Sunday, December 13, 2009

Workout #34

You are not only responsible for what you say, but also for what you do not say.

Jump Rope

Squat Jump+10yd Sprint

Split Squat Jump+10yd Sprint

Broad Jump+10yd Sprint

5x60sec

3x10

3x10

3x6

60sec

35sec

35sec

35sec

Superman

Crunches

Bicycle

4x22

4x50

4x45

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

2x5

3x8

8.6.6

3x12

3x8

3x8

10.10.8

12.8.12

12.8.12

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.
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6 comments:

  1. tonymartDecember 14, 2009 at 11:13 AM

    Completed 12/13 by RFF Martinez and Iglesias.

    15 minute cardio warmup with stretch.
    Bench Press = 12 reps with bar, 8 reps at 135, 155, and 175#
    Military Press = 4 sets of 10 reps 85#.
    Bicep Curls = 10 reps 75, 80, 80#.
    Modified Bicep Curls = 10 reps at 60, 70, 80#
    Total time = 1 hour

    ReplyDelete
  2. btrumanDecember 14, 2009 at 5:59 PM

    modified to do in FS426

    5min eliptical
    stretch
    (got call)

    3 rounds:

    10 pull-ups
    15 push-ups with "perfect push-ups" handles
    50 SB crunches
    20 one legged squats with foot on bench

    ran 800meters at 10.0 treadmill speed
    (6min mile pace)
    total time app 25minutes

    ReplyDelete
  3. DeFriestDecember 15, 2009 at 2:54 PM

    Monday 12/14

    Insanity Workout w/ 25 Crew

    30 min

    ReplyDelete
  4. DeFriestDecember 15, 2009 at 2:58 PM

    Tuesday 12/15

    5 min warm up/stretch

    DB Squats 50#, #50
    Squat 185#, 215#, 215#
    Lunges 50#, 55#, 55#
    Calfs 215#, 215#, 215#
    DB Bench 60#, 60#, 60#
    Row Machine 120#, 120#, 120#
    Shoulder Press 35#, 35#, 40#
    Biceps 35#, 40#, 35#
    Triceps 75#, 85#, 75#

    Cooldown/Stretch

    ReplyDelete
  5. UnknownDecember 17, 2009 at 6:29 PM

    Completed 12/14

    30 minutes interval training.

    1st 15 minutes 1 min jog on 4.0 2 minutes run on 6.5
    2nd 15 minutes 1 minute jog on 4.0 1minute run increaseing from 6.6 to 7.2

    50 push-ups

    ReplyDelete
  6. BKDecember 20, 2009 at 8:44 PM

    completed: 12/14
    20 min stairmaster
    jump rope - 5x1min
    star jumps - 3x10
    burpees - 3x10
    4-count mountainclimbers - 3x10
    superman - 4x22
    crunches - 4x50
    bicycle-4x45
    DB squat and hold - 2x5 40#/40#
    Back squat - 3x8 200#
    walking lunges - 8/6/6 40/45/45#
    calf raises - 3x12 200#
    DB bench press - 3x8 40#
    1 arm DB row - 3x8 35#
    SB pinkey - 10/10/8
    DB shoulder raises - 10/10/8 20#/20#/25#
    Bicep curl - 12/8/12 35#/45#/35#
    Tricep ext - 12/8/12 80#/100#90#

    total time: 36:30

    ReplyDelete

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