Tues 2-26-13: Pull-up/Push-up Day

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Pull-up/Push-up Day

Pullups
Neutral, Chin-up, Wide Grip, Alternated Grip, Alternated Grip, Neutral (1 min rest between sets)
10,10,10,8,7,7

7 Supersets of:
Tree Pullups 7,6,7,6,6,6,5 (different branches/grips)
Plyo Pushups 14,12,14,12,12,12,10
Video

4 Supersets of:
Pullups 8,6,6,4
Pushups 16,12,12,8
(last superset with a 35 lb weighted monkey, my almost 4 year old son) 🙂

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Thur 2-21-13: Shoulders, Biceps & Core

Shoulders, Biceps & Core

Warmup:
Powerplate 1 min
Back Lunge To Kick 10 reps (video)

2 supersets of:
Cuban Press 10 reps @ 15,20lbs
Cable Rev Fly (used beginning half of rep only) 25 reps @ 7.5lbs (video)

4 supersets of:
Hang Power Clean 12 reps @ 45,95,95,95
BB Curl (slow eccentric) 12@45, 8 reps @65,65,65
Ball Crunch (legs straight) 25 reps (video)

3 supersets of:
BB Shrug 185×12 reps (14 last set)
Cable Rev Fly 10×15 reps (11 reps last set)
DB Hammer Curl 30×12 reps
An Wheel Rollout 12 reps (10 last set)

Pull-up/Knee Tuck Combo 7 reps (video)
Wall Posture Iso 30 sec
Rope Face Pull 100 rep drop set (20 reps each @ 50,40,30,22.5,15 lbs)
Wall Posture Iso 30 sec

Tues 2-19-13: Upper Body Challenge

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Simple yet very challenging:

Bodyweight Bench/Push-up Countdown

For time:
10 reps BW Bench Press (175lbs)
10 push-ups
9 reps BW Bench Press
9 push-ups
… Down to 1 rep each.

Total Time: 9:58
** Dropped the bench press to 155 starting on the round of 6 reps so that I would be able to get through this in 10 min.

Video

Sun 2-17-13: Back & Shoulders

Back & Shoulders

Warmup:
Rowing Machine 2 min
Endless Rope 1 min
Battle Ropes 1 min

Superset:
Pullups
5 sets of various grips, ranging from7-12 reps.
Seated Hammer Strength Shoulder Press
4 sets various styles, 8-12 reps, 90lbs

Various back and shoulder exercise (random circuit), including:
One Arm Assisted Pull-up
DB Lateral Raise
Seated Row
Machine Lateral Row
Machine Rev Fly
BB Hang Clean & Press