SIX WEEK ASSESSMENTS.
Here it goes...
1 pounds
+.7% body fat
0 inches
That brings my grand total to:
35 pounds
10% body fat
18.50 inches
Other improvements were:
Bench Press (1RP Max): 120 pounds (Up 5 lbs)
Curls (5RP Max): 70 pounds (Up 5 lbs)
Squats (5RP Max): **didn't do them, knee**
Push Ups (2 Minutes): 53 (down 4)
Sit Ups (2 Minutes): 56 (down 6)
Bench Dips (2 Minutes): 51 (down 19, position is now correct)
Pull Ups (Til you drop): 7 (down 15, position is now correct)
Wednesday, August 25, 2010
Thursday, August 12, 2010
Day 224
STEPS & LADDERS.
Run two large laps.
Sprint, 20yds and back for 30 seconds, set of six.
Grab a step and 20lb dumbells. Bear crawl with the dumbells, forward 20yds, then in reverse 20yd. Step overs, 30 seconds. Step ups, left leg, 30 seconds. Step ups, right leg, 30 seconds. Repeat for three full sets.
Sprint, 20yds and back for 30 seconds, set of three.
In the push up position, 'walk' over the step, 30 seconds. Both hands on the step, jump side to side, feet hitting your butt, 30 seconds. Toe taps on the step, 30 seconds. Repeat for four full sets.
Run a large lap.
Run a dumpster sprint. Ladders, 30 seconds. Deck slams with the medicine ball, 30 seconds. Repeat for three sets.
Run a large lap.
Run a large lap.
Run two large laps.
Sprint, 20yds and back for 30 seconds, set of six.
Grab a step and 20lb dumbells. Bear crawl with the dumbells, forward 20yds, then in reverse 20yd. Step overs, 30 seconds. Step ups, left leg, 30 seconds. Step ups, right leg, 30 seconds. Repeat for three full sets.
Sprint, 20yds and back for 30 seconds, set of three.
In the push up position, 'walk' over the step, 30 seconds. Both hands on the step, jump side to side, feet hitting your butt, 30 seconds. Toe taps on the step, 30 seconds. Repeat for four full sets.
Run a large lap.
Run a dumpster sprint. Ladders, 30 seconds. Deck slams with the medicine ball, 30 seconds. Repeat for three sets.
Run a large lap.
Run a large lap.
Tuesday, August 10, 2010
Day 222
UPPER BODY ENDURANCE.
Warm up with two large laps.
Plank walk, with a push up, 20 yards and back. (In the push up position, hands together/feet together moving your hand and foot outward and inward together.)
Grab light weight dumbells (about 15lb). DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.
Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15. Hold a mid-shoulder press position, 20 seconds. Hold a mid-hammer curl position, 20 seconds. Hold a mid-in line press, 20 seconds. Mid skull crusher, hold for 20 seconds. Repeat all holds, each for 20 more seconds. Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15.
Two sets of 15 pull ups.
Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm. Hold a mid-Arnold press, 20 seconds. Hold a mid-curl, 20 seconds. Hold a bent over row, shoulders tight together, 20 seconds. Repeat all holds for 20 more seconds each. Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm.
Two sets of 15 pull ups.
50 bench dips. Run a small lap. Repeat for two sets.
Grab heavy dumbells (I used 35lb) and a stability ball. DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.
Four sets of 10 Chest press. The weight should be so heavy that you may only be able to do 8.
Plank walk, with a push up, 20 yards and back.
Run a large lap.
I did an additional 15 minutes on the eliptical machine.
Warm up with two large laps.
Plank walk, with a push up, 20 yards and back. (In the push up position, hands together/feet together moving your hand and foot outward and inward together.)
Grab light weight dumbells (about 15lb). DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.
Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15. Hold a mid-shoulder press position, 20 seconds. Hold a mid-hammer curl position, 20 seconds. Hold a mid-in line press, 20 seconds. Mid skull crusher, hold for 20 seconds. Repeat all holds, each for 20 more seconds. Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15.
Two sets of 15 pull ups.
Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm. Hold a mid-Arnold press, 20 seconds. Hold a mid-curl, 20 seconds. Hold a bent over row, shoulders tight together, 20 seconds. Repeat all holds for 20 more seconds each. Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm.
Two sets of 15 pull ups.
50 bench dips. Run a small lap. Repeat for two sets.
Grab heavy dumbells (I used 35lb) and a stability ball. DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.
Four sets of 10 Chest press. The weight should be so heavy that you may only be able to do 8.
Plank walk, with a push up, 20 yards and back.
Run a large lap.
I did an additional 15 minutes on the eliptical machine.
Monday, August 9, 2010
Day 221
LOWER BODY STRENGTH.
Warm up with two large laps.
Squats with the bar. Four sets of 8, getting heavier with each set.
Dead lifts with the bar. Four sets of 8, getting heavier with each set.
Partner 'A' pushes a 45lb plate 20yds and back while Partner 'B' does squat jumps until Partner 'A' gets back. Switch and repeat. Four full sets.
Run a large lap.
Partner 'A' uses the bar, with 10lb plates on each side, and does walking lunges, 20yds. Partner 'B' uses 25lb dumbells and does luggage lift squats until Partner 'A' is back. Switch and repeat. Three full sets.
One leg with 25lb dumbell straight leg dead lifts until Partner 'A' is done with squat lifts (with a barbell with 10lb plates on each side, lift to your chest, squat and when you go to stand, push the bar above your head, then back down). Switch and repeat. Four full sets.
Warm down with a large lap.
Warm up with two large laps.
Squats with the bar. Four sets of 8, getting heavier with each set.
Dead lifts with the bar. Four sets of 8, getting heavier with each set.
Partner 'A' pushes a 45lb plate 20yds and back while Partner 'B' does squat jumps until Partner 'A' gets back. Switch and repeat. Four full sets.
Run a large lap.
Partner 'A' uses the bar, with 10lb plates on each side, and does walking lunges, 20yds. Partner 'B' uses 25lb dumbells and does luggage lift squats until Partner 'A' is back. Switch and repeat. Three full sets.
One leg with 25lb dumbell straight leg dead lifts until Partner 'A' is done with squat lifts (with a barbell with 10lb plates on each side, lift to your chest, squat and when you go to stand, push the bar above your head, then back down). Switch and repeat. Four full sets.
Warm down with a large lap.
Friday, August 6, 2010
Day 218
ABS & CORE.
Warm up with two large laps.
Grab a partner. Partner 'A' does crunches, set of 50. Parnter 'B' does deck slams with a medicine ball until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does leg lifts, set of 30. Partner 'B' uses the medicine ball and goes diagnal (starting at the top left, swing it to the bottom right) for 15, then switch sides. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does scissor kicks, set of 20. Partner 'B' does 3-point deck slams until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does a small lap. Partner 'B', with the medicine ball, feet slightly off the ground in sitting position, bring the ball from side to side until Partner 'A' gets back. Switch and repeat for three full sets.
Partner 'A' does a dumpster sprint while Partner 'B' holds a low plank. Switch and repeat for two sets.
Run a large lap.
Warm up with two large laps.
Grab a partner. Partner 'A' does crunches, set of 50. Parnter 'B' does deck slams with a medicine ball until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does leg lifts, set of 30. Partner 'B' uses the medicine ball and goes diagnal (starting at the top left, swing it to the bottom right) for 15, then switch sides. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does scissor kicks, set of 20. Partner 'B' does 3-point deck slams until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does a small lap. Partner 'B', with the medicine ball, feet slightly off the ground in sitting position, bring the ball from side to side until Partner 'A' gets back. Switch and repeat for three full sets.
Partner 'A' does a dumpster sprint while Partner 'B' holds a low plank. Switch and repeat for two sets.
Run a large lap.
Thursday, August 5, 2010
Day 217
UPPER BODY STRENGTH.
Warm up with two large laps.
Chest press with the barbell, 8 reps, set of four while adding weight for three sets and negative press the fourth set (count to five while lowering the bar, quickly lift back up).
Curls with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Shoulder press with dumbells, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Skull crushers with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Curls with dumbells, 8 reps, set of four while going up in weight for three sets and negative press the fourth set.
