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Wednes 4th jan 2011
Alt dumbbell curl: 35s x 15 35s x 10 35s x 10 Parallel bar dip: Bw x 15 Bw x 15 Bw x 12 Cable curl 5 x 10 7 x 8 7 x 6 Tri pressdown 7 x 12 7 x 10 7 x 10 One arm db preacher 3 x 25 x 8ea Decline bench 135 x 20 205 x 8 205 x 6 Chins: 3 sets: Bodyweight: 4 reps ea Decline fly: 50s x 12 50s x 15 70s x 6 Bb front squat ATG: 5 x 135 x 10
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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 |
#2
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Monday 10th jan 2011
Overhead press 3 x bar: 15 reps 2 x 95 lbs x 10 reps 135 x 5 185 x 3 2 x 225 x 1 Behind the neck pull-up 3 x bw x 5 Flat dumbbell bench: 80s x 12 80s x 10 80s x 8 2 x 80s x 6 Db shrugs: 80s x 20 80s x 15 2 x 80s x 12 2 x 80s x 10 Flat fly 50s x 15 2 x 65s x 6 2 x 50s x 10 Straight arm lateral raise: to overhead 2 x 15s x 10 3 x 15s x 8 Push-ups: 50 reps Barbell curl + pike push-up: 95 lbs x 8 | 12 reps 95 lbs x 8 | 10 reps 95 lbs x 8 | 10 reps Roman chair sit up: 3 x bw x 15 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 |
#3
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Wednesday 12th jan 2011
Abductors: 150 x 40 150 x 30 150 x 25 Laying leg curls 2 x 100 x 15 3 x 100 x 10 Laying single leg curl 3 x 3 plates x 8 ea leg Leg press: 3 x 450 x 20 Barbell hip thrusts 2 x 95 x 15 Lunge 95 x 7ea 95 x 6ea 95 x 5ea Decline crunch: 3 x bw x 20 V squat 3 x 270 x 8 below parallel Reverse v squat: 3 x 90 x 8 atg Leg press calf raise 360 x 20 450 x 20 540 x 20 680 x 15 Smith calf raise 105 x 20 195 x 20 3 x 285 x 12 Foot-elevated push-ups: 55 reps Push-ups: 45 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 |
#4
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Thursday 13th jan 2011
Overhead press Bar x 15 95 x 15 95 x 15 145 x 5 145 x 5 195 x 2 195 x 2 145 x 10 Behind the neck press: 3 x 95 x 12 Lumberjack press 45 x 15ea 70 x 12ea Behind the neck pull-up 35 x 3; bw x 3 3 x 35 x 2; bw x 3 Box squat: 365 x 15 315 x 10 415 x 4 485 x 4 555 x 2 Front box squat: 275 x 8 315 x 6 365 x 6 Sprints: 4 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 |
#5
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Monday 17th jan 2011
Overhead press: 3 x 95 x 12 Flat db: 80s x 8 85s x 15 100s x 8 110s x 6 Decline db: 110s x 5 110s x 5 110s x 5 Parallel bar dips: 3 x bw x 10 Cable crossover 4 x 5 plates x 12 Cross-bench pullover: 50 x 20 70 x 12 70 x 12 Reverse crawls up stairs: 2 sets Box jumps: 3 sets
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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 |
#6
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Tuesday 18th january 2011
General warm-up - Overhead press: 3 x bar x 15 3 x 95 x 10 Behind the neck pull-up: 5 x bw x 5 reps Low-pulley row: 5 x stack x 10 Kneeling supinating pulldown: 6 x 15 8 x 12 10 x 10 Bb yates row: overhand grip 3 x 205 x 15 Assorted Core work: 10 mins Db shrugs: 2 x 80s x 20 1-arm db shrug: 80 x 20 ea arm Zercher deadlift: 95 x 15 95 x 10 95 x 10 Assorted core work + punching-bag work: 30 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 |
#7
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Wednesday 19th jan 2011
Box squat: 315 x 5 315 x 10 405 x 5 455 x 4 405 x 5 405 x 5 (Low) Box (front) squat: 225 x 4 225 x 3 225 x 2 NB: sets weren't done til failure.. But til lower back complained Jumping squats: 15s x 10 reps 20s x 10 reps 20s x 10 reps 20s x 10 reps 20s x 10 reps Barbell calf raise: 225 x 15 225 x 15 225 x 15 225 x 15 Seated calf: 90 x 20 135 x 10 180 x 10 Laying leg curl: 3 x 150 x 6 Lateral squat + wide squat: 1 set: 5 reps** **1 rep = left lateral squat + right lateral squat + wide squat Bulgarian split squat: 1 set: 95 lbs: 4 reps Decline crunches: 5 x 15
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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 |
#8
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Friday 21st jan 2011
Snatch 2 x bar x 10 2 x 95 x 8 135 x 4 Hang cleans: 185 x 5 195 x 4 205 x 3 225 x 1 Chins (pinkies touching) + parallel bar dip: 5 Sets: Bw x 6 + 10 dips Knee-ins: 200 reps (hip flexor death!!!)
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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 |
#9
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Tuesday Jan 25th 2011 - am workout
Decline BB press: 2 x bar x 20 2 x 135 x 15 2 x 185 x 10 205 x 10 225 x 6 245 x 4 2 x 225 x 5 205 x 10 Decline crunch: 100 reps Tuesday 25th jan 2011 - pm workout Behind the neck pulldown 8 x 20 2 x 8 x 15 Vbar pulldown: 8 x 12 2 x 10 x 8 Motorcycle row: close grip 6 x 15 2 x 8 x 10 One arm tbar row: 35 x 10 ea 2 x 60 x 8 ea Horizontal pull-up: 3 x bw x 8 Torso-angled high pull: 3 x 95 lbs x 8ea Machine shrug 10 x 30 12 x 20 14 x 15 2 x Stack x 10 Decline pullover 1 set: 100 lb dumbbell: 12 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 |
#10
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Wednesday 26th jan 2011
Behind the neck pull ups: Bw x 6 3 x bw x 5 Alternating bb press:** 95 x 10 ea 95 x 8 ea 95 X 6 ea **In front + behind = 1 rep Hang clean: 3 x 185 x 4 Cg chin: 5 x bw x 6 Arnold press: w/o back support 50s x 10 70s x 8 70s x 6 Barbell calf raise 135 x 25 135 x 20 225 x 10 3 x 315 x 8 Seated calf: 3 x 135 x 15 Handstand push-ups: 3 x bw x 6
__________________
___________________ 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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