Prowler +50 x 12 trips
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Saturday, July 31, 2010
Thursday, July 29, 2010
Wednesday, July 28, 2010
Bench 5/5/5
Bench
5x195,225 10x255 (PR)
*All of these done as a superset
*Pull Ups (did a set between everything else until 10 sets were done)
10 sets @ BW
*Hammer Strength Incline
10x140, 10x180, 7x180x3 sets
*Dips
5 sets @ BW
Biceps (7 sets w/:30 seconds rest)
Dumbbell Curls
30#x15,15,13,8,9,8,8
5x195,225 10x255 (PR)
*All of these done as a superset
*Pull Ups (did a set between everything else until 10 sets were done)
10 sets @ BW
*Hammer Strength Incline
10x140, 10x180, 7x180x3 sets
*Dips
5 sets @ BW
Biceps (7 sets w/:30 seconds rest)
Dumbbell Curls
30#x15,15,13,8,9,8,8
Tuesday, July 27, 2010
Monday, July 26, 2010
5/5/5 Deadlift - AM Conditioning
DL
5x285,330 10x370
Strict GM
15x135,185,185,135,135
DB Row
15x100 x 5 Sets
Decline Sit Up (#10 behind head)
15,15,10,10,10
Tabata Conditioning
20 seconds work - 10 seconds rest x 8 sets = 4 horrible minutes
Tabata Deep squat jump to overhead press x 10#.
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5x285,330 10x370
Strict GM
15x135,185,185,135,135
DB Row
15x100 x 5 Sets
Decline Sit Up (#10 behind head)
15,15,10,10,10
Tabata Conditioning
20 seconds work - 10 seconds rest x 8 sets = 4 horrible minutes
Tabata Deep squat jump to overhead press x 10#.
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Sunday, July 25, 2010
AM Cardio and BF%
40 min incline walking
My bodyweight was 229.6 and bodyfat is at 15.86%. This is actually good news. Although I am 9#'s higher than at the end of my diet/conditioning phase, my bodyfat is 1% lower.
I am going to start the next diet/conditioning phase tomorrow with the goal being to get to 220 and maintain there while increasing strength. This will be an 8-12 week phase. I will reassess at that point depending upon where I am at in relation to my goals for the November meet.
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My bodyweight was 229.6 and bodyfat is at 15.86%. This is actually good news. Although I am 9#'s higher than at the end of my diet/conditioning phase, my bodyfat is 1% lower.
I am going to start the next diet/conditioning phase tomorrow with the goal being to get to 220 and maintain there while increasing strength. This will be an 8-12 week phase. I will reassess at that point depending upon where I am at in relation to my goals for the November meet.
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Saturday, July 24, 2010
Conditioning Deload
Prowler + 20
All ROUND TRIPS
7 r/t to the 1st parking space
8 r/t to the end of the building
Super Fox did the same.
All ROUND TRIPS
7 r/t to the 1st parking space
8 r/t to the end of the building
Super Fox did the same.
Friday, July 23, 2010
Conditioning
20 minutes of KB circuits
5 C&P each side
5 snatch each side
10 Goblet Squats
10 Swings
50 reps jump rope
Repeat x 4
5 C&P each side
5 snatch each side
10 Goblet Squats
10 Swings
50 reps jump rope
Repeat x 4
Wednesday, July 21, 2010
Bench / Squat 3/3/3
Jen needed me to come in and spot so I knocked out 1/2 of tonights training.
Bench
3x225,255,285
Dips
Total of 60 x BW
AB Wheel Roll Outs
15/15/10
Hammer Strength Incline Press
140x20, 160x20
PM
Squat
3x295,335,375
Kevin had PR's on Bench and Power Clean but I don't know what they were.
Mark hit 425x3 on his squats.
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Bench
3x225,255,285
Dips
Total of 60 x BW
AB Wheel Roll Outs
15/15/10
Hammer Strength Incline Press
140x20, 160x20
PM
Squat
3x295,335,375
Kevin had PR's on Bench and Power Clean but I don't know what they were.
Mark hit 425x3 on his squats.
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Tuesday, July 20, 2010
Monday, July 19, 2010
3/3/3 Deadlift - Overhead Press
Ric
Deadlift
3x315,350 5x405 5x440
Kevin 440x8 (PR)
Overhead Press
3x110,135,145 1x165
Pullups
30 total
Good Morning
10x135,185,225,185,185
Decline Sit up
3x10
Roman Chair Sit Up
2x15
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Deadlift
3x315,350 5x405 5x440
Kevin 440x8 (PR)
Overhead Press
3x110,135,145 1x165
Pullups
30 total
Good Morning
10x135,185,225,185,185
Decline Sit up
3x10
Roman Chair Sit Up
2x15
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AM Cardio
40 min incline walking
I'm taking a deload week from conditioning this week. My knees, ankles, shins, etc are feeling pretty beat up. I'll still be doing steady state cardio to keep any fat gain from happening but won't be doing any conditioning. Strength training will be as scheduled 5/3/1. I'll be getting back on sync with the rest of the team so I will be doing 3/3/3 this week.
