Legs Squats 3 x 6 140kg <---- now doing for 3 sets of 6 Lunges 3 x 7 27.5kg <----- UP Leg extension 3 x 8 70kg S.L.D.L 3 x 6 110kg <---- going up next week Good girls 3 x 10 70kg Bad Girls 3 x 10 70kg Standing calf raise 3 x 6 143kg <----- DC Reps Last heavy week for squats, next leg session will be more sets and reps.
Just got over a cold so this is my first workout in a few weeks. I could not get to the gym so I had to make do with what I could find in my house and two five kilo dumbbells. I didn't have a plan and just tried out a few BW excercises to see if they could fit into my program. 20 pushups (Normal) 10 3-knuckle fist pushups 20/10/10 squats 10 squats with DB held out in front 20 wide palm pushups with hands pointing out 4x6 Good Mornings (Both DBs heald by head) 5x6 Crunches (DBs behind head) 3x10 Leg raises 5x6 Lateral DB raises, parallel and perpendicular grip (Not sure if this is the right name) Grip Raises (didn't count, done my hanging from a bar between two chairs and lifting body with forearms.) Knee Unders (Didn't count, but an awesome core workout.)
Started WSFSB-II today, that's one helluva program. Seated Pwercleans kicked my butt bigtime. My problem was consistency with the programs I made myself, It was more fun than my own routines that's for sure. Coach Defranco let's you pick your own excercises that's a big plus with this template since I only have a BB and a basketball goal to do pullups on (= Here's the program for anyone that's interested: http://defrancotraining.com/articles/articles.htm 07:00 Breakfast: 4Eggs + 1 Luncheon + 2 slices wholewheat bread 2 glasses of milk 08:00 Maint: Tai Chi x30min 09:30 GTG: Pullup C x5 Pullup x5 Chin x5 Pushup N x10 Pushup M x10 Pushup W x10 Situp x30 Back Ext x20 GM x15 ME Upper: A- Weighted Chins 3x3xBW 3x3x8 3x3x12 3x3x17 3x3x20 1x3x20 1x3x20 fail@1x2x20 B- Weighted Pushups 3x10xBW 1x10x50 1x8x50 1x10x30 1x10x30 C- Superset: 1. Bent Row 2. Seated Power Clean 1. 3x12x50 2. 3x12x50 1. 3x12x66 2. 3x12x60 D- BB Curls: 1x10x16 1x10x26 1x10x38 E- Circuit: Hanging Leg Raise Situp Plate Pinch Sidebendx45lb 3x10 12:20 Post Workout: 2 Cups of oatmeal+2 scoops of grow+ 1tbsp of creatine 1BCAA 2Fishoil
bench press 3x5 260lbs and 300lbsx1, incline bench 3x5 215lbs, pec deck 5x10 elliptical 30minutes and bike 25minutes
Holly shizzle G you bench as much as I DL Now I feel weak thank you very much 18:30 ME Lower DL 3x3x220 3x2x242 3x3x254 1x270 1x270 1x270 SDLHP 3x5x49 3x5x70 1x12x92 1x12x98 Stepups 2x20xBW 15x50 15x60 15x72 Shrugs 4x10x140
Bah humbug, I'm working on it though. I dont have a bench so I gotta supp with weighted pushups, otherwise I'd tell you my pathetic bench numbers.
4 rounds: 30 secs burpees, 2 mins shadow boxing 3 rounds: max pushups, max crunches 25x3 leg raises About 10 mins catching the medicine ball on the stomach 20 mins warm shower
Post the pics there little one! Changing my routine for a tourney I have in February: I jump rope every day, working on getting up to 5 minutes non-stop Saturday and Sunday: HIIT at the local track (run the straights full out, jog the turns). Working on reaching 10 minutes by February 20th. Gym will be: Chest and Tri's Day Incl. Bench 155 x 10 x 3 Flat DB Bench 55 x 10 x 3 Dips BW x 3 to failure (above done in a circuit, no rest) Skull Crushers 65 x 10 x 3 Back and Bi's Day Pullups BW x 3 to failure Low Cable Rows 110 x 3 x 3 DB rows 65 x 10 x 3 (circuit, no rest) Dead Lifts 3 sets Preacher curls 65 x 3 x 10 Legs and Shoulders Day Squats 200 x 10 x 3 Leg Press 360 x 10 x 3 STDL 135 x 10 x 3 Military Press 105 x 10 x 3 Upright Cable Rows 110 x 10 x3 Lateral raises 15 x 10 x 3 Face Pulls 110 x 10 x 3 (circuit for each body part, no rest) This is just a plan right now. Actual weight and reps may vary once I give it a go but I am comfortable with it for now.
