Upper Body
Inside-Out Warm-up
Fat Boy Pull-ups, 3x10
Mini-band resisted push-ups, 3x10
Face Pulls, 3x10 (60, 70, 80?)
Rope Pressdowns, 15x70, 12x80, 12x90
Prone Low Trap Y's, 3x10
Split Stance Push, 3x10 w/40#
Good workout overall. Body is feeling reasonably good, and I like having the cable crossover in the gym. If nothing else, it gives me another option for weighted core work.
Stay strong
MR
Wednesday, June 25, 2008
Monday, June 23, 2008
Training 6/23
A little behind with all these, but last week was crazy. Here's today's workout:
Foam Rolling, Stick and tennis ball work - Entire lower body
M2 Warm-up
Hip Circuit
Front Squats, 3x135, 3x185
Back Squats, 5x225, 5x275
RDL's, 2x5 w/245
DB Reverse Lunges, 2x8 w/50's
Tall Kneeling Cable Chop, 3x8 w/ 40
KB Swings, 2x15
Today was a really good workout overall. Movement quality was where I wanted it to be.
Stay strong
MR
Foam Rolling, Stick and tennis ball work - Entire lower body
M2 Warm-up
Hip Circuit
Front Squats, 3x135, 3x185
Back Squats, 5x225, 5x275
RDL's, 2x5 w/245
DB Reverse Lunges, 2x8 w/50's
Tall Kneeling Cable Chop, 3x8 w/ 40
KB Swings, 2x15
Today was a really good workout overall. Movement quality was where I wanted it to be.
Stay strong
MR
Wednesday, June 18, 2008
I've been slacking...
On my training blog lately - sorry!
Last week wasn't too exciting, and I can't remember all my weights off the top of my head. The general structure looked like this:
Tuesday - Lower body
Wednesday - Upper body
Thursday - Krav Maga bag class
Saturday - Speed pulls, good mornings etc.
This week has been a little scattered, too, especially with my buddy coming in to town from LA on Friday.
Here's yesterday's workout:
Magnificent Mobility warm-up
Intrinsic hip circuit
Front Squat warm-up to 12" box, 135x5, 185x3
Back Squats to 16" box, 2x5 w/225, 315x1
I'm going to start incorporating front squats in as a warm-up to help maintain good hip mobility and trunk stiffness.
The back squats didn't feel bad, just heavy. I need to get used to having some heavy iron on my back.
RDL's, 2x5 w/225
Low back was a little stiff so I didn't push this too much.
Bulgarian Split Squat EQI, 30 seconds each side
Here's my tenative game plan for the rest of the week:
Thursday - Upper body workout (AM) and Krav bag class (PM)
Friday - 18 holes of golfing fun
Saturday - Mixed upper/lower workout
Stay strong
MR
Last week wasn't too exciting, and I can't remember all my weights off the top of my head. The general structure looked like this:
Tuesday - Lower body
Wednesday - Upper body
Thursday - Krav Maga bag class
Saturday - Speed pulls, good mornings etc.
This week has been a little scattered, too, especially with my buddy coming in to town from LA on Friday.
Here's yesterday's workout:
Magnificent Mobility warm-up
Intrinsic hip circuit
Front Squat warm-up to 12" box, 135x5, 185x3
Back Squats to 16" box, 2x5 w/225, 315x1
I'm going to start incorporating front squats in as a warm-up to help maintain good hip mobility and trunk stiffness.
The back squats didn't feel bad, just heavy. I need to get used to having some heavy iron on my back.
RDL's, 2x5 w/225
Low back was a little stiff so I didn't push this too much.
Bulgarian Split Squat EQI, 30 seconds each side
Here's my tenative game plan for the rest of the week:
Thursday - Upper body workout (AM) and Krav bag class (PM)
Friday - 18 holes of golfing fun
Saturday - Mixed upper/lower workout
Stay strong
MR