11-29-2011: THEY DRAIN ME THEN REFRAIN ME

blood

 

 

am) sprints 13x30sec w/30sec rest- burpies/kickboxing -total time 25min

Abs 5×10 Decline situps, 5×12 dragon flags

Pm) 6×12 burpies, 3×30 frog jumps, 10×30 v-ups,

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11/28/2011-Absorbing Explos

Conditioning 30min of burpies/jump-rope/kickboxing

over 15x12burpies 150pushups, 3×12 lunge jumps,5x12meb ball squat jumps, 10x30v-ups,3×10 decline situps,3x60sec med ball flutter kicks, heavy bag hits

About 30min morning,

20-30min PM

11-27-2011-Old Necrosis

Squats 5x5w/135

mil press 5x5w/75

rows BB 5×7 w/105

 Bruce is lifting over 400 pounds!

Other added routine

dips 5×5

chins 5×5

abs 5×10

later split squat 5×8

curls 5×6

upright rows 5×10

band fly 5×10

pushups 5×20

leg raises 5×12

planks

Burpies through day: 2×25-then 2×30, 1x30frog jumps

About 12sets burpies/8sets pushups=

11/26/2011- Clavicle Conundrum

AM- planks 4×60 Back bridges 3x1min-stretch

2x25burpies

1×12 burpie

bike 30-bike 30min

abs-10sets

pushups today-100-120

burpies-about 15-12reps

chins 10 single reps

11/26/2011-Deciet of Image

Squats 5×7 w/125

Bench 5×8 w/ 105

Deadlift 5×5 w/175

AT HOME

Adjust routine the  old added:

chins 5×5

rack curls 5×6

dips 5×5

abs 10 sets

PM) would have been 3×10 front squats 2×12 leg ext

3×8 incline DB press-drop set

3×10 cable curl drop set

tri ext 3×8 drop set

cable row 3×8 drop set

calf raises 3×8 drop set

pull down 1×10-30

shrug  1×10-30

abs 10 sets

50min of jumprope/conditioning abs at home AM

11/24/2011- ALL OUT OF NOTHING

Am) sprints 12×30 sec w/30 sec off

Jump rope w/burpies supper-set 1mn each x 6rounds w/2×60 heavy bag knees

TOTAL TIME: 23min

PM) bike 20-40min then abs < 5×10 decline situps, 5×12 wghted leg raises,  3×60 med ball twist, 3x1min planks, 3x1min back bridges, 5×20 pushups, some more burpies

TOTAL: 12x1min burpies 140pushups for day.

11/23/2011-RUN FOWEL-AFOWEL

Mil press 5×6 65

Squat 5×5 135

BB ROWS 5×6-7 105

SO THIS IS A ROUTINE BEFORE AKA

Burpies through day 15morning w/15min jump rope/10 min kixckboxing,3×12 lunge jumps,5×12 meb ball jumps,3×25 frog jumps, 6×20 pushups/mountian climbers, 3×12 dragon flys,5×10 decline situps, 3x30wghted leg raises, 3×60 bike cruches, 5×30 v-ups, 5sets planks

DB Bench 5×10 40lb

BB curls 5x 6 55

Dips 5×5

upright rows 5×6

calves 5×8

static lunge 3×8

RD Deads 3×8-9

abs 10 sets