Ty - 1/30/2010

Jump Rope - 3 Rounds of 3minutes, 1 minute breaks
(Lots of double Unders)

Deadlifts - 135# Barbell, 50 reps in 5:40

Bench Press - 95#, 50 reps in 3:30

25# plate upright rows touching plate to ground -
50 reps each arm non stop (10 reps then switch)

Ty - 1/28/2010

8pm

Warmup - walk/run 6mph

Sprints - 1 minute sprints at 9.5mph x 6 w/ 1 minute walking/standing breaks
2 minutes at 10mph x 1

20 pullups 55 seconds

DB clean and press - 25 reps each arm 25#, 5 each arm
non stop in 2:20

35 burpees in 5:00

100 situps in 3:25

30 box jumps in 1 minute w/ 5 bricks.

1.27.10 -Peter

25 min run
-1 mile @ 7.0 mph
-sprints @ 9, 9.5, 10, 10.5
-another mile at 7.5

2 quick sets of V squats- 5 @140 (loosening my stiff legs)

100 crunches

1.26.10- Peter

*lots of stretching after the soreness from DB clean and press on Sunday

20 mins on eliptical

5x5 bench press @ 145#

100 ab crunches (as fast as I could)

20 dips
10 dips

Ty - 1/26/2010

worked out with a personal trainer today.
I'll take a stab at describing what I did.

Spider/bear crawls across basketball court w/ 25 pushups during the crawl.

Medicine Ball chases 1 minute

long jumps across basketball court

18lb medicine ball squat thrusters (throwing the med ball several feet straight up)

Long Jumps across basketball court

repeated that again for a total of 2 rounds of all of teh above.

F'ing hard.

1.24.10 Peter

10 mins on eliptical

20 mins of sprints on treadmill
-1 min sprints @ 9, 9.5, 10, 10.5, 11.

DB clean and press
3 sets each arm of 10-25#, 30#, 40#

4 sets of 10 scissor kicks

100 ab crunches

1.23.10 Peter

25 mins on eliptical

5 x 5 bench press @ 145#

2 sets of 10, dips

100 crunches

PERSONAL CHALLENGE

On 2/10/2010 time yourself on the following:

3 rounds for time of:
20 pullups
30 pushups
40 situps
50 free squats

REPEAT on 3/10/2010 try to do it in 80% of your Feb time.

Ty - 1/24/2010

7:30 mile (not too bad)

20 pullups (1 minute)

DB Burpee clean and press - (2) 25# DB's, 25 reps, 5x5. (no pushup)

Ty - 1/22/2010 - Workout

5 minutes on stair climber - warmup

Jump Rope - 5 rounds of 5 minutes each, 1 minute breaks.

Deadlifts - 95# barbell, 50 reps (5 sets of 10) quick

1.21.10-Peter

25 mins on Eliptical machine

5x5 @ 140# shoulder press machine

5x5 @ 125 seat row machine

3 sets of 20 burpees (very tiring)

100 crunches.

1.20.10 peter

2.5 miles on treadmill.
-sprints and jogging

Workout Suggestion

3 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Tyler - Standard Morning Meals

Meal #1 - 1 Banana with 1 tablespoon of Almond Butter

Meal #2 - 4 egg whites + 1 full egg, 1/4 cup black beans, 1 small corn tortilla
264 calories
Carbs - 18 grams
Fiber - 4.5
Protein - 27
+1 Clementine
35 Calories
Carb 9 (6.8 sugar)

1.19.10- Peter

135# x 10 bench press
145# x 10 bench press
155# x 6 bench press
165# x 5 bench press
145# x 6 bench press
135# x 6 bench press

2 sets of 40# inclined DB flys-10 reps

seated DB tri lifts x 12 (2 sets)

50# curlbar x 10
50# curl machine x 10
50# curl machine x 10

5 minutes of ab work

20 mins on the eliptical

*still tired from a long weekend.

Ty - 1/19/2010

Pullups - 5 sets of 7 reps, short breaks (about 30-45 seconds)

Jump Rope - 3 minutes on, 1 minute off x 5 sets.

