1-26-10 DE Lower Body
Warm Up
Jump Rope
Dynamic Stretching
Foam Rolling
Kneeling Jump Squats
3x5
Speed Squats to Parallel Box - Blue Band
45x2x1
135x2x1
185x2x6
Speed Pulls using EFS Pro Short Average Band on Sumo Platform
155x6x1
155x7x1
155x4x1 (with a bunch of 3/4 lockouts…lame i know)
155x1 with hold at top for a LONG ASS TIME - jeez this sucked
Walking Sandbag Lunges
80x20 (10 each leg)x3
Prisoner GH Raises Elevated
bwx8x4
Swiss Ball Leg Raises
bwx12x3
1-28-10 DE Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Plyo Push Ups (on to Step Platform with one ring underneath)
5x5
Chins
5x5
Underhand Pull Downs SS Scare Crow (cables-different gym, no blast straps)
125x12x4
SS
30x12x4
Rolling DB Extensions SS Fat Gripz DB Curls
40x12x3
SS
35x8x3
Conditioning (Treadmill)
1 min. 5 mph
15 min. 5.5 mph
1 min. 2.5 mph
1-29-10 ME Lower Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Anderson Squats
45x5
135x5
185x3
225x1
255x1
275x2.5 (I think I have an issue somewhere where I lose sight in the fact that I should be trying to spread the floor apart, but instead am trying to just push straight up. I’ll have to work on this next week.)
Speed Pulls
245x8x1 (1 minute rest between pulls)
DB Bulgarian Split Squats w/ Extended ROM
50x12x3
45 Degree Hyper Extension (plate behind head)
35x12x4
Standing Ab Crunches (Lat Pull Down-Ab Loops)
110x8x3
Conditioning
Tabata on Spin Bike
1 min. warm up
20 sec. sprint
10. sec. rest
8x
1-30-10
Conditioning Day
Helped my g/f with her first time back in the gym for a few years, showing her how to do some of the more complex/compound movements and just keeping her on pace for a decent session. So no Prowler pushes today, however I did do:
Treadmill
1 min. 5mph
12 min. 7mph
1 min. 2.5mph
2-1-10 ME Upper Body
Warm Up
Elliptical 5 min.
Dynamic Stretching
Incline Bench
45x5
95x5
135x3
165x2
195x1
215x0 (pin city)
205x0 (same thing)
185x1
195x0 (got so frustrated I threw the barbell into the rack-was pressing in a “power rack” - I use quotations because it isn’t exactly a power rack)
DB Pause Bench
70x12x3
DB Rows SS Prone T’s
95x8x4 (needed some chalk)
SS
15x15x4
Incline Tate Presses SS Fat Gripz BB Curls
55x8x3
SS
80x8x3
Conditioning
Hills on LifeFitness Bike
3 miles - 8:01
2-2-10 DE Lower Body
Warm Up
Jog/Sprint/Side Steps
Dynamic Stretching
Kneeling Squat Jumps
3x5
Speed Squats (Below Parallel Box)
135 Chain on each side (30 sec. rest)x8
Deadlifts (EFS Pro Short Average Bands)
185x4
185x5
185x5 with hold at top
Sandbag Walking Lunges
80lbx20x3
Elevated Prisoner GHR
bwx10x4
Swiss Ball Leg Raises
x10x3
2-3-10 Conditioning Day
Warm Up
5 min. on Elliptical
Dynamic Stretching
Sled Pulls 2 platesx35 yrds.x2x10 (as little rest as necessary)
2-4-10 DE Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Plyo Pushup (platforms and one ring)
5x5
Chins
5x6
Underhand Pull Downs SS Scarecrows (again, no blast straps)
140x10x4
SS
35x12x4
Rolling DB Extensions (Floor) SS Fat Gripz DB Curls
45x10x3
SS
40x5(each)x3
I think I’m going to keep the last superset at the same weight next week, but try to get all the prescribed reps.
Conditioning - Treadmill
1 mile @ 6.5 mph (first 2 minutes @ 7.5 incline, last 7 min. no incline) - 9:13
2-5-10 ME Lower Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Anderson Squats
45x5
135x5
185x3
225x3
255x1
275x1
315x0 (pinned on pins)
300x0 (pinned just off pins)
280x1
290x1
295x1
Speed Pulls
275x8x1 1 minute rest between pulls
DB Bulgarian Split Squat (Ext. ROM)
55x10x3
45 Degree Hyper Extension
45(behind head)x12x4
Standing Cable Crunches (Lat Pull Down)
115x8x3
Conditioning
Tabata on Spin Bike
1 min. warm up
20sec. sprint
10 sec. off
x8
2-7-10 Conditioning
Evil 8 Barbell Complex - 90 sec. rest
95 lbs.
