tag:blogger.com,1999:blog-17589426929534974262024-03-08T02:41:34.940-08:00Red Headed Racerweights, kettlebells, and sprints!Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.comBlogger515125tag:blogger.com,1999:blog-1758942692953497426.post-17195734535109005632014-04-17T06:41:00.000-07:002014-04-17T06:41:02.894-07:00week of april 7monday- <br />
bench press 5x5 (125, 125, 115, 115 115)<br />
DB chest press 5x5 (35)<br />
cable press 5x5 (50)<br />
cable fly 5x5 (35)<br />
dub pullover 5x5 (35)<br />
<br />
cable pressdown 5x5 (70)<br />
bench dips 4x10<br />
tricep extension 4x10 (35)<br />
<br />
<br />
Tuesday<br />
circuit 5 round<br />
20jumping jacks<br />
20 swings<br />
20 squats<br />
<br />
circuit 3 rounds<br />
40jumping jacks<br />
40 mountain climbers<br />
10 squats<br />
<br />
15 min rowing - 3000M<br />
<br />
<br />
Wednesday -Legs<br />
5 Sets of Squats, 155 x5<br />
4 Sets of Leg Presses 225x5<br />
4 sets of stiff deeds 4x10 (90)<br />
4 Sets of Leg Extensions, last two sets drop sets x 10 reps 85<br />
4 Sets of Lying Leg Curls x 10 reps 70<br />
5 Sets of Calves raises on the Leg press Machine 3x20 (225)<br />
<br />
thursday- rest<br />
<br />
Friday- back and biceps<br />
<br />
saturday- shoulders/abs<br />
<br />
sunday- 10 mile run<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-42462210826033546802014-03-17T07:46:00.002-07:002014-03-17T07:46:35.155-07:00week of march 10Monday:Legs/cardio<br />
<br />
Leg press 4x10 (315)<br />
Calf raise 4x20 (315)<br />
<br />
Squats 5x5 (135,175,175,175,155)<br />
Step ups <br />
3x10 each leg (2 x25 kb)<br />
<br />
Plié squat 4x10(80)<br />
TRX BW squats 4x20<br />
<br />
5 minute rowing<br />
<br />
tuesday: rest<br />
<br />
<br />
Wednesday: chest/shoulders/cardio<br />
incline bench 5x5 (95, 95, 95, 85, 85)<br />
db chest press 4x10 (35)<br />
DB shoulder press 4x10 (27.5, 27.5, 25, 22.5, 22.5)<br />
decline pushups 2x10<br />
barbell shoulder press 4x10 (55)<br />
<br />
20 min 20/40 intervals treadmill 9.0 mph @ 2 % incline<br />
<br />
<br />
thursday: rest<br />
<br />
friday: back/deadlifts<br />
deadlifts 5x5 @175<br />
stiff deads 4x10 @100<br />
one armed rows 4x10 @35<br />
assisted pull-ups 5x5 (55, 40, 40, 55, 70)<br />
lat pull 5x5 (120, 120, 120, 110, 110)<br />
<br />
circuit:<br />
50 jumping jacks<br />
50 squats<br />
<br />
<br />
saturday: circuit<br />
8 sets<br />
25 jumping jacks<br />
25 swings<br />
25 squats <br />
20 walk outs<br />
<br />
<br />
sunday: 2 run @ 20minRed Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-51233647738928445612014-03-07T11:52:00.002-08:002014-03-10T08:35:34.363-07:00week of march 2Sunday: KB swings<br />
20 minute timer<br />
1 handed swings with 40lb, top of the minute.<br />
<br />
Monday:Legs/cardio<br />
<br />
Leg press <br />
4x10 (295)<br />
Calf raise <br />
4x20 (295)<br />
<br />
Squats 5x5 (135,175,175,175,155)<br />
<br />
Step ups <br />
3x10 each leg (2 x20 kb)<br />
<br />
Plié squat<br />
4x10(75)<br />
<br />
10 minute rowing<br />
<br />
tuesday: swings<br />
10x5 @24kilo<br />
<br />
<br />
Wednesday: chest/shoulders/cardio<br />
incline bench 5x5 (95, 105, 95, 95, 85)<br />
db chest press 4x10 (30)<br />
DB shoulder press 4x10 (25, 25, 25, 22.5, 22.5)<br />
decline pushups 2x10<br />
barbell shoulder press 4x10 (45)<br />
<br />
20 min 20/40 intervals treadmill 8.4 mph @ 2 % incline<br />
<br />
3x25 pushups<br />
<br />
<br />