20 bench dips, then 20 push ups, three full sets.
Warm up with two large laps.
Chest press with the barbell, 8 reps, set of four while adding weight for three sets and negative press the fourth set (count to five while lowering the bar, quickly lift back up).
Curls with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Shoulder press with dumbells, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Skull crushers with the curl bar, 8 reps, set of four while adding weight for three sets and negative press the fourth set.
Curls with dumbells, 8 reps, set of four while going up in weight for three sets and negative press the fourth set.
20 bench dips, then 20 push ups, three full sets.
Wednesday, August 4, 2010
Day 216
CARDIO BLASTER.
Warm up with a large lap.
Deck slams with a medicine ball, one minute. Step ups on a step, one minute, switching lead foot at 30 seconds. Sprint 20 yards, jog backwards back, one minute. Repeat for two full sets.
Five dumpster sprints.
Jump rope, one minute. Suicides (3 points, longest point 20yds out), one minute. Run in place, lifting the medicine ball from your chest to above your head, one minute. Repeat for two full sets.
Three dumpster sprints then a short lap.
Step overs on the step, one minute. Bear crawls, one minute. Up/downs, with the medicine ball, one minute. Repeat for two full sets.
Cool down with a large lap.
Warm up with a large lap.
Deck slams with a medicine ball, one minute. Step ups on a step, one minute, switching lead foot at 30 seconds. Sprint 20 yards, jog backwards back, one minute. Repeat for two full sets.
Five dumpster sprints.
Jump rope, one minute. Suicides (3 points, longest point 20yds out), one minute. Run in place, lifting the medicine ball from your chest to above your head, one minute. Repeat for two full sets.
Three dumpster sprints then a short lap.
Step overs on the step, one minute. Bear crawls, one minute. Up/downs, with the medicine ball, one minute. Repeat for two full sets.
Cool down with a large lap.
Tuesday, August 3, 2010
Day 215
LEGS & ABS.
Warm up with two large laps.
With heavy weights, straight leg dead lifts, set of 15. Walking lunges, stopping every step to do three stationary lunges, 20 yards. 50 full sit ups. Repeat walking lunges with stationary lunges, 20 yards. Repeat for two full sets.
Run a small lap.
With 25lb dumbells, do 20 squats. With a 25lb plate, alligater crawl 20 yards. 50 leg lifts. Alligator crawl back 20 yards.
Run a small lap.
With 25lbs dumbells, do 20 more squats. Inch worm 20 yards. 50 more leg lifts. Inch worm back 20 yards.
Run a small lap.
Grab a step. With the step behind you, one foot on it, stationary lunges, set of 15, then hold for 15 seconds, flutter out for a set of 10. Switch legs and repeat. Squat jumps, with step between your legs, in squating position, jump up onto the step and jump down, set of 20. Repeat for two full sets.
With step in front of you, foot on step, back leg in lunge position, step up while bringing knee up, then back down, set of 15, hold, then flutter for 30 seconds. Switch legs and repeat. Two full sets.
Warm up with two large laps.
With heavy weights, straight leg dead lifts, set of 15. Walking lunges, stopping every step to do three stationary lunges, 20 yards. 50 full sit ups. Repeat walking lunges with stationary lunges, 20 yards. Repeat for two full sets.
Run a small lap.
With 25lb dumbells, do 20 squats. With a 25lb plate, alligater crawl 20 yards. 50 leg lifts. Alligator crawl back 20 yards.
Run a small lap.
With 25lbs dumbells, do 20 more squats. Inch worm 20 yards. 50 more leg lifts. Inch worm back 20 yards.
Run a small lap.
Grab a step. With the step behind you, one foot on it, stationary lunges, set of 15, then hold for 15 seconds, flutter out for a set of 10. Switch legs and repeat. Squat jumps, with step between your legs, in squating position, jump up onto the step and jump down, set of 20. Repeat for two full sets.
With step in front of you, foot on step, back leg in lunge position, step up while bringing knee up, then back down, set of 15, hold, then flutter for 30 seconds. Switch legs and repeat. Two full sets.
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