5 x Man Makers @ 25lbs
12 x Dead Bugs
4 Sets, No Rest
Then:
10 x Stiff Leg Dead Lift @ 135
5 x Burpee/pull up combo
30 x V-Up
1 min rest
4 sets
Then:
10 x Push Press @ 95lbs
10 x Lat Pull Downs @ 145lbs
10 x Box Jumps @ 30"
2 minute rest
3 sets
ABS
6 x Pole Vault hanging inverts
3 sets
Then:
25 x Roman Chair Band Crunch
3 Sets
Friday, May 30, 2008
05.29.2008 - Matt
YMCA
Warmup cleans
(again, no rack so my first pull is always from the floor)
1. 5x Hang Cleans (increase weight as desired)
5 rounds
2.
a. 10x Overhead Squat
b. 10x pull-up
3 rounds
(I went up in weight each time on the OHS, starting with a bodybar, then the bar by itself, then with 10 lbs on each side, concentrating on slow movements and balance)
3. Rowing Machine
30 seconds on - 30 seconds rest for 10 minutes
the 30 seconds on should be tough... all pulls (besides the initial ones to get geing) should be over 1200 cal/hr even through the 10th set... I had probably 65% of my pulls over 1300 and maybe 35% over 1400
Easy bike ride for cool-down, stretch
Abs:
Bicycles, do 10, then count to 6 at the same rate you counted to 10 for the bicycles... 10 rounds nonstop.
2 rounds, rest as needed between rounds.
(Similar concept to Tabata, where you are giving yourself less rest time than work time each set)
Warmup cleans
(again, no rack so my first pull is always from the floor)
1. 5x Hang Cleans (increase weight as desired)
5 rounds
2.
a. 10x Overhead Squat
b. 10x pull-up
3 rounds
(I went up in weight each time on the OHS, starting with a bodybar, then the bar by itself, then with 10 lbs on each side, concentrating on slow movements and balance)
3. Rowing Machine
30 seconds on - 30 seconds rest for 10 minutes
the 30 seconds on should be tough... all pulls (besides the initial ones to get geing) should be over 1200 cal/hr even through the 10th set... I had probably 65% of my pulls over 1300 and maybe 35% over 1400
Easy bike ride for cool-down, stretch
Abs:
Bicycles, do 10, then count to 6 at the same rate you counted to 10 for the bicycles... 10 rounds nonstop.
2 rounds, rest as needed between rounds.
(Similar concept to Tabata, where you are giving yourself less rest time than work time each set)
Thursday, May 29, 2008
Article on Abdominals
I came across this article while checking my hotmail account. It talks about some great ways to trim the fat off of your abs in addition to consistent training. It focuses more on your overall mindset than just doing hundreds of repetitions daily. Here it is:
http://health.msn.com/fitness/abs/articlepage.aspx?cp-documentid=100204206>1=31036
http://health.msn.com/fitness/abs/articlepage.aspx?cp-documentid=100204206>1=31036
Jack
Wednesday, May 28
Medium Leg Day
Warm up:
10 x Back Squat @ 135
10 x Box Jumps @ 30"
Then:
8 x Back Squat @ 225 (going past 90°)
10 x Box Jumps @ 30"
3 Rounds
Then:
3 lengths (60 yards) of sled push with 145lbs added
20 x PB Hamstring curls
1 minute rest
3 Rounds
Then:
2 lengths (40 yards) of walking lunges (no weight, high knees)
15 x Back Extensions @ 45lbs
20 x SL Calf Raises (20 each leg)
3 Rounds
ABS
4:00 Tabata set of flutter kicks
Then:
20 x DaviAnn Abs (20 each side)
3 Rounds
Medium Leg Day
Warm up:
10 x Back Squat @ 135
10 x Box Jumps @ 30"
Then:
8 x Back Squat @ 225 (going past 90°)
10 x Box Jumps @ 30"
3 Rounds
Then:
3 lengths (60 yards) of sled push with 145lbs added
20 x PB Hamstring curls
1 minute rest
3 Rounds
Then:
2 lengths (40 yards) of walking lunges (no weight, high knees)
15 x Back Extensions @ 45lbs
20 x SL Calf Raises (20 each leg)
3 Rounds
ABS
4:00 Tabata set of flutter kicks
Then:
20 x DaviAnn Abs (20 each side)
3 Rounds
Wednesday, May 28, 2008
Monday, May 26, 2008
Wednesday, May 21, 2008
05.21.2008 - Backyard - Matt, PK
1. Timed Pull-up ladder
Beginning of Minute 1: 1 pull-up. Beginning of Minute 2: 2 pull-ups. Etc, until you cannot complete the required amount of pull-ups for that minute. Rest decreases as reps increase.