thursday: swings<br />
20x10 @24kg<br />
<br />
friday: back/deadlifts<br />
deadlifts 5x5 @185<br />
stiff deads 4x10 @90<br />
one armed rows 4x10 @30<br />
assisted pull-ups 5x5 (55, 40, 40, 55, 70)<br />
inverted rows 5x5<br />
lat pull 5x5 (120, 120, 120, 110, 110)<br />
<br />
circuit:<br />
50 jumping jacks<br />
50 mountain climbers<br />
45 jumping jacks<br />
45 squats<br />
40 jumping jacks<br />
40 mountain climbers<br />
35 jumping jacks<br />
35 squats<br />
30 jumping jacks<br />
30 alternating lunges<br />
<br />
saturday: circuit<br />
<br />
4 sets<br />
25 jumping jacks<br />
25 swings<br />
25 squats <br />
20 walk outs<br />
<br />
4 sets barbell circuit (40 lbs)<br />
8 shoulder press <br />
8 Bentover row<br />
8 stiff deads<br />
8 front squats<br />
<br />
<br />
sunday: 3 mile run @ 32minRed Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-21294711400719212932014-03-03T07:10:00.000-08:002014-03-10T08:34:21.081-07:00week of feb 22saturday feb 22:<br />
all day SFG workshop- great class! <br />
<br />
<br />
sunday/monday- sick<br />
<br />
tuesday- 10x10 swings, 2 sets of TGU practices (no weight)<br />
<br />
wednesday; 10x20 swings, 5x5 goblet squats, 12x20/40 treadmill sprints , 4x20 walkouts, 4x20 jump squats, 4x20 jumping jacks<br />
<br />
<br />
<br />
thursday: simple and sinister, day 1<br />
early morning 10x10 swings with 40 lbs<br />
<br />
mid morning: legs and shoulders<br />
5x5 deadlift (165 165 185 185 185)<br />
<br />
Leg press 5x8 315<br />
<br />
Calf raise 4x20 315<br />
<br />
Assisted chins 5x5 (40 40 40 55 55)<br />
<br />
Assisted dips 4x10 55<br />
<br />
Shoulder press 5x3 (27.5 30 30 30 30)<br />
<br />
Swings 5x10<br />
24kg<br />
<br />
Bw squats 2x50<br />
<br />
<br />
<br />
Friday kettlebells <br />
<br />
20 min timer<br />
<br />
4 sets of 15 sw, 4 goblet squat (40lb)<br />
<br />
4 tgu each side with 25<br />
<br />
4 sets of 10 swings <br />
<br />
<br />
<br />
Saturday chest triceps cardio <br />
<br />
Bench press 5x5 (125 125 125 125 125)<br />
<br />
Db chest 2x10, 30<br />
2x5 40<br />
<br />
Decline chest 4x10 (65, 75)<br />
<br />
Triceps overhead press 2x5 35<br />
2x10 25<br />
<br />
Push-ups 3x20<br />
Rope press down 4x10 60<br />
<br />
Push-ups 3x10<br />
<br />
25 minute treadmill (10 min uphill. 10 min jog. 5 min walk)<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-50546751998700071462014-02-19T07:13:00.000-08:002014-02-19T07:13:20.086-08:00week of feb 16Sunday:<br />
2 mile hike<br />
1.5 hour bikram yoga class<br />
<br />
Monday:<br />
25 min KB swing practice<br />
<br />
Tuesday: Legs<br />
leg press 5x5 (270, 315)<br />
calf raise 5x15 (270, 315)<br />
step ups 3x10 each leg (with 25 lb Kbs)<br />
double clean and press 5x10 (25 lb Kbs)<br />
<br />
Wednesday: Pull<br />
Deadlifts 10x2 (185), 3x1 (205)<br />
KB swings 10x10 (45)<br />
pullups 5x3 (40), 4x2 (25)<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-4934915110311218562013-11-22T08:47:00.000-08:002013-11-22T08:47:34.284-08:00week of sept 29sunday<br />
5x5 heavy weights<br />
<br />
Squat 135 155 165 175<br />
<br />
Leg press 270 295<br />
<br />
Db chest press 35<br />
<br />
Shoulder press 60<br />
<br />
<br />
monday<br />
<br />
Doubles 2 kbs<br />
<br />
5 Sets of 10<br />
Clean and press (25)<br />
2 h swings (25)<br />
<br />
5 Sets of 5<br />
Suitcase deadlift (45)<br />
Double snatches (20)<br />
<br />
