Wed 7-31-13: B5F MetCon

Continuing variety phase with some golf in the morning followed by a MedCon in the afternoon…

MetCon

Row 1000 meters
Run 60 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 750 meters
Run 45 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 500 meters
Run 30 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps
Row 250 meters
Run 15 seconds at 12mph
Machine Seated Overhead Press 100lb x 12 reps

Total time ~25 min

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Mon 7-29-13: B5F Variety

After 4 weeks of the introduction period, time for an interlude. The next two weeks will consist of random, unstructured and variable workouts, often based on bodyweight and similar things. The goal here is to throw as many different things at the body as possible before getting into the next phase of the program which will be structured similar to the introduction phase.

Bare 5 Fit Protocol

Variety Interlude

Bodyweight Work

Today was mostly bodyweight work:

This core workout followed by some push-ups and pull-ups with my boys as extra weight for a few of the sets.

Followed by some handstand practice and then using my boys as dumbbells for deadlifts, presses, front squats, bicep curls and overhead tosses.

Fri 7-26-13: B5F 3

Ended up skipping #2 to finish the week with #3.

Bare 5 Fit Protocol

Workout 3

Pistol Squat
6 reps: BW, 14, 18, 24, 30

Squat
10 reps: 95, 135, 185
5 reps: 245, 275, 295, 315

Bench Press
10 reps: 45, 95, 135,
5 reps: 185, 205, 225, 225, 225

Weighted Chin-up
5 reps: BW, 20, 45, 55, 60

Tues 7-23-13: BF5 1 (Part 2)

Continuing week 4 with part 2 of B5F1….

B5 Fit Protocol

Workout 1 (Part 2 of 2)
1 set of:
Lying Hamstring Ball Curl
Resistance Band Lateral Shuffle Walk (video)

7 Supersets of:
RDL
10 reps: 45, 95, 135, 205, 255, 255 (alternated grip last 2 sets)
Lying Leg Raise Hip Thrust – 15 reps

3 Circuits of:
Slingshots (video) 15 reps
Cable Bicep Curl 40lbs x 12 reps
Rope Tricep Pushdown 40bs x 12
Lying Ball Hamstring Curls x 15

3 Supersets of 12 reps with 30lb DBs:
DB Hammer Curl
DB Lying Tricep Extension
(video)

Mon 7-22-13: B5F 1 (Part 1)

Week 4: due to a few restraints, starting week 4 with the basics and splitting it up a bit, doing a few exercises today and a few tomorrow…

B5 Fit Protocol

Workout 1 (Part 1 of 2)

Hang Clean & Press
5 reps: 45, 95
3 reps: 135, 155, 185 (2 1/2), 185

Muscle Ups
BW: 11
10 lb vest: 5, 4
BW: 7

4 Alternating sets of:
Lat Pulldown – 120lbs x 12
Overhead Press – 95lbs x 10,10,8,7

3 Supersets of:
Spread Row (Clark Kent Row) – 45 lbs x 15
DB Lateral Raise – 15lbs x 15

Overhead Press – 23 (burnout press for max reps)
** Part 2 tomorrow…

Fri 7-19-13: Misc

Didn’t have the energy for the next Bare 5 Fit workout so did a little random interlude. Pick up with B5F 2 next time, either Sun or Mon…

Sprints & Upper

10 min of misc hip stretches, posture work and warmup.

Incline Treadmill Sprints
5 sets of 10 seconds, 12 mph @ 19.5 incline x 3, 10 mph @ 30 incline x 2

3 supersets of:
Seated DB Bicep Curl 30 lbs x 12,12,10
Seated DB Shoulder Press 30lb x 12,12,12

3 supersets of:
Wide Grip Pulldown 120 lbs x 12
DB Lateral Raise 15 lbs x 15

3 supersets of:
High Dual Cable Reverse Fly 30 lbs x 12
High Dual Cable Bicep Curl 30 lbs x 12

Tues 7-16-13: B5F 1

Week 3…

B5 Fit Protocol

Workout 1

Clean & Press
10 reps: 45, 85
Hang Clean & Press
5 reps: 115, 150, 170 (4), 160, 135 (8)

Muscle Ups
8, 7, 7, 7

RDL (alternating grip)
10 reps: 185, 225, 245, 185 (12)

3 Supersets of:
Elevated Ball Rollout 15, 12 with extra press, 6 with 2 presses
BB Bicep Curl, 21 Style
55, 55, 55×12 (regular with Tricep squeeze at bottom)

** Fasted, also a bit sore from Sunday workout. Decided to do this workout today just to see how body performed. Not bad all around.