Training 28 December 2013
1a. 45* Incline Neutral Grip DB Press 5 x 65 and then 5x5@75
1b. RFE DB Split Squats 4 x 6 @ 25 each side with a 5 second hold in the bottom position.
2a. Cuff Work. Internal and External Keiser Air Rotations. 3x10@20# all movements.
2b. Tall Kneeling Cable Pulldowns. 4x12 @ entire stack plus add on plate.
3a. Weighted Back Extensions 5x5@45 plate over chest
3b. Wide Stance Cable Rotations 4x7@50
Conditioning
5 rounds for time of the following all done with 20# MB:
10 Power Bombs
10 Push Presses
10 Granny Tosses
10 Wood Choppers
Rest 2 minutes
Total time start to finish including 4 mandatory 2 minutes rest was 16:22
I left my Surge workout drink at home this morning. This was the first workout since May with no Plazma or Surge. It was tough near the end. Those peri workout drinks really do give enhanced workout performance. I will do my best not to make that mistake again!
Training 30 December 2013
1a. Hex Bar Deadlift 8x95, 5x135, 5x225, 3x315 then 3x3@405. Low grips, of course!
1b. Seated Cable Row 5x155, 5x165 then 4x5@185
1c. Banded Leg Lowers 3x6@ Green Band
2a. Incline Chest Supported DB Front Raise 2x8@25
2b. TRX Y’s 2x8@BW
3a. Incline Chest Supported DB Rear Laterals 2x8@25
3b. Upper Body Mobility (Thumb Taps and Wall Angels) 3x10 each
3c. TRX T’s 2x8@BW
4a. 2 DB Single Leg RDL 2x7@60# each side
4b. Hip Rotators 2x10
4c. TRX Leg Curls 2x8@BW
5a. Banded Ab Wheel Rollouts 5x5@Red Band
5b. Standing Cable Ab Pulldowns 3x10@155
5c. V Ups with Stability Ball 4x8
5d. Banded Reverse Crunches 3x6@ Green Band with 3 second eccentric
Lots of work today, done in under one hour. Time to put some fresh venison in my belly!
Training 31 December 2013
1a. Goblet Squat 5x75 then 4x5@100
1b. Knee Fall Ins 2x5 @ 5 Second holds
1c. MB Val Slide Reverse Lunges with 3 second hold at bottom 3x6/side@20# MB
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Stability Ball Side Plank + Leg Raise 3x20 seconds per side
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Conditioning: 3 rounds of 4 repeats of 4 second Power Runner Sprint + 6 second Force Sprint at Load 30. Rest 1 minute between each repeat and two minutes between each round. All 12 sprint combos plus mandatory rests done in 19:05.
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Banded Leg Abduction 3x12@Black Band
Happy New Year everyone!!!
Training 02 January 2012
1a. Sumo Deadlift 3x135, 3x225, 3x275 then 2x3@315, 2x3@335, 2x3@355
1b. Banded Single leg lowers 3x6@Green Band
2a. Rotational DB Row 3x7@100
2b. Band Pull Aparts 3x15@ Green Band
2c. Upper mobility 3x10
2d. Tall Kneeling Cable Ab Rotations 4x8@45
3a. Lateral Ab crunches on SB 3x12@BW
3b. Lower mobility 3x10
- Tabata 10 rounds of 20 seconds work with 10 seconds rest each of Knuckle Burpees alt with Speed Jumping Jacks. 5 minutes total.
Training 06 January 2013
1a. Barbell RDL 8x45, 95 and 135. Then 5x185, 225 and 275. Then 3x5@305.
1b. Lower body mobility hip rotations 3x10
2a. Alternating Single Leg TRX Leg Curls 2x8@BW, then 6xBW and finally 5xBW. Was supposed to hit 4x8@BW, but wasn’t quite strong enough to hit 8 on those last two sets.
2b. Upper body mobility thumb taps 3x10
- Conditioning
Go through the following 3 times then add in one additional set of MB V Ups:
85# DB chest carry forward x 20 yards, backwards by 20 yards, 12#MB Alternating Leg V Ups 4x6 and then Supermansx15 reps with a 3 second hold at the top.
Training 07 January 2014
1a. 45* Incline Neutral Grip DB Press 5x65 then 5x5@75
1b. Rear Foot Elevated DB Split Squat with 5 Second hold in bottom position 4x6@30 each side
2a. Tall Kneeling Explosive Keiser Cable Pulldown 4x8@55/side
2b. Internal and External Rotator Cuff work 4x10@ Red Band each way
3a. Barbell Back Extension 5x5@55. Using back extension device.
3b. Wide Stance Cable Ab Rotations 4x7@45 each side
Conditioning: Woodway Force walk/run. 40 seconds walk with 20 seconds run at load 12. 10 minutes total. Keep speed between 2.5-3.5 on walk and between 5-7 on run.
