Sunday, November 15, 2009

Workout #22

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.

Booker T. Washington

                                                                         rest
Jump Rope                                     5x50sec 50sec
Squat Jump+10yd Sprint             3x6        25sec
Split Squat Jump+10yd Sprint   3x6         25sec
Broad Jump+10yd Sprint            3x4         25sec

Superman                                      4x18
Crunches                                        4x40
Bicycle                                            4x35

Dumbbell Squat Jumps-Jump and Hold   2x5
Back Squat                                                      10.10.8
Walking Lunges                                             3x8
Calf Raises                                                      15.12.12
DB Bench Press(1x12 wup)                          10.10.8
1 Arm DB Row                                               10.10.8
SB Pinkeys Up DB Shldr Raises                  3x10
Bicep Curl                                                       10.10.8
Tricep Extension                                           10.10.8



Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

4 comments:

  1. workout completed 11/16 at gym.
    did weight workout #2
    total time 60 minutes

    3sets of 12reps
    leg press 270#
    bench press 135,145,155
    row 130#
    shoulder press 40# DB's
    Deadlift 80# barbell (due to back issues)
    Lat pull downs 112#
    Cable cross over fly 45# each side
    Med ball twist 12#

    Ran 1 mile 6:35

    ReplyDelete
  2. Workout Completed 11/16
    Time: 1 hour

    5 min run/stretch

    Superman,Crunches, Bicycle 10 min

    Weight Workout 50 min
    DB Squat Jump - 35#, 35#
    Back Squat - 250#, 250#, 250#
    Walking Lunge - 45#, 45#, 45#
    Calf Raises - 200#, 220#, 220#
    DB Bench - 55#, 55#, 60#
    1 Arm DB Row - 45#, 45#, 45#
    SB Shoulders - 0#
    Bicep Curls - 35#, 35#, 40#
    Tricep ext - 85#, 85#, 95#

    Cooldown/stretch

    ReplyDelete
  3. Stretches
    2.6 miles on the bike
    50 push-ups
    1 mile on the treadmill 9:46
    .25 mile cool down

    total time 30 minutes

    ReplyDelete
  4. completed: 11/16
    crunches on incline
    DB squats jumps: 35#, 35#
    Back squat: 200#, 200#, 200#
    walking lunges: 20#, 20#, 20#
    calf raises: 200#, 200#, 200#
    DB bench press: 30#, 30#, 30#
    1 arm DB row: 30#, 30#, 30#
    bicep curl: 35#, 35#, 35#
    tricep ext: 75#, 75#, 75#
    time: 42:30

    ReplyDelete