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#151
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8th July 2011 - 1-2pm
"Calves; hams; core" Warm-up: zercher squats: 2 sets x bar x 10 Calf press on leg press station + laying leg curls: Set 1: 180 lbs x 30 reps | 100 lbs x 12 reps Set 2: 360 lbs x 25 reps | 100 lbs x 12 reps Set 3: 450 lbs x 20 reps | 100 lbs x 12 reps Set 4: 540 lbs x 15 reps | 100 lbs x 12 reps Standing angled calf raise + laying leg curl Set 1: 270 lbs x 20 reps | 120 lbs x 6 reps Set 2: 270 lbs x 20 reps | 120 lbs x 6 reps Back pain manifested here, so aborted. Seated calf raise + straight-leg floor sit-ups: Set 1: 90 lbs x 20 reps | 25 sit-ups Set 2: 135 lbs x 15 reps | 25 sit-ups Set 3: 180 lbs x 8 reps | 25 sit-ups Barbell curl + decline sit-up: Set 1: 65 lbs x 12 reps | 25 sit-ups Set 2: 65 lbs x 15 reps | 25 sit-ups** Set 3: 65 lbs x 15 reps | 50 sit-ups** **some were twisting sit-ups Total sit-ups: 175 lbs One-arm dumbbell preacher - swiss ball GHD sit-up Set 1: 35lb dumbbell x 6 reps ea arm | 10 sit-ups Set 2: 35lb dumbbell x 6 reps ea arm | 15 sit-ups
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#152
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8th July 2011 - 4:20pm-4:28pm
Sit-ups: 100 reps Sit-ups for month of July 2011: 3000
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#153
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9th July 2011
"Back/core" Ab circuit: Set 1: Headstand: 30 seconds Floor sit-up: 20 reps Hip stretch: 10 seconds ea side Set 2: Headstand: 30 seconds Floor sit-up: 20 reps Hip stretch: 10 seconds ea side Set 3: Headstand: 30 seconds Floor sit-up: 20 reps Hip stretch: 10 seconds ea side Set 4: Headstand: 30 seconds Floor sit-up: 20 reps Hip stretch: 10 seconds ea side Circuit 2: upper-back + core Set 1: Dumbbell pullover: 70 lb dumbbell x 20 reps Seated sit-up: 25 reps Set 2: Dumbbell pullover: 75 lb dumbbell x 20 reps Seated sit-up: 30 reps Set 3: Dumbbell pullover: 85 lb dumbbell x 10 reps Seated sit-up: 15 reps NB: slow and deliberate reps on each exercise. Especially deep stretch on pullover. Circuit 3: upper-back + core Set 1: V-bar pulldown: 10 plates x 12 reps Straight-leg decline sit-up: 15 reps Set 2: V-bar pulldown: 12 plates x 12 reps Straight-leg decline sit-up: 15 reps Set 3: V-bar pulldown: 14 plates x 8 reps Straight-leg decline sit-up: 15 reps Circuit 4: upper back + core Set 1: lat pulldown: 10 plates x 12 reps Straight-leg decline sit-up: 10 reps Set 2: lat pulldown: 10 plates x 12 reps Straight-leg decline sit-up: 10 reps Set 3: lat pulldown: 12 plates x 8 reps Straight-leg decline sit-up: 10 reps Circuit 5: mid-back + core Set 1: Low-pulley row: 10 plates x 15 reps Bent-knee decline sit-up: 10 reps Set 2: Low-pulley row: 12 plates x 10 reps Bent-knee decline sit-up: 10 reps Set 3: Low-pulley row: 12 plates x 10 reps Bent-knee decline sit-up: 10 reps Circuit 6: traps + core Set 1: Machine (neutral grip) shrug: 12 plates x 15 reps Straight-leg decline sit-up: 10 reps Set 2: Machine (neutral grip) shrug: 14 plates x 10 reps Straight-leg decline sit-up: 10 reps Set 3: Machine (neutral grip) shrug: 14 plates x 10 reps Straight-leg decline sit-up: 25 reps Total sit-ups: 300 reps Total sit-ups for month of July 2011: 3300 reps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#154
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11th July 2011
Floor sit-ups: 50 reps 70 reps 60 reps 60 reps 35 reps 25 reps Total sit-ups: 300 reps Smith flat bench: 3 sets x 105 lbs x 15 reps ea 195 lbs x 6 285 lbs x 5 w/ assists Incline smith: 105 lbs x 12 reps 155 lbs x 6 reps 195 lbs x 5 reps (some w/ assists) Push-ups on knuckles: 20 reps 20 reps 10 reps NB: reps done with palms elevated on 25lb plates for extra depth Cable crossover: 5 plates: 15 reps 6 plates: 12 reps 8 plates: 6 reps Flat fly: 70 lb dumbbells: 6 reps 85 lb dumbbells: 4 reps 85 lb dumbbells: 4 reps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#155
