Wednesday, April 30, 2008

Tuesday, April 29, 2008

Core...

I did a short core workout this morning.

My training looked like this:

Snatch/TGU/Windmill - 16kg bell - 2 continuous sets of 2 each side
Spiderman Plank - 2 sets
Hanging Leg Raises - 2 sets of 5
Ab Wheel - 2 sets of 5

Monday, April 28, 2008

Triples...

My training looked like this today:

Seated KB Military Press - 28kg bells - 3 sets of 3
Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm

Sunday, April 27, 2008

Legs...

My training looked like this today:

Barbell Squats - 185lbs - 5 sets of 5 - 25 reps
DL Swings - 24kg bell - 5 sets of 5 - 25 reps
Seated Calf Raises - 180lbs - 5 sets of 10 - 50 reps

I finished with:

KB Step Ups - 24kg bells - 2 sets of 5 each leg - 10 resp each leg

Saturday, April 26, 2008

GVT - Chest & Back...

My training looked like this today:

Swiss Ball Incline Press - 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps
Machine Fly - 180lbs - 3 sets of 10 - 30 reps
Cable Rows - 150lbs -3 sets of 10 - 30 reps

Friday, April 25, 2008

Core...

My training looked like this today:

Hanging Leg Raises - 3 sets of 5 - 15 reps
Back Extension - 25lb plate - 3 sets of 5 - 15 reps
Windmills - 16kg bell - 3 sets of 5 each side - 30 reps
Spiderman Plank - 3 sets
Figure 8/ Hold - 16kg bell - 3 sets of 5 each side - 30 reps

Thursday, April 24, 2008

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 10 sets of 10 - 100 reps
Seated Incline KB Hammer Curls - 12kg bells - 10 sets of 10 - 100 reps
Revers Cable Flys - 135lbs - 2 sets of 10 - 20 reps
Cable Lateral Raises - 40lbs - 1 set of 10 each arm
50 lbs - 10 set of 10 each arm

The Past Few Days...

I have been in Dallas the past few days.

My training looked like this:

Monday 4/21
GVT - Legs

Goblet Squat - 50 DBs - 5x10
Sumo Squat - 50lb DBs - 5x10
One Leg DL - 252lb DBs - 2x5 each leg
Calf Raises - 50lb Dbs - 2x15

Tuesday 4/22
Core

Wednesday 4/23
Day Off

Sunday, April 20, 2008

GVT - Chest & Back...

My training looked like this today:

Floor Press- 28kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps
Swiss Ball Incline Flys - 20kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm

Friday, April 18, 2008

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 8 sets of 10 - 80 reps
Seated Incline KB Hammer Curls - 12kg bells - 8 sets of 10 - 80 reps
Bent Over Lateral Raises - 30lbs - 2 sets of 10 - 20 reps
Iron Cross - 20kg bells - 2 sets of 10 - 20 reps

Thursday, April 17, 2008

Core...

My training looked like this today:

Hanging Leg Raises - 5 sets of 10 - 50 reps
Windmills - 16kg bell - 5 sets of 5 each side - 50 reps
Spiderman Plank - 3 sets

Wednesday, April 16, 2008

GVT - Legs...

My training looked like this today:

Goblet Squat - 24kg bell - 8 sets of 10 - 80 reps
Sumo Squat - 24kg bell - 8 sets of 10 - 80 reps
One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg
Seated Calf Raise - 180lbs - 2 set 10 - 20 reps

Tuesday, April 15, 2008

GVT - Chest & Back...

My training looked like this today:

Floor Press- 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps

I finished with:

Swiss Ball Incline Flys - 20kg bells- 3 sets of 10 - 30 reps
One Arm KB Rows - 28kg bells - 3 sets of 10 each arm - 30 reps each arm

Monday, April 14, 2008

Day Off...

I am taking today off before I begin to over train.

Sunday, April 13, 2008

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 8 sets of 10 - 80 reps
Seated Incline KB Hammer Curls - 12kg bells - 8 sets of 10 - 80 reps
Bent Over Lateral Raises - 25lbs - 3 sets of 10 - 30 reps
Iron Cross - 20kg bells - 3 sets of 10 - 30 reps

Saturday, April 12, 2008

Core...

My legs were pretty fried this morning from the GVT training yesterday. I decided to back off a bit in my core training and keep it short.