5 Sets of 5<br />
Clean (25)<br />
Squat (25)<br />
<br />
Singles <br />
<br />
5 sets of 10 singles <br />
Windmill 25<br />
2h swing 45<br />
<br />
5 sets of 5 singles<br />
Goblet squat 45<br />
Stiff dead 45<br />
<br />
<br />
tues/wed- rest<br />
<br />
thurs<br />
5x5<br />
leg press (270)<br />
calf raises<br />
squat jumps 4x10<br />
5x5 stiff deads (90)<br />
5x5 bench press (105, 115, 105)<br />
5x5 shoulder press (65)<br />
push ups 50<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-37908567333802444522013-09-30T07:53:00.000-07:002013-09-30T07:53:31.011-07:00week of sept 23Monday morning:<br />
conventional Deadlift:<br />
1. 145×5/3<br />
2. 150×5/2<br />
3. 155×5<br />
4. 160×5<br />
5. 165×3/2<br />
6. 170×3<br />
7. 175×3<br />
8. 180×2<br />
9. 185×2<br />
10. 205x1<br />
<br />
assisted pullups<br />
70x5/2<br />
55x5/3<br />
40x5<br />
25x4<br />
<br />
<br />
tuesday:<br />
30 min KB workout<br />
snatch sets of 10x10<br />
double clean and squat with 20s<br />
<br />
wednesday<br />
35 min KB workout<br />
2H Swings with 45 lb sets of 20<br />
pushups, sets of 20<br />
<br />
total 300 reps each<br />
<br />
thurs / fri<br />
<br />
rest<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-66233510902119021632013-09-22T08:00:00.000-07:002013-09-22T08:00:04.514-07:00week of sept 16Monday<br />
40 KB workout<br />
<br />
32 min swings with 40lb <br />
Sets of 20 2h followed by10 1h each side<br />
<br />
4 sets of 20 figure 8 with 35<br />
<br />
tues/wed- rest<br />
<br />
thurs- lifting day<br />
leg press- 4x10 @ 270<br />
squat jump 2x20<br />
<br />
stiff deadlift 4x10 @ 60 lb <br />
jump junge 2x20<br />
<br />
incline bench 4x5 (95, 95, 95, 85)<br />
pushups 3x20<br />
<br />
db chest press 4x10 @ 25<br />
decline pushups 2x10<br />
elevated pushups 2x10<br />
<br />
low row 4x10 @80<br />
vertical row 3x10<br />
<br />
assisted pull-ups 5x5 @ 70<br />
<br />
<br />
Saturday<br />
Deadlift<br />
<br />
5x5 185<br />
2x5 205<br />
5x1 225<br />
<br />
Barbell press<br />
4x10 65Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-82348978392607148472013-09-12T08:25:00.001-07:002013-09-14T07:29:11.722-07:00this weekmon- 530 kettlebell class<br />
<br />
wed- 530 kettlebell class<br />
<br />
thurs- <br />
15 min treadmill sprints<br />
<br />
4 rounds of<br />
10 box jumps<br />
20 kb swings<br />
20 med ball wall balls<br />
<br />
4 rounds of<br />
20 med ball squat toss<br />
20 jumping jacks<br />
20 med ball twists<br />
<br />
4 rounds of<br />
20 push-ups<br />
20 squat jumps<br />
20 mountain climbers<br />
<br />
<br />
fri- 30 min KB swing and snatch workout<br />
<br />
sat<br />
Benchpress 5x5 95<br />
Db chest press 4x10 35, 30<br />
Push-ups 4x10<br />
<br />
Hack squat 4x10 180<br />
Back squat 4x10 135<br />
<br />
Shoulder press 4x10 45<br />
Bent over row 4x10 45<br />
<br />
<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-41950876132651671042013-09-03T09:53:00.001-07:002013-09-03T09:53:12.795-07:00tuesdayLegs<br />
<br />
Leg press<br />
1x10 235<br />
5x8. 270<br />
<br />
Calf raise <br />
1x20 235<br />
5x10 270<br />
<br />
Leg curl <br />
5x5 85<br />
<br />
Plié squat<br />
5x10 75<br />
<br />
Leg extension<br />
5x8 85<br />
<br />
Bench press<br />
5x5 115 115 115 105 105<br />
<br />
Kb swing practice for 15 min Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-62878319069873978902013-08-26T14:53:00.000-07:002013-08-26T14:53:43.411-07:00mondaygood workout this morning, 3 circuits:<br />
