30 minutes on Eliptical - levels 9 and 10
Pullups - 10, 8, 6, 5, 5, 5
Bent over DB lateral raises - 35# - 5 sets of 10
Abs- crunches, planks and ab crunches on ab bench (holding handle behind my head and swing my legs up and downs.
1 mile sprint on treadmill - 9mph & 9.5MPH - sprints on and off.
Good workout, tired after...effective this week, i was down a pound or two!
Friday, April 30, 2010
Thursday, April 29, 2010
4.29.2010- Peter
warm up - 10 min on eliptical
Hang cleans- 50 reps - 75# BB - 10, 8, 8, 8, 8, 8
Deadlifts - 135#BB, 5sets of 8 reps
Shrugs - 3 sets of 15 using 45# plates
Knees to Elbows - 2 sets of 10
100 crunches.
1 mile on treadmill
Body Weight - 184!!
Hang cleans- 50 reps - 75# BB - 10, 8, 8, 8, 8, 8
Deadlifts - 135#BB, 5sets of 8 reps
Shrugs - 3 sets of 15 using 45# plates
Knees to Elbows - 2 sets of 10
100 crunches.
1 mile on treadmill
Body Weight - 184!!
Wednesday, April 28, 2010
Monday, April 26, 2010
4.26.10- Peter
30 mins on eliptical
-level 9 and 10
bench press @ 135#
-5 sets of 8 reps
3 sets of cable flys @ 40 lbs
3 sets of bar dips- 1o reps each set
crunches and ab planks
4 sets of pushups- 1o reps each set
* pretty worn out from a long weekend of fun.
-level 9 and 10
bench press @ 135#
-5 sets of 8 reps
3 sets of cable flys @ 40 lbs
3 sets of bar dips- 1o reps each set
crunches and ab planks
4 sets of pushups- 1o reps each set
* pretty worn out from a long weekend of fun.
Saturday, April 24, 2010
Ty - 4/24/2010
Vibram warmup run - about a mile
Deadlifts - 1 rep sets, start at 95# adding 10 lbs every 30 seconds
95, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 1 minute rest, 275, 1 minute rest, 285.
Hang clean and press - 85#, 50 reps, sets of 10. tried for one set w/ 30 second breaks but was tired. went about a minute.
50 burpees - every 8 seconds.
The deadlifts were fairly easy. 265+ started to feel like i was exposing my back. stopped at 285 to prevent injury. I started with the weight racked and descended and lifted back up to standing position holding the weight. I might do this opposite, picking up weight as first movement, as you can lower more weight than you can pick up.
Deadlifts - 1 rep sets, start at 95# adding 10 lbs every 30 seconds
95, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 1 minute rest, 275, 1 minute rest, 285.
Hang clean and press - 85#, 50 reps, sets of 10. tried for one set w/ 30 second breaks but was tired. went about a minute.
50 burpees - every 8 seconds.
The deadlifts were fairly easy. 265+ started to feel like i was exposing my back. stopped at 285 to prevent injury. I started with the weight racked and descended and lifted back up to standing position holding the weight. I might do this opposite, picking up weight as first movement, as you can lower more weight than you can pick up.
Thursday, April 22, 2010
Ty - 4/22/2010
Warmup - 15 burpees, 15 towel overhead squats
Pullups - 1 set to failure - 21 reps
Bench Press - 195#, 1, 1, 3, 3, 3, 3, 3
Sumo deadlift high pull - 65#, 5 sets of 10 reps
Hang snatch - 65#, 6 sets of 8 reps
Did free squats/overhead towel squats b/t most sets. sets of 10-15.
178lb body weight.
Pullups - 1 set to failure - 21 reps
Bench Press - 195#, 1, 1, 3, 3, 3, 3, 3
Sumo deadlift high pull - 65#, 5 sets of 10 reps
Hang snatch - 65#, 6 sets of 8 reps
Did free squats/overhead towel squats b/t most sets. sets of 10-15.
178lb body weight.
Tuesday, April 20, 2010
4.20.10- Peter
7 minute warm up on eliptical
5 sets of 8 reps
-hang clean and press
-squat thrusters
**rotated each excerise
5 minutes of ab work
1 mile sprint on treadmil
-ran it in under 7 minutes!!
My body felt like it was in pain from todays workout with a combo of yesterdays. I wanted to chop my arms off for 30 mins.
I'm good now
5 sets of 8 reps
-hang clean and press
-squat thrusters
**rotated each excerise
5 minutes of ab work
1 mile sprint on treadmil
-ran it in under 7 minutes!!
My body felt like it was in pain from todays workout with a combo of yesterdays. I wanted to chop my arms off for 30 mins.
I'm good now
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