Training #1:
Day #2 40 Day Workout
A) Bench Press 2x5 (205#)
B) Hammer Curls 2x5 (40#)
C) Ab Rollout 2x10
Training #2:
Training:
1) DB Flat Bench Press 3x8 (80#, 90# failed 2 reps, 85#)
2) Side Raises 3x8
3) Front Raises 3x8
4) Skull Crushers 3x8
Monday, May 30, 2011
Saturday, May 28, 2011
28 MAY 2011
Chin ups, curls, clean & jerks:
Chin ups 5x5 with a 2 second hold at the top
Hammer curls 5x5
Clean & Jerk 10 reps @ 155#, 5 reps @ 175#, 2 reps @ 185#
Chin ups 5x5 with a 2 second hold at the top
Hammer curls 5x5
Clean & Jerk 10 reps @ 155#, 5 reps @ 175#, 2 reps @ 185#
Friday, May 27, 2011
27 MAY 2011
Workout #1 (40 day Dan John Workout):
2x5 Bench (175#)
2x5 DB Curl
2x5 Chin up
50 Crunches
Workout #2
Warmup:
Jump rope, deadlift, bw squats, stretching
Training:
1) Deadlift 3x5 (275#, 295#x2)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (135#)
4) DB shrugs 3x6 (85#)
5) Abs 3x20
2x5 Bench (175#)
2x5 DB Curl
2x5 Chin up
50 Crunches
Workout #2
Warmup:
Jump rope, deadlift, bw squats, stretching
Training:
1) Deadlift 3x5 (275#, 295#x2)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (135#)
4) DB shrugs 3x6 (85#)
5) Abs 3x20
26 MAY 2011
KB's with Timmy:
One arm swings x20 ea
One arm snatch x20 ea
One arm swings x20 ea
Bottom up press practice
One arm swings x20 ea
One arm snatch x20 ea
One arm swings x20 ea
Bottom up press practice
Wednesday, May 25, 2011
25 MAY 2011
Did a couple warm up sets of bench press and some light stretching
Training:
1) Bench Press 3x6 (205#)
2) Close Grip Bench 3x8 (155#)
3) Incline DB Bench 3x8 (65#)
4) One Arm DB Bench 3x8 (65#)
Did a few pull ups between sets
Training:
1) Bench Press 3x6 (205#)
2) Close Grip Bench 3x8 (155#)
3) Incline DB Bench 3x8 (65#)
4) One Arm DB Bench 3x8 (65#)
Did a few pull ups between sets
24 MAY 2011
Worked up to 5x5 of clean and jerk.
Was able to get 185# one time. Had no problem with the clean, but couldn't get it overhead.
Was able to get 185# one time. Had no problem with the clean, but couldn't get it overhead.
Thursday, May 19, 2011
19 MAY 2011
Training:
1) DB Flat Bench Press 3x10 (70#, 70#, 75#)
2) Side Raises 3x10
3) Front Raises 3x10
5 Pull Ups between sets
1) DB Flat Bench Press 3x10 (70#, 70#, 75#)
2) Side Raises 3x10
3) Front Raises 3x10
5 Pull Ups between sets
Wednesday, May 18, 2011
18 MAY 2011
Worked on power clean, clean and jerk, and hang power cleans with Timmy. Need to work on this more, terrible form. Couldn't get 205#. 205# is the new goal.
Tuesday, May 17, 2011
17 MAY 2011
Training:
1) Deadlift 2x8 (275#)
2) Straight Leg Deadlift 2x8 (205#)
3) Bodyweight Ring Rows 3x10
4) DB Shrugs 3x10 (80#)
5) Abs 5x20
1) Deadlift 2x8 (275#)
2) Straight Leg Deadlift 2x8 (205#)
3) Bodyweight Ring Rows 3x10
4) DB Shrugs 3x10 (80#)
5) Abs 5x20
Monday, May 16, 2011
15 MAY 2011
Warm up: Stretching and 135# x5, 135# x8, 155# x5
Training:
1) Bench Press 3x8 (185#)
2) Close Grip Bench 3x10 (135# x2, 155# x1)
3) Incline DB Bench 3x8 (60#)
4) One Arm DB Bench 3x8 (60#)
5) Push Downs 4x15
Mixed in 5 pull ups between sets today. Stretching and warming up with some lighter weights helped. Best session yet due to warmup.
