Foam Roller
Jump Rope 1:10/1:00 x 6
Farmers Walk (40 yard "runs")
2x240, 2x290, 4x340
Prowler +90
through the middle (TTM) x 3
High x 3
www.themusclestudio.com
themusclestudio@gmail.com
Saturday, July 30, 2011
Friday, July 29, 2011
Accessories
5 sets of 20 reps:
Face Pulls
Pull Aparts
Press Downs
Barbell Curls
Shoulder 21 complex x 5 sets
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Face Pulls
Pull Aparts
Press Downs
Barbell Curls
Shoulder 21 complex x 5 sets
- Posted using BlogPress from my iPad
Thursday, July 28, 2011
5/3/1 Clean and Squat
Clean
5x145, 3x165, 1x185
Squat
1x340 and tweaked my knee. No idea what happened but anything at or below parallel causes a sharp pain under the knee cap. Ice and Ibuprofen underway.
5x145, 3x165, 1x185
Squat
1x340 and tweaked my knee. No idea what happened but anything at or below parallel causes a sharp pain under the knee cap. Ice and Ibuprofen underway.
Wednesday, July 27, 2011
5/3/1 Bench / OHP
Bench
5x245, 3x280, 1x 315
Kevin hit an easy 1x345 and just missed 360
Overhead Press
5x135, 3x155, 1x175, 1x190
Kevin took back the gym record with a 215 strict press.
Incline DB Press
8x100, 10x90, 15x75
Pull Ups
10 sets of 4 reps
Dips
5 sets of 10 reps
Jump Rope x3x100
5x245, 3x280, 1x 315
Kevin hit an easy 1x345 and just missed 360
Overhead Press
5x135, 3x155, 1x175, 1x190
Kevin took back the gym record with a 215 strict press.
Incline DB Press
8x100, 10x90, 15x75
Pull Ups
10 sets of 4 reps
Dips
5 sets of 10 reps
Jump Rope x3x100
Tuesday, July 26, 2011
Monday, July 25, 2011
Deadlift
Block Deadlifts
5x455,505,505
Speed Deads (double mini bands)
2x185,205,225
Good Morning
15x95, 10x115, 10x135
BB Bent Row
15x135, 15x185, 10x225
Kroc Row
30x110
Band Ab Pull Downs
3 sets of 20 reps
Jump Rope 4x100
5x455,505,505
Speed Deads (double mini bands)
2x185,205,225
Good Morning
15x95, 10x115, 10x135
BB Bent Row
15x135, 15x185, 10x225
Kroc Row
30x110
Band Ab Pull Downs
3 sets of 20 reps
Jump Rope 4x100
Saturday, July 23, 2011
Heavy Conditioning - Tabata
Warm Up - Foam Roller
Jump Rope 1:00 / 1:00 x 6
Tire Flip 80 yards (2 man alternating)
Prowler + 130
High Handle x 5 trips
O-Line x 1 trip
Tabata x 1 round
Jump Rope 1:00 / 1:00 x 6
Tire Flip 80 yards (2 man alternating)
Prowler + 130
High Handle x 5 trips
O-Line x 1 trip
Tabata x 1 round
Friday, July 22, 2011
Accessories
Shoulder 21's x 3 sets
Pull Aparts 5x20
Face Pulls 5x20
Press Downs 5x20
Barbell Curls 5x20
Jump Rope 5x100
Awesome Mile x 1
Pull Aparts 5x20
Face Pulls 5x20
Press Downs 5x20
Barbell Curls 5x20
Jump Rope 5x100
Awesome Mile x 1
Thursday, July 21, 2011
5/5/5 Clean & Squat
Clean
5x135,145,165
Squat
5x295,340,385
Leg Press
15,15,15x14 plates
Leg Curl
16,16,15x140
Decline Abs (#10 behind head)
15,15,10
Jump Rope
3x100
www.themusclestudio.com
themusclestudio@gmail.com
5x135,145,165
Squat
5x295,340,385
Leg Press
15,15,15x14 plates
Leg Curl
16,16,15x140
Decline Abs (#10 behind head)
15,15,10
Jump Rope
3x100
www.themusclestudio.com
themusclestudio@gmail.com
Wednesday, July 20, 2011
5/5/5 OHP & Bench
OHP
5x120,135,155
Bench
5x225,245,280
Incline DB Press
12x90, 8x100, 15x75
Pull Ups
7 sets x 4, 3 sets x 3
Dips
5 sets of 10
Jump Rope
6 sets of 100
Awesome Mile x 1
5x120,135,155
Bench
5x225,245,280
Incline DB Press
12x90, 8x100, 15x75
Pull Ups
7 sets x 4, 3 sets x 3
Dips
5 sets of 10
Jump Rope
6 sets of 100
Awesome Mile x 1
Tuesday, July 19, 2011
Conditioning
Prowler + 90 x 4 trips
Prowler ATW x 4 people
3 x 4 min rounds of Tabata
www.themusclestudio.com
themusclestudio@gmail.com
Prowler ATW x 4 people
3 x 4 min rounds of Tabata
www.themusclestudio.com
themusclestudio@gmail.com
Monday, July 18, 2011
Deadlifts
Block Deadlifts
5x405,455,495,505
Speed Pulls
3x305x3
Good Morning
15x95, 10x115,135
Bent BB Row
15,15,15x185
Kroc Row
21x110
Abs
Band Pulldowns 2 sets x 20 reps
Wheel x 10 reps
Jump Rope 400 reps throughout workout
Prowler + 90 x 6 trips