Today - boxing power circuit: BP 60% max/plyo pressups 5x3 Squats 60% max/power jumps 5x3 Weighted chins/weighted dips 5x5 Rows 60% max/OHpress 60% max 5x5 Yesterday Crossfit 75 reps overhead squats 45kg (er, had to scale the weight. "Really Nick? Oh that is so surprising" etc.) TKD sparring 1 hour Day before Boxing Skipping, bag, pad, ring work 1hr Lots of stretching and balance work as well.
seconded :Angel: (no blackmail material though ) Whats a STDL narc? Squat Mania Back 10x130 3x260 3x260 4x10x128 OH 12x50 12x60 12x70 12x86 Zercher 3x10x70 Upper Rep Pushups 22 19 15 20 20 18 17 15 13 13 11 Circuit 1.Mil Press 2.Seated Cleans 1.12x90/12x90/12x100/12x120 2.12x70/12x70/12x86/12x86 Ellbows Hurt so didn't Do Dip/Curl Circuit and Legraise/Sidebend Circuit. Gonna do them later on today.
Lifted at a gym soon to be opening in my hometown, run by a national level powerlifter who's a really cool guy. Started off with some deadlifts, worked up to 425 for almost a double, not bad considering it was my old max from before and felt a lot easier. Lapped a 270# stone, couldn't do much else with it though as all I had was chalk and was in my socks. Played around with some kettlebells and the thickbar after that, then ended with some overhead squats, 3 sets of 95x5, kept it light.
Oops, that should have been SLDL (Stiff Legged, Dead Lift). My bad. Chest and Tri's Day Incl. Bench 155 x 10 x 3 Flat DB Bench 55 x 10 x 3 Dips BW x 3 to failure (above done in a circuit, no rest) Skull Crushers 65 x 10 x 3 *** First round in the new training. The whole exercise routine took 15 minutes but the reps were really intense! My Tri's were totally fried and I had sweat dripping off me. Interesting how pumped I was. I never lift for a pump but it really was quite impressive.
not sure if people already know about this exercise but i thought i'd share it anyways lay on a bench with a dumbell in each hand start with them at your side and raise them up with palms facing the ceiling it's almost like a front raise but done lying down and it hits the delts very nicely oh 6x5 minute rds on hvy bag
Well Tuesday night I hit sparring class again. The class was 8 students, only 2 were "adults" in my category; 1 is our 3rd Dan, with whom I teach the kiddies with, he is 6'1" 145lbs. The typical TKD practitioner. Long, lean and fast! The other is 27 year old Lithuanian kid! 6'0" 190lbs and a Yellow Belt. The others were kids and a White Belt adult female who has been with us for 3 weeks. We rotated partners and I must have gone 8, 1 minute rounds with 30 second rest periods. I was dripping sweat at the end but I did well with my cardio. Things are improving. I did kick the Lithuanian's elbow once and my right foot is quite sore. Nothing broken but it is quite colorful. I limped around all day Wednesday and chewed Motrin like candy. Pain is not so bad today so I am going to hit the gym after work. Not going to let this little injury stop my training.
Friend of mine got a smith machine with a pully, you can do all kinds of stuff on there/ Thursday Circuit PD back 10x70 10x80 10x90 Pushups 10 10 10 PD front 10x70 10x80 10x90 Pushups 10 10 10 PD back 10x70 10x80 10x90 Pushups 10 10 10 PD front 10x70 10x80 10x90 Circuit Front Squat 10x100 10x120 Snatch DL 10x100 10x100 Front Squat 10x100 10x120 Snatch DL 10x100 10x100 Circuit Front Squat 10x100 Snatch DL 10x100 Front Squat 10x100 Snatch DL 10x100 PD back 15x105 PD front 15x105 Rack Pull Power shrug with calves (mid-shin) 20x160 15x180 12x220 8x240 Dynamic Rows 20x80 20x100 15x120 13x15 PD back 5x15x100 Bench 5x160 3x160 1x160 Backsquat 10x160 10x160 10x170 8x220 6x220
on the docit tonight dumbell shouler press-3x 5x45 bent over raises 3x15x25 lat raises 3x15x25 upright rows 2x15x95 dumbell shrugs 3x20x90 lying front raise(palm up)2x15 one arm dumbell rows3x15x70 seated pulleys w/rpoe attachment 3x15x110 straight arm pullovers 3x15x60 bag work 7x3rds dummy20minutes bike 25minutes abwork 10-15 minutes
Squats - 5 x 60, 5 x 70, 5 x 80 One-legged squats - 5 reps each leg with 22.5kg dumbells for 2 sets Partial Deadlift - 5 x 60, 5 x 80, 5 x 90 Hamstring work on machine First session back after injury so I worked up to what was comfortable.