Fri 6-28-13: Core & Legs

Another light workout…

Core & Legs

2-3 sets of:
Elevated Ball Rollouts
Elevated Ab Wheel
Elevated Hamstring Drops with Ball
Cross Body KB Crunch

50 32″ Box Jumps

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Wed 6-26-13: Upper Body Pull

Wasn’t planning on working out today but got an hour open up and felt like doing some basic stuff today…

Upper Body Pull

Cuban Rotation
4 sets of 15: 10, 20, 28, 30lbs

Bent Row BB
7 sets of 10: 28, 45, 95, 115, 135, 145, 155

4 supersets of:
Incline Bench Rev Fly DB 12 reps: 9, 12, 15, 15
21s
21 reps @ 45 first two sets
18 reps @ 55 third set
15 reps @ 65 fourth set

3 supersets of:
Cable Reverse Fly 20 reps @ 7.5lbs
DB Hammer Curl 10 reps @ 30lb

Tues 6-25-13: Field Day

Simple day over at the park. Took a 10lb med ball with me for some throws and sprints.

Field Day

5 rounds of:
5 overhead backward med ball throws
80 yard sprint

Basically I threw the ball as far behind me, walked to it and repeated 4 more times, sprinted back to where I started. Then I walked back to the ball and started the next round. Nice and simple.

Mon 6-24-13: Simple Compounds

Moving into a phase of simple, compound moves. The goal is use very few movements with the most muscle involvement possible. My list is not yet complete but you should see it evolve over the next two weeks.

Compounds

Muscle Up (video) 3 sets: 3,5,5 reps
Hanging Body Row (video) 3 sets of 6 reps
Clean & Press 3 sets of 5 @ 135 lbs
Romanian Deadlift (video) 3 sets of 6: 185, 205, 205

Sat 6-22-13: The Mantathalon

Today was the Mantathalon. Unfortunately, the guy who challenged me backed out 30 minutes prior to the event to go golfing. It was a nice day, can’t say I blame him. 🙂

There ended up being 6 competitors and I finished 4th with a score of 88.

The top score was a 99 (very impressive), followed by a 94, 90, my 88, 87 (I think) and 75 (although he had to do DB bench press which is harder). There were 3 trainers among the six contestants and we finished 4th, 5th and 6th. Guess we need to step up our game a bit… 🙂

My Mantathalon
Bodyweight: 175

20 Bench
20 Chin-ups
18 Shoulder Press
12 Dips
18 Bicep Curl

All in all a cool little challenge for us. I felt good about most of my performance but I was a disappointed with my dip performance. Oh well, life goes on. I may try this again sometime in the future but its time to move on to exercise that doesn’t revolve around the gym…