2/27

BRANDON-M on: February 27, 2012, 21:44
Quote Edit
Today: Deads- 4×8 (185 chins w/drop down to pull downs 4×8 invert rows 4×8

Leg curls 3×8 upright rows 3×8 BB curls 3×6-8

Leg raises 5×12 Cable pulls 5×6-10

Decline situps 5×10 bike crunch w/weights 3×60

Burpees 150 vups 200

PM) Burpees 150 vups 400 walking lunges 100 pushups 100 3×60 mountain climbers 2×25 med ball squats-3min heavy bag intervals.

Advertisements

2/25

sat-150 burpees+300 vups/planks/ 5min bag work, 100 pushups+ 45min biking

2/24

fri

200 burps,5×3 chins,heavy bag work-5min+ 5×10 decline situps+ planks-back bridges+100 vups+3×30 bicycles= about 35min Warm up- 20min bike to gym+ squats/push press/cleans with empty OLY bar=3-5min 25 burps Circuit 1: Squats 1×10 (135) 3×8(145) CG Bench 4×8 (115) Lat raises 4×8 (10 DB) Circuit 2: Single leg split squats 4×8 (105) had to reduce to 95 for left leg last sets Mil Push press 4×6-8 (65) Feet up pushups 4×12 (BW) Then 3×10 decline leg raises w/ 3×10 wghted decline situps w/10lbs/3×10 tri ext Then 3×12 weighted leg raises w/ 3×10 cable standing press Then 2×10 weighted situps w/ 3×12 feet up pushups 25 burps Later=  100 burps+ 5×12 invert pylo chins+ 400 vups+med ball Russian twist+3×20 pushups

2/23/2012

THURSDAY=

So far Thurs- 2x30min bike through day = 8×25 burpees=200+5×20 pushups

PM) Full body cond:

1min jumprope 15-25 burpees 50 vups repeat about 10 times w/throughout+ 5×12 invert chins + 3x1min med ball russian twist+ 4×15 feet up pushups+ 5×12 knee high box jumps

about 45min total :o

2/22

WED+

Pull#3 RD deads 4×8 (155) BB rows 3×8 (98) DB rows 3×8 (45)

Leg curls 3×8 (60) CG chins 3×8 hammercurls 3×10 (20) 25min

abs 10 sets (leg raises/decline situps 5×10 each with 5×60 mountain climbers

4×25 burpees+ 150 vups/planks+4-5×20 pushups

Pm) 200 burpees+400vups+5×12 invert chins+ 3×15 feet up pushups+100 b/w lunges

bike totals= 35-40min commuting

2/21/2012

AM) decline situps 5×10 supersetted 5×3 chins     Planks/back bridges 4x1min each burpees 4×25 through day after biking (pushups 4×20)

Today was Push #2= A1- front squats 1×12(85)3×8(95) a2- DB mil press 3×8 (30lbs DB) a3- B/w dips 4×6 Rest 45 sec between giant sets b1- BB hack squats 4×8 w/175-last set reped out on leg extx15 b2- incline BB bench 3×8 w/85 b3- feet up pushups 3×10 rest 45sec btwn giant sets incline leg raises 5×10 decline situsps 5×20-three sets oblique ups total workout time = 23min with weights then 14min abs=40min total

Then later 250 burpees+5×10 band press/3x8tricep ext/3×8 band lat raises/500 vups/ pushups

2/20

MON

warm up (planks/back bridges 4x1min each) then sprints 15×30 with 30 sec rest- then 2min heavy bag knees+ 2min speeed rope- 50 burpees= 21min Then bike to bridge 10min – run up and down with 20 sec hard intervals=8-10min-bike 30min home- 100 burpees(2×25,2×20,1×15)+100 vups

Pm-MONDAY Burpees(200 total=7×25)with vups=400(8×50) + pushups=100(5×20)+invert explosive chins(5×12)+3x1min med ball russian twist+ yoga stretch=10mins