BEYOND BATMAN

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  • This is a log that will cover my body and mind development regarding the goals of evicting exercise addiction from my life and finaly achieving the lofty goals of a stronger healthier Warrior.
  • FRIDAY 11/11/11
    Ran sprints 15×30 sec w/ 1:1 rest total time 21min Had pack w/ 25lbs on back
    Also rode bike 30 min 2x 1hr or so total
    3x60sec weighted planks 3×30 v-ups
    SATURDAY 11/12/11 am) 30 min jump rope 1min w/ 1min burpies with pushup and jump- then 1min heavy bag intervals w/1min burpies-10min then 5×12 med ball jumps, 2×30 frog jumps 3×12 lunge jumps= 5×20 pushups 5×30 weighted mountain climbers- 3×30 weighted leg raises 3×60 bicycle crunches 5×10 decline situps 3×9 dragon flys 5×30 v ups
    pm) deadlifts 1×10, 5×5         then with no rest pull downs 1×12,8,5,5                                   DB rows    1×10,5,5,5,5                                   DB curls     1×10,5,5,5,5,                                   upright rows 1×10,8,5,5,5                                  hammer curls 1×12,8,5,5                                  cable rows      1×8,5,5,5,5,3                                  rack chins      1×10,5,5,5,5   did each set with same weight restt pause until i hit 30 total reps, no rest in between – total time 40min
    then 20 min bike home- 1×30 frog jumps,1×8,6,5,5,5 med ball pushup, 2×30 v-ups,1×12 burpies

  • SUNDAY 11/13/11
    AM)planks 3×60 sec weighted

  • Front squats 5×8

  •  burpies 3×12 w/4×60 heavy bag knees

  •  50 pushups

  • PM)    Bench 10×5,5,5,3,3,3,3,3,3,3-dropset 7,7

  •  Incline DB bench 5×10,10,10,6,6-rest pause

  •  Chins 5×5-

  • DB clean and press 5×5

  • leg curls 5×6-last set rest pause w 20 sec static hold

  • DB press 1×8/15-rest pause

  • Cable fly 3×10-last set rest pause

  •  Skull crusher 5×6-last set 25rep close grip press

  •  calves 5×12-last set rest pause

  • leg raises 5×12          Decline situps 5×15         pushups w/mountain climbers 5 sets    20 min bike home

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  • 11-14-2011, 10:03 PM#4
  • Monday AM- Run 20 min non stop with 10 30 sec sprints wx30 sec jog then 5 min all out –
    5×10 dragon fly ab
    5×10 decline situps 3 with weighted puches each side (30 rep each arm for 3 sets)
    5×20 pushups w/60 rep mountain climbers                   3×30 frog jumps
    1min weighted front plank,1min each side, 1min front again
    3×60 sec back bridges
    45min-1hr biking for commuting
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TUES 11/15/11 Trying to cut back so i can start a strength\mass routine WED,
12sets 1min burpies/jumps w/1min stretch or pushup set in between, (120 burpies total) 2×25 BW squats 3×30 v-ups 3×30 frog jumps 1min heavy bag knees x2 Planks 2xfront 1min each w/weight 1min eachsidew/weight 5x20pushups/mountain climbers
!5-20min biking w/5min hard sprint
Tommorow hope to do
5×5 squat 5x5bench 5x5dead 5x6dips 5×10 situps

WED 11/16/11

Planks 3x60sec w/10lb

back bridges 3×60

warm up-15min bike to gym Squat 5×5 w/ 135

deadlift 5×5 w/185 A1)

bench 5×5 w/ 115

A2) Chins w/band assist 5×6

B1) dips bw 5×3

B2) curls 5×8

Leg raises 5×12 Decline situps 5×15

Pushups 5×20 w/mountain climberx30 Burpies 3×12

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