2. Timed circuit.
a. 2x Rope pulls (60 lbs being pulled over about 20 meters in sled - hand over hand pulls)*
b. 10x bicep curl with EZ bar (change grip each round)**
c. 40x jump rope
d. 10x DB swings***
As many rounds as possible in 12 minutes
* - Keep feet wide, this should work your delts
** - Wide, narrow, regular, reverse - mix it up as you see fit
*** - Like KB swings (but I didn't have a KB) - I have adjustable DB's so I just put a 5 on one end to grip and all the serious weight on the other end to better simulate a KB.
3. Tag Team
Partner one - 4x Sled Runs over about 50 meters (sled harnessed to weight belt, use good sprint form)
Partner two - Zottman curls for as long as it takes partner 1 to do the 4 sled pulls
Switch
Sled was loaded w/ approximately 80 lbs (somewhere around there, I unloaded it before I remembered to count it)
3 rounds
4. Abs 1
a. Tabata Leg Raises
b. Tabata Bicycles/Crunches (mostly did bicycles but threw crunches in for 3 of the 20-second sections as a little rest)
5. Abs 2
a. 10x very slow crunches w/ feet on ground
b. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
c. 10x very slow crunches w/ legs raised (up and a straight as possible)
d. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
e. 10x very slow crunches w/ feet on ground
Stretch
1. Timed Pull-up ladder
Beginning of Minute 1: 1 pull-up. Beginning of Minute 2: 2 pull-ups. Etc, until you cannot complete the required amount of pull-ups for that minute. Rest decreases as reps increase.
2. Timed circuit.
a. 2x Rope pulls (60 lbs being pulled over about 20 meters in sled - hand over hand pulls)*
b. 10x bicep curl with EZ bar (change grip each round)**
c. 40x jump rope
d. 10x DB swings***
As many rounds as possible in 12 minutes
* - Keep feet wide, this should work your delts
** - Wide, narrow, regular, reverse - mix it up as you see fit
*** - Like KB swings (but I didn't have a KB) - I have adjustable DB's so I just put a 5 on one end to grip and all the serious weight on the other end to better simulate a KB.
3. Tag Team
Partner one - 4x Sled Runs over about 50 meters (sled harnessed to weight belt, use good sprint form)
Partner two - Zottman curls for as long as it takes partner 1 to do the 4 sled pulls
Switch
Sled was loaded w/ approximately 80 lbs (somewhere around there, I unloaded it before I remembered to count it)
3 rounds
4. Abs 1
a. Tabata Leg Raises
b. Tabata Bicycles/Crunches (mostly did bicycles but threw crunches in for 3 of the 20-second sections as a little rest)
5. Abs 2
a. 10x very slow crunches w/ feet on ground
b. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
c. 10x very slow crunches w/ legs raised (up and a straight as possible)
d. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
e. 10x very slow crunches w/ feet on ground
Stretch
Tuesday, May 20, 2008
Tuesday, May 20, 2008
Chest/Back: Christian
Before workout: 6x200m at 25-26 sec. pace (walk 200m between each rep)
Superset 1:
1. Barbell Bench - 4x10
1. Wide-Neutral-Grip Lat Pulldown - 4x10
- exactly like a lat pulldown, except palms are facing in towards body
Superset 2:
2. DB Incline Bench - 3x10
2. Back Extensions w/45' plate - 3x10
Before workout: 6x200m at 25-26 sec. pace (walk 200m between each rep)
Superset 1:
1. Barbell Bench - 4x10
1. Wide-Neutral-Grip Lat Pulldown - 4x10
- exactly like a lat pulldown, except palms are facing in towards body
Superset 2:
2. DB Incline Bench - 3x10
2. Back Extensions w/45' plate - 3x10
Monday, May 19, 2008
Monday, May 19, 2008
Day Off: Christian
I took the day off today after running at one of the Boston High Performance meets at Bentley College on Sunday afternoon. I ran the 400m, winning with a time of 49.70 (not a good race for me; split a mid-23 for first 200m which is what hurt me in the end).
