5 mi Run
Easy (~8:00 min/mi) out
Cruise (~6:00 min/mi) back
Time: 35:08
Average Heart Rate: 81%
Calories: 809
--
Focus: Arms
Chinups / Dips
10 / 15 @ BW
6 / 8 @ 45#
6 / 8 @ 45#
6 / 8 @ 25#
6 / 8 @ 25#
Dumbell Curl / Skullcrusher + Narrow Press
6 @ 50# / 10 @ 80#
6 @ 50# / 10 @ 85#
6 @ 50# / 8 @ 95#
6 @ 50# / 8 @ 95#
6 @ 50# / 10 @ 85#
Hammer Curl / Diamond Pushup
7 @ 45# / 12
7 @ 45# / 12
9 @ 40# / 12
9 @ 40# / 12
9 @ 40# / 12
Unilateral Preacher Curl / Overhead Skullcrusher
5 @ 45# / 12 @ 85#
8 @ 35# / 10 @ 95#
4 @ 45# / 9 @ 95#
7 @ 35# / 8 @ 95#
Reverse Cable Curl / Reverse Tricep Extension
7 @ 25# / 8 @ 20#
9 @ 20# / 8 @ 20#
8 @ 20# / 14 @ 15#
10 @ 15# / 14 @ 15#
Chinups / Dips
8 / 15 @ BW
8 / 12 @ BW
6 / 12 @ BW
Enjoy.
break yourself off. every day.
Tuesday, September 14, 2010
Monday, September 13, 2010
13SEP2010
Focus: Shoulders
I consider my shoulders the weakest point on my body... they've been injured multiple times. That said, if these weights seem on the light side, feel free to scale up the resistance.
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (4x, no rest)
500 m Row (aim for 1:45 or better)
10 Turkish Getups @ 35#
Overhead Squat / Burpee-Pullups
8 @ 105# / 8
8 @ 105# / 8
8 @ 105# / 8
I consider my shoulders the weakest point on my body... they've been injured multiple times. That said, if these weights seem on the light side, feel free to scale up the resistance.
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (4x, no rest)
500 m Row (aim for 1:45 or better)
10 Turkish Getups @ 35#
Overhead Squat / Burpee-Pullups
8 @ 105# / 8
8 @ 105# / 8
8 @ 105# / 8
8 @ 105# / 8
Romanian Deadlift / Ring Inverted Row
8 @ 135# / 8
8 @ 135# / 8
8 @ 135# / 8
Circuit #2 (4x, rest in between circuits, 25 m length)
Farmer's Carry, 2 x 70# KB (down and back)
Barbell Carry, 105# (switch hands at turnaround)
Lunges @ 105# (walk return leg, keep barbell shouldered)
Push Press 10 @ 105#
Sunday, September 12, 2010
12SEP2010
Today's Focus: LSD (Long, Slow Distance)
I just went for a long, easy (relatively) bike ride. I tried to avoid the huge hills and just keep my cadence up. Heart rate only peaked 75% on hills (they're somewhat unavoidable in Seattle). Don't worry, tomorrow we'll hit it hard.
I just went for a long, easy (relatively) bike ride. I tried to avoid the huge hills and just keep my cadence up. Heart rate only peaked 75% on hills (they're somewhat unavoidable in Seattle). Don't worry, tomorrow we'll hit it hard.
Saturday, September 11, 2010
11SEP2010
Today's Focus: Speed Training
Go for a run. After a 5-10 minute easy period to warm up, do the following interval series 4 times:
30 seconds hard
60 seconds easy
40 seconds hard
60 seconds easy
30 seconds hard
60 seconds easy
3 minutes normal pace
I fit this in the middle of a 6 miler. Finish time 39:10.
Go for a run. After a 5-10 minute easy period to warm up, do the following interval series 4 times:
30 seconds hard
60 seconds easy
40 seconds hard
60 seconds easy
30 seconds hard
60 seconds easy
3 minutes normal pace
I fit this in the middle of a 6 miler. Finish time 39:10.
Friday, September 10, 2010
10SEP2010
Like an idiot, I forgot my notebook, so I'm recapping this workout from memory.
Today's Focus: Suffering
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (done 4x, no rest)
Overhead Squat 10 @ 105#
Box Jump 10 @ 30"
400m Sprint
Push Press / Sumo Pull
8 @ 135#
8 @ 135#
6 @ 155#
6 @ 155#
Turkish Getup
20 @ 45#
Farmer's Walk
4 Laps @ 140#
Overhead Walk
4 Laps @ 53#
Overhead Lunges
20 @ 45#
20 @ 45# (Reverse)
Ankles-to-the-Bar x 20
Reaching Pullups x 15
--
Notes:
Box Jumps in Circuit #1 should be done as quickly as possible... no resting on the box or after the jump... continuous effort.
