Mon 3-31-14: Upper Body

Similar to two Mondays…

Upper Body

7 Supersets of 10 reps each:
Press
45,65,85,95,105,105
DB One Arm Row
35,40,45,50,55,55

4 Supersets of:
Dip – 10 reps
DB Outward Hammer Curl – 12 reps

4 Supersets of 12 reps:
Lying DB Iso Planche Leg Raise 10lb DBs (12lb last set)
Cable Reverse Fly 10lbs

Lying DB Iso Planche – 15lb x 30 sec

Cable Rev Fly Iso Tricep Extension – 10 lb x 12 reps

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Sat/Sun 3-29/30-14: Body Work

A weekend of some bodyweight exercise…

Saturday:

20 min of handstand work, pulling weeds in between sets. Started to work on one arm handstand and did one set of handstand pushups at the end.

Sunday:

Yard work followed by about 45 min of indoor rock climbing.

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Mon 3-24-14: Upper Body

Similar to last week…

Upper Body

Barbell Superset:
Bent Row
Press

45×15,65×15,75×12,85×10,95×8,105×6,115×5,125×4,135×3,145×2,115×5,105×7,95×8
(Total of 100 reps each)

Jump Pullup
Countdown 10 to 1:

Barbell (95 lbs) Superset of:
Bicep Curl 5 reps
Deadlift 10 reps

Fri 3-21-14: Full Body

Some easy weight training…

Full Body

Jumprope 2 min

5 Supersets of 10 reps:
Bench Press 95,125,145,165,175
Step Up 19″, 23″, 26.5″, 30″, 32″

RDL
5 reps: 50,95

5 supersets of 10 reps:
Snatch Grip High Pull 95lbs
Overhead Rope Extension 60lbs

5 supersets of 10 reps:
Standing Rev Fly 10lb plates
DB Curl 30lb

4 Supersets:
Cable X Pull to Rev Tri Extension 10lb x 15 reps
Grip Hold 30 sec
Treadmill 30 sec @ 12mph

Thur 3-20-14: Full Body

Jumped and moved around the gym today…

Full Body

Railroader (video)
8 sets of 12 reps: 10,14,18,20,24,28,32,36 (total weight)

4 supersets of:
Skin the Cat x 5
Inchworm x 5

5 supersets of:
Body Row x 10
Box Jumps (44″) x 3

4 supersets of:
Cable Rotation – 10 reps @ 20,25,30,35
Handstand on Wall – 30 sec

Row
5 sets of 100m, 20 sec rest between