Training 09 January 2013
1a. Speed Sumo Deadlift 5x135, 5x225, 2x3@275, 2x3@295 then 5x3@315. 60 seconds rest between all sets. Yes I timed it!
1b. Banded Leg Lowers 2x6@Green Band
2a. Rotational DB Rows 3x7@100
2b. 4 position band pull aparts 2x12@ Orange and Black mini bands at each position
2c. Tall Kneeling Cable Rotations 3x10@50 each way.
3a. DB Hammer Curls 5x6@60
3b. Lateral Stability Ball Sit-ups 3x12@BW
3c. Lower body mobility 3x10
- Conditioning: Tabata 8 rounds 20 seconds work 10 seconds rest of Knuckle Burpees alternating with Speed Jumping Jacks.
Training 10 January 2014
1a. Close Grip Bench Press 8x45, 8x95, 5x135, 5x165, 5x185, 5x205 and then 2x5@215
1b. Rotating Grip Chin-Ups 6x4@BW with 2second pause in bottom position and 2 second hold at top position
1c. T-Spine Rotation with Internal Shoulder Rotation 3x8 each side
2a. Dips with Depression at top 3x8@BW
2b. Upper body mobility 2x8
2c. DB Pullover 4x8@65
3a. Keiser Squat 4x5@210
3b. Yoga Push-ups 2x12
Training 13 January 2013
1a. Hex Bar Deadlift from High Grips 5x95, 5x135, 5x225, 3x315, 2x365, 2x405, 2x415, 2x 425 and 2x435.
1b. Seated Cable Row 5x170, 5x190 and then 4x5@200
1c. Lower Body Mobility 3x10 Hip Rotators plus 3x5 Knee Fall ins with 5 second holds.
2a. Incline Supported DB Front Raise 2x8@20
2b. TRX Ys 2x8@BW
3a. Incline Supported DB Rear Raises 2x8@20
3b. TRX Ts
3c. Upper Body Mobility 2x8
4a. 2 DB Single Leg RDL 2x7@65
4b. TRX Double Leg Curl 2x8@BW
5a. Banded Ab Wheel Rollouts 5x5@ Red and Black Mini Bands
5b. Standing Cable Ab Pulldowns 3x10@ stack plus add a plate
5c. V Ups with SB 4x8
5d. Reverse Crunches 3x6@ Green Band
Training 14 January 2014
1a. Goblet Squat 5x80 then 4x5@100
1b. Val Slide Reverse Lunge with 3second hold in bottom. 3x6@25# DB only on one side to offload.
1c. Knee Fallins 2x5 with 5 second hold in bottom.
2a. Stability Ball Push-ups 4x8@BW
2b. Side Plank on Stability Ball with weak side leg elevated. 3x20 second hold each side.
Metabolic Conditioning: 5 rounds of following, all reps with 20# MB: 10 Power Slams, 10 Chest Passes, 10 Push Presses, 10 Granny Tosses, 10 Woodchoppers each side. Rest 90 seconds. Repeat 5 times total for 300 reps. Time was 25:40.
Training 16 January 2014
Got an early one in today in preparation for another business trip for the next week.
1a. Sumo Deadlift 5x135, 5x185, 5x225, 3x315, 3x375, 3x385 and 2x2@395
1b. Banded Leg Lowers 3x6@ Green Band
2a. Cable Push Pull 3x7@50
2b. Single Leg Glute Bridge with Leg Whip 3x5@BW each side
3a. Barbell Suitcase Carry 3x20 yards @ 135. Only one side at a time.
3b. Seated Calf Raise 3x15@115
Done and rolling!!!
Training 03 February 2014
Wow, I’ve been through the ringer. Trip to savannah for a week with no suitable gym, got sick traveling back home, lost 5 pounds from stomach bug, got stranded in the Cluster Dusting 2014 and took 29 hours to slug my way home. Fun times. Anyway, tonight was first training session in almost 3 weeks. I’ve turned into the incredible shrinking man, I feel, but my strength was still decent. Which is always a good sign.
1a. Low Grip Hex Bar Deadlift 5x95, 5x135, 5x225, 3x315, 3x365, 1x405 and 1x425.
1b. Lower Body Mobility 3x5@5 second holds knee fall ins. And 2x1 each side of 1 minute holds on leg internal rotations.
2a. Cyber Low Row 5x160, 5x170, 4x5@180
2b. Upper Body Mobility 3 exercises @ 8 reps each
3a. Single Leg DB RDL (2 DBs) 2x7@60 each hand
3b. DL TRX Leg Curl 2x8@BW
- Band Assisted AB Wheel Rollouts 3x5@ Red Band
Training 04 February 2014
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Force Treadmill. 5 minutes jog/ walk.