Turkish Getup done with bar.
Farmer's Walk done with a 70# KB in each hand.
Overhead Walk done with a single KB held overhead in one hand. A "lap" for this is actually two laps across the gym... one with the weight in the right hand and one in the left hand.
Overhead Lunges done with a bar this time. Reverse means that you lunge to the rear, so when you push off you drive forward to your original position.
Reaching Pullups require a second bar 12 inches above the first pullup bar. You move up to the higher bar from the lower one hand at a time and then walk back down with arms flexed. Alternate which hand reaches first.
Today's Focus: Suffering
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (done 4x, no rest)
Overhead Squat 10 @ 105#
Box Jump 10 @ 30"
400m Sprint
Push Press / Sumo Pull
8 @ 135#
8 @ 135#
6 @ 155#
6 @ 155#
Turkish Getup
20 @ 45#
Farmer's Walk
4 Laps @ 140#
Overhead Walk
4 Laps @ 53#
Overhead Lunges
20 @ 45#
20 @ 45# (Reverse)
Ankles-to-the-Bar x 20
Reaching Pullups x 15
--
Notes:
Box Jumps in Circuit #1 should be done as quickly as possible... no resting on the box or after the jump... continuous effort.
Turkish Getup done with bar.
Farmer's Walk done with a 70# KB in each hand.
Overhead Walk done with a single KB held overhead in one hand. A "lap" for this is actually two laps across the gym... one with the weight in the right hand and one in the left hand.
Overhead Lunges done with a bar this time. Reverse means that you lunge to the rear, so when you push off you drive forward to your original position.
Reaching Pullups require a second bar 12 inches above the first pullup bar. You move up to the higher bar from the lower one hand at a time and then walk back down with arms flexed. Alternate which hand reaches first.
Thursday, September 9, 2010
09SEP2010
Today's Focus: Upper Back
Ring Pullups x 25
Ring Inverted Rows x 25
Unilateral Pulldown
12 @ 50#
10 @ 60#
12 @ 60#
15 @ 50#
Bent Row (Alternate Overhand/Underhand Grip)
10 @ 135#
10 @ 135#
12 @ 125#
10 @ 125#
12 @ 115#
12 @ 115#
Wide Pulldown
8 @ 160#
10 @ 140#
10 @ 140#
15 @ 120#
Pushup + Unilateral Leaning Row (See Notes)
8 @ 65#
7 @ 65#
6 @ 70#
5 @ 70#
Lat Skulling Pulldown
15 @ 50#
12 @ 57.5#
10 @ 65#
Pullups x 20
--
Easy Run (5+ mi)
--
Notes:
When annotated in this fashion (Pullups x 25), execute the total number of reps in as few sets as possible before moving on to the next exercise. Ring Pullups are done on a set of gymnastic rings.
Inverted Rows are done, holding a bar or rings, feet elevated. Body should be held rigid. Rep begins with arms extended. Pull elbows back until the body is parallel with the ground and the bar touches the chest at the sternum (with rings this is done until the hands are even with the armpit).
Unilateral Pulldown - one hand at a time, cable pulldown. Do the prescribed number of reps on each side.
Pushup + Unilateral Leaning Row - start in a pushup position with dumbells in hand. Do a pushup, then row one weight, keeping the body as straight as possible. Do another pushups, then row the opposite dumbell. This is one rep.
Lat Skulling Pulldown - done with a breaker bar on a cable. Bar is pulled down with elbows locked. Upper body is bent forward slightly at the waist. Focus on pulling the elbows back.
Ring Pullups x 25
Ring Inverted Rows x 25
Unilateral Pulldown
12 @ 50#
10 @ 60#
12 @ 60#
15 @ 50#
Bent Row (Alternate Overhand/Underhand Grip)
10 @ 135#
10 @ 135#
12 @ 125#
10 @ 125#
12 @ 115#
12 @ 115#
Wide Pulldown
8 @ 160#
10 @ 140#
10 @ 140#
15 @ 120#
Pushup + Unilateral Leaning Row (See Notes)
8 @ 65#
7 @ 65#
6 @ 70#
5 @ 70#
Lat Skulling Pulldown
15 @ 50#
12 @ 57.5#
10 @ 65#
Pullups x 20
--
Easy Run (5+ mi)
--
Notes:
When annotated in this fashion (Pullups x 25), execute the total number of reps in as few sets as possible before moving on to the next exercise. Ring Pullups are done on a set of gymnastic rings.
