18 mile ride up and over the zoo 2x
Starting some real stuff tomorrow -
Weekly minimums
2 Practical programming novice workouts per week
1 Sprint workout per week
1 Longer run per week 30min +
1 Bike on weekend time permitting
Monday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 rep
Sunday, October 31, 2010
Thursday, October 28, 2010
Sprints n stuff
Maxwell Daily
Pull-ups 14 still stuck, 4x5
Sprints 120m x 10
Hip, ham, and groin stretching
Pull-ups 14 still stuck, 4x5
Sprints 120m x 10
Hip, ham, and groin stretching
Wednesday, October 27, 2010
Stuff
Maxwell Daily
Jog to gym
Pull-ups 3x5
Wide-grip 3x5
Chin-ups 3x5
Squats 45x10,95x5,115x5,135x5x3
Deads 135x3,185x5
A1. Back raise 3x10
A2. Incline sit-ups 3x15
Jog to gym
Pull-ups 3x5
Wide-grip 3x5
Chin-ups 3x5
Squats 45x10,95x5,115x5,135x5x3
Deads 135x3,185x5
A1. Back raise 3x10
A2. Incline sit-ups 3x15
Tuesday, October 26, 2010
Monday, October 25, 2010
Squatting again
Maxwell Daily
5min jog
Pull-ups 13x5
Squats 45x5x2, 95x5, 115x5, 135x5x3
5min jog home
Push-ups 45,30,25
5min jog
Pull-ups 13x5
Squats 45x5x2, 95x5, 115x5, 135x5x3
5min jog home
Push-ups 45,30,25
Sunday, October 24, 2010
Friday, October 22, 2010
Pyramid of Power
Maxwell Daily Dozen
Some lower body stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,6,4
Incline sit-ups 3x10
5min jog home
Push-ups 50,30,20
Neck harness 25x10x2,12,15
Some lower body stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,6,4
Incline sit-ups 3x10
5min jog home
Push-ups 50,30,20
Neck harness 25x10x2,12,15
Thursday, October 21, 2010
Back to it
Maxwell Daily Dozen
5min jog to gym
Pull-ups 13,6,5,5,4
Smith machine squats 95x10,135x10,185x10,205x10
A1. Deadlift 135x5, 185x5
A2. Hanging knee raise 3x10
5min jog home
Push-ups 50,30,20
5min jog to gym
Pull-ups 13,6,5,5,4
Smith machine squats 95x10,135x10,185x10,205x10
A1. Deadlift 135x5, 185x5
A2. Hanging knee raise 3x10
5min jog home
Push-ups 50,30,20
Monday, October 18, 2010
Break time
Maxwell Daily Doze
Pull-ups 3x5
Chin-ups 3x5
Wide-grip 4x6 - chatting between set 1 and 2
Smith machine squats 95x10,115x10,135x10,185x10,205x8
Hanging knee raises 3x10
3min jump rope
Push-ups 45,30,25
Pull-ups 3x5
Chin-ups 3x5
Wide-grip 4x6 - chatting between set 1 and 2
Smith machine squats 95x10,115x10,135x10,185x10,205x8
Hanging knee raises 3x10
3min jump rope
Push-ups 45,30,25
Sunday, October 17, 2010
Saturday, October 16, 2010
Sabado Sabado Sabado
Maxwell Daily dozen
Pull-ups 3x5 - 60sec rest
Chin-ups 3x5
Wide grip pull-ups 3x5 - last one was hard
Sprint down, walk back 10x100m
Push-ups 45,30,25
Neck raise 15x10x2 25x20x2
Pull-ups 3x5 - 60sec rest
Chin-ups 3x5
Wide grip pull-ups 3x5 - last one was hard
Sprint down, walk back 10x100m
Push-ups 45,30,25
Neck raise 15x10x2 25x20x2
Friday, October 15, 2010
Program minimum
Maxwell Daily
Pull-ups 1,2,3,4,5,6,7,5,4 - 10sec of rest for every rep
Push-ups 45,30,25
Pull-ups 1,2,3,4,5,6,7,5,4 - 10sec of rest for every rep
Push-ups 45,30,25
Thursday, October 14, 2010
Gettin there
Maxwell Daily and some lower hip/ham stretching
5min jog to gym
Pull-ups 14,4xRM - 90sec rest, 14 was just barely
Smith machine squats 95x10,115x10,135x10,185x10,205x6 - 1min rests
A1 Hanging knee raises 10,12,15
A2 Back hypers 10,12,15
5min jog home
Cup of coffee
Push-ups 45,30,20
5min jog to gym
Pull-ups 14,4xRM - 90sec rest, 14 was just barely
Smith machine squats 95x10,115x10,135x10,185x10,205x6 - 1min rests
A1 Hanging knee raises 10,12,15
A2 Back hypers 10,12,15
5min jog home
Cup of coffee
Push-ups 45,30,20
