30 APR 2011

Deadlift workout (New schedule with Tim)

* Did not warmup

Training:

1) Deadlift 3x12 @ 50% of max
    175x12, 185x12, 205x12 (Didn't have a good 1RM.  Need to start at 205 next time)

2) Straight leg deadlift 3x8
    185x8 on all sets

3) BB Rows 3x10
    135x10 on all sets

4) DB Shrugs 3x12
    80#db's x12 on all sets

5) 5x20 Abs
    alternated situps, crunches, incline situps

28 APR 2011

First workout with Timmy.  Did this before a mission, so we didn't do part of the workout.  This is going to work at getting me stronger.

1) Bench Press
    warm up: 135#x5, 134#x5, 165#x5
   a) training: 3x8 205# (got all reps)
   b) close grip bench 3x10 135#, 145#, 165# (got all reps)

2) Incline DB Bench 3x6 (65# db's, had some help from Timmy on the last two reps of the 2nd set)

26 APR 2011

WS4SB
531 Week 3

A) Back Squat:
    Warm up 5x105#, 5x135#, 5x135#
    5x180#
    3x205#
    3+x230# (6 total)

B)  5x5 Box Jumps

C) Bulgarian Split Squats
     3x10 (55# db's)

D) Weighted Sit Ups 45#
     4x10

25 APR 2011

WS4SB
Max Effort Upper Body
Week 3 of 531

A)  Bench Press:
      Warm up: 105x5, 135#x5, 135#x5
       Training: 165#x5, 185#x3, 210#x1+ (4 total) 

B)  Max reps x2 DB bench press.  50 lbs x20, 50lbs x17

C)  Supset:
      a) DB shrugs 4x10 (65 lbs)
      b) Curls 4x10 various

D) Abs: 100 Leg Levers, 100 Crunches

23 APR 2011

7 Rounds of:

Bodyweight Bench Press (165#) x7
Pull ups x7
150 V Ups

22 APR 2011

WS4SB
Week 2 531

1) Deadlift
    Warmup: 135#x5, 155#x5, 155#x5
    Training: 180#x3, 205#x3, 230#x10

2) Various abs/Goblet Squats

* Forgot to bring workout and was tired so workout was cut short.

APR 21 2011

WS4SB
Week 2 531

1) OH Press
    Warm up: 70#x5, 85#x5, 85#x5
    Training:  105#x3, 110#x3, 115#x5

2)  Max incline DB press x3 (50% of 1 RM)

3)  Superset 4x10:
     A) Pull ups
     B) Rear delt flyes

4) Superset 4x10:
    A) DB shrugs
    B) Curlzzzzzz

19 APR 2011

WS4SB
531 Week 2

Back Squat:
Warm up 5x120#, 5x120#, 5x145#
3x170#
3x190#
3+x215# (5 total)

4x5 Box Jumps

Romanian DL's
3x8 (135#)

Pistols 3x3 ea

Various Abs

18 APR 2011

WS4SB
Max Effort Upper Body
Week 2 of 531

A)  Bench Press:
      Warm up: 80#x5, 110#x5, 135#x5
       Training: 155#x3, 175#x3, 200#x7 

B)  Max reps x2 DB bench press.  45 lbs x20, 50lbs x14 (Need to start at 50# next time)

C)  Superset:
      a)  BB rows (135 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  DB shrugs 4x10 (65 lbs)

E)  Curls 4x10 various (30 lbs)

16 APR 2011

10 Rounds:

10 push ups

10 supine pull ups

10 KTE

15 APR 2011

Deadlift
Warmup: 5x100#, 5x130#, 5x155#
Training: 5x165#, 5x190#, 5+x215# (did 10 reps on last set and stopped)

A) 8x3 Box Jumps

B) Superset:
     1) Bulgarian Split Squat 4x10
     2) Pistols x3 ea

C) 3 Rnds: sit ups x20, flutterkicks x25, in and outs x20, toe touches x20

14 APR 2011

Press:
Warmup 5x55#, 5x70#, 5x85#
Training 5x90#, 5x105# (Stopped after 105.  Shoulder hurt and an increase in weight was too much.  Had the numbers wrong.  Need to do correct %'s next time)