<br />
barbell complex with 50 lbs, 4 rounds<br />
deadlift<br />
upright row<br />
press<br />
bentover row<br />
stiff legged deadlift<br />
<br />
15 min kettlebell swings with 40lbs. <br />
20 reps, every min on the min<br />
<br />
stepmill- 12 min intervals<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-33778936068716578462013-08-20T19:46:00.002-07:002013-08-20T19:46:20.278-07:00updatesaturday:<br />
<br />
Barbell complex 6 exercises x8 reps x3 sets with 50 lbs<br />
<br />
Superset stiff deads with overhead press 4x10 with 60<br />
<br />
Hex dead lifts 5x5 185 <br />
4x10 135<br />
<br />
Med ball ab work 10 mins <br />
<br />
<br />
tuesday:<br />
<br />
Leg press <br />
5x5 280<br />
2x5 305<br />
<br />
Calf raise <br />
4x20<br />
<br />
Shoulder press <br />
4x10 25<br />
3x5 20<br />
<br />
Waking lunges<br />
4x10 each leg 25 lb kb each hand<br />
<br />
Plié squat <br />
4x10 70<br />
<br />
Jump squats<br />
4x10<br />
<br />
Single leg deadlift<br />
4x10 25 lb kb each hand<br />
<br />
Med ball wall ball <br />
4x20<br />
<br />
Med ball squat toss<br />
4x20<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-22032377056961492142013-08-13T07:46:00.002-07:002013-08-13T07:46:28.783-07:00workoutssaturday:<br />
kettlebell swing practice (20 min)<br />
<br />
sunday:<br />
track workout 1 mile of jogging/sprinting (with kids)<br />
treadmill workout 30 mins of hills, sprints, then half mile jog<br />
<br />
monday: rest<br />
<br />
tuesday:<br />
snatch practice (25 and 35)- 25 minutesRed Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-16563910807613939202013-08-08T08:06:00.001-07:002013-08-08T08:06:02.709-07:00thursday!Incline bench<br />
5x95<br />
5x95<br />
10x65 (x3)<br />
<br />
Db chest press<br />
2x10 (35)<br />
2x10 (30)<br />
<br />
Bent over row<br />
4x10(30)<br />
<br />
Shoulder press<br />
4x10 (22.5)<br />
<br />
Leg press<br />
4x10 (305)<br />
<br />
Calf raise<br />
4x15 (305)<br />
<br />
Kb swing and snatch practice with 35lb for 10 min Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-77187721782987928472013-08-05T08:16:00.001-07:002013-08-05T08:16:44.984-07:00back from vacation10 days in the woods, hiking, napping and playing with kiddos. now i'm back and ready for the heat.<br />
<br />
<br />
friday: <br />
<br />
Hex deads<br />
135x10<br />
185x5<br />
205x5<br />
185x5<br />
185x5<br />
185x4<br />
<br />
Leg press<br />
225x10 (4 sets)<br />
<br />
Calf raise<br />
225x20 (4 sets)<br />
<br />
Assisted pull up. <br />
6x5 with 90 pound <br />
<br />
Low row 4x10 @80<br />
<br />
Shoulder press 5x6 @60<br />
<br />
Uphill walk 15 min @ 15 percent 3.5 mph<br />
Stair climber 10 min intervals <br />
<br />
<br />
Saturday:<br />
20 min of intervals on treadmill 20/40 @9.5mph<br />
then medicine ball work for 80 reps.Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-87253464816703590122013-07-11T07:47:00.000-07:002013-07-11T07:47:06.872-07:00wednesday weightsHex dead<br />
1x8 135<br />
1x5 185<br />
1x5 215<br />
1x2 225<br />
4x5 185<br />
<br />
Incline bench<br />
5x8. 95<br />
<br />
Front squat. 60<br />
5x10<br />
<br />
DB pullover<br />
5x8 40Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-81123080957979820602013-06-19T07:53:00.000-07:002013-06-19T07:53:52.659-07:00week of june 17monday<br />
4 min snatch test with 25 lb<br />