I took the day off today after running at one of the Boston High Performance meets at Bentley College on Sunday afternoon. I ran the 400m, winning with a time of 49.70 (not a good race for me; split a mid-23 for first 200m which is what hurt me in the end).
Saturday, May 17, 2008
05.15.2008 - Matt K
Leg Day
1. Warm up 2 sets up back squats
2. Circuit 1 (no rest between exercises, rest between sets)
a. 8x back squat w/ resistance bands
b. 350m row (fast)
c. 10x hanging leg raises
d. rest
3 sets
(My YMCA has one substandard rack and wack bands so I put 205 on the bar and attached the bands to the bottom of the rack, getting extra resistance in probably the top 2/5 of the squat)
3. Cleans
Warm up for 2 sets then
5 sets of 5 cleans
(I was pulling from the floor so my first clean of each set was a power clean)
4. Last Superset
a. 10x each leg Lunges w/ Dumbells (Calf raise after each step)
b. 10x Incline crunches w/ twist (holding med ball)
3 sets
1.5 mile easy jog cool-down
stretch
Leg Day
1. Warm up 2 sets up back squats
2. Circuit 1 (no rest between exercises, rest between sets)
a. 8x back squat w/ resistance bands
b. 350m row (fast)
c. 10x hanging leg raises
d. rest
3 sets
(My YMCA has one substandard rack and wack bands so I put 205 on the bar and attached the bands to the bottom of the rack, getting extra resistance in probably the top 2/5 of the squat)
3. Cleans
Warm up for 2 sets then
5 sets of 5 cleans
(I was pulling from the floor so my first clean of each set was a power clean)
4. Last Superset
a. 10x each leg Lunges w/ Dumbells (Calf raise after each step)
b. 10x Incline crunches w/ twist (holding med ball)
3 sets
1.5 mile easy jog cool-down
stretch
Friday, May 16, 2008
Thursday, May 15
Chest/Back: Jack, Christian
Superset 1:
1. Barbell Bench - 4x10
1. Barbell Bent-Over Row - 4x10
Superset 2:
2. Barbell Decline Bench - 4x10
2. Neutral-Grip Lat Pulldowns - 4x10
Superset 3:
3. Standing Chest Flyes w/bands - 4x10
- Connect bands to squat racks
- Perform a chest fly, keeping your arms slightly bent
3. Close-Grip Bench - 4x10
Abs:
- abs were sore today after working them for 3 straight days, so we rested them today
Superset 1:
1. Barbell Bench - 4x10
1. Barbell Bent-Over Row - 4x10
Superset 2:
2. Barbell Decline Bench - 4x10
2. Neutral-Grip Lat Pulldowns - 4x10
Superset 3:
3. Standing Chest Flyes w/bands - 4x10
- Connect bands to squat racks
- Perform a chest fly, keeping your arms slightly bent
3. Close-Grip Bench - 4x10
Abs:
- abs were sore today after working them for 3 straight days, so we rested them today
Wednesday, May 14, 2008
Jack and Christian
Wednesday, May 14
ARM SUPERSETS
10 x Standing DB Curls
10 x Seated DB inside press
(Hold DB’s in front of face w/ hands facing out. Keeping the insides of each DB touching, press up.)
(4 Rounds)
12 x 3-Way Barbell Curl
10 x Nosebreakers
(4 Rounds)
10 x Standing Resistance Band Curls
10 x Close Grip Bench Press
(4 Rounds)
ABS
20 x Roman Chair Side Med Ball Tosses
(3 Rounds)
25 x Sit up-med ball tosses against wall
(3 Rounds)
150 x Bicycles
ARM SUPERSETS
10 x Standing DB Curls
10 x Seated DB inside press
(Hold DB’s in front of face w/ hands facing out. Keeping the insides of each DB touching, press up.)