My training looked like this:

Windmill - 24kg bell - 2 sets of 5 each side - 10 reps each side
Gladiator - 24kg bell - 2 sets of 30 seconds each side
Spiderman Plank - 24kg bell - 2 sets of 30 seconds each side
Hanging Pike - 2 sets of 8

I finished with:

Farmers Walk - 40kg bells - 4 sets of 150 feet each

Friday, April 11, 2008

GVT - Legs...

My training looked like this:

Goblet Squat - 24kg bell - 8 sets of 10 - 80 reps
Sumo Squat - 24kg bell - 8 sets of 10 - 80 reps
One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg
Seated Calf Raise - 135lbs - 2 set 15 - 30 reps

Thursday, April 10, 2008

German Volume Training...

I decided to switch to German Volume Training for a month or so but since it was my first day I eased into it. I did 8 sets of 10 to start instead of 10 sets of 1o.

My training looked like this:

Floor Press- 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps

I finished with:

Swiss Ball Incline Presses - 28kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 28kg bells - 2 sets of 10 each arm - 20 reps each arm

Wednesday, April 9, 2008

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 4 sets of 3 - 12 reps
One Arm KB Row - 48kg - 4 sets of 3 each arm - 12 reps each arm
KB Sumo Squat - 48kg bell - 4 sets of 3 -12 reps

Tuesday, April 8, 2008

Monday, April 7, 2008

Core...

I needed to take a break from my heavy training lately so I kept it real short today. I did 5 minutes strait of some continuous core work and finished with some figure 8's/hold & some slingshots.

My training looked like this:

Snatch/TGU/Windmill - 16kg bell - 5 continuous minutes switching hands each rep
Figure 8/Hold - 16kg bell - 2 sets of 5 each direction
Slingshot - 16kg bell - 2 sets of 5 each direction

Sunday, April 6, 2008

Sets Of 5...

My training looked like this today:

Dips - Bodyweight - 5 sets of 5 - 25 reps
Explosive Clap Push Ups - Bodyweight - 5 sets of 5 - 25 reps
Long Cycle C & P - 24kg bells - 5 sets of 5 - 25 reps
Snatch - 20kg bells - 5 sets of 5 each arm - 25 reps each arm
Renegade Reverse Flys - 20lb DBs - 5 sets of 5 each arm - 25 reps each arm
Sumo Squat - 48kg bell - 5 sets of 5 - 25 reps

Saturday, April 5, 2008

Doubles with the 32's...

My training looked like this today:

Swiss Ball Incline Press - 32kg bells - 3x8 - 24 reps
Double KB Rows - 32kg bells - 3x8 - 24 reps
Double Cleans - 32kg bells - 3x5 - 15 reps
Farmers Walk - 32kg bells - 4 reps of 150 feet each

I finished with:

Snatches - 16kg bell - switch arm every 5 reps - 50 reps each arm - 100 reps

Friday, April 4, 2008

Core...

My training looked like this today:

Hanging Leg Circles - 3 sets of 3 each direction
Hanging Pikes - 3 sets of 5
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Spiderman Plank - 3 sets
Super Plank - 3 sets of 8 reps
Windmill - 20kg bell - 3 sets of 5 reps each side

Thursday, April 3, 2008

Mixing It Up...

I did some different exercises today and kept it short.

My training looked like this:

Continuous Squat Jump & Gorilla Pull Up - Bodyweight - 5x5 - 25 reps
Explosive Clap Push Up - Bodyweight - 5x5 - 25 reps
Clean Pull - 135lb Barbell - 5x5 - 25 reps

Wednesday, April 2, 2008

C & P/Pull Up Ladders & Dips..

Today I did ladders with the 32kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

did the above 5 times.

There were 6 reps each ladder for a total of:
30 C & P reps left
30C & P reps right
60 total C & P reps

30 total Pull Ups

Then I did:
Dips - Bodyweight - 10 sets of 5 - 50 reps

I finished with:
Spiderman Plank - 5 sets

Tuesday, April 1, 2008

Triples & Core...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3 sets of 3
DB Row - 48kg - 3 sets of 3 each arm
Sumo Squat - 48kg bell - 3 sets 0f 3
Military Press - 32kg bells - 3 sets of 3
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm

I finished with:

Snatch/TGU/Windmill - 16kg bell - 2 continuous reps on each side
Hanging Leg Circles - 3 sets of 3 each direction
Spiderman Plank - 3 sets