
08-15-2011
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Owner | Administrator
Points: 12,360,232, Level: 100 |
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 717
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13th August 2011
Whole-body conditioning
Circuit 1: Squat/core circuit 1
Set 1:
Plie squat: bodyweight 20 reps
Decline Sit-ups: 25 reps
Set 2:
Plie squat: bodyweight 20 reps
Decline Sit-ups: 20 reps
Set 3:
Plie squat: bodyweight 20 reps
Decline Sit-ups: 20 reps
Set 4:
Plie squat: bodyweight 40 reps
Decline Sit-ups: 20 reps
Circuit 2: Squat/calf circuit
Set 1:
Smith machine squat: 105 lbs x 10 reps
Smith machine calf-raise: 105 lbs x 20 reps
Set 2:
Smith machine squat: 105 lbs x 20 reps
Smith machine calf-raise: 105 lbs x 20 reps
Set 3:
Smith machine squat: 105 lbs x 20 reps
Smith machine calf-raise: 105 lbs x 20 reps
Circuit 3: squat/hamstring
Set 1:
Laying leg curl: 80 lbs x 20 reps
Plié squat: bodyweight x 20 reps
Set 2:
Laying leg curl: 80 lbs x 20 reps
Plié squat w/ calf raise: bodyweight x 20 reps
Set 1:
Laying leg curl: 80 lbs x 20 reps
Plié squat: bodyweight x 20 reps
Set 3:
Laying leg curl: 100 lbs x 10 reps
Plié squat w/ calf raise: bodyweight x 20 reps
Set 4:
Laying leg curl: 120 lbs x 6 reps
Plié squat w/ calf raise: bodyweight x 40 reps
Circuit 4: squat/pecs
Set 1:
Flat fly: 35 lb dumbbells: 20 reps
Squat: bodyweight: 30 reps
Set 2:
Flat fly: 35 lb dumbbells: 20 reps
Squat: bodyweight: 50 reps
Set 3:
Flat fly: 35 lb dumbbells: 20 reps
Jump Squat: 20 reps
Circuit 5: squat/rhomboid:
Set 1:
"Bat wing" rows: 35 lb dumbbells: 20 reps
Jump squats: 20 reps
Set 2:
"Bat wing" rows: 35 lb dumbbells: 15 reps
Jump squats: 15 reps
Set 3:
"Bat wing" rows: 35 lb dumbbells: 15 reps
Jump squats: 15 reps
Circuit 6: squat/bicep
Set 1:
Squat-curl: 25 lb dumbbells: 20 reps
Set 2:
Squat-curl: 25 lb dumbbells: 15 reps
Set 3:
Squat-curl: 25 lb dumbbells: 15 reps
**these were very fucking difficult
Burn-outs: 50 reps: bulgarian split squat (25 reps ea leg)
Total squats: 500 reps
Total squats for August 2011: 6500
13th August 2011 - workout #2 (pm)
Prologue: Hit the beach about 6:30pm to burn a few more calories.
Warm-up: 200 meter walk in dead sand
500 bodyweight squats (varying stances and stance width) in dead sand.
Total squats for month of August 2011: 7000
13th august 2011 - (mini-)workout #3 (pm)
10:20 pm
Bodyweight squats:
50 reps
50 reps
50 reps
Total reps: 150
Total squats for August 2011: 7150
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