Mon 9-30-13: B5F 10

Final new workout of phase 3 and of the Bare 5 Fit Protocol 1.0…

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,115
8 reps: 135,185,205,225

Bench Hip Thrust
10 reps: 65,95,115,135,135

Elevated Hamstring Ball Curl
3 sets of 15

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 12k, 16k, 16k
Elevated Ball Plank 1 min

3 supersets of:
Timed Calf Raise
Bodyweight: 60 sec, 45 sec, 30 sec
Ball Crunch 20 reps

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Fri 9-27-13: B5F 9

Continuing the first week of phase 3…

Bare 5 Fit Protocol

PHASE 3

Workout 9: Horizontal Push & Pull

Cable X Pull
3 sets of 15 reps on Keiser: 15,20,25

Incline Bench BB Row
15 reps: 30,50,65
10 reps: 85,95,115,115,135,135

Incline Bench Press
10 reps: 45,95,135,145,155 (8),155 (8)

Seated Dual Cable Row
12 reps: 80,90,90,90

3 supersets of 12 reps each:
Dual Pulley Cable Fly 50lb total weight
Dual Pulley Cable Reverse Fly 20lb total weight

4 supersets of 12 reps:
Cable Preacher Curl 35,40,40,40
Cable Overhead Bar Tricep Extension 55,60,60,60

Wed 9-25-13: B5F 8

2nd workout of phase 3, lower body with a quad/knee joint focus…

Bare 5 Fit Protocol

PHASE 3

Workout 8: Knee Focused Lower Body</strong

Box Squat (14″)
10 reps: 85,105,125,135, 3 sets @ 155

Rear Foot Elevated Split Squat (14″)
10 reps: BW, 65,65,65

4 supersets of:
Front Loaded Lunge (10 each side) 10lb,20,20,20 (16 steps each walking lunge last set)
Leg Raise Hip Thrust (20 reps)

Squat Jumps
5 sets of 7 on the minute

Mon 9-23-13: B5F 7

Typically my birthday means the Franzen challenge (20lb DB Franzens x my age in reps as quick as possible) but since we are beginning Phase 3 today I wanted to stick to the program (plus that challenge is getting harder every year!).

Phase 3 will be set up slightly differently, still using a 3x/week setup but cycling through 4 workouts. Workout 7 will be today and then seen next on Week 2, day 2. The four workouts will be:

7. Vertical Push & Pull
8. Knee Focus Lower Body
9. Horizontal Push & Pull
10. Hip Focus Lower Body

Bare 5 Fit Protocol

PHASE 3

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,65,95,115,135,135
2 sets of Power Shrugs 135 x 20 reps

One Arm DB Shoulder Press
10 reps: 20,30,40,45,50

Weighted Chin-up
5 reps: BW, 30,40,50,50 (didn’t get bar to chest last set)

Weighted Dip
8 reps: BW,15,25,35,40

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 12,12,10,9
DB Lateral Raise 20s x 12,12,12,12

A nice birthday workout. 👍💪

Fri 9-20-13: B5F Variety

One more variety workout before entering Phase 3 next week…

Bare 5 Fit Protocol

Variety Work

Cuban Press
4 sets of 10 reps @ 10,18,30,30 lbs

3 supersets of 20 reps:
Keiser Bar Row 40lbs
X Pull 15lbs

5 AltSets of:
DB Incline Press 15 reps @ 40, 12 @ 50, 10 @ 60,60,60
DB Goblet Squat 15 reps @ 40,50,60,60,60

3 Tri Sets of:
Incline Cable Fly 15 reps @ 12.5lbs
Keiser Bar Tricep Pushdown 15 reps @ 40lbs
Toe Touch 10 each leg

3 Supersets of:
Push-up Dojo 15 reps (different style each set)
Cable Reverse Fly 10 reps @ 12.5lbs

Wed 9-18-13: B5F BW

Over to the UCI track for some sprints and Pullups…

Bare 5 Fit Protocol

Run & Pull

1/2 mile walk
1/4 mile jog
10 Pull-ups
8 Chin-ups
100 meter sprints: 50%, 60%

8 Wide Pull-ups
8 Chin-ups
Sprints: 70%, 80%
8 Step Up Pull-ups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 80%
10 Plyometric Pull-ups
15 Elevated Tricep Pushups
Sprint: 70%
10 Alternating Pull-up/Chin-up
15 Elevated Tricep Pushups
Jog 1/4 mile
Walk 1/2 mile

Mon 9-16-13: B5F Variety

Transition week to separate Phase 2 & 3…

Bare 5 Fit Variety

Upright Row To Press 45lb BB
5 sets of 10

5 supersets of 12 reps each:
DB Bicep Curl 25lb
Incline DB Press 40lb

4 supersets of:
Walking Lunge 15 each leg
Dip with Knee Tuck 10 reps

4 supersets of 12 reps:
DB Shoulder Press 25lb
DB One Arm Row 40lb

3 supersets of:
Cable Rotation 10 each side @ 30lb
Rope High Pull 20 reps @ 50lb

3 supersets of 12 reps:
DB Lateral Raise 20lb
Overhead Rope Tricep Extension 50lb

2 sets of:
Elevated Extended Plank (feet on bench)
1 min

1 set of:
T Bridge on Bench 1 min