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  #11  
Old 12-17-2007, 08:24 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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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  #12  
Old 12-19-2007, 12:52 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Training ADD

TUESDAY, DECEMBER 18TH

Cardio
Elliptical Trainer - 10 minutes
Rowing Machine - 10 minutes
Speed Rope - 3 sets @ 2 minutes
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  #13  
Old 12-20-2007, 03:14 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 12-21-2007, 10:35 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 12-22-2007, 12:56 AM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Training ADD

Nice work on the hang cleans and MB thrust trows. [img]/forum/images/graemlins/smile.gif[/img]
__________________
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  #16  
Old 12-23-2007, 01:25 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 12-23-2007, 07:15 PM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default 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  
Old 12-24-2007, 09:16 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 12-26-2007, 08:20 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 12-29-2007, 02:41 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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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