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Strength Circuit. 2 rounds of following 5 exercises (no rest between exercises…yeah that only worked on first round) with 3 minutes rest between each round:
A. Prowler Push 4 Plates Down and Back (30 yards)
B. 25 Pushups @ BW
C. Walking Lunge with empty Barbell in each hand Down and Back (30 yards)
D. Prowler Push 2 Plates down and back x2 (60 yards)
E. Feet elevated side plank with hip raise and lower 5 reps/ side.
1st round was 4:08. 2nd round was 5:29. Yikes! I think I lost a lung having all that bronchitis and off time.
- Force Treadmill run/ walk x 5 minutes.
Sat down and watched the stars dance around my head after this one.
Training 06 February 2014
1a. Close Grip BP 10x45, 8x95, 5x135, 5x155, 5x185, 3x205 and 3x215
1b. Internally Rotated T-Spine Rotations 4x5 each side.
2a. 2DB Pullovers 4x8@33 each hand
2b. Upper Body Mobility 2 exercises 3x8 each
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Keiser Power Squat 4x5@210 done explosively.
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Weighted Abs 10x15@45 then unweighted abs 5x20. Various exercises done.
Training 07 February 2014
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3 minute hard run on Woodway Force
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Strength Circuit. 3 rounds of the following with a 60 second rest between each round:
A. Prowler Push 3 plates x 30 yards
B. Banded Good Mornings 25 reps x Green Band
C. Inverted TRX Rows 25 reps x BW
D. DB Carry on Upper Chest 85# x 30 yards.
All 3 rounds, including rest breaks, we’re completed in 10:41. And I had about a 20 yard sprint between prowler area and TRX and then sprint back to prowler area for DB Carries.
- 2 minute hard run.
Very short workout, but intense. Feeling good!
Training 10 February 2014
1a. Hex Bar Deadlift (High Grip this week) 135x8, 225x5, 275x5, 315x3, 365x3, 405 x1 and 455x1
1b. Knee Fall ins 3x5 with 5 second hold in bottom position
2a. Seated Cybex Low Cable Row 5x17+1/2plate then 5x5@18+1/2plate
2b. Upper Body Mobility 2 exercise alternated 3x10 each
3a. 2 KB Single Leg RDL 3x7/ side using a 53#KB and a 70#KB, alternating hands each set.
3b. TRX Leg Curl 4x8@BW
3c. Banded Ab Wheel Rollout 5x5@Red Band
Training 11 February 2014
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5 Minute Run on Woodway Force
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Strength Circuits : 2 rounds of the following: Prowler Pushes 4 Plates + 35 pounder down and back (30 yards), 25 push-ups @ BW, Walking Lunges with Barbell in each hand down and back (30 yards), Prowler Pushes 2 Plates + 35 Pounder down and back x2 (60 yards) and then Feet Elevated Side Plank Hip Raises 15 reps @ BW each side. Then rest 2:45 and repeat.
Total time (including 2:45 rest) was 11:20.
- 5 Minute Run/Walk on Woodway Force.
Training 13 February 2014
1a. Close Grip Bench Press 10x45, 8x95, 8x135, 5x155, 3x185, 3x205, 3x225
1b. T-Spine Rotation with internally rotated shoulders 4x5
2a. Upper body mobility 4x8@BW
2b. 2DB pullover 4x8@37each hand
3a. DB Skullies 6x28, 6x33, 4x6@37
3b. DB Shrugs 12x120, 5x12@130
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Keister Power Squat 4x5@210 AFAP
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Core 200 weighted reps various exercises. 60 second plank with 1arm and 1leg raised then alternate every 10 seconds.
Training 14 February 2014
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Strength Metabolic Circuit. 3 rounds of the following for time: 30 yard Prowler Sprint with 5 plates, run to TRX and to 25 inverted rows, then 25 Banded Good Mornings with Green Band and run back to Prowler area and do 15 yard walk with 85#DB on Shoulders then 15 yard backwards walk with #85DB on Shoulders. Rest 75 seconds and repeat. Total time (including rests) was 10:41.
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Two hours of baseball practice with 9-10 year olds. Lots of running and throwing. Tons o’ fun!
Training 17 February 2014
1a. Hex Bar Deadlifts 5x135, 5x225, 3x315, 3x365, 1x405, 1x455 and 1 x475 Woot Woot! Now the problem is no more room on trap bar, except for a 45 plate on each end, replacing the 35s. No room for collars either. So hopefully I can get a bit stronger to hit that 20# difference and maybe tape a 5# plate to the front of the bar. Because I want to hit 500!
1b. Lower Body Mobility 2 exercises 3x5-10 each
2a. Cybex Seated Low Cable Row 5x180 then 5x5@190
2b. Upper Body Mobility 2 exercises 8-10 reps each
3a. Single Leg, 2KB RDL alternating different weight KB each hand/set 4x7@52/73
3b. DL TRX leg curl 4x8@BW
3c. Banded Ab Wheel Rollout 5x5@Red Band