Training:
1) Bench Press 3x8 (185#)
2) Close Grip Bench 3x10 (135# x2, 155# x1)
3) Incline DB Bench 3x8 (60#)
4) One Arm DB Bench 3x8 (60#)
5) Push Downs 4x15
Mixed in 5 pull ups between sets today. Stretching and warming up with some lighter weights helped. Best session yet due to warmup.
14 MAY 2011
Training:
2 min. on, 1 min. off, 20 per arm
1) KB Clean & Press Long Cycle
2) KB Clean
3) KB Swings
2 min. on, 1 min. off, 20 per arm
1) KB Clean & Press Long Cycle
2) KB Clean
3) KB Swings
Wednesday, May 11, 2011
Tuesday, May 10, 2011
10 MAY 2011
Training:
1) One Arm KB Swings x50
2) KB Clean & Jerk x50
Timmy and I messed around with bottom up presses.
1) One Arm KB Swings x50
2) KB Clean & Jerk x50
Timmy and I messed around with bottom up presses.
Monday, May 9, 2011
09 MAY 2011
Training:
1) Bench Press 3x10 (Failed at 185# first two sets. Only got 8 reps. Went down to 175# on third set)
2) Close Grip Bench 3x10 (135#)
3) Incline Bench 3x10
4) One Arm DB Bench 3x10
5) Pushdowns 4x15
1) Bench Press 3x10 (Failed at 185# first two sets. Only got 8 reps. Went down to 175# on third set)
2) Close Grip Bench 3x10 (135#)
3) Incline Bench 3x10
4) One Arm DB Bench 3x10
5) Pushdowns 4x15
Sunday, May 8, 2011
08 MAY 2011
1) Deadlift 55% 3x10 (225#)
2) Straight Leg Deadlift 3x8 (185#)
3) Barbell Rows 3x10 (135#)
4) DB Shrugs 3x12 (80#)
5) Abs 5x25
2) Straight Leg Deadlift 3x8 (185#)
3) Barbell Rows 3x10 (135#)
4) DB Shrugs 3x12 (80#)
5) Abs 5x25
Saturday, May 7, 2011
06 MAY 2011
Training:
1) DB Flat Bench Press 3x10 (65#, 70#, 75#)
2) Side Raises 3x10
3) Front Raises 3x10
4) Skull Crushers 3x10
5) KB Swings 50 per arm
1) DB Flat Bench Press 3x10 (65#, 70#, 75#)
2) Side Raises 3x10
3) Front Raises 3x10
4) Skull Crushers 3x10
5) KB Swings 50 per arm
Wednesday, May 4, 2011
5 MAY 2011
Had to take the last couple of days off for work.
Warm up:
Back Squat 135#x5, 135#x5, row 500 m
Training:
1) Back Squat 3x15 (185#)
2) Good Mornings 3x10
3) Weighted abs 3x20
Warm up:
Back Squat 135#x5, 135#x5, row 500 m
Training:
1) Back Squat 3x15 (185#)
2) Good Mornings 3x10
3) Weighted abs 3x20
Sunday, May 1, 2011
1 MAY 2011
1) Bench Press
warmup: few sets of 135#
Training: 3x12 (155#)
2) Close Grip Bench
3x10 (135#)
3) Incline DB Bench
3x12 (Had a hard time finding right weight. Didn't get all reps until I went down to 45#)
4) Flat Bench DB Press
3x12 (Had to drop weight)
5) Flat Bench One Arm DB
3x10ea (Got all reps. Went up in weight and finished with 55#)
5) Pulldowns 4x15
warmup: few sets of 135#
Training: 3x12 (155#)
2) Close Grip Bench
3x10 (135#)
3) Incline DB Bench
3x12 (Had a hard time finding right weight. Didn't get all reps until I went down to 45#)
4) Flat Bench DB Press
3x12 (Had to drop weight)
5) Flat Bench One Arm DB
3x10ea (Got all reps. Went up in weight and finished with 55#)
5) Pulldowns 4x15
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