Hypertrophy lifting for back/bicep/shoulders
Single arm db row
40 lb x15
60 lb x10
70 lb x8
80 lb x8
Dumbbell Fly
20 lb x15
25 lb x12
30 lb x8
35 lb x8
Supersetted with front and lateral deltoid raises
15 lb, 10 reps full range, 10 reps short range, 3 sets
95 lb shoulder barbell press x10
3 sets
(The following done with 40 lb vest)
5 chin ups
8 bodyweight shoulder press
10 burpees
(vest off)
Bicep db curl
30 lb x12 (turned out)
35 lb x8 (hammer)
35 lb x8 (palms up)
35 lb x8 each arm (kneeling preacher)
35 lb x8 each arm (kneeling preacher again)
95 lb barbell assisted positive bicep curl
3 sets x8
Protein and trash talk with Court and Steve
Later went to Idols Gym.
10 side to side pull ups
10 slo-mo dips
10 side to side chin ups
5 one armed pull ups on assisted machine 150lbs.
4 one armed pull ups on assisted machine 135lbs.
2 one armed pull ups on assisted machine 120lbs.
Sunday=Rest, eat, rest, sleep.
Monday…
We did a good high level class, working on one arm push ups, shoulder presses, pull ups, sprints, single leg squats, pliometrics and more.
After, I hit the bike for 7.6 miles at 23.8MPH for 19 minutes of fun before the clients started coming in.
After the clients, I did the Sweet 16.
16 minutes of Tabata Intervals. Click the link for a bit of detail on this fun, grueling way to exercise.
Simply put, it is 20 seconds of intense-as-possible work, followed by 10 seconds of rest, repeated 8 times for the chosen exercise.
The Sweet 16, day 16 of the Ross Training Infinite Intensity program, uses heavy bag punching, bodyweight squats and push ups.
Round One: Heavy Bag (minutes 0-4)…feel your power decrease…
Round Two: Squats (minutes 5-8)…started at 20 the first round, ended at 17 on the last
Round Three: Heavy Bag (minutes 9-12)…feel what it feels like to lack power…
Round Four: Push Ups (minutes 13-16)…yeesh, not so much. Round one got to 10 before I had to go to my knees, by the last rounds I was getting to only five full pushes before having to use knees. Humbling to say the least.
Fran…from Crossfit
might wanna turn the volume down
21 Thrusters 95 lb
21 Pull Ups
15 Thrusters 95 lb
15 Pull Ups
9 Thrusters 95 lb
9 Pull Ups
Get there however you can.
Pete set the bar with a smart effort, breaking the larger sets into smaller sets like 7/7/7, setting an awesome first time mark of 7:04. I followed suit, breaking them into larger sets of 11/10, 8/7, 5/4.
Hit 6:05, would’ve broke 6:00 but I locked out and lost rhythm on the very last pull up.
That’s okay, previous PR was 13:38, dropped to 8:57 last time, and now 6:05. I’ll take it. Goal is four minutes.
Later, after lunch and a hardware run to get sand…
CORE CIRCUIT
5 standing wheel rollouts
20 Russian Twists with 25 lb ball
12 back extensions
6 side bends to each side w/ 80 lb. dumbbell
100 bicylce crunches
repeat circuit x3
and then, after a little rest
10 miles on the bike.
26:31, average speed 22.5 mph, focusing on a cadence of more than 100 at all times.
A good Saturday.
Thursday…
Rest, Eat, Sleep
Friday
GPP Workout #4
Ross Training workout from Infinite Intensity
-Burpees as explosive as possible
-Jumping jacks touch hands at top, touch hips at bottom
-Split runs, hands on top of head, touch flat fotted front and back
-Squats, parallel or better
-Push ups, arms to 90 degrees or chest to ground, feet or knees
30 seconds burpees (9)
30 seconds jumping jacks (37)
30 seconds split runs (55)
30 seconds burpees (9)
30 seconds jumping jacks (37)
30 seconds split runs (56)
30 seconds squats (23)
REST ONE MINUTE
30 seconds burpees (9)
30 seconds jumping jacks (38)
30 seconds split runs (57)
30 seconds burpees (9)
30 seconds jumping jacks (39)
30 seconds split runs (58)
20 seconds push ups (33)
REST ONE MINUTE
30 seconds burpees (10)
30 seconds jumping jacks (38)
30 seconds split runs (55)
30 seconds burpees (10)
30 seconds jumping jacks (40)
30 seconds split runs (60)
20 seconds squats (27)
REST ONE MINUTE
30 seconds burpees (10)
30 seconds jumping jacks (39)
30 seconds split runs (60)
30 seconds burpees (9)
30 seconds jumping jacks (38)
30 seconds split runs (60)
20 seconds push ups (27)
15 minutes of push, push, push, striving to hit numbers equal or greater in all sets.
Feels about the same as running a kilometer at full speed, resting one minute and going again.
Very nice and challenging.
Stretch, Big nice tuna salad, sam adams beer and the best pizza in the world at ANDIAMO.
Bring on the weekend.
We are adding a Saturday class at One pm. Come join us.
Monday was Work Capacity day, which meant that I got the pleasure of procuring a sledgehammer from the local hardware store as well as a tire from one of the less luxurious tire dealers in the city. I pulled up as three rough necks tossed old tires into the back of their pick up truck for disposal.
When I asked if they had any tires they wanted to get rid of, they gave me a funny look. I told them I wanted an old used tire they were going to throw out. They gave me a nice SUV tire which I cleaned up and used, although it proved to be a little weak and got replaced the next day….
Anyway….
10 minutes of:
-two 35 lb. dumbbell snatches per arm
-six burpees
repeat as many times as possible in ten minutes.
Followed immediately by….
10 minutes of 12 lb. hammer swing into tire, alternating sides every five swings
Finishing with…
5 minutes hitting the heavy bag, focusing on power, mixing in speed at the end to finish.
TUESDAY
I hit the local pool and did…
-300 yard warm up
-8 50 yard fly/free splits
-4 100 yard IM
-8 25 yard sprints, focusing on minimal breathing
-100 yard cool down
-big stretch
Went and played one sweaty game of full court pick up basketball at the local park. Played hard, lost. What to do when the rest of the guys on the pick up team are all at least 40 pounds overweight? RUN and GUN, alone.
Brute Strength Wednesday
A. Single arm dumbbell push press w/ 70 lb. db x4 each arm, 4 sets with 90 seconds rest
B. 100 lb. heavy bag shoulder (pick it up, get it on your shoulder) x8, 4 sets with 90 seconds rest
C1. Step ups onto 16 inch block w/ two 60 lb. db’s x6 each leg
C2. Deadlift w/ two 60 lb. db’s x8
4 super sets with 60 seconds rest in between
D1. 40 lb. weighted vest pull ups x5
D2. 40 lb. weighted vest ring dips x10
4 super sets with 60 seconds rest in between
The first three sets were completed, set four I failed on the fourth pull and the sixth dip.
FINISHER
Farmers Walk with two 80 lb. dumbbells…all this is is pick it up and walk until you can’t hold it any more, usually due to grip failure.
Three sets
Protein, sleep.