(4 Rounds)
12 x 3-Way Barbell Curl
10 x Nosebreakers
(4 Rounds)
10 x Standing Resistance Band Curls
10 x Close Grip Bench Press
(4 Rounds)
ABS
20 x Roman Chair Side Med Ball Tosses
(3 Rounds)
25 x Sit up-med ball tosses against wall
(3 Rounds)
150 x Bicycles
05.13.2008
GF YMCA - Matt K, Mike V
Shoulders
1. Smith Machine Shrugs
10-10-8-6
2. Incline EZ bar front raises
4 sets of 10
3. 3 way shoulders
3 sets
Arms
1. Superset 1
a. Rope tricep pull-downs
b. Cable curls
3 sets of 10 each
2. Superset 2
a. DB Skull Crushers
b. Concentration curls
3 sets of 10 each
3. Finishing set
a. 3 sets of 10 dips
b. Hammer Bullet curls (1-10, 10-1)
Pass the hammer bar back and forth between 2 partners. Partner 1 starts a 1 and counts up while partner 2 starts at 10 and counts down. In either case, doing more reps gets you less rest and vice-versa. We did 2 sets so each person had a set ending in 10.
GF YMCA - Matt K, Mike V
Shoulders
1. Smith Machine Shrugs
10-10-8-6
2. Incline EZ bar front raises
4 sets of 10
3. 3 way shoulders
3 sets
Arms
1. Superset 1
a. Rope tricep pull-downs
b. Cable curls
3 sets of 10 each
2. Superset 2
a. DB Skull Crushers
b. Concentration curls
3 sets of 10 each
3. Finishing set
a. 3 sets of 10 dips
b. Hammer Bullet curls (1-10, 10-1)
Pass the hammer bar back and forth between 2 partners. Partner 1 starts a 1 and counts up while partner 2 starts at 10 and counts down. In either case, doing more reps gets you less rest and vice-versa. We did 2 sets so each person had a set ending in 10.
Jack
FRIDAY, MAY 9
10 x Bench Press
10 x DB Row
8 x Bench Press
10 x DB Row
6 x Bench Press
10 x DB Row
4 x Bench Press
10 x DB Row
10 x Incline DB Press
10 x Lat Pull Down
(4 Rounds)
10 x Chest Flys (with cords)
10 x Sitting Back Flys (with DBs)
(4 Rounds)
ABS
20 x Weighted Decline Crunch (25lbs)
10 x Decline Crunch
(3 Rounds)
20 x DaviAnn abs (each leg)
(3 Rounds)
10 x Bench Press
10 x DB Row
8 x Bench Press
10 x DB Row
6 x Bench Press
10 x DB Row
4 x Bench Press
10 x DB Row
10 x Incline DB Press
10 x Lat Pull Down
(4 Rounds)
10 x Chest Flys (with cords)
10 x Sitting Back Flys (with DBs)
(4 Rounds)
ABS
20 x Weighted Decline Crunch (25lbs)
10 x Decline Crunch
(3 Rounds)
20 x DaviAnn abs (each leg)
(3 Rounds)
Tuesday, May 13, 2008
Tuesday, May 13, 2008
Legs: Jack, Christian
1. Goblet Squat (Ladder) - 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
- first person does 1 rep, second person starts after first person and does one rep
- first person does 2 reps, second person starts after first person and does two reps, etc.
2. Hang Clean - 5x5
- quick reps, heavy weight
- moved up 20' after every set
Superset 1:
3. Sled Pushes - 3 x 25m
3. PB Hamstring Curls - 3 sets
- do hamstring curls until other person is finished with sled pushes
- if alone, do about 20-25 reps
4. Sprinter Holds - 1 x 1:00, 1 x 1:30
Abs:
300 reps: (not necessarily in this order)
1. Jackknives - 25 reps each side
2. Bicycles - 25 reps each side
3. "Jesus" Abs - 12 reps
- lay on your back with your feet together and your arms outstretched in the shape of a "t"
- keeping your arms straight the entire time, do a situp until you are in the seated position
4. Sprinter Abs - 25 reps each side
5. Legs Raise/Oblique Combo - 6 leg raises + 6 obliques each side = 18 reps
- perform a regular leg raise
- when your legs are 45 degrees from the ground, bend your knees
- bring your legs to the right side, then left side, and return to the middle
- straighten your legs out and finish the rest of the leg raise to the ground
6. Situp - 20 reps
7. Upper Ab Crunch - 30 reps
8. Side Crunches - 20 reps each side
9. Leg Raises - 30 reps
1. Goblet Squat (Ladder) - 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
- first person does 1 rep, second person starts after first person and does one rep
- first person does 2 reps, second person starts after first person and does two reps, etc.