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I'm taking a deload week from conditioning this week. My knees, ankles, shins, etc are feeling pretty beat up. I'll still be doing steady state cardio to keep any fat gain from happening but won't be doing any conditioning. Strength training will be as scheduled 5/3/1. I'll be getting back on sync with the rest of the team so I will be doing 3/3/3 this week.
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Saturday, July 17, 2010
Friday, July 16, 2010
Thursday, July 15, 2010
Accessories
Lots of stuff for 2 sets of 20 reps.
I didn't get called into work, have to tear down a shed, have to lay sod or bale hay so I had to stay and do the Prowler.
Prowler +50 Around the world and 2 trips low handles.
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I didn't get called into work, have to tear down a shed, have to lay sod or bale hay so I had to stay and do the Prowler.
Prowler +50 Around the world and 2 trips low handles.
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AM Conditioning
Tred Sled interval x 2
2.5 min ea (interval = 10 min)
Incline walk
IW w/lite band
IW w/average band
Incline run
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2.5 min ea (interval = 10 min)
Incline walk
IW w/lite band
IW w/average band
Incline run
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Wednesday, July 14, 2010
5/3/1 Squat - Bench
Ric
Squat
5x305 3x345,1x385,1x425, Miss x 460 x 2 (1st attempt too deep, 2nd head down)
Bench
5x225, 3x250, 1x280, 1x300
Power Clean
5x135, 3x135, 5x145
Squat - Narrow Stance ATG
5 sets of 10 x 135
Dips
50+ reps w/30#
AB Wheel Roll Outs
3x10
AJ hit a bench PR of 145 and a squat PR of 275. He is strong enough for much more he just need to work on technique.
Tim and AJ did a bunch of conditioning with a bunch of different stuff - I didn't.
Squat
5x305 3x345,1x385,1x425, Miss x 460 x 2 (1st attempt too deep, 2nd head down)
Bench
5x225, 3x250, 1x280, 1x300
Power Clean
5x135, 3x135, 5x145
Squat - Narrow Stance ATG
5 sets of 10 x 135
Dips
50+ reps w/30#
AB Wheel Roll Outs
3x10
AJ hit a bench PR of 145 and a squat PR of 275. He is strong enough for much more he just need to work on technique.
Tim and AJ did a bunch of conditioning with a bunch of different stuff - I didn't.
Tuesday, July 13, 2010
Monday, July 12, 2010
531 Deadlift / Overhead Press
Ric
Deadlift
5x320, 3x365, 1x405,455,500, 5x405
Overhead Press
5x120, 3x135, 10x145 (tied PR)
Pull Ups
36 reps
Abs
3x15 Decline Sit Up
Good Mornings
15x95, 15x95, 15x185, 5x225
AJ
Deadlift 1x350 (PR and gym record for teen)
Tim
Deadlift 320x17 (PR)
Overhead Press 135x11 (PR)
Kevin
Overhead Press 200x5 (PR)
Deadlift
5x320, 3x365, 1x405,455,500, 5x405
Overhead Press
5x120, 3x135, 10x145 (tied PR)
Pull Ups
36 reps
Abs
3x15 Decline Sit Up
Good Mornings
15x95, 15x95, 15x185, 5x225
AJ
Deadlift 1x350 (PR and gym record for teen)
Tim
Deadlift 320x17 (PR)
Overhead Press 135x11 (PR)
Kevin
Overhead Press 200x5 (PR)
Sunday, July 11, 2010
Treasure at the Beach
Took Gavin to the beach this afternoon and found a new conditioning tool buried in the sand. More fun at TMS Gym this week!
Saturday, July 10, 2010
20/20 Blurred Vision
20/20 Blurred Vision
Prowler + 60 - Total of 20 Trips
18 trips High 1 trip low
Prowler +110
1 trip low and slow
South Beach Hill Sprints - Total of 20 Sprints
East Hill x 10
West Hill x 10
Super Fox (names have been changed to protect the guilty) did 20 trips with the Prowler +10 her first time ever using it! 19 high and 1 low.
AJ, Mark, and Tim all had trip PR's of 20 trips.
Prowler + 60 - Total of 20 Trips
18 trips High 1 trip low
Prowler +110
1 trip low and slow
South Beach Hill Sprints - Total of 20 Sprints
East Hill x 10
West Hill x 10
Super Fox (names have been changed to protect the guilty) did 20 trips with the Prowler +10 her first time ever using it! 19 high and 1 low.
AJ, Mark, and Tim all had trip PR's of 20 trips.
