| Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint | 5x55sec 3x8 3x8 3x5 | rest 55sec 30sec 30sec 30sec |
| Superman Crunches Bicycle | 4x20 4x45 4x40 | |
| Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension 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. | 2x5 10.8.8 8.8.6 15.12.12 10.8.8 10.8.8 3x10 12.8.12 12.8.12 | |
Sunday, November 22, 2009
Workout #25
Death is nothing, but to live defeated and inglorious is to die daily.
Subscribe to:
Post Comments (Atom)
Completed 11/17. Plyometric section took 20 mins, core exercise took 5 minutes.
ReplyDeleteWeight Lifting 60 mins:
Bench press = 10-170#, 8-190 and 210# (machine was old, probably not accurate weight).
1 arm DB Row = 10- 35/45/55#
Shoulder press = 10-35#, 8-40#X2
K. Sled Exercise = 3X25 at 75#
Chest flies = 10-60/70/80#
Triceps = 10- 85/95/105# with 10 tricep dips btwn rounds.
Biceps = 10-35#DB, 8-40#db, 8-35#db
Forearm front and back lifts 3X15reps 35#
ommited the jumps due to back pain.
ReplyDeletedid exercise at FS426. had to modify.
did plyo's app 12minutes
no DB squat jumps
DB squats 65# DB's
walking lunges 50# DB's
calf raises- one legged body calf raises
peck deck fly-75#,100,100
DB row- 65#, 60#,60#
SB pinky up DB shoulder raise- 10# DB's
Bicep curl- 40#,45#,40#
tricep extension- 125#,145#,125#
added:
3 sets of 5 pull ups
10minutes on stairmaster at aerobic training intervals (= to 1.2 miles)
Started 11/23
ReplyDeleteCompleted only 35 min of workout
5 min warm up/stretch
DB Squats - 45#, 45#
Back Squat - 185#, 205#, 205#
Walking lunge - 45#, 45#, 45#
Calf Raises - 185#, 205#, 205#
DB Bench - 55#, 60#, 65#
Machine one arm row - 80#, 100#, 100#
Bicep Curl - 35#
Tricep Ext - 85#
2.12 miles on tread mill time approx 23 minutes
ReplyDeleteLat pull downs 10x120 8x130 6x140 2x150
Isolateral shoulder pull downs 10,8,4 @140 10@115
completed: 11/23
ReplyDeletestairmaster - 20 minutes
aerobic workout per time
superman/crunches/bicycles - 9:30
DB squat: 40#, 40#
Back squat: 155#, 155#, 155#
Walking lunges: 40#, 40#, 40#
Calf Raises: 185#, 185#, 185#
DB Bench Press: 35#, 35#, 35#
1 arm DB row: 35#, 35#, 35#
SB pinkey
DB shoulder: 20#
Bicep curl: 35#, 35#, 35#
Tricep ext (cybex machine): 70#, 70#, 70#
total time: 32:30 (not including stairmaster)
completed: 11/22
ReplyDeleteelliptical: 30 minutes
3 rounds of 10
KB swing: 45#
DB bench press: 35#
DB tri ext: 35#
Bicep curl: 35#
100 crunches