Thur 8-30-12: Hike

5 mile hike through Buck Gully…

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Tues 8-28-12: Full Body

Full Body

BB Warm Up, 10 reps each:
Overhead Squat
Overhead Back Lunge
Clean Squat
Clean Back Lunge

Alternate for 3 sets each pair:
DB Walking Lunge 12 steps each- 15,20,25
Rope Tricep Extension 15 reps- 35,40,45

Free Motion Deadlift 15 reps – 100lb
Leg Raise Crunch Combo 10 reps each

Side Lunge 10 each leg
DB Bicep Curl 20 reps – 25lb

Calf Raise Bodyweight for 50 reps
Bicycle (Abs) 30 reps each side

Mon 8-27-12: Upper Body

Upper Body

Alternating sets between pushup and Pulldown exercises

Pushup Dojo (iPhone App) 45,30,25,20
Lat Pulldown (90 lbs, two handle grip) 25,20,20,15

Decline Pushup 20 (video)
Leaned Back Lat Pulldown (between each pushup set until end) 15,15,20,15
Shoulder Width Pushup 15 (video)
Tricep Pushup 15 (video)
Wide Pushup 25 (video)

Tues 8-21-12: Chest, Shoulders & Biceps

Upper Body Chest, Shoulders & Biceps

Bench Press 25-15-5-12-12
45-95-135-175-135

Cable Bar Incline Press 15 reps
50lbs

Shoulder Circuit: 3 rounds
DB Lateral Raise 17.5 x 20,20,15
Cable Bar Overhead Press 50 x 8,8,7
Front Raise w/ Plate 25,20 x 8,8

High Cable Neutral Rope Curl
30,40,40 x 25,20,15

Pushup-Dip Rollover Combo
1 countup set to 5 (video)

Cable Bar Bicep Curl
50 x 8,

Thur 8-16-12: Legs & Back

TUT: 45 seconds, 4 second reps unless noted
Legs and Back

Squat Hold
Bodyweight, 10 lb plate

Squat
45 (31 reps), 95, 135, 155, 95 (25 reps)

RFESS
15 lb DB for 30 seconds- drop DBs-fast reps for last 15 seconds, 15 lb (3 reps of 15 seconds each)

Supine Ball Curl
30 seconds slow, 15 seconds fast (2 sets)

TRX Row
BW, BW, BW (35 reps)

Behind Neck Pulldown
90 for 30 seconds (23 reps)

DB Shrug
50, Drop set 50-40-25 (15 seconds each)

Door Frame Rear Delt Iso
45 second hold