Mon 7/26/10

"Remember that happiness is a way of travel, not a destination" - Roy Goodman



Mon:

Warm up: Jump rope - 3 mins
Plank to push up - 2 sets x 10 reps
Diamond push ups - 1 set x 10 reps

Workout:

Bench press - 4 sets x 5 reps

Close grip bench press - 3 sets x 10 reps

Peck deck - 3 sets x 10 reps

Squat/Push press - 3 sets x 10 reps

Leaning lateral raise - 3 sets x 10 reps

Triceps press down - 3 sets x 10 reps

Weighted crunches - 4 sets

Stretch - protein shake - shower

Sat 7/24/10

"If you wish to find, you must search. Rarely does a good idea interrupt you." - Jim Rohn



Fri:

Warm up -

Squats - 4 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Crunches - 3 sets

Stretch - Protein shake - shower

Wed 7/21/10

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing



Warm up:

Circuit 3 rounds - 10 super mans - 10 medicine ball slams

Workout:

Dead lifts - 4 sets x 5 reps (295lbs last set)

Weighted Pull ups - 3 sets x 5 reps

T-bar rows - 4 sets x 10 reps

Bent over dumbbell rows - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Incline bench dumbbell curls - 3 sets x 10 reps

Reverse dumbbell wrist curls - 3 sets x 10 reps

Dumbbell wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower

Tues 7/20/10

"The man who knows it can't be done counts the risk, not the reward." - Elbert Hubbard


Warm up:

Jump rope - 3 mins
Shadow box - 3 mins

Workout:

Heavy bag - 3 Mins:
1-2s - 30 secs
uppercuts - 30 secs
1-2s - 30 secs
hooks - 30 secs
1-2s - 30 secs
1-2-3-6 - 30 secs

Focus mitts - 2 rounds - 3 mins

Thai pads - 3 mins

Defend shot with knee to - 3 mins

Trapped arm from guard sequence - (arm triangle, take the back, triangle choke, sweep)

Roll -

Stretch - protein shake - shower

Mon 7/19/10

"What the lion cannot manage to do, the fox can." - German Proverb



Mon:

Warm up:

Hand step ups - 2 sets x 10 reps

Medicine ball push ups - 2 sets x 10 reps

Diamond push ups - 1 set x 10 reps

Workout:

Bench press - 4 sets x 5 reps

Floor press - 3 sets x 10 reps

Incline dumbbell press - 3 sets x 10 reps

Push press - 3 sets x 10 reps

Straight arm pull down - 3 sets x 10 reps

Super set: Lateral raise/front raise dumbbell - 3 sets x 10 reps

Dips - 3 sets x 10 reps

Reverse triceps press down - 3 sets x 10 reps

Kick backs - 3 sets x 10 reps

Weighted crunches - 4 sets

Stretch - protein shake - shower

Fri 7/16/10

"There are many victories worse than a defeat." - George Eliot


Fri:
Warm up - Agility ladder - 3 mins

Squats - 4 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Stretch - Protein shake - shower

Wed 7/14/10

"If you're not making mistakes then you're not doing anything. I'm positive that a doer makes mistakes." - John Wooden

Warm up:

Jump rope - 3 min
Heavy bag flip - 10 reps
Pull ups - 10 reps

Workout:

Deadlifts - 4 sets x 5 reps

Weighted Pull ups - 3 sets x 5 reps

Lat pull downs - 3 sets x 10 reps

Seated Rows - - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Dumbbell curls - 3 sets x 12 reps

Reverse Curls - 3 sets x 10 reps

Wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower

"The Moment"

"Time stops, split to it's smallest measure, and becomes a thing so fine there's no before, no after, no past, no future, nor even what lies between. There is only who you are and what you want. You make no decision, yet everything is decided. Later, you won't remember how things came to be. This you'll call Fate or god or Destiny. Athletes know this moment. Soldiers and presidents know it too. Whole lives, whole armies, whole nations move through it. Wars and kingdoms are won and lost inside it. The moment is sensed, not seen." - Jeff MacGregor

Mon 7/12/10

"For every minute you are angry, you lose 60 seconds of happiness." - Anonymous




Warm Up:

Bear crawls - 80'
Crab walks - 80'

Push ups - 3 sets x 10 reps - stretch

Workout:

Bench Press - 4 sets x 5 reps

Incline bench press - 3 sets x 10 reps

Dumbbell flyes - 3 sets x 10 reps

Arnold Press - 3 sets x 10 reps

Lateral raises - 3 sets x 10 reps

Front raises - 3 sets x 10 reps

Weighted dips - 3 sets x 10 reps

Over head extension - 3 sets x 10 reps

Tri press down - 3 sets x 10 reps

Weighted crunches - 4 sets

Stretch - protein shake - shower

Thurs 7/8/10

"Adversity is another way to measure the greatness of individuals. I never had a crisis that didn't make me stronger. - Lou Holtz



Does diving and flipping off the diving board at the pool count as a workout for me?

New Workout - 7/12/10

For the past 12 weeks my workout partner and I have been doing a Bill Starr strength program to increase strength is a few exercises. This worked as my dead lift went from 3 reps of 225lbs to 5 reps @ 285lbs, squat went from 225lbs of 8 reps to 285lbs of 5 reps, and hang clean went from 95lbs of 3 reps to 155lbs at 5 reps. The only disappointing outcome was that my bench press did not get much better, but I am still working on it.

We are going to go back to a more traditional body building type program for a couple of months before trying another strength program.

Below is the strength program we were on and the new workout we will be starting next Monday:

Bill Starr workout -

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Hang clean – 5 sets of 5
Weighted dips - 2 sets
Weighted sit-ups - 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.

Wednesday – Light Day
Squat – 4 sets of 5
Overhead Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. Overhead Press and deadlifts are ramped up to a top set of five.

Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

New workout -

Mon:

Warm up: varies

Bench press - 4 sets x 5 reps

Incline press bar/dumbbell - 3 sets x 10 reps

Flyes peck deck/dumbbells - 3 sets x 10 reps

Overhead press - 3 sets x 10 reps

Lateral raise - 3 sets x 10 reps

Front raise - 3 sets x 10 reps

Dips - 3 sets x 10 reps

Overhead extension - 3 sets x 10 reps

Tricep press down - 3 sets x 10 reps


Wed:

Warm up - varies

Deadlifts - 4 sets x 5 reps

Pull ups - 3 sets x 5 reps

Rows - 3 sets x 5 reps

Bar curls - 4 sets x 5 reps

Dumbbell curls - 3 sets x 8 reps

Reverse Curls - 3 sets x 8 reps

Wrist curls - 4 sets x 8 reps

Fri:

Warm up - varies

Squats - 4 sets x 5 reps

Calf raises - 4 sets x 12 reps

Cleans - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Wed 7/7/10

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they're necessary to reach the places we've chosen to go.” - Richard Bach



Workout -

Warm up:

20 jumps on trampoline - stretch

Workout:

Squats - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps (last set 285lbs)

Seated Rows - 3 sets x 10 reps

Lat Pull Downs - 3 sets x 8 reps

Stretch - Protein shake - Shower

Have a safe journey.