A) 3x Max incline DB bench (Worked my way up from 25#'s.  Shoulder hurt a little bit)
B) Superset 1) Pulldowns (need to add weight) 2) Rear delt flyes 4x10 ea
C) DB Shrugs 4x10

Metcon: 3 Rnds of burpee pull ups x10 and weighted situps x15

12 APR 2011

Back Squat:
Warm up 5x120#, 5x120#, 5x145#
5x155#
5x180#
5+x205# (7 total)

Romanian DL's
3x10 (135#)

On the minute for 20 min's
Even min's Power Clean x3 (135#)
Odd min's Burpees x6

11 APR 2011

WS4SB
Max Effort Upper Body

A)  Bench Press work up to 3 rep max.  205x3 easy, failed at 225x3. 

B)  Max reps x2 DB bench press.  45 lbs x20, x15

C)  Superset:
      a)  BB rows (105 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  BB shrugs 4x10 (155 lbs)

E)  Curls 4x10 various (30 lbs)

4 min. abs

09 APR 2011

50 Mr Spectaculars
5,5,5,5,5 weighted pullups (35lbs.)
160 Abs

8 APR 2011

WS4SB
Max Effort Lower Body

A) Back Squats work to 3 RPM (245lbs.)

B) Good Mornings 3x8 (105lbs.)

C) 150 Abs

Skipped lunges, will do next time.  Will sub Romanian DL's for Good Mornings.

7 APR 2011

A)  Max Incline DB Bench Press x3

B)  Superset
      a)  Tricep Pulldowns 4x10
      b)  Rear Delt Flyes 4x10

C)  DB Military Press 4x10  (didn't do these today, shoulder hurt too bad on first set)

D)  Superset
      a)  DB Shrugs x3
      b)  Curls x3

6 APR 2011

Day 2 of pull up program:
9, 12, 9, 9, max (only 12, went down and paused a couple of seconds at the bottom and pulled up slower than usual.  didn't take as long as break between sets.  way down from a max of 20 on day 1)

5 APR 2011

WS4SB
Dynamic Effort Lower Body

A)  Box Jumps 5x8

B)  Bulgarian split squats 3x10 (used 50 lb db's)

C)  Swiss ball back bridge leg curl 3x10

D)  Weighted abs 4x15 (used 45 lb weight/situps)

4 APR 2011

WS4SB
Max Effort Upper Body

A)  Bench Press work up to 3 rep max.  205x3 easy, failed at 225x3.  Brought third rep down below chest, bad form cost me.

B)  Max reps x2 DB bench press.  45 lbs x20, x14

C)  Superset:
      a)  DB rows (50 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  DB shrugs 4x10 (60 lbs)

E)  Curls 4x10 various (30 lbs)

3 APR 2011

First day of pull up program:
Sets of 8, 8, 11, 8, 8, max reps (did 20)

Pistols 2x10

10 Rnds:
20 situps
20 flutterkicks

31 MAR 2011

1st min - 1 rep, 2nd min -2 reps, 3rd min- 3 reps...  Power Cleans

Virtual Shovel 4x15

Pull ups 4x10

Abs

30 MAR 2011

A)  Max Incline DB Bench Press x3

B)  Superset
      a)  Tricep Pulldowns 4x10
      b)  Rear Delt Flyes 4x10

C)  DB Military Press 4x10

D)  Superset
      a)  DB Shrugs x3
      b)  Curls x3

29 MAR 2011

A) Box Jumps 3x5

B)  Bulgarian Split Squats 3x8

C)  Glute Ham Raises 3x8

D)  Weighted Abs 4x15

28 MAR2011

A) Bench Press work up to 3-5 rep max

B) Max reps pull ups x2

C) Superset
     a) DB Rows 4x10
     b) Rear delt flyes 4x10

D) DB Shrugs 4x10

E)  Curls 4x10