20 min KB swings with 40 lb<br />
<br />
tuesday<br />
morning<br />
40 min kettlebells<br />
afternoon baseball practice<br />
<br />
evening weights<br />
bench press 5x5 (115, 115, 95, 95, 95)<br />
stiff legged dead lift 4x10 (100 90, 90 , 90)<br />
shoulder press 4x10 (60)<br />
leg press 4x15 (225)<br />
calf raises 4x20 (225)<br />
bentover row 4x10 (70)<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-21559689175331506522013-06-17T07:47:00.000-07:002013-06-17T07:47:10.104-07:00week of june 10monday<br />
20 min KB swings with 40 lb<br />
3 min snatch test with 25 lb<br />
<br />
tuesday<br />
baseball practice<br />
<br />
wednesday<br />
3min snatch test with 25 lb<br />
20 min kb swings with 40 lb<br />
40 lb press practice<br />
<br />
friday:<br />
<br />
3min snatch test with 25 lb<br />
20 min kb swings with 40 lb<br />
40 lb press practice<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-26047403194420064392013-06-07T08:48:00.000-07:002013-06-12T09:10:22.213-07:00week of june 3Monday:<br />
KB swings! <br />
25 min- 20 swings on the minute. with 25lb.<br />
<br />
Tuesday- baseball practice<br />
<br />
Wed- <br />
KB swings 20 mins with 25 lbs<br />
3 mins snatches<br />
<br />
Fri-<br />
5 min snatch tes with 25 lbs (90 reps)<br />
20 min of swings<br />
3 min of presses<br />
<br />
<br />
Saturday<br />
Leg press 5x5 270<br />
Calf raise 5x20 270<br />
Hex squat 15, 10, 5, 5, 5, @135<br />
Squat 15, 10, 5, 5, 5 @ 115<br />
<br />
Sunday <br />
Inclined bench 95 5x5<br />
Bench. 115 105 95 95 95. 5x5<br />
Shoulder press 60. 5x5<br />
Bent over row 60. 4x10<br />
Overhead db raise 40 4x10<br />
Lat pull 100 5x5<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-61907877400363971292013-05-28T08:51:00.002-07:002013-06-03T08:17:10.756-07:00week of may 28Sunday <br />
Bench press 4x5 115<br />
2x8 105<br />
<br />
Incline Bench<br />
2x5 85<br />
3x8 65<br />
<br />
Db pullover<br />
2x10 40<br />
<br />
Db chest press<br />
4x10. 35<br />
<br />
Overhead press<br />
1x10 60<br />
3x10 40<br />
<br />
Bicep curl<br />
3x10 30<br />
<br />
Triceps overhead press <br />
3x10 35<br />
<br />
Uphill walk 15 min <br />
<br />
<br />
<br />
Tuesday-<br />
assisted pull-up 4x10<br />
bentover row (reverse grip) 4x10 @70<br />
stiff deadlift 4x10 @90<br />
<br />
kb swings, Rh, Lh, both, sets of 60 for 20 min<br />
<br />
wed-<br />
3 rounds of 8 reps barbell complex- 40lb<br />
deadlift<br />
upright row<br />
front squat<br />
overhead press<br />
lunge<br />
bentover row<br />
stiff dead<br />
<br />
jump squats<br />
jump lunges<br />
<br />
kb swings- double 18 lbs<br />
<br />
thurs:<br />
morn - 15 min KB swings with 25<br />
<br />
afternoon- <br />
deadlift<br />
hang clean<br />
chin up<br />
<br />
2 mile run<br />
<br />
saturday<br />
Leg press 12x90, 10x135, 8x180, 6x225, 12x180<br />
<br />
Plié squat 4x8. 180<br />
<br />
Seated calf raise 12x45 10x55. 8x65 6x75. 12x65<br />
<br />
Squats 12x65, 10x85, 8x95, 6x115, 12x95<br />
Machine leg press calf raise 12x90, 10x120, 8x130, 6x160, 12x130<br />
<br />
15 min elliptical<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-32563952182704697392013-05-28T08:50:00.003-07:002013-05-28T08:50:22.965-07:00week of may 20Tuesday - weights. Leg press front squat press plié squat. Overhead extension. <br />
<br />
Wed- kb snatches. Sprints. Kb press and swings. <br />
<br />
Friday- 20@ 20/40 sprints @ 10 mph<br />
