Friday, January 27, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Incline Dumbbell Bench Press: 1x7x80(40+40) lbs., 1x5x100(50+50) lbs., 1x5x120(60+60) lbs., 2x5x110(55+55) lbs.
Hoist Roc-It Pec Fly: 1x5x39 lbs., 4x5x46 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x5x76 lbs., 2x5x90 lbs., 2x5x83 lbs.
Free Motion Cable Cross - Laterals: 3x5x30 lbs.
Triceps:
Simplicity Tricep Pushdowns: 1x7x70 lbs., 4x5x90 lbs.
Cybex Tricep Pressdowns: 1x5x100 lbs., 3x5x112.5 lbs.
Abdominals:
TechnoGym Abdominal Crunch: 1x5x60 lb., 1x5x70 lbs., 1x5x80 lbs.
Planks: 3x45 seconds

Run:

Treadmill Intervals

1.57 miles

Thursday, January 26, 2012

Steep Incline Treadmill Walk:

1.03 miles

12% incline

653 vertical feet

Wednesday, January 25, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute

Kettlebell Dead Hang Cleans: 3x10(5+5)x32 kg.
Kettlebell High Pulls: 3x8x48 kg.

Balance Training

Sunday, January 22, 2012

Bike:

Spin Class

12.98 miles

Cardio Strength:

after Spin Class

27:27.4

Saturday, January 21, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Legs:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x180 lbs., 1x5x190 lbs., 1x5x200 lbs.
Back:
Jackknife Pulls: 5x5
Biceps:
Barbell Curls: 4x5x60 lbs.
Seated Alternating Dumbbell Curls: 3x10(5+5)x30 lbs.
Forearms:
Standing Wrist Curls: 2x12x60 lbs.

Run:

Treadmill Intervals

1.46 miles

Friday, January 20, 2012

Swim:

960 meters

Wednesday, January 18, 2012

Run:

Treadmill Intervals

1.73 miles

Tuesday, January 17, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover

Workout:
Cleans: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Snatches: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds
Jerks: 10 rpm, 90 sec/hand x 20 kg. Rest 30 seconds

Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg.
Kettlebell High Pulls: 3x10x40 kg.

Balance Training

Sunday, January 15, 2012

Bike:

Spin Class

16.0 miles

Saturday, January 14, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Hoist Roc-It Chest Press: 1x8x115 lbs., 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.
Free Motion Cable Cross: 5x5x40 lbs.
Shoulders:
Hoist Roc-It Shoulder Press: 1x8x69 lbs., 1x5x83 lbs., 3x5x90 lbs.
Cybex Lateral Raises: 4x5x62.5 lbs.
Triceps:
Icarian Tricep Extensions: 1x8x70 lbs., 4x5x90 lbs.
Cybex Tricep Pressdowns: 4x5x100 lbs.
Abdominals:
Hammer Strength MTS Abdominal Crunch: 1x5x50 lbs., 1x5x70 lbs., 1x5x80 lbs.
Planks: 3x45 seconds

Run:

Treadmill Intervals

1.50 miles

Wednesday, January 11, 2012

Swim:

960 meters

Tuesday, January 10, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Legs:
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 1x5x185 lbs., 1x5x195 lbs.
Back:
Inverted Rows: 5x5
Biceps:
Barbell Curls: 4x5x70 lbs.
Seated Alternating Dumbbell Curls: 3x10(5+5)x30 lbs.
Forearms:
Standing Wrist Curls: 2x10x60 lbs.

Run:

Treadmill Intervals

1.38 miles

Sunday, January 08, 2012

Trail Run:

3.46 miles

Saturday, January 07, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Swings: 1x30(15+15)x24 kg.

Workout:
Snatches, Cleans, Swings: 1x30(15+15)x24 kg, 1x30(15+15)x24 kg., 1x30(15+15)x24 kg.
Snatches, Cleans, Swings: 1x20(10+10)x24 kg, 1x20(10+10)x24 kg., 1x20(10+10)x24 kg.
Snatches, Cleans, Swings: 1x10(5+5)x24 kg, 1x10(5+5)x24 kg., 1x10(5+5)x24 kg.

Balance Training

Wednesday, January 04, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Chest:
Nautilus Vertical Chest Press: 1x8x80 lbs., 1x5x110 lbs., 1x5x125 lbs., 1x5x140 lbs., 1x5x125 lbs.
Hoist Roc-It Fly: 5x5x39 lbs.
Shoulders:
Nautilus Overhead Press: 1x5x65 lbs., 1x5x80 lbs., 1x5x95 lbs., 2x5x110 lbs.
Cybex Lateral Raises: 2x5x75 lbs., 3x5x62.5 lbs.
Triceps:
Close Grip Bench Press: 1x10x55 lbs., 4x5x95 lbs.
Cybex Tricep Pressdowns: 1x5x75 lbs., 2x5x100 lbs.
Abdominals:
Hammer Strength MTS Abdominal Crunch: 1x5x50 lbs., 1x5x60 lbs., 1x5x70 lbs.
Planks: 2x1 minute

Run:

Treadmill Intervals

1.76 miles

Monday, January 02, 2012

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings, Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Workout:
Legs:
Deadlifts: 1x5x115 lbs., 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 1x5x185 lbs.

Back:
Pull-Ups: 3,4,3,3,3
Biceps:
Barbell Curls: 4x5x60 lbs.
Seated Alternating Dumbbell Curls: 3x10(5+5)x25 lbs.
Forearms:
Standing Wrist Curls: 2x10x50 lbs.

Run:

Treadmill Intervals

1.68 miles