| Warm-Up: |
| 3 Plane Neck Movements |
| Shoulder Circles |
| Hamstring Stretch |
| Quad Stretch |
| The Founder |
| Workout: |
| Swings: 2x20(10+10)x24 kg. |
| Snatches: 2x10(5+5)x24 kg. |
| Jerks: 2x10(5+5)x24 kg. Snowshoe Run: 3.42 miles |
Saturday, December 29, 2012
Thursday, December 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 | |
| Crossover | |
| Workout: | |
| Hoist Roc-It Shoulder Press: 1x12x76 lbs., 1x12x83 lbs. | |
| TechnoGym Arm Curl: 2x10x40 lbs. | |
| Cybex Tricep Press: 1x10x87.5 lbs., 1x10x100 lbs. | |
| Cybex Rotary Calf: 1x15x170 lbs., 1x15x190 lbs. | |
| TechnoGym Abdominal Crunch:
1x15x40 lbs., 1x15x50 lbs. Bike: 7.22 miles
|
Wednesday, December 26, 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 | |
| Crossover | |
| Workout: | |
| LifeFitness Leg Press: 1x15x130 lbs., 1x15x150 lbs., 1x15x190 lbs. | |
| Hoist Roc-It Chest Press: 3x10x145 lbs. | |
| Hoist Roc-It Lat Pulldown:
3x10x126 lbs. Run: 2.11 miles
|
Thursday, December 20, 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 |
| Crossover |
| Workout: |
| Hoist Roc-It Shoulder Press: 1x15x76 lbs., 1x10x83 lbs. |
| TechnoGym Arm Curl: 2x10x30 lbs. |
| Cybex Tricep Press: 2x10x87.5 lbs. |
| TechnoGym Abdominal Crunch: 1x12x50 lbs., 1x12x70 lbs. |
| Cybex Rotary Calf: 1x12x150
lbs., 1x12x170 lbs. Run: 2.67 miles Precor 100i Elliptical |
Wednesday, December 19, 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 |
| Crossover |
| Workout: |
| Ground Zero Free Motion Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs. |
| Hoist Roc-It Chest Press: 3x10x145 lbs. |
| Pull-Ups: 4,4,4 Run: 1.70 miles, 81 floors StairMaster |
Monday, December 17, 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 | |
| Crossover | |
| Workout: | |
| Ground Zero Free Motion Squats: 1x10x100 lbs., 2x10x120 lbs. | |
| Nautilus Vertical Chest: 1x10x80 lbs., 2x10x95 lbs. | |
| Icarian Row: 1x10x70 lbs.,
2x10x80 lbs. Bike: 4.57 mile
|
Saturday, December 15, 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 |
| Crossover |
| Goblet Squats: 2x10x16 kg. |
| Workout: |
| Swings: 2x20(10+10)x24 kg. |
| Snatches: 2x20(10+10)x24 kg. |
| Jerks: 2x20(10+10)x24 kg. |
| Dead Hang Cleans: 2x20(10+10)x32 kg. |
Friday, December 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 |
| Crossover Treadmill Intervals: 2.35 miles |
Wednesday, December 12, 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 |
| Crossover |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x154 lbs., 1x5x214 lbs., 1x5x224 lbs., 1x5x234 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,4,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Monday, December 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 | |
| Crossover | |
| Workout: | |
| TechnoGym Leg Press: 3x10x100 lbs. | |
| Hoist Roc-It Pec Fly: 3x10x46 lbs. | |
TechnoGym Vertical Traction:
3x10x70 lbs.
|
Friday, December 07, 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 |
| Crossover |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Circuit: 3x |
| Squat to Push Press: 3x10(5+5)x20 kg. |
| Kettlebell High Pulls: 3x10x32 kg. |
| Burpees: 3x10 |
| Jump Squats: 3x10 |
| Snatches: 3x10(5+5)x24 kg. |
Wednesday, December 05, 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 |
| Crossover |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x154 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x229 lbs. |
| Upper-Body Push: |
| Cybex Incline Press: 1x5x125 lbs., 1x5x137.5 lbs., 1x3x150 lbs., 1x5x125 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 4,4,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
Saturday, December 01, 2012
Bike:
| 6.92 miles |
| Octane Fitness xR6000 Recumbent Elliptical Cross Trainer |
Wednesday, November 28, 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 |
| Crossover |
| Swings: 2x20(10+10)x24 kg. |
| Workout: |
| Large Posterior Chain Move: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 3,3,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
| Anterior Chain Move: |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
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