| 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: 2x10x90 lbs. | |
| TechnoGym Arm Curl: 2x10x35 lbs. | |
| TechnoGym Arm Extension: 2x10x75 lbs. | |
| Cybex Rotary Calf: 2x12x190 lbs. | |
Ground
Zero Free Motion Abdominals: 2x12x70 lbs.
|
Friday, January 25, 2013
Wednesday, January 23, 2013
| 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: 1x10x110 lbs., 1x10x130 lbs., 1x10x150 lbs. |
| Hoist Roc-It Chest Press: 3x10x145 lbs |
| Simplicity
Row: 3x8x87.5 lbs. StairMaster: 1.72 miles |
Monday, January 21, 2013
| 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: |
| Swings: 2x20(10+10)x24 kg. |
| Push-Ups: 3x10 |
| Pull-Ups: 2x5, 2x3, 2x2 |
| Kettlebell
High Pulls: 2x10x28 kg. Run: 2.60 miles |
Saturday, January 19, 2013
| 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 Seated Leg Press: 1x12x170 lbs., 1x12x190 lbs., 1x12x210 lbs. | |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x8x160 lbs., 1x5x175 lbs. | |
| Icarian Row: 3x8x100 lbs. Bike: 5.90 miles
|
Thursday, January 17, 2013
| 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: |
| Nautilus Overhead Press: 1x12x80 lbs., 1x10x95 lbs. |
| TechnoGym Arm Curl: 2x10x35 lbs. |
| Cybex Tricep Press: 2x10x100 lbs. |
| Cybex Rotary Calf: 2x12x175 lbs. |
| Ground Zero Free Motion
Abdominals: 1x10x80 lbs., 1x10x70 lbs. Run: 1.70 miles StairMaster |
Monday, January 14, 2013
| 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 Seated Leg Press: 1x12x155 lbs., 1x12x190 lbs., 1x12x210 lbs. |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x8x160 lbs., 1x6x175 lbs. |
| LifeFitness Lat Pulldown:
3x8x30 lbs. Run: 2.60 miles |
Friday, January 11, 2013
| 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., 1x5x204 lbs. |
| Upper-Body Push: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x160 lbs. |
| Upper-Body Pull: |
| Pull-Ups: 3,3,3,3,3 |
| Simple Full-Body Explosive Move: |
| Snatches: 1x20(4x5)x24 kg., Jerks: 2x10(5+5)x24 kg. |
| Anterior Chain Move: |
| TechnoGym Abdominal Crunch: 2x12x60 lbs. |
Wednesday, January 09, 2013
| 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: 1x10x76 lbs., 1x10x90 lbs. |
| TechnoGym Arm Curl: 2x10x35 lbs. |
| Cybex Tricep Press: 1x10x87.5 lbs., 1x10x100 lbs. |
| Cybex Rotary Calf: 2x12x175 lbs. |
| Ground Zero Free Motion
Abdominals: 2x12x70 lbs. Run: 2.10 miles Treadmill Intervals |
Monday, January 07, 2013
| 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 Seated Leg Press: 1x12x140 lbs., 1x12x170 lbs., 1x12x200 lbs. | |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x8x160 lbs., 1x5x175 lbs. | |
| Hoist Roc-It Lat Pulldown:
1x10x113 lbs., 1x9x126 lbs., 1x8x136 lbs. Bike: 4.82 miles
|
Saturday, January 05, 2013
| 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: |
| Swings: 2x20(10+10)x24 kg. |
| Snatches: 2x10(5+5)x24 kg. |
| Jerks: 2x10(5+5)x24 kg. Run: 2.60 miles |
Thursday, January 03, 2013
| 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: |
| Deadlifts: 1x8x144 lbs., 1x8x154 lbs., 1x8x164 lbs. |
| Push-Ups: 8,8,8 |
| Pull-Ups: 4,4,4 Row: 5,000 meters |
Monday, December 31, 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: 1x15x100 lbs., 1x12x120 lbs., 1x12x140 lbs. | |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 2x8x160 lbs. | |
TechnoGym Vertical Traction:
1x10x110 lbs., 2x8x120 lbs.
|
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