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#11
12-17-2007, 07:24 PM
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Re: Training ADD
[ QUOTE ]
Good to see you still plugging away at it! [/ QUOTE ] It's easy now that school is out [img]/forum/images/graemlins/laugh.gif[/img] I even have a routine I think I'll stick to. ----- MONDAY, DECEMBER 17TH Strength Training - LOWER BODY Warm-up Recumbent Bike - 5 minutes A1. Front Squat (3x8) 95 x 5 (warm-up) 135 x 8 135 x 8 135 x 8 A2. Lying Leg Curl (3x8) 50 x 5 (warm-up) 95 x 8 95 x 8 95 x 8 B1. Hack Squat (3x8) 180 x 6 (too heavy) 140 x 8 140 x 8 B2. Romanian Deadlift (3x8) 185 x 8 185 x 8 185 x 8 C1. Alternating DB Lunge (3x8) 25s x 8 25s x 8 25s x 8 C2. Standing Calf Raise Machine (3x8) 300 x 8 300 x 8 300 x 8 Cool-down Recumbent Bike - 5 minutes 
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#13
12-20-2007, 02:14 AM
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Re: Training ADD
WEDNESDAY, DECEMBER 19TH
Strength Training - UPPER BODY Warm-up Elliptical - 5 minutes A1. Pull-up (3x8) bw x 8 bw x 8 bw x 7 A2. Incline DB Bench (3x8) 40s x 5 (warm-up) 70s x 8 70s x 8 70s x 6 B1. T-Bar Row (3x8) 90 x 8 90 x 8 90 x 8 B2. Seated DB Press (3x8) 50s x 8 50s x 7 50s x 6 C1. Barbell Curl (3x8) 80 x 8 80 x 7 70 x 8 C2. Overhead Rope Extension 100 x 8 100 x 8 100 x 8 Cool-down Elliptical - 5 minutes
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#14
12-21-2007, 09:35 PM
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Re: Training ADD
FRIDAY, DECEMBER 21ST
Skipped cardio yesterday because I wasn't feeling too well. Throat is a little sore but I had a decent day today. Power Training - FULL BODY A. Hang Power Clean (9 sets, wave-loading) 95 x 5 105 x 4 115 x 3 105 x 5 115 x 4 125 x 3 115 x 5 125 x 4 135 x 3 B1. MB Thruster Throw 3 sets @ 12 x 10 B2. MB Russian Twist 3 sets @ 12 x 10 B3. MB Sit-up 3 sets @ 12 x 10
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#15
12-21-2007, 11:56 PM
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Re: Training ADD
Nice work on the hang cleans and MB thrust trows. [img]/forum/images/graemlins/smile.gif[/img]
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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#16
12-23-2007, 12:25 AM
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Re: Training ADD
SATURDAY, DECEMBER 22ND
Still a little bit sick so I took it easy today. This was basically making up for Thursday's cardio day I missed. Might have to hit legs tomorrow depending on whether the gym is open on Monday. Cardio Treadmill - 20 mins
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#17
12-23-2007, 06:15 PM
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Re: Training ADD
[ QUOTE ]
SATURDAY, DECEMBER 22ND Still a little bit sick so I took it easy today. This was basically making up for Thursday's cardio day I missed. Might have to hit legs tomorrow depending on whether the gym is open on Monday. Cardio Treadmill - 20 mins [/ QUOTE ] Feeling better today buddy?
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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#18
12-24-2007, 08:16 PM
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Re: Training ADD
[ QUOTE ]
Feeling better today buddy? [/ QUOTE ] Got a 12 hour sleep last night and I feel great! A little soreness when I eat certain foods but that's it. Thanks for asking. MONDAY, DECEMBER 24TH Gym closed early so I didn't get to warm-up or cool-down like I like. First time trying squats with chains! Strength Training - LOWER BODY Warm-up Recumbent Bike - 3 minutes A. Deadlift (max-effort) 135 x 10 185 x 8 225 x 6 275 x 4 315 x 2 B. Chain Squat (5x5) 5 sets @ 135 + chains* x 5 *one holder chain plus 3 large chains and 1 small chain per side C. Seated Calf Raise (4x10) 4 sets @ 115 x 10 D. Swiss Ball Crunch (4x15) 4 sets @ bw x 15 *barely any rest between sets, gym was closing
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#19
12-26-2007, 07:20 PM
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Re: Training ADD
WEDNESDAY, DECEMBER 26TH
Lower back is still sore from DLs on Monday so I passed on rowing movements. Also avoided military press as I plan to do clean and press or some variation on Friday's power day. Didn't feel too strong today. It's my fault though; I've been really pigging on this holiday. Fourth and last christmas meal is tonight! Strength Training - UPPER BODY *Dynamic Warm-up* A1. Bench Press (3x6) 3 sets @ 165 x 6 A2. Pull-up (3x6) 3 sets @ bw x 6 B1. Incline Bench (3x6) 3 sets @ 135 x 6 B2. Chin-up (3x6) 3 sets @ bw x 6 C1. Band Pressdown (2x8) 2 sets @ 120 x 8 C2. Alt DB Curl (2x8) 2 sets @ 30s x 8 C3. DB Lateral Raise (2x8) 2 sets @ 15s x 8 *Static Stretching*
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#20
12-29-2007, 01:41 AM
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Re: Training ADD
FRIDAY, DECEMBER 28TH
So I chipped my tooth and loosened another one while practicing clean and presses with the bar. Not really sure what I was trying to do LOL. Tried snatch-grip DLs and zerchers for the first time. Power Training - FULL BODY "Dynamic Warm-up* A. Power Clean (5x5) 5 sets @ 135 x 5 B. Hang Clean and Press (3x3) 3 sets @ 115 x 3 C. Zercher Squat (2x5) 1 set @ 95 x 5 (warm-up) 2 sets @ 135 x 5 D. Snatch-grip Deadlift (2x5) 2 sets @ 185 x 5 E1. MB Russian Twist (3x10) 3 sets @ 12 x 10 E2. Cable Woodchop (3x10) 3 sets @ 40s x 10 *Static Stretching*
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