Side Plank (R) 30 sec.
Medicine ball Situp x 20
Side Plank (L) 30 sec.
Repeat series x 3

Rope Crunch (82.5) 25, 20, 20, 20
Calf Raise (smith machine) (160) x 20, 20, 20, 20
Decline Situps x 15, 15, 15

Workout 1 (quads) & Workout 2 (ouch)

05/21/12

Workout 1:
Jump rope 5 minutes
Lunges 1 minute x 3

Minimal rest between exercises.
Series 1:
Box Jump x 10
Overhead Squat (115) x 10
Body Squat x 10
Repeat series  x 3

Series 2:
Front Squat (135) x 10
Body Squat x 20
Repeat series x 3

Series 3:
Leg Press (feet low) (550) x 10
Body Squat x 10
Repeat series x 3

Workout 2:
1 mile run (9:00)
Burpies x 100 (7:10)
Pullups x 100 (8:45)
Pushups x 150 (7:50)
Body Squats x 300 (15:50)
Burpies x 50 (4:56)
.5 mile run (5:00)

ouch!

Cardio & Arms

05/20/12

Run 1 mile (9:30 minutes)
Burpies x 100 (6:49 minutes)

Triceps:
Cable Overhead Extension (with rope): (32.5) 12, (37.5) 12, (42.5) 12
Ez Bar Overhead Extension: (65) 12, 12, 12
Rope Press Down: (30) 12, 12, 12

Biceps:
HS Machine Curl: (110) 12, 12, 12
Incline DB Curl (superset with bar curl): (40) 12, 12, 12
Fat Bar Curl (close grip): (24) 11, 11, 11
Hammer Curl: (40) 11, 12, 11

Shoulders

05/19/12

Run 1 mile

Short rest periods between sets and exercises.
Pullups (weighted) (45) 3, 4, 4, 2, (70) 2, 2 (no weight w/kip) 15
Handstand pushups x 10, 10, 10
Dips (weighted) (70) x 10, 10, 8
Military/Push Jerk (135) x 10, 8/2, 7/2
DB Side Raises (25) x 10, 10, 10
Rear Delt Flyes (25) x 10, 10, 10

100 yard sprints x 5