Friday, July 9, 2010
Thursday, July 8, 2010
Accessories/PR/Conditioning
Pull Ups Total of 39 reps
Dips Total of 50 reps w#25
2 sets of 15-20
Leg Press
Leg Press Calf
Romanian Deadlift
Front Plate Raise
Tricep Rope Pressdown
Chest Supported Row
Trap Bar Shrug
Decided to do Trap Bar Deads
Managed a #15 PR hitting 560
Prowler
6 trips Prowler + 50 down - sprint back
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Dips Total of 50 reps w#25
2 sets of 15-20
Leg Press
Leg Press Calf
Romanian Deadlift
Front Plate Raise
Tricep Rope Pressdown
Chest Supported Row
Trap Bar Shrug
Decided to do Trap Bar Deads
Managed a #15 PR hitting 560
Prowler
6 trips Prowler + 50 down - sprint back
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AM Hill Sprints
Ric 15 hill sprints x 40 yards
AJ. 10 " "
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AJ. 10 " "
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Wednesday, July 7, 2010
3/3/3 Squat / Bench
Power Clean
3x135,155 5x155
Bench
3x205,235 5x265
Squat
5x285, 3x325, 5x365
Hack Squat (drop set)
15,15,15
Incline Hammer Machine (rest pause)
180x15,8,4
Biceps
Run the Rack
Prowler + 50
6 trips
3x135,155 5x155
Bench
3x205,235 5x265
Squat
5x285, 3x325, 5x365
Hack Squat (drop set)
15,15,15
Incline Hammer Machine (rest pause)
180x15,8,4
Biceps
Run the Rack
Prowler + 50
6 trips
Tuesday, July 6, 2010
AM Conditioning
Hill Runs (1/2 hill)
Ric 7 trips
AJ 5 trips
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Ric 7 trips
AJ 5 trips
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Monday, July 5, 2010
3/3/3 Deadlift & Overhead Press
Overhead Press
AJ - 3x55,65, 10x70
Deadlift
AJ 3x200,230,260
Ric 3x300,345 1x405,455,455
Leg Curls
RP 3 sets
Upright Rows
RP 3 sets
Abs
5 sets of 10 reps
Prowler
AJ 10 trips Prowler + 40
Ric 4 trips Prowler + 90
AJ - 3x55,65, 10x70
Deadlift
AJ 3x200,230,260
Ric 3x300,345 1x405,455,455
Leg Curls
RP 3 sets
Upright Rows
RP 3 sets
Abs
5 sets of 10 reps
Prowler
AJ 10 trips Prowler + 40
Ric 4 trips Prowler + 90
AM Conditioning/Cardio
Ric
10 Hill Sprints x 40 Yards
I was just going to run the full Pit Bull Hill vs sprinting but the namesake was out so I stayed out of his territory and did sprints instead.
AJ
30 minutes incline walking
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10 Hill Sprints x 40 Yards
I was just going to run the full Pit Bull Hill vs sprinting but the namesake was out so I stayed out of his territory and did sprints instead.
AJ
30 minutes incline walking
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Sunday, July 4, 2010
AJ Progress Report - Body Comp
Bodyweight 6/23 270.0
Bodyweight 6/25 263.6
Bodyweight 7/4 254.8
BF % 6/25 30.24%
BF % 7/4. 26.2%
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Bodyweight 6/25 263.6
Bodyweight 7/4 254.8
BF % 6/25 30.24%
BF % 7/4. 26.2%
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Saturday, July 3, 2010
AM Conditioning
Prowler + 50
AJ 10 trips (PR) w/50#
Tim - 10 trips w/Bodyweight Sucks complex
Ric - 12 trips w/Hells Bells complex
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AJ 10 trips (PR) w/50#
Tim - 10 trips w/Bodyweight Sucks complex
Ric - 12 trips w/Hells Bells complex
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Friday, July 2, 2010
Accessory Day
Pull Ups
50 reps
Dips
72 reps
2 sets of 20 reps x
Power Squat
Seated Leg Curl
Front Plate Raise
Rope Pressdowns
Chest Supported Row
Trap Bar Shrugs
50 reps
Dips
72 reps
2 sets of 20 reps x
Power Squat
Seated Leg Curl
Front Plate Raise
Rope Pressdowns
Chest Supported Row
Trap Bar Shrugs
Thursday, July 1, 2010
5/5/5 Power Clean Squat Bench
Ric
Power Clean
3 sets x 5 reps
Squat
5x265,305, 6x345
Bench
5x190,225 10x250 (PR)
Skipped conditioning due to Prowler hangover from last night.
The rest of the crew did the Off Road Prowler Challenge. The challenge was 6 trips through about 100 yards of gravel each trip. One was is slightly uphill. Tim was the only one to get in all 6 trips.
Tim also had a squat PR of 285x7
Power Clean
3 sets x 5 reps
Squat
5x265,305, 6x345
Bench
5x190,225 10x250 (PR)
Skipped conditioning due to Prowler hangover from last night.
The rest of the crew did the Off Road Prowler Challenge. The challenge was 6 trips through about 100 yards of gravel each trip. One was is slightly uphill. Tim was the only one to get in all 6 trips.
Tim also had a squat PR of 285x7
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