2. Hang Clean - 5x5
- quick reps, heavy weight
- moved up 20' after every set
Superset 1:
3. Sled Pushes - 3 x 25m
3. PB Hamstring Curls - 3 sets
- do hamstring curls until other person is finished with sled pushes
- if alone, do about 20-25 reps
4. Sprinter Holds - 1 x 1:00, 1 x 1:30
Abs:
300 reps: (not necessarily in this order)
1. Jackknives - 25 reps each side
2. Bicycles - 25 reps each side
3. "Jesus" Abs - 12 reps
- lay on your back with your feet together and your arms outstretched in the shape of a "t"
- keeping your arms straight the entire time, do a situp until you are in the seated position
4. Sprinter Abs - 25 reps each side
5. Legs Raise/Oblique Combo - 6 leg raises + 6 obliques each side = 18 reps
- perform a regular leg raise
- when your legs are 45 degrees from the ground, bend your knees
- bring your legs to the right side, then left side, and return to the middle
- straighten your legs out and finish the rest of the leg raise to the ground
6. Situp - 20 reps
7. Upper Ab Crunch - 30 reps
8. Side Crunches - 20 reps each side
9. Leg Raises - 30 reps
Monday, May 12, 2008
Shoulders: Jack, Christian
1. Overhead DB Shoulder Press - 4x10
2. Straight-Arm EZ-Bar Shoulder Raise - 4x10
3. EZ-Bar Upright Row - 4x15
4. 45' Standing Plate Extensions - 4x10
- grab a 45' plate and hold it close to your chest with two hands
- holding the plate, extend your arms straight out in front of you
- bring back towards your body and repeat
5. Shrugs - 4x15
Abs:
Superset 1:
1. Roman Chairs w/ EZ-Bar - 3x25
1. Leg Lifts - 3x25
Superset 2:
2. DB Twists - 3x30
2. Knee Raises w/DB - 3x15
1. Overhead DB Shoulder Press - 4x10
2. Straight-Arm EZ-Bar Shoulder Raise - 4x10
3. EZ-Bar Upright Row - 4x15
4. 45' Standing Plate Extensions - 4x10
- grab a 45' plate and hold it close to your chest with two hands
- holding the plate, extend your arms straight out in front of you
- bring back towards your body and repeat
5. Shrugs - 4x15
Abs:
Superset 1:
1. Roman Chairs w/ EZ-Bar - 3x25
1. Leg Lifts - 3x25
Superset 2:
2. DB Twists - 3x30
2. Knee Raises w/DB - 3x15
Monday, May 12, 2008
05.12.2005
GF YMCA - Matt, Mike V
1. Bench
- 2 sets warm-up
- 3 sets of:
8-5-3, rack in between and add weight
2. Lat pulldown
3 sets of 8x in front, 8x behind the head, increase weight as desired
3. Decline Bench
3 sets of 10
4. Pullup ladders
3 sets of 1-3-1 pullup ladders w/ partner
5. Chest Flies
3 sets of 10
6. Delt Flies
4 sets of 10, laying on bench
stretch
1. Bench
- 2 sets warm-up
- 3 sets of:
8-5-3, rack in between and add weight
2. Lat pulldown
3 sets of 8x in front, 8x behind the head, increase weight as desired
3. Decline Bench
3 sets of 10
4. Pullup ladders
3 sets of 1-3-1 pullup ladders w/ partner
5. Chest Flies
3 sets of 10
6. Delt Flies
4 sets of 10, laying on bench
stretch
Monday, May 5, 2008
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