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#11
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Thursday 29th jan 2011
Laterals: 2 x 10s x 15 Machine shrug: 3 x 10 plates: 20 Alternating bb press:** 2 x 95 x 10 reps 3 x 85 x 8 reps **in front + behind = 1 rep Db curl-to-press: 2 x 35s x 8 2 x 50s x 5 Behind the neck pull-up: 3 x bw x 5 Face pull: 3 x 4 plates x 15 reps Snatch: 3 x 95 x 8 ea
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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 |
#12
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Monday 31st jan 2011 - hams, arms, abs
Laying leg curl 3 x 100 x 15 Hyperextension: 3 x bw x 15 Single leg curl: 4 sets: 3 x 8ea Decline bb press: 4 x 135 x 15 6 x 135 x 10 Chins (palms touching) + decline sit-up: 5 sets: 6 chins + 10 sit-ups Parallel bar dip + decline sit-up: 3 sets: 10 dips + 10 sit-ups Duration: 40 mins
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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 |
#13
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Log updated for Month of January 2011.
Not logged: Bootcamp every Sunday; some core/plyo/conditioning work on off days.
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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 |
#14
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Wednesday 2nd February 2011 - legs
V squat: 2 x 90 x 20 270 x 10 2 x 500 x 8 Barbell Front squat 275 x 2 275 x 2 315 x 1 (raw) 335 x 1 (raw) 365 x 0 (aborted) 315 x 2 225 x 5 Leg press: 360 x 25 540 x 20 540 x 25 540 x 30 Dumbbell jumping squats: 3 x 15 lb dumbbells: 10 reps ea
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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 |
#15
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Friday 4th February 2011 - back
Session duration: <>35 mins Low pulley row: 2 x Stack x 15 3 x Stack x 10 Behind the-neck pulldown: 3 x 10 x 8 2 x 10 x 6 V-bar pulldown: (sitting on floor) 8 x 12 10 x 10 3 x 12 x 6 Machine shrug: 12 x 15 14 x 10 3 x 16 x 8 Machine bent over row: 3 x 8 x 8 Chins: pinkies touching 2 x bw x 5 3 x Bw x 4
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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 |
#16
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Saturday 5th february 2011
Behind the neck press Bar x 20 2 x bar x 10 2 x 95 x 8 3 x 95 x 6 115 x 4 135 x 4 155 x 2 OverHeadPress 155 x 4 2 x 185 x 3 205 x 1 225 x 1 Cable curl + tricep pressdown: 4 x 10 | 4 x 10 5 x 10 | 5 x 10 4 x 10 | 5 x 10 2 sets: 4 x 10 | 6 x 10 Single-leg calf press 3 x 90 lbs x 20 reps ea leg 3 x 180 lbs x 10 reps ea leg 270 x 10 reps ea leg PWO shake ...followed by 3 hours of karate.
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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 |
#17
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Monday 7th feb 2011 - chest
Flat fly 20s x 35 35s x 35 50s x 30 35s x 30 Decline barbell bench press 135 x 20 185 x 12 205 x 8 225 x 5 135 x 30 Cable crossover: 5 sets: 5 plates: 15 reps Push-ups: 50 reps on knuckles
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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 |
#18
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Wednesday 9th february 2011 - legs
Barbell calf Bar x 20 225 x 20 405 x 15 405 x 10 Seated calf: 135 x 12 180 x 8 225 x 6 Calf press: leg press station 450 x 15 630 x 12 810 lbs x 8 Laying leg curl: 100 x 15 100 x 15 150 x 10 Horizontal hyperextension: 3 x Bw x 20 Barbell front squat ATG: 275 x 1 275 x 1 225 x 6 225 x 6 225 x 4 225 x 4
__________________
___________________ 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 |
#19
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Saturday 12th February 2011
Barbell shrugs: 3 x 115 x 20 2 x 185 x 10 2 x 255 x 6 Machine OverHeadPress: 4 x 20 5 x 10 6 x 10 7 x 10 8 x 8 10 x 6 Behind neck pull-up: 2 x Bw x 6 3 x Bw x 5 5 x Bw x 4 Arnold press: 35s x 15 50s x 12 70s x 4 One-arm db row: 3 x 110 lb db: 6 reps ea
__________________
___________________ 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 |
#20
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Monday 14th February 2011
General warm-up - overhead press Bar x 15 2 x bar x 10 Flat dumbbell fly: 3 x 50s x 15 7 x 50s x 10 Decline press: 135 x 10 4 x 205 x 5 Dips: Bw x 12 4 x bw x 8 Abs circuit Military crawl: around gym Cat crawl: around gym Wall sit w/ leg lift: 30 reps ea leg Plank: 1 minute
__________________
___________________ 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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