Deadlift
Romanian DL
Bent Over Row
Hang Clean
Front Squat
Overhead/Push Press
Back Squat
Good Morning
Treadmill
5.5 mph - 8 minutes
Foam Rolling - ahh soo nice
2-8-10 ME Upper Body DELOAD
Warm Up
5 min. Elliptical
Incline Bench
45x10
105x5x3
DB Pause Bench
75x12x3
DB Rows SS Prone T’s
105x8x4
SS
15x15x4
Incline Tate Press SS Fat Gripz BB Curls
55x12x3
SS
80x12x3
Conditioning
Hills on LifeFitness Bike
3 miles (Level 8) - 7:44
2-9-10 DE Lower DELOAD
Warm Up
Runs/Jogs/Side Steps
Dynamic Stretching
Kneeling Squat Jumps
3x8
Deadlifts (Sumo Platform using EFS Pro Average Short Band)
205x4
205x4
205x2, plus some hitched ones (not going to count those)…rested 15 seconds, then pulled a final one and held it for 15 seconds
Sandbag Walking Lunges
100x20x3
Elevated Prisoner GHR (plate behind head)
10x8x4
Swiss Ball Leg Raises
x12x3
2-10-10 Conditioning
Warm Up
5 min. Elliptical
Sled Pulls
2 platesx35yrds.x2x10 - less rest than last week
(rubber floors)
2-11-10 DE Upper DELOAD (although it’s not really much of a deload at all)
Warm Up
5 min. Elliptical
Plyo Push-ups (One ring and platform)
5x5
Chin Ups
6x6
Underhand Pull Downs SS Scarecrows (no blast straps-used cables)
145x10x4
SS
40x12x4
Rolling DB Extensions SS Fat Gripz DB Curls
45x12x3
SS
40x8(each arm)x3
No Conditioning…ran out of time before work.
2-12-10 ME Lower Body DELOAD
Warm Up
5 min. Elliptical
Dynamic Stretching
Anderson Squats
45x10
135x5
155x5x3
Speed Pulls
295x8x1 (1 minute rest between pulls)
Bulgarian Split Squats (Ext. ROM)
60x10x3
45 Degree Hyper Extension
53lb. KB (behind head)x10x4
Standing Ab Crunches (Lat Pull Down w/ Ab Straps)
120x8x3
Conditioning
Tabata on Spin Bike
1 min. warm up
20sec. sprint
10 sec. rest
x8
2-15-10 ME Upper Body
Warm Up
5 min. Elliptical
Dynamic Stretching
Pin Presses - just above chest - 5RM
45x5
70x5
105x5
135x3
175x3
225x0
205x5
Flat Neutral DB Press
70x12x3
Seated Row to Chest SS Reverse Fly
140x10x4
SS
20x10x4
Overhead Rope Extension SS BB Curls
80x10x3
SS
80x10x3
Conditioning
Treadmill Sprints
1 min. warm up 5mph
20 sec. sprint 10.5mph
1 min. walk 3mph
x7
45sec. sprint 10.5mph
1.5 min. walk 3mph
x1
2-16-10 DE Lower Body
Box Jumps 33"
2x8
Dynamic Stretching
Speed Squats to Below Parallel Box
155 w/ 4 chains per sidex2x8 (30 sec. rest)
Deadlift from Blocks
315x10x3
Safety Squat Bar Free Squats
185x8x3
Inverse Leg Curl on GHR
bwx8x4 (2 sec. pause at top, except last 2 sets, then last pause was longer…as long as I could hold)
Blast Strap Flutters
bwx10 (each side)x3
2-17-10 Conditioning
Warm Up
5 min. Elliptical
Barbell Complex - 95x6x6 90 second rest between sets
RDL
Bent Over Row
Hang Clean
Back Squat
Reverse Lunge
Push Press
Treadmill
warm up
1.5 min. 5mph
10 min 6.5mph
cool down
1.5 min. 3mph
2-18-10
Conditioning
LifeFitness Bike
Kilimanjaro Program - Level 8
30 min. kept above 90rpm the whole time (90-95 on way up, 95-105 way down)
2-19-10 DE Upper
Speed Bench w/ EFS Mini Short Band
95x3x8 (30 sec. rest between sets)
DB Floor Press
70x15
70x11
70x5
70x4
V-Handle Pulldowns SS Underhand Band Pull Aparts
145x8x4
SS
Monster Minix12x4
JM Press
85x12x3
Fat Gripz Zottman Curls
30x10x3
Conditioning
12 med. ball slams (12 lbs.) SS 20 Mountain Climbers SS 5 Burpees (no push up) w/ Tuck Jump (35 sec. rest)
x10