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.
 

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.

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.

07SEP2010

Core Warmup
  6 @ 45#
  6 @ 65#
  6 @ 85#
  6 @ 105#
Deadlift Warmup
Overhead Squat / Sumo Deadlift
  8 @ 105# / 8 @ 225#
  8 @ 105# / 8 @ 225#
  6 @ 125# / 6 @ 245#
  6 @ 125# / 6 @ 245#
Romanian Deadlift / Pullup
  8 @ 135# / 8 @ BW
  7 @ 135# / 7 @ BW
  6 @ 135# / 6 @ BW
  5 @ 135# / 5 @ BW
165# Clean / 5 Burpees @ BW (x4, no rest)
KB Snatch Breathing Ladder
  2-10 @ 53# (x2, continuous)
20 Lunge Jumps + 10 24" Box Jumps (x4, no rest)

 --

Notes:
Exercises split by a " / " indicated a superset, triple, or chipper... each exercise is completed through the prescribed number of reps before moving on to the next, but there is no rest until all exercises have been completed.
I originally planned on doing 4 iterations of the KB Snatch Breathing Ladder, but hit panic breathing on the second ladder and had to stop at 2.

18JUL2010 (Historical Workout)

Core Warmup
  5 @ 45#
  5 @ 65#
  5 @ 85#
  5 @ 95#
Deadlift Warmup
Circuit #1 (3x)
  5 Deadlift @ 275#
  10 Pullups @ BW
  5 Sumo Deadlift @ 275#
  10 Box Jump @ 30"
Circuit #2 (3x)
  5 Clean @ 135#
  5 Push Press @ 135#
  5 Front Squat @ 135#
  20 Lunge Jumps @ BW
Floor Wipers
  20 @ 135#
  30 @ 135#
  20 @ 135#
24" Box Jumps (3x)
  5:00 Tabata Intervals
Kettle Bell Swing Breathing Ladder
  1-10-1 @ 20k
  1-10-1 @ 24k
Oblique Extensions (with kettle bell)
  8 @ 32k
  10 @ 32k

 --

6.5 mi Easy Run

 --

Notes:
Deadlift Warmup - I start at 135# and do supersets of deadlifts and sumo deadlifts until I get to the exercise weight.  This is just to avoid starting a heavy weight "cold" and to ensure I use good form.
Circuits - For these, you do all exercises consecutively, only resting in between circuits.
Floor Wipers - lie on the floor, holding a weighted barbell over your chest with arms fully extended.  Rise the legs as a single unit until the feet touch the plate on one side of the barbell.  On the next rep, touch the plate on the opposite side.
Tabata Intervals - 20 seconds of work, 10 seconds of rest.  If you think you aren't going to make the jump, then stop and rest... missed box jumps can be painful.
Oblique Extensions - Hold a kettle bell in one hand, feet shoulder-width apart, other hand placed in a "parade rest" position in the small of the back.  Start by lowering the weight to the knee by tilting the torso at the hips in the direction of the weight, then by extending in the opposite direction until the weight is at hip height.  That is one rep.  8 reps means 8 reps on each side.

Getting Started

I'll be honest.  I started working out this way after I read the Gym Jones Manual.  It explains a lot of the science behind various methods of exercise and nutrition and (best of all) backs up its claims with scientific evidence.  The basic principles behind the Gym Jones workouts (and the ones that I've began designing) are the following:

 - High Intensity, Continuous Effort
 - Supersets or Circuits
 - Varying Exercise Types
 - Full-Body Exercises
 - Core Strengthening and Balancing

The one issue I had with the example workouts was (what I considered) an excess amount of recovery.  I've found that, while a 20-30 min circuit can be exhausting, I recover rather quickly... and a few minutes later I'm usually ready to go again.  In addition, I don't do well with rest days.  I prefer active recovery, but I've been able to maintain a 5-day workout cycle with 2 workouts a day for months at a time.  As a result, I began designing workouts around the principles listed above but tailored to my own performance desires and capabilities.

