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#31
01-05-2008, 05:40 AM
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Re: Training ADD
FRIDAY, JANUARY 4TH
LOWER BODY RECUMBENT BIKE - 5 minutes DYNAMIC WARM-UP - broomstick twists, front and side leg swings, groiners, bodyweight lunges A1. FRONT SQUAT 5x5 45 x 5 (warm-up) 95 x 5 (warm-up) 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 A2. WEIGHTED DECLINE CRUNCH 5x12 35 x 12 35 x 12 35 x 12 35 x 12 35 x 12 B1. ROMANIAN DEADLIFT 5x5 95 x 5 (warm-up) 135 x 5 (warm-up) 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 B2. SEATED CALF RAISE 5x12 100 x 12 100 x 12 100 x 12 100 x 12 100 x 12 C. JUMP ROPE 3x1min 1 min 1 min 1 min Did some static stretching between jump rope sets. 
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#32
01-08-2008, 07:05 AM
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Re: Training ADD
MONDAY, JANUARY 7TH
First day back at the campus gym. Needless to say, it was packed. UPPER BODY FLAT DB BENCH PRESS 40s x 5 (warm-up) 60s x 5 (warm-up) 80s x 5 80s x 5 BENT OVER BARBELL ROW 95 x 5 (warm-up) 145 x 5 145 x 5 DB SHOULDER PRESS 60s x 5 60s x 5 WIDE-GRIP PULL-UPS bw x 5 bw x 5 OVERHEAD ROPE EXTENSION p12 x 8 p12 x 8 ALTERNATING DB CURL 40s x 5 40s x 5 WRIST ROLLER 10 x 1 10 x 1 10 x 1 BAND EXTERNAL ROTATION green x 12 green x 12 green x 12
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#33
01-11-2008, 03:27 PM
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Re: Training ADD
Campus gyms suck!
Hope you're starts to clear up pretty soon, or just "borrow" one of their barbells and some plates for the dorm. [img]/forum/images/graemlins/wink.gif[/img]
__________________
CPT, AKC, CF Level 1 MY BLOG Certified Personal Trainer Certified Kettlebell Instructor Level 1 Crossfit Instructor
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#34
01-15-2008, 12:25 AM
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Re: Training ADD
MONDAY, JANUARY 14TH
Haven't updated in awhile but I have been working out M-W-F. Thinking about switching to a push-legs-pull split to change it up a little bit. I am currently sick but I still had a pretty decent workout. PUSH DAY Bench Press 95 x 8 115 x 6 135 x 5 155 x 5 175 x 5 Lower the bar slowly while exploding during the concentric. 175 felt like light-weight so I'm going to add 5lbs next week. Incline DB Bench 65s x 8 65s x 8 65s x 7 DB Shoulder Press 50s x 7 50s x 6 Parallel Dip bw x 8 bw x 8 3 sets of rotator cuff exercises with bands
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#35
01-16-2008, 03:44 PM
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Re: Training ADD
WEDNESDAY, JANUARY 16TH
Still sick and didn't get too much sleep last night due to an 8:30am class I had to attend. Took a couple advils and drank a large coffee pre-workout, though. First time doing box squats in awhile. LEG DAY Box Squat 115 x 8 (no box) 135 x 6 (no box) 135 x 5 155 x 5 185 x 5 Leg Press 270 x 8 320 x 8 360 x 6 DB Step-up 35s x 8 each leg 35s x 8 each leg Seated Calf Raise p12 x 8 p12 x 8 Then 3 sets of abs followed by 5 mins of the bike and lots of stretching.
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#36
01-21-2008, 06:17 PM
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Re: Training ADD
January 21st, 2007
Forgot to write it Saturday's workout. Here is today's... felt really strong. UPPER Incline DB Bench 75s x 6 80s x 6 Barbell Row 155 x 6 155 x 6 Seated DB Press 65s x 6 65s x 4 + 2 negs Pull-up bw x 8 bw x 7 Parallel Dip bw x 10 bw x 8 Alt DB Curl 40s x 8 40s x 8 Then did a set of wrist rollers, 2 sets of external rotations with bands, and 15 mins on the bike.
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#37
01-22-2008, 10:00 PM
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Re: Training ADD
Tuesday, January 22nd
Felt really sick today... took it easy after the front squats. LOWER Front Squat 155 x 6 155 x 6 Romanian Deadlift 205 x 6 205 x 6 Leg Press 320 x 6 320 x 6 Seated HS Leg Curl 70 x 8 70 x 8 DB Lunge 25s x 8 25s x 8 Standing Calf Raise 500 x 10 500 x 10 Then did 3 sets of abs and 15 mins on the bike.
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#38
01-30-2008, 10:50 PM
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Re: Training ADD
Been sick [img]/forum/images/graemlins/frown.gif[/img] Workouts from Monday and Wednesday.
UPPER BODY - Jan 28th A1. Barbell Row - 2 sets @ 135 x 6 A2. Incline DB Bench - 2 sets @ 75s x 6 B1. Wide-Grip Pull-up - 2 sets @ bw x 6 B2. Standing Military Press - 2 sets @ 95 x 6 C1. Alt. DB Curl - 2 sets @ 40s x 6 C2. Parallel Dip - 2 sets @ bw x 6 LOWER BODY - Jan 30th A1. Front Squat - 2 sets @ 135 x 6 A2. Romanian Deadlift - 2 sets @ 185 x 6 B1. Leg Press - 2 sets @ 320 x 6 B2. Seated Leg Curl - 2 sets @ 90 x 6 C1. DB Lunge - 2 sets @ 35s x 6 C2. Standing Calf Raise - 2 sets @ 500 x 6 D1. Cable Crunch - 1 set @ 150 x 15 D2. Cable Woodchop - 1 set @ 40s x 15 D2. Hanging Knee Raise - 1 set @ bw x 15
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#40
02-04-2008, 10:23 PM
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Re: Training ADD
Monday, February 4th
Hit upper body on Sat but didn't mark it down. Increased almost all weights today - great workout. LOWER BODY Front Squat 2 sets @ 155 x 5 SLDL 2 sets @ 225 x 5 Leg Press 2 sets @ 360 x 5 Seated Leg Curl 2 sets @ 90 x 5 DB Lunge 2 sets @ 35s x 5 Standing Calf Raise 2 sets @ 600 x 5
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