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  #81  
Old 11-11-2018
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26th August

Bodyweight only standing calf raise: 100 reps

Standing side leg lift: 50 reps per side

Standing rear leg lift: 50 reps per side

Lying leg curl: with resistance band on negative and peak contraction
8 plates + black band x 8 reps
10 plates + black band x 10 reps

Let extensions: w/ 3-7 second peak contraction hold
10 plates x 10 reps
12 plates x 10 reps
14 plates x 10 reps

Banded deficit squat: assto calves standing on 7" platform
S1: 100 lb bell + black band x 15 reps; black band only x 5 reps (drop set)

S2: 100 lb bell + black band x 10 reps; black band only x 10 reps (drop set)

Banded deadlift:
2 sets: 100 lb bell + black band x 15 reps each

Bulgarian split squat: (completed all reps on right side before moving to left side)
1 drop set: 100 lb bell x 5 reps; 60 lb bell x 5 reps; bodyweight only x 5 reps

Banded plyometric squat:
2 sets: 10 reps each

Calf raise: on hack squat station
3 sets: 180 x 10 reps each (light constant tension)

Triceps pressdown:
2 sets: 60 lbs x 20 reps each
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  #82  
Old 11-11-2018
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Narkissos Narkissos is offline
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Points: 10,653,704, Level: 100
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Join Date: Feb 2007
Location: Barbados
Posts: 48,149
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Training- 27th August

5am - micro bootcamp
Micro 1: 5 minutes AMRAP
Overhead press: 20 reps
Bent over row: 20 reps

Micro 2: 5 minutes AMRAP
Inverted row: 15 reps
Arnold press: 15 reps

Micro 3: 5 minutes AMRAP
Abwheel roll out: 10 reps
Bridge reach: 5 per side

Micro 4: 5 minute AMRAP
Bicep curl iso hold: 20 seconds
Bicep curl: 15 reps
Renegade row: 10 reps per side

Micro 5: 5 minute AMRAP
Groiners: 10 per side
Hanging leg lift: 10 reps

2:30 pm - gym
V handle pull down:
120 x 20
140 x 20
160 x 10
180 x 8

Push ups: 100 reps

Low pulley row:
160 lbs x 15 (overhand close grip)
180 lbs x 10 (overhand wide grip)

Superset: 2 rounds
Incline barbell bench press: 135 x 12
Incline fly: 35 lb bells x 8

Standing cable curl: 60 lbs
25 reps
20 reps
15 reps

6pm - bootcanp
10 minute AMRAP:
Overhead press: 20 reps
Clean and press: 15 reps
Overhead hold: 30 seconds
Push up: 15 reps
Squat hold: 45 seconds

10 minute AMRAP:
Groiners x 20
Plyometric squat: 20 reps
Burpee: 10 reps
Farmer's carry: 100m

10 minute AMRAP:
Bent over row: 30 reps
Dumbbell Deadlift: 20 reps
Full bridge: 30 seconds
Run: 200m
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #83  
Old 11-11-2018
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Narkissos Narkissos is offline
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Points: 10,653,704, Level: 100
Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
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Join Date: Feb 2007
Location: Barbados
Posts: 48,149
Real Name: Corey
Rep Power: 716
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29th August- 5am micro bootcamp

7 minute deep squat hold

Micro 2: 7 minute AMRAP
Goblet reverse lunge: 10 per leg
Goblet squat: 10 reps
Plyo squat: 10 reps
Pulse squat: 20 reps

Micro 3: 7 minute AMRAP
Zercher good morning: 20 reps
Weighted squat hold: 30 seconds

30th August - gym
Leg extensions:
4 x 20
6 x 20
8 x 20

Drop-set: 16 x 8, 14 x 8, 12 x 8, 10 x 8, 6 x 8, 4 x 8 reps.

Lying leg curl:

1 drop set: 12 x 4, 11 x 4, 10 x 4, 9 4, 8 x 4, 7 x 4, 6 plates x 4 reps

Leg press:
270 x 20
360 x 20
630 x 15

Barbell front squat: ass to calves
3 set: 135 lbs x 8 reps each

Decline crunch:
1 set: 20 reps

Aborted after. Caught cramp.

Calf raise on hack squat station:
180 x 15
180 x 15
270 x 12
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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!

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  #84  
Old 11-11-2018
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Narkissos Narkissos is offline
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Points: 10,653,704, Level: 100
Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100 Points: 10,653,704, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,149
Real Name: Corey
Rep Power: 716
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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31st August
5am micro bootcamp
Micro 1: 5 minute AMRAP
Lateral raise: 20 reps
Crush grip front press: 10 reps
Squat: 20 reps

Micro 2: 5 minute AMRAP
Single arm alternating clean and press: 10 reps per side
Squat hold: 30 seconds

Micro 3: 5 minute AMRAP
Hang clean x 10 reps
Bent over row: 10 reps

Micro 4: 5 minute AMRAP
Kettlebell swing x 10 reps
High pull: 10 reps

6:30am gym
5 minute deep squat hold

5 minute AMRAP:
Plyo squat x 10
Push up x 15

5 minute AMRAP:
Single arm kneeling pulldown: 8 reps each
1/2 burpee x 10

5 minute AMRAP:
Triceps pressdown x 20 reps
Crunches x 20 reps

5 minute AMRAP:
Bicep cable curl: 20 reps
Burpee: 10 reps

5 minute AMRAP:
Horizontal press: 15 reps
Ab wheel roll out: 10 reps
__________________
___________________
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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