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12th July 2011 - pm #1
3:29pm Haven't eaten today, due to food poisoning and the screaming shits it brought with it...but decided to do some sit-ups anyway. Goal: 400 reps... Even if I have to do 40 sets of 10 reps Floor sit-ups: 20 reps (sooo weak) 30 reps 20 reps 20 reps 20 reps 20 reps 20 reps 10 reps 40 reps (nearly had a mishap here) 25 reps 25 reps 20 reps 30 reps Total reps: 300 reps - 4:03 pm - Water break (aka "don't want to die of food-poisoning related dehydration break. Heart was racing fast, and head felt light) Floor sit-ups: 30 reps 30 reps 40 reps **400 rep goal reached** 50 push-ups 50 jumping jacks (4:31 pm) 50 floor sit-ups 40 underhand-grip pull-ups (chin-ups...done in the rain. Niceness!) 50 push-ups 50 sit-ups 100 jumping jacks 35 underhand-grip pull-ups (chin-ups) Workout summary Sit-up total: 500 reps Push-ups: 100 reps Jumping jacks: 150 reps Underhand grip pull-ups: 75 reps (very narrow grip) Fighting the urge to vomit...barely
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#156
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13th July 2011 - kat & me
Katrina's warm-up: 75 jumping jacks 75 squats 75 sit-ups 50 leg-raise Workout: Leg press: Set 1: Me: 270 lbs x 50 reps Kat: 180 lbs x 50 reps Set 2: Me: 360 lbs x 30 reps Kat: 270 lbs x 30 reps Set 3: Me: 540 lbs x 20 reps Kat: 360 lbs x 20 reps + 25 sit-ups Set 4: Me: 810 lbs x 12 reps Kat: 450 lbs x +25 sit-ups Smith machine squat: wide stance Set 1: Me: 195 lbs x 8 reps Kat: 105 lbs x 8 reps Set 2: Me: 285 lbs x 8 reps Kat: 105 lbs x 8 reps + skipping Set 3: Me: 375 lbs x 3 reps**; 285 lbs x 1 rep** Kat: 105 lbs x 8 reps + 25 sit-ups **searing pain in knee...aborted set. Attempted lighter weight...no better. Bulgarian Split Squat: smith machine Set 1: Me: 105 lbs x 6 reps each leg Kat: 10 lbs x 10 reps each leg +25 sit-ups Set 2: Me: 105 lbs x 6 reps each leg Kat: 25 lbs x 10 reps each leg +decline 25 sit-ups Set 3: Me: 125 lbs x 6 reps each leg + floor sit-ups Kat: 25 lbs x 10 reps each leg + floor 25 sit-ups Stretching: 2 mins (kat) Kat's sit-ups total: 225 reps My sit-up total: 25 reps Addendum: (me) Brisk walk: 4 laps of gymnasium Decline sit-ups: 50 reps 50 reps GHD sit-ups: 20 reps 20 reps 20 reps 20 reps 20 reps Decline straight-leg (twisting) sit-up 20 reps 20 reps Swissball sit-ups: 20 reps 20 reps 20 reps GHD sit-ups: 25 reps 25 reps Reverse dragon flag: 3 sets My total: 375 sit-ups
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#157
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14th July 2011
Clean & press + Barbell standing overhead press: Warm-up: 2 sets: bare bar x 10 reps; bare bar x 10 reps Set 1: 95 lbs x 6 reps | 95 lbs x 6 reps Set 2: 95 lbs x 6 reps | 95 lbs x 6 reps Set 3: 135 lbs x 4 reps | 135 lbs x 4 reps Set 4: 155 lbs x 3 reps | 155 lbs x 3 reps Curl-to-Arnold-Press + dumbbell standing overhead press: Set 1: 45 lb dumbbells: 6 reps | 45 lb dumbbells x 6 reps Set 2: 50 lb dumbbells: 5 reps | 50lb dumbbells x 5 reps Set 3: 45 lb dumbbells: 7 reps | 45 lb dumbbells x 7 reps One-arm dumbbell lateral raise: Leaning away from station Set 1: 20 lb dumbbell: 10 reps ea Set 2: 20 lb dumbbell: 8 reps ea Set 3: 20 lb dumbbell: 8 reps ea Laying cable upright row + standing cable upright row Set 1: 4 plates x 12 reps | 4 plates x 6 reps Set 2: 5 plates x 8 reps | 5 plates x 4 reps Set 3: 4 plates x 15 reps | 4 plates x 4 reps Behind-the-barbell shrug: Set 1: 135 lbs x 20 reps Set 2: 205 lbs x 15 reps Set 3: 255 lbs x 8 reps Laying resistance band rear delt raise Set 1: 1 green band x 20 