2-4-2011
18:00- 18:49
BW circuit- 3 rounds with no rest
20 jumping jacks
10 mountain climbers
5 8-count bodybuilders
10 ab variations
Neutral chins- 2,4,6,8,2,4,6,2,4,2= 40
DB bench squat(same hand)- bw/8, 35/8, 50/8
Flat DB press- 50/8, 65/8, 80/8
BB shrug- 95/8, 135/8, 185/8
33 situps in one minute
Random ab exercises for 5-10 minutes, changes exercises when I get tired.
I need to improve the number of situps I can do in 1 min and in 2min.
2-7-2011
17:40-18:40
1 mile run
TKE- 3x15
Deads- 135/5, 185/5, 225/5, 245/5, 275/5, 295/5, 315/5
DB row- 60/10, 70/10, 80/10
Dips- bw/10, 20/10, 25/10
Facepull- 30/15, 40/15, 50/15
Pushups- 25
situps- 27 in 1min
2-11-2011
14:22- 15:12
Weighted pullups- bw/5, 5/5, 10/5, 15/5, 20/5
Dips- bw/10, 20/10, 25/10
Seated DB laterals- 15/15, 15/15, 15/15
Seated Facepulls- 30/15, 40/15, 50/15
BB curls- bar/10, 65/10, 75/10
EZ incline triceps extension- 40/15, 50/15, 60/15
32 situps in 1 minute/ 32 back extensions
Jump rope- 500 skips.
2-13-2011
40 situps in 1min
2-14-2011
17:46- 18:46
BB Military- bar/5, 65/5, 85/5, 95/5, 115/5, 125/5
Neutral chins- 2,4,6,8,2,4,6,2,4,2= 40
DB incline- 50/10, 60/10, 70/10
Cable row- 60/10, 90/10, 105/10
Rope push down- 30/15, 40/15, 50/15
DB hammer curl- 30/10, 35/10, 40/10
37 sit ups in 1 minute/ 37 back extensions.
Jump rope- 500 skips
2-15-2011
40 sit ups in 1 minute
2-16-2011
17:46-18:42
Tke- 3x15
Deads- 135/3, 185/3, 225/3, 245/3, 275/3, 295/3, 315/3, 335/3
DB bench squat (same hand)- bw/10, 35/10, 50/10
DB swing- 50/10, 60/10, 70/10
BB shrug- 135/10, 185/10, 225/10
42 sit ups in 1 minute/ 42 back extensions
jump rope- 500 skips
2-17-2011
40 sit ups in 1 minute.
2-18-2011
17:50-18:31
Weighted pull ups- bw/3 10/3, 15/3, 20/3, 25/3, 30/3
Dips- bw/10, 20/10, 30/10
DB laterals- 15/15, 20/15, 15/15
Facepull- 30/12, 40/12, 60/12
BB curl- bar/10, 65/10, 85/10
EZ incline triceps extension- 40/15, 50/15, 70/15
35 sit ups in 1 min/ 35 back extensions.
2-19-2011
Sprints on field turf
1/10 yards
1/20 yards
1/30 yards
1/40 yards
1/50 yards
1/60 yards
1/70 yards
1/80 yards
1/90 yards
1/100 yards
Sprints on a track
2/200 meters
Sprints during the winter with 50mph wind gusts= good times.
2-21-11
15:21- 16:20 (I borrowed the idea to use “inserts” and “extracts” from Alpha.)
Insert: Jump rope- 500 skips
Strength:
BB Military- bar/3, 65/3, 95/3, 105/3, 115/3, 125/3, 135/3, 115/3
Supinated BB rows- 95/5, 135/5, 185/5, 195/5, 155/5
DB swings- 55/10, 65/10, 75/10
40 sit ups in 1min/ 40 back extensions
40 push ups
Extract: 3 rounds of heavy bag. 2min work/1min rest.
2-23-2011
17:26- 18:29
Jump rope- 500 skips
Weighted pull ups- bw/3, 10/3, 15/3, 20/3, 25/3, 30/3, 20/3, 15/3
DB bench squat (opposite hand)- bw/10, 30/10, 40/10
DB incline- 50/8, 60/8, 70/8
BB Shrugs- 135/5, 185/5, 225/5, 275/5, 225/5
41 sit ups in 1min/ 41 back extensions
40 push ups
1 mile run on treadmill
2/25/2011
17:25-18:14
Jump rope- 500 skips
Weighted pull ups- bw/5, 10/3, 15/3, 20/3, 25/3, 30/1, 35/1, 40/1
Dips- bw/10, 20/10, 35/10
Seated face pulls- 30/12, 40/12, 70/12
BB curl- bar/10, 65/10, 85/10
EZ incline triceps extension- 40/15, 50/15, 70/15
39 sit ups in 1min/ 39 back extensions.
2/26/2011
100m sprints x 10
3/1/2011
17:54-18:48
Jump rope- 500 skips
Tke- 3x15
Squats- 135/3, 185/3, 225/3, 245/3, 265/3, 275/3, 245/3, 225/3
DB row- 65/8, 80/8, 95/8
Push ups- 3,6,9,12,15,18,3,6,9,12,3,6=102
DB curl- 30/8, 40/8, 35/8
Feeling crappy since the weekend so didn’t push the weights today at all and no conditioning at the end. However, I did start to feel a lot better once I started squatting!
3/3/2011
17:55- 18:46
Jump rope- 500 skips
Weighted chins- bw/5, 10/5, 15/5, 20/5, 10/5
Push ups- 3,6,9,12,15,18,3,6,9,3,6= 90
Hammer grip face pulls- 30/12, 40/12, 50/12
EZ preacher curl- 40/10, 50/10, 60/10
Rope push down- 30/15, 40/15, 50/15
3/5/2011
Sprints on track
100m x 4
200m x 3
3/8/11
17:36- 18:13
jump rope- 500 skips
BB military- 65/12, 85/12, 95/12
DB bench squat (opposite hand)- bw/12, 30/12, 40/12
DB row- 50/12, 60/12, 70/12
BB curls- 45/12, 55/12, 65/12
3/9/2011
Neck harness- 25x 20,20,10= 50
3/12/2011
I was going to take this weekend off but I couldn’t resist the nice weather so I got out and hit a few sprints.
6 100m sprints
2 200m sprints
I feel guilty if I don’t get outside and take advantage of nice weather.