Tuesday, October 12, 2010
Chillin
Morning
Maxwell Daily Dozen
Jog 25min, AHR 147, Recovery 25 (152-127)
Evening
Neck wrap 75 reps 4 directions
Maxwell Daily Dozen
Jog 25min, AHR 147, Recovery 25 (152-127)
Evening
Neck wrap 75 reps 4 directions
Monday, October 11, 2010
A couple more
Maxwell Daily Doz
Hip and ham stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest between sets
Smith machine squats 95x10,115x10,135x10,155x10,185x10
Deadlifts 135x2x10 between squats
Hanging knee raises 2x10
Jog home
Push-ups 42,27,30 - 3-5min rests
Hip and ham stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest between sets
Smith machine squats 95x10,115x10,135x10,155x10,185x10
Deadlifts 135x2x10 between squats
Hanging knee raises 2x10
Jog home
Push-ups 42,27,30 - 3-5min rests
Sunday, October 10, 2010
Saturday, October 9, 2010
Outdoors
Maxwell Daily 12
Pull-ups 13x4,3(4) - 60sec rest after set 10 on the minute
Sprint down, walk back 5x100m, 3x120m
Stroll back home
Push-ups 40,28,25 - a few minutes rest
A couple too many IPAs last night
Pull-ups 13x4,3(4) - 60sec rest after set 10 on the minute
Sprint down, walk back 5x100m, 3x120m
Stroll back home
Push-ups 40,28,25 - a few minutes rest
A couple too many IPAs last night
Friday, October 8, 2010
Short on time pt2
Maxwell Daily Dozen
Pull-ups 3x4 60sec rest
Chin-ups 3x4
Wide-grip pull-ups 3x4
Smith machine squats 50x15,70x10,90x10,110x10
Push-ups 42,30,22
Neck 10lbs on forehead x30x2,20
Pull-ups 3x4 60sec rest
Chin-ups 3x4
Wide-grip pull-ups 3x4
Smith machine squats 50x15,70x10,90x10,110x10
Push-ups 42,30,22
Neck 10lbs on forehead x30x2,20
Thursday, October 7, 2010
Wednesday, October 6, 2010
Pyramid
Maxwell Daily Doz.
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest for every rep
Squat 45x25, 55x25, 65x25
Push-ups 40,25,20
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest for every rep
Squat 45x25, 55x25, 65x25
Push-ups 40,25,20
Tuesday, October 5, 2010
Back at it
Maxwell Daily
Wendler jump rope warm up
Pull-ups 12, 5xRM lost track of reps
Squats 45x25x2, 55x25
A1. Leg Press 3x10
A2. Back raise 3x10
B1. Incline crunches 3x10-15
B2. Calf raises 3x10-15
C1. Push-ups 40,27,23
C2. Neck raise 15x20,25,25
Wendler jump rope warm up
Pull-ups 12, 5xRM lost track of reps
Squats 45x25x2, 55x25
A1. Leg Press 3x10
A2. Back raise 3x10
B1. Incline crunches 3x10-15
B2. Calf raises 3x10-15
C1. Push-ups 40,27,23
C2. Neck raise 15x20,25,25
Saturday, October 2, 2010
Looking forward to a break
Maxwell DD
Jog 5min
Chins 1,2,4,3,5,6,4,3 - 10sec rest for every rep
Jog 5min
Push-ups 38,25,25 - 4-5min between sets
Jog 5min
Chins 1,2,4,3,5,6,4,3 - 10sec rest for every rep
Jog 5min
Push-ups 38,25,25 - 4-5min between sets
Friday, October 1, 2010
Leg stuffs
Maxwell Daily Doz.
Wendler jump rope warm up
Pull-ups 16x3 - 1min rests at first, then on the minute then on the half the last couple.
Squats 45x25x3
A1. Seated calf raises 25x10, 50x15, 75x10,15
A2. Leg press 90x10, 180x10, 270x10, 320x10, 340x8 do people count the weight of the sled for these?
B1. Back raises 2x10,15
B2. Hanging knee raises 3x10
Push-ups 37,23,15 - fuck it, got too slow
Wendler jump rope warm up
Pull-ups 16x3 - 1min rests at first, then on the minute then on the half the last couple.
Squats 45x25x3
A1. Seated calf raises 25x10, 50x15, 75x10,15
A2. Leg press 90x10, 180x10, 270x10, 320x10, 340x8 do people count the weight of the sled for these?
B1. Back raises 2x10,15
B2. Hanging knee raises 3x10
Push-ups 37,23,15 - fuck it, got too slow
Subscribe to:
Posts (Atom)