reps Set 2: 2 green bands x 12 reps Set 3: 2 green bands x 12 reps Barbell front raise w/ double resistance bands Set 1: 45 lb bar + 2 green bands: 8 reps Set 2: 45 lb bar + 2 green bands: 10 reps Swiss ball sit-up w/ extra ROM: 125 reps Weighted Sit-ups: 25 lbs: 25 reps Ghd sit-ups x 25 reps Sit-ups x 25 reps Decline sit-ups x 25 reps Decline sit-ups x 100 reps Decline sit-ups x 100 reps Swiss GHD x 10 reps GHD x 15 reps Decline sit-up: 25 reps Decline sit-up: 25 reps Decline sit-up: 25 reps Swiss ball GHD: 50 reps Total sit-ups: 575 reps Total sit-ups for month of July 2011: 5050/7000
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#158
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15th July 2011 - kat & me
Kat's warm-up: 200 skips 100 jumping jacks 100 sit-ups Machine overhead press: Set 1: Me: 4 plates x 12 reps Kat: 1 plate x 12 reps Set 2: Me: 6 plates x 12 reps Kat: 1 plate x 12 reps + 25 sit-ups Set 3: Me: 6 plates x 12 reps Kat: 1 plate x 12 reps + 25 sit-ups Set 4: Me: 6 plates x 12 reps Kat: 1 plate x 12 reps + 25 sit-ups Set 5: Me: 8 plates x 12 reps Kat: 2 plate x 12 reps + 25 decline sit-ups Sec2: upper-back Set 1: Me: chins: bw: 10 reps Kat: cable row: 3 plates x 20 reps Set 2: Me: chins: bw: 10 reps Kat: cable row: 3 plates x 20 reps +25 decline sit-ups Set 3: Me: chins: bw: 10 reps Kat: cable row: 4 plates x 15 reps +decline 25 sit-ups Sec3: upper back Set 1: Me: v-bar pulldown: 12 plates x 10 reps Kat: v-bar pulldown: 4 plates x 15 reps + 20 push-ups Set 2: Me: v-bar pulldown: 12 plates x 10 reps Kat: v-bar pulldown: 3 plates x 15 reps + 20 push-ups Set 3: Me: v-bar pulldown: 12 plates x 10 reps Kat: v-bar pulldown: 3 plates x 15 reps + 20 push-ups Sec4: Set 1: Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym Me: standing torso angled row: 10 plates: 12 reps (v-handle) Set 2: Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym Me: standing torso angled row: 10 plates: 10 reps (v-handle) Set 3: Kat: farmer's walk: 25lb dumbbells: 1 trip around the gym Me: standing torso angled row: 10 plates: 10 reps (v-handle) Kat's sit-ups: 250 reps Abs: me + kat Circuit: Straight-leg raise: 20 reps Crunches: 20 reps Straight-leg raise: 15 reps Crunches: 15 reps Straight-leg raise: 10 reps Crunches: 10 reps Straight-leg raise: 10 reps Crunches: 10 reps Straight-leg raise: 10 reps Crunches: 10 reps Floor sit-ups: me + kat 25 reps 25 reps 50 reps 50 reps 50 reps 50 reps (kat)/100 reps(me) Kat's sit-ups: 500 My sit-ups: 300 My sit-ups for month of july: 5350 reps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#159
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16th July 2011
Haven't eaten once for the day and it's 7:35pm Worked the whole day lifting/mounting/installing engines Impromptu ab workout: Sit-ups: 150 reps Dizziness ensued. Sit-ups total for month of July: 5500
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#160
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18th July 2011
Pecs + Core Floor sit-ups: 25 reps 25 reps 25 reps 50 reps 50 reps 75 reps Total sit-ups: 250 reps Incline smith press: 105 lbs x 12 reps 105 lbs x 12 reps 195 lbs x 5 reps 195 lbs x 4 reps 195 lbs x 3 reps Push-ups Set 1: Bodyweight + 45 lbs: 10 reps Set 2: Bodyweight + 45 lbs: 10 reps Set 3: Bodyweight + 45 lbs: 12 reps Set 4: bodyweight + 90 lbs: 8 reps Decline dumbbells: Set 1: 115 lb dumbbells: 4 reps w/ assistance Set 2: 115 lb dumbbells: 3 reps w/ assistance Set 3: 115 lb dumbbells: 2 reps w/ assistance Cable crossover: 5 plates: 12 reps 6 plates: 12 reps 8 plates: 8 reps High-decline straight-leg sit-up: 15 reps 15 reps 20 reps Decline sit-ups: 100 reps 100 reps Brisk walk around gymnasium: 5 laps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
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