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#11
03-24-2008, 10:02 PM
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Re: Summer Prep
March 24th, 2008
Had a good weekend off training. Tried doing regular back squats for the first time in a long time. I also brought up a skipping rope from back home with me so I'm going to incorporate skipping into my routine. I'm going to start by doing 5 sets of 1 minute, while adding a minute each week. LOWER BODY *Dynamic Stretching* Back Squat 135 x 8 155 x 6 185 x 5 205 x 5 225 x 3 drop 135 x 10 Dumbbell Step-ups 30s x 12 30s x 12 Romanian Deadlift 135 x 10 185 x 8 225 x 6 275 x 4 (strapped) Lying Leg Curl 50 x 10 50 x 10 Standing Calf Raise 400 x 12 400 x 12 400 x 12 *Static Stretching* 4 hours later back home... Speed Rope - 5 sets @ 1 minute 
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#12
03-25-2008, 09:15 PM
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Re: Summer Prep
March 25th, 2008
Did the devil workout from http://www.sportsspecifictraining.co.../000032.shtml. T'was fun and different. THE DEVIL WORKOUT (UPPER BODY) A1. Close-grip Bench 195 x 2 drop 185 x 1 drop 175 x 1 drop 165 x 1 drop 155 x 1 (too heavy, wasn't getting good reps) 175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1 A2. Wide-Grip Pull-ups bw x 6 bw x 6 B1. Bench Press 175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1 175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1 B2. Narrow-Grip Pull-ups bw x 6 bw x 6 C1. Wide-Grip Bench Press 175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1 175 x 2 drop 165 x 1 drop 155 x 1 drop 145 x 1 drop 135 x 1 C2. Chin-ups bw x 6 bw x 6 D1. Decline DB Extensions 25s x 10 25s x 10 25s x 10 D2. DB External Rotation (on knee) 10s x 12 10s x 12 10s x 12 E. Medicine Ball Abs 10 minutes
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#13
03-26-2008, 08:42 PM
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Re: Summer Prep
March 26th, 2008
Calves were sore after the rope! Legs are also really sore from Monda.. I hope I can train them again tomorrow. CARDIO Speed Rope 1 minute (1 min rest) 2 minutes (1 min rest) 3 minutes (1 min rest) 2 minutes (1 min rest) 1 minute
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#14
03-29-2008, 05:03 PM
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Re: Summer Prep
March 27th, 2008
Legs were still sore so I improvised. POWER / CORE Box Jumps 7 blocks x 5 8 blocks x 5 9 blocks x 5 10 blocks x 5 11 blocks x 5 12 blocks x 5 <-- was surprised I could do this, no more blocks at gym Hang Clean & Press 95 x 5 (clean only) 115 x 3 (not explosive/fast enough) 95 x 5 95 x 5 95 x 5 Medicine Ball Abs 15 minutes Floor Abs 10 minutes
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#15
03-29-2008, 05:07 PM
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Re: Summer Prep
March 28th, 2008
Did some machines to switch it up. UPPER BODY A1. Incline DB Bench 70s x 8 70s x 8 A2. Barbell Row 135 x 8 135 x 8 B1. Neutral-Grip Lat Pulldown 140 x 8 140 x 8 B2. Machine Shoulder Press 120 x 8 120 x 8 C1. Overhead Extension Machine 100 x 8 100 x 8 C2. Alternating DB Curls 40s x 8 40s x 8 D1. Seated Lateral Raises 15s x 8 15s x 8 D2. Pec Deck Machine 150 x 8 150 x 8 D3. Cable Rear Delt Raises 20s x 8 20s x 8
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#17
03-31-2008, 07:27 PM
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Re: Summer Prep
March 31st, 2008
Gonna try WSB-III for awhile. MAX-EFFORT UPPER BODY (1:30PM) Incline Barbell Bench 95 x 5 115 x 5 135 x 3 155 x 3 175 x 3 185 x 3 Flat Dumbbell Bench 50s x 20 50s x 15 Chest-supported T-Bar Row ss/ Rear Delt Raises 80/15s x 12/12 80/15s x 10/10 80/15s x 8/8 80/15s x 8/8 Dumbbell Shrugs 70s x 15 70s x 15 70s x 12 70s x 12 Barbell Curl - went a little too heavy here 80 x 10 80 x 8 80 x 6 80 x 6 CARDIO (8:30PM) Speed Rope 3 min 3 min 3 min
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#18
04-01-2008, 11:20 PM
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Re: Summer Prep
April 1st, 2008
DYNAMIC-EFFORT LOWER BODY (12:30PM) Box Jumps 8 blocks x 3 9 blocks x 3 10 blocks x 3 11 blocks x 3 12 blocks x 3 13 blocks x 3 14 blocks x 3 15 blocks x 3 High Step-ups (10 blocks) 30s x 10 30s x 10 30s x 8 Romanian Deadlift 185 x 12 185 x 10 185 x 8 Eagle Sit-ups (holding plate across chest) 35 x 15 35 x 15 35 x 15 35 x 15
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#19
04-03-2008, 10:09 PM
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Re: Summer Prep
April 3rd, 2008
REPETITION UPPER BODY Swiss Ball DB Bench 40s x 30 40s x 19 40s x 12 Lat Pulldown ss/ Seated DB "Power Cleans" 140 x 12 / 12s x 12 140 x 10 / 12s x 10 140 x 8 / 12s x 8 140 x 8 / 12s x 8 Cable Side Raises 20s x 10 20s x 10 20s x 8 20s x 8 Behind-the-back BB Shrugs ss w/ Rope Pressdowns 135 x 10 / 80 x 25 135 x 10 / 80 x 20 135 x 10 / 80 x 15 Wrist Roller 5 x 3 5 x 2 5 x 2
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#20
04-04-2008, 09:42 PM
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Re: Summer Prep
April 4th, 2008
Hammies were still a bit sore.. That ab circuit at the end was killer! MAX-EFFORT LOWER BODY Back Squats 135 x 5 155 x 5 185 x 3 205 x 3 225 x 2 (grrr) Walking DB Lunges 30s x 12 30s x 10 30s x 8 45 degree Back Extensions 25 x 10 25 x 8 25 x 8 Ab Circuit (Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts) bw x 10/10/10/10 bw x 10/10/10/10 bw x 10/10/10/10
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