www.themusclestudio.com
themusclestudio@gmail.com
5x405,455,495,505
Speed Pulls
3x305x3
Good Morning
15x95, 10x115,135
Bent BB Row
15,15,15x185
Kroc Row
21x110
Abs
Band Pulldowns 2 sets x 20 reps
Wheel x 10 reps
Jump Rope 400 reps throughout workout
Prowler + 90 x 6 trips
www.themusclestudio.com
themusclestudio@gmail.com
Saturday, July 16, 2011
Heavy Conditioning - Tabata
Warm Up
:45/1:00 Josh Bryant Jump Rope Intervals x 6
Kettle Bell Swings & Clean & Press
Parisi Warm Up
Tabata King Class
Awesome Mile
:45/1:00 Josh Bryant Jump Rope Intervals x 6
Kettle Bell Swings & Clean & Press
Parisi Warm Up
Tabata King Class
Awesome Mile
Friday, July 15, 2011
Accessories
Close Grip
15,15,15,10
Cheat Curl
10,8,6,12
Shoulder Complex
21,21,21
Pressdowns
100 total reps
Face Pulls
100 total reps
DB "15" Curl
15
Awesome Mile x 1
www.themusclestudio.com
themusclestudio@gmail.com
15,15,15,10
Cheat Curl
10,8,6,12
Shoulder Complex
21,21,21
Pressdowns
100 total reps
Face Pulls
100 total reps
DB "15" Curl
15
Awesome Mile x 1
www.themusclestudio.com
themusclestudio@gmail.com
Thursday, July 14, 2011
3/3/3 Squat / Clean
Clean
3x135,155,175
Squat
3x315,365.405
Narrow Squat
3x10x185
Dbl KB Walking Lunge
20x35's,44's,53's
Leg Curl
4 sets of 10
Ab Wheel
3 sets of 10
Hanging Leg Raise
1x10
- Posted using BlogPress from my iPad
Wednesday, July 13, 2011
3/3/3 Bench
3x230,260,295 4x315(PR)
Incline DB
15x80,75,70
Pull Ups
10 sets of 3
Dips
5 sets of 10
Conditioning
Prowler Suicides x 1
Prowler +90 x 4 trips
www.themusclestudio.com
themusclestudio@gmail.com
Incline DB
15x80,75,70
Pull Ups
10 sets of 3
Dips
5 sets of 10
Conditioning
Prowler Suicides x 1
Prowler +90 x 4 trips
www.themusclestudio.com
themusclestudio@gmail.com
Tuesday, July 12, 2011
Monday, July 11, 2011
Jen Squat PR and 3/3/3 Deads
Jen Squat
1x225,(PR) 1x235(PR) 1x250 miss, plenty of strength just WAY below parallel.
Ric
Dead
3x350, 3x400, 7x450
GM
15x95, 15x145, 10x195
Double KB Swings
15x35's, 15,15x44's
Kroc Row
15x80, 30x100
Bent Row
15x135, 10,10,10x185
Abs
Band Ab Pulldown 2x20xAvg
Decline Sit Ups 15,15x10# behind head
Awful Mile
1xMike Miller Trail
This was harder than I thought it was going to be. Made even more difficult by the bugs I inhaled. I actually coughed up a live bug when I got back to the gym - Awesome!
Prowler will happen tonight.
- Posted using BlogPress from my iPad
Saturday, July 9, 2011
Conditioning +
Warm Up
Jump Rope x 100
KB Swing 40x53
Prowler +90 x 8 trips
Tire Flips x14
Face Pull / Pressdowns superset 5 sets of 20 each
1 x Awesome Mile
www.themusclestudio.com
themusclestudio@gmail.com
Jump Rope x 100
KB Swing 40x53
Prowler +90 x 8 trips
Tire Flips x14
Face Pull / Pressdowns superset 5 sets of 20 each
1 x Awesome Mile
www.themusclestudio.com
themusclestudio@gmail.com
Friday, July 8, 2011
5/3/1 Bench
Bench
5x240, 3x275, 4x305(PR)
Incline DB Bench
15,15,11x70
Pull Ups 10 sets of 2
Assisted 10,10x-80
Dips 7,8,10,12,12
Machine 20/200
Barbell Curls (Fat Gripz) 12x70, 10x95
BB 10,10x95
www.themusclestudio.com
themusclestudio@gmail.com
5x240, 3x275, 4x305(PR)
Incline DB Bench
15,15,11x70
Pull Ups 10 sets of 2
Assisted 10,10x-80
Dips 7,8,10,12,12
Machine 20/200
Barbell Curls (Fat Gripz) 12x70, 10x95
BB 10,10x95
www.themusclestudio.com
themusclestudio@gmail.com
Wednesday, July 6, 2011
5/3/1 Squat and Dead
Squat
5x330, 3x375, 3x420, 1x455
Kevin - HUGE gym PR of 455. Finally on the board for squats!
Deadlift
5x365, 3x415, 1x465, 1x515
Prowler +90
6 trips
1x Awesome Mile
5x330, 3x375, 3x420, 1x455
Kevin - HUGE gym PR of 455. Finally on the board for squats!
Deadlift
5x365, 3x415, 1x465, 1x515
Prowler +90
6 trips
1x Awesome Mile
Monday, July 4, 2011
Sunday, July 3, 2011
Urban Hill Sprints
10x40 yards between 2nd and 3rd and Seneca in downtown Seattle.
- Posted using BlogPress from my iPad
- Posted using BlogPress from my iPad
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