Inverted Rows are done, holding a bar or rings, feet elevated. Body should be held rigid. Rep begins with arms extended. Pull elbows back until the body is parallel with the ground and the bar touches the chest at the sternum (with rings this is done until the hands are even with the armpit).
Unilateral Pulldown - one hand at a time, cable pulldown. Do the prescribed number of reps on each side.
Pushup + Unilateral Leaning Row - start in a pushup position with dumbells in hand. Do a pushup, then row one weight, keeping the body as straight as possible. Do another pushups, then row the opposite dumbell. This is one rep.
Lat Skulling Pulldown - done with a breaker bar on a cable. Bar is pulled down with elbows locked. Upper body is bent forward slightly at the waist. Focus on pulling the elbows back.
Wednesday, September 8, 2010
08SEP2010
Today's Focus: Chest
Warmup
Bench Press @ 175# / Burpee
10-1
Alternating Incline Dumbell Press
10 @ 60#
6 @ 65#
6 @ 65#
4 @ 70#
7 @ 60#
Alternating Flat Dumbell Press
8 @ 65#
5 @ 70#
5 @ 70#
5 @ 65#
6 @ 60#
Unilateral Flat Dumbell Press
6 @ 65#
4 @ 75#
3 @ 85#
7 @ 65#
6 @ 65#
Dumbell Flyes
10 @ 35#
10 @ 35#
8 @ 35#
Cable Flyes
6 @ 35#
7 @ 30#
8 @ 25#
--
Easy Bike
--
Notes:
Bench/Burpees - This whole set is done with as little rest as is necessary to complete the bench press reps without spotting. Take rest after the burpees... so 10 reps of bench, then 10 burpees, then rest (if necessary), then 9 bench, then 9 burpees... etc., all the way down to 1 each. Do the bench press with your feet elevated if possible (no contact with floor).
Alternating Incline Dumbell Press - Do these as if you were doing a normal incline dumbell press, but exercise one side at a time, alternating until each arm has done the prescribed number of reps.
Alternating Flat Dumbell Press - Same as above, but on a flat bench, with your feet elevated (no contact with the floor).
Unilateral Flat Dumbell Press - Only one weight is used. Feet should be in contact with the ground to help balance. Do all reps on one side before switching hands. When you lie down on the bench, it is best to lie slightly off-center so that the exercise side has additional shoulder support.
Dumbell Flyes - feet elevated.
--
Elevating feet and working one side at a time introduces significant instability to the body, forcing the core and stabilizer muscles to compensate. Although you might not be capable of the same number of reps that you could do if you did the standard exercise, you'll see greater gains overall by handicapping yourself in this way.
Warmup
Bench Press @ 175# / Burpee
10-1
Alternating Incline Dumbell Press
10 @ 60#
6 @ 65#
6 @ 65#
4 @ 70#
7 @ 60#
Alternating Flat Dumbell Press
8 @ 65#
5 @ 70#
5 @ 70#
5 @ 65#
6 @ 60#
Unilateral Flat Dumbell Press
6 @ 65#
4 @ 75#
3 @ 85#
7 @ 65#
6 @ 65#
Dumbell Flyes
10 @ 35#
10 @ 35#
8 @ 35#
Cable Flyes
6 @ 35#
7 @ 30#
8 @ 25#
--
Easy Bike
--
Notes:
Bench/Burpees - This whole set is done with as little rest as is necessary to complete the bench press reps without spotting. Take rest after the burpees... so 10 reps of bench, then 10 burpees, then rest (if necessary), then 9 bench, then 9 burpees... etc., all the way down to 1 each. Do the bench press with your feet elevated if possible (no contact with floor).
Alternating Incline Dumbell Press - Do these as if you were doing a normal incline dumbell press, but exercise one side at a time, alternating until each arm has done the prescribed number of reps.
Alternating Flat Dumbell Press - Same as above, but on a flat bench, with your feet elevated (no contact with the floor).
Unilateral Flat Dumbell Press - Only one weight is used. Feet should be in contact with the ground to help balance. Do all reps on one side before switching hands. When you lie down on the bench, it is best to lie slightly off-center so that the exercise side has additional shoulder support.
Dumbell Flyes - feet elevated.
--
Elevating feet and working one side at a time introduces significant instability to the body, forcing the core and stabilizer muscles to compensate. Although you might not be capable of the same number of reps that you could do if you did the standard exercise, you'll see greater gains overall by handicapping yourself in this way.
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