Saturday Dec 5, 2009

12 minute bike warm up

squat
10 @ 135lb
10 @ 155lb
8 @ 185lb
5 @ 205lb
1 @ 225lb

dumbbell step up
3 x 10 @ 35lb

45 hamstring extension
3 x 10 @ 35lb

pullups
3 x 7
upright rows
3 x 10 @ 45

abs

Tuesday, June 2nd 2009

Stepback Barbell Lunges
4x8 @ 105

SLDL
3x8 @ 155

DB side bends
10x4 @ 60lbs

pullups
abs

Tuesday, June 2nd 2009

Wrist injury is killing me

DB incline
10x3 @ 45lb

Barbell Rows
10x3 @ 90

Facepulls
10X3 @ 40

DB shrugs
10x3 @ 65

DB curls
8x4 @ 25

abs

Tuesday, May 5, 2009

Box Jumps
8x3 @ hip height

Barbell Lunges
3x8x2 @ 115

SLDL
3x10 @ 165

Abs

Friday, May 1, 2009

pullups
3x8 @ BW

squat for max
2x215

#Lat Pulldown 3x10 @ 100
#Standing Face Pull 3x12 @ 30

*DB Shrugs 3x10 @ 60s
*DB curls 3x8 @ 25s

DB Lateral Raises
3x10 @ 15s

DB Holds
3x max time @ 65s
abs

Tuesday, April 28, 2009

Weighted pullup
3x3 @ BW+25

DB rows
3x8 @ 55

Facepull
3x10 @ 35

Barbell Shrugs
4x10 @95

DB curls
3x10 @ 25

abs

Now in Technicolor

Back from a few injuries after the sectional tournament.
Starting Lermie's West Side for Skinny Guys program. Starting light as well until after Voodoo tryouts.

Box jumps @ hip height
5x3

Reverse Barbell Lunge
4x8 @ 105lbs

Straight Leg Deadlift
3x10 @ 145lbs

DB side bends
3x10 per side @ 60lb


plate switches
3 x 8 (per side)
2 5lb plates

pullups
3x6

injury

Saw an orthopedic last week.
He said the pain in my left shoulder is most likely being caused by scar tissue from a previous strain. I need to stay off of it for a while.
Will start working out in two weeks.

Wednesday, Feb 11, 2009

Sprint workout

GRL
4x8x2 @ 85lb

neutral grip pullup
3x8

face pull
3x12x2 @ 1.5

one arm shoulder press
3x10x2 @ 35lb

side bridge

Monday, Feb 9, 2009

Dynamic Warmup

GRL
4x5x2 @ 85lb

chinup
3x9

one arm incline db press
3x10x2 @ 45lb

one arm row
3x10x @ 60

side bridge

Friday, Feb 6th, 2009

Dynamic Warmup

GRL
4x8x2 @ 80lb

neutral grip pullups
3x8

face pulls
3x10x2 @ 1.5

one arm db shoulder press
3x10x2 @ 35

sidebridge

Wednesday, Feb 4, 2009

sprints on Lower Baker

GRL
2x4x8 @ 75lb

NGP
3x9

DB shoulder press
2x4x10 @ 30lb

face pull
2x4x12 @ 1.5

side bridge
2x3 @ 3o sec

Monday, Feb 2, 2009

warm up

GRL
2x4x5 @ 65lb

chin up
3x8

incline DB press
2x4x5 @ 50lb

1 arm cable row
2x4x8 @ 40lb

side bridge
2x3 @ 30 sec

Thursday, January 29 2009

warm up

Goblet Reverse Lunges
4x8 @ 45lb

neutral grip pull ups
3x8

1 arm shoulder press
2x4x10 @ 35

face pull
2x4x12 @ 1

side bridge
2x3x 30 sec

apparently a lame blog

fucked up this workout, will fix it thursday

goblet reverse lunge
2x4x5 @ 45lb

chin up
3x8

standing 1 arm shoulder press
3x10 @ 30lb

decline db bench
10@35lb
2x10@40

1 arm cable row
3x8 @ 45lb

Thursday

left shoulder injury

warm up

deadlift
10@135lb
10@225lb
8@245lb
6@255lb
3@275lb
2@275lb fail

leg press
10@225lb
2x10@315lb

kettle bell hip thrust
10@35lb

abs

Tuesday, Jan 20, 2009

Warm up

6x20m sprints

Squat
10x135lb
8x185lb
6x205lb
4x215lb
2x220lb

Pullup
4x8

Db bench press
3x10x60lb

Db rows
3x10x50lb

Lunges
3x20x50lb

Calf raisers
3x15

abs

Wednesday, Jan 14, 2009

Warm up

6x20m sprints

Deadlift
8x135lb
6x225lb
4x245lb
2x265lb
1x275lb

pullups
8
8
7
6

Hacksquat
3x8x225

db bench
3x10x60lb

db rows
3x10x50lb

abs

Wednesday, Jan 7 2009

Warm up

squat
8x135lb
6x195lb
5x205lb
4x210lb
2x215lb

pullups
8
8
7
7

bench press
10x135lb
6x155lb
4x165lb

bent rows
3x10@80lb

hip abduction
3x12@140

hip adduction
2x12@100

abs and back

pullup hangs

later
4 mile run

Monday, Jan 5, 2009

warm up

deadlift
10x135lb
2x6x225lb
6x235lb
5x245lb (fail)

pullups
7
6
6
5

db single arm bench press
2x10x45lb
10x50lb

machine rows
10x90lb
2x10x100lb
10x120lb

hack squats
10x185lb
2x10x225lb
10x235lb

farmer walks
3x50lb to fail

10 minute run

Friday, January 2, 2009

warm up

squats
8x135
8x185
6x195
4x205

military pullups
7
7
6
5

db incline press
4x8x45lb

db bicep curls
3x10x25lb

leg press
10x135
2x10x225 + 10 calf raisers

upright rows
2x10x45lbs

abs and back

2.5 mile treadmill run at 7minute pace