81 burpees in 10 minutes. very tiring

One Arm DB clean and press - 25# DB, 25 reps each arm. switched arms every 5 reps. no stopping.

100 situups - 4:30

Weight - 180 lbs

Ty - 1/16/2010

Whirlyball about 50 minutes
Wrestling 2 minutes
12 ounce curls - several hundred

1.14.10-Peter

20 mins on eliptical

90# x 12 iso shoulder press (machine)
100# x 10 iso shoulder press (machine)
100# x 10 iso shoulder Press (machine)

40 # x 10 DB seated shoulder press
40 #x 10 DB seated shoulder press

40# x 10 cable shoulder swings (like starting a lawn mower)
50# x 10 cable shoulder swings
50# x 10 cable shoulder swings

45# x 10 bent over shoulder lifts
55# x 10 bent over shoulder lifts
45X x 10 bent over should lifts

3 sets x 10 reps- lower back rasies

3 sets of shoulder shrugsx 12 (50#, 55#,55#)

5 mins of ab work

7 min mile- near sprint

1.12.10 - Peter

180# x 10 angled leg press
230# x 10 angled leg press
230# x 10 angled leg press

180# x 10 angled calf press
230# x 10 angled calf press
230# x 10 angled calf press

3 sets of burpees-15 reps

20 mins of eliptical machine- level 9

10 minutes of ab work

Ty - 1/12/2010

Jump Rope - warm up

Run -
6mph - 1 min
9mph - 1 min
x 6

55 burpees - as fast as possible.

100 situps
100 pushups

I'll start timing these next time around.

1.11.10- Peter

140#x 10 upright bench (machine)
160#x 10 upright bench (machine)

135# x 10 bench press
155# x 10 bench press
135#x 10 bench press
135#x 8 bench press

40# x 12 cable flys
50# x 12 cable flys
50# x 12 cable flys

90# x 12 seated dip
110# x 12 seated dip
130# x 12 seated dip

100# x 12 cable curls
110# x 12 cable curls
120# x 12 cable curls

5 mins of ab work

weight: 190

1.9.10 Workout- Peter

20 mins on eliptical

35# x 10 dumbbell should press
40# x 10 dumbbell should press-2sets

25# x 10 dumbbell shoulder raises
20# x 10 dumbbell shoulder raises- 2 sets

50# x 12 dumbbell shoulder shrugs
55# x 12 dumbbell should shrugs- 2 sets

5 mins of ab work

Ty - 1/9/2010

Jump Rope - 3min x 3, 1 minute breaks

50 burpees, not sure on time...tiring

Pullups - 5 sets, 6 reps

100 Crunches

100 pushups - about 5 minutes

Hot Tub

1.6.10 Workout-Peter

Bench Press:
135# x 10 reps
145# x 10 reps
155# x 10 reps
135# x 10 reps

Inclined dumbell press:
45's x 10
50's x 10
50's x 10

Decline dumbell press:
50's x 10
45's x 10
45's x10

Chest Fly's (machine):
60# x 10
65# x 10
70# x 10

Curl Machine:
60# x 10
65# x 10
65# x 10

Curl bar:
70# x 10
70# x 10

dumbell curls:
30's x 10

Cable push downs:
90# x 14
100# x 12
110# x 12

2.5 mile run- sprints and walking
*spints hit 9 mph, 9.5 mph & 10 mph- went until I couldn't run anymore, then walked

5 mins of ab work

Ty -1/6/2010

50 pushups 1:17

1.5 mile jog about 6mph - sore

10 minutes steep incline walking

hot tub.

1.5.10 workout

2.5 mile run @ 22 mins- sprints and walking

3 sets (10 reps) angled leg press @180#
3sets (10 reps) angled calf press @180#

5 mins of ab work

Weight: 190 (scale at home)

Scott - 1/1/2010

Treadmil run - 3 miles
1st - 10:00
2nd - 10:14
3rd - 10:20

75 crunches.

Tyler - 7am workout

Jump rope- 2 minutes on, 1 minute off, 3 sets

10 burpees followed by 15-20 jumping jacks, 3 sets

pullups - 5x5, strict

8 minute mile

20 flights of stairs