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  #31  
Old 01-05-2008, 06:40 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-08-2008, 08:05 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-11-2008, 04:27 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

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]
__________________
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MY BLOG

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  #34  
Old 01-15-2008, 01:25 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-16-2008, 04:44 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-21-2008, 07:17 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-22-2008, 11:00 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 01-30-2008, 11:50 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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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  #39  
Old 01-31-2008, 09:52 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Training ADD

Thursday, January 31st

Still sick grrr.

CARDIO

Basketball - 45 minutes
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  #40  
Old 02-04-2008, 11:23 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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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