 --

Some personal information for reference:
I'm a military officer whose primary off-duty competitions are short-distance runs (5k, 8k, 10k) and triathlons.  I've completed a marathon and I also compete in various military contests.  I am 6'2", 200 lbs (as of this posting), and am 24 years old.  I swam competitively in high school but was never a member of a cross-country or track team.

At the start of this workout program (15JUL2010), I was in decent shape...
Bodyweight - 207#
1RM Bench - 225#
1RM Deadlift - 395#
1RM Clean - 175#
2 mi Run - 11:29
(I was deployed and unable to test any other events at the time).

At my redeployment (01SEP2010), I had been able to retest a few things...
Bodyweight - 198#
1RM Clean - 205#
2 mi Run - 11:08

As I am able to benchmark things, I'll post them.  A few other PRs are listed below:
5k Run - 16:39
5 mi Run - 30:10
1RM Bench - 235#
1RM Deadlift - 405#
Marathon - 3:30:06

16JUL2010 (Historical Workout)

This is a core workout I did a few months ago.  I'm going to post one historical workout a day until I get caught up, focusing on core and whole-body workouts.  This was one of the very first ones I did, so in most places I was adjusting the weight and reps to try to find the idea resistance.  Notes are posted after the workout.

Core Warmup

5 @ 45#

5 @ 65#

5 @ 85#

5 @ 95#

Hang Clean Breathing Ladders

1-10 @ 75# - 4:07
1-10 @ 85# - 4:41

1-10 @ 95# - 4:31

Kettle Bell Swings

12 @ 24k

10 @ 32k

8 @ 40k

Overhead Kettle Bell Lap

@ 20k - 1:21

@ 20k - 1:19

@ 24k - 1:24

@ 24k - 1:21

Oblique Bar Swings

6 @ 45

6 @ 45

6 @ 45

6 @ 45

Medicine Ball Slams (for time)

0:40

0:45

0:50

1:00

Medicine Ball Pushups

10

10

8

Plank Circuit

1:00/3:00

0:45/2:15

0:30/1:30

Notes:

Core Warmup - This is a circuit of straight-leg deadlifts, overhead squats, and good mornings.  Goal is to do the reps slowly, focusing on control and stretching the core muscles.  I usually do them while standing on a wooden platform for balance.  I keep my hands in the same spot for the whole circuit... the weight isn't heavy enough to require an opposing grip for the deadlifts.

Breathing Ladder - A 1-10 Breathing Ladder consists of 1 rep of the exercise, followed by 1 deep, controlled breath for recovery, followed by 2 reps, then 2 breaths, then 3 reps and 3 breaths, etc.  You may breathe as much as you want during the exercise, but your breathing during the recovery should be as deep, long, and controlled as possible.  The goal with these is to build endurance by using just enough resistance that you border on "panic breathing" near the end of the set.  These can be varied significantly... 1-20, 1-10-1, to failure, or with single-arm exercises as 2-20 or 2-40, etc.  In this case, I rested in between ladders, but they can also be done consecutively.  The time is recorded because, theoretically, the longer the time for an identical set, the greater control you have over your breathing.

Kettle Bell Swings - self-explanatory.  Focus should be on using the hips and legs to "pop" the weight overhead, not pulling with the shoulders.

Overhead Kettle Bell Lap - holding a single kettle bell overhead first with one arm, then with the other.  The lap in my gym is different than yours, so I posted the time for each lap.  That includes a lap with each arm.

Oblique Bar Swings - take a bar and put one end in a corner so it doesn't move, then weight the free end.  The exercise consists of starting with the free end at the hip, arms fully extended, and then swinging the weight to the other hip and back (1 rep).

Medicine Ball Slams - goal should be to full extend the body, arms stretched overhead, up on the toes, then contract as forcefully as possible... then catch the ball on the rebound, extend, and repeat.

Medicine Ball Pushups - place on hand on a medicine ball, the other on the ground.  Do a pushup, then roll the ball to the other hand and do a second pushups.  Roll the ball back (1 rep).

Please post any questions or comments.