[Narkissos]

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