Then kb swings. Then double cleans and double snatches. <br />
<br />
Saturday:<br />
Hex dead lifts <br />
10x135<br />
5x5 @ 185<br />
<br />
Leg press 4x15 @ 225<br />
<br />
Calf raise 4x25@225<br />
<br />
Squat 4x10 135<br />
<br />
1 mile run Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-71200975309148216092013-05-17T08:03:00.001-07:002013-05-17T08:03:45.204-07:00week of may 13Monday:<br />
<br />
Hack squat. 4x10 180<br />
Leg press 4x15 135<br />
Calf press 4x25 135<br />
Front squat 4x10. 50<br />
Stiff deads 4x10 50<br />
Lunges 4x10 each leg 20 lb db<br />
Push-ups 3x30<br />
<br />
Wednesday:<br />
Bench press<br />
Shoulder press db<br />
Reverse fly<br />
Bent over row <br />
Upright row<br />
Tricep press <br />
Barbell press <br />
Kb swing 200<br />
<br />
<br />
Friday-<br />
Hex deadlift <br />
4x10 135<br />
3x5 185<br />
<br />
Bent over row 70<br />
4x10<br />
<br />
Hex dead <br />
3x1. 215<br />
<br />
Stiff legged dead. 95<br />
4x15<br />
<br />
Lat pull <br />
4x8. 90<br />
<br />
Med ball tosses And twists 14 lb<br />
3 sets of 20 <br />
<br />
Plie squat 65<br />
4x15<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-40147957015531230812013-05-14T08:53:00.000-07:002013-05-14T08:53:03.732-07:00week of april 29Monday:<br />
hex deadlifts-<br />
135x10<br />
185x5<br />
185x5<br />
185x5<br />
135x8<br />
<br />
hack squats<br />
4 sets of 15x135<br />
<br />
hang cleans<br />
4 sets of 10x60<br />
<br />
overhead press<br />
4 sets of 10x60<br />
<br />
<br />
friday:<br />
weights -forgot to write it all down<br />
<br />
Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-3443235341863168722013-04-26T12:32:00.002-07:002013-04-26T12:32:40.591-07:00week of april 20saturday:<br />
<br />
Hack squat (135)<br />
Alternating lunges (40)<br />
Plié squat (60)<br />
Single leg dead lift (40) <br />
High volume dead lift (90)<br />
<br />
<br />
Cardio circuit<br />
50 jumping jacks<br />
50 mountain climbers<br />
50 squats <br />
<br />
3 rounds<br />
<br />
<br />
Tuesday 30 min yoga <br />
<br />
<br />
Wed<br />
Db shoulder press 22.5 4x10<br />
Assisted pull up 5x5<br />
Lat row 70 4x10<br />
Incline bench 85 5x5<br />
Leg press 175 4x10<br />
Plié squat 55<br />
<br />
Thursday<br />
<br />
Bench press 105x5<br />
Stiff dead lifts 135x5<br />
Squat 185x 5, 135x10 4 rounds Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0tag:blogger.com,1999:blog-1758942692953497426.post-77693025384218590762013-04-13T12:03:00.001-07:002013-04-22T06:48:29.566-07:00week of april 8took most of the week off to visit with my folks, rest and do house renovations.<br />
<br />
so ...heres' this week's workout:<br />
<br />
Monday april 9:<br />
incline press<br />
65, 75, 95,100,95,85<br />
<br />
overhead press<br />
60,60,60,60<br />
<br />
SL dead<br />
60<br />
90<br />
100<br />
100<br />
100<br />
<br />
Wednesday:<br />
Bench <br />
95<br />
105<br />
115<br />
125<br />
115<br />
<br />
Db press<br />
40<br />
35<br />
35<br />
<br />
Stiff<br />
80<br />
100<br />
100<br />
100<br />
<br />
Plié squat75<br />
<br />
Leg press<br />
135<br />
<br />
<br />
saturday:<br />
back squat<br />
2x8 (135, 155)<br />
5x5 (195, 200, 200, 200, 200)<br />
<br />
hex deadlift<br />
2x8 (135)<br />
5x3 (185)<br />
<br />
bentover row<br />
5x8 (90)<br />
<br />
kb swings <br />
6x20 (40lbs)Red Headed Racerhttp://www.blogger.com/profile/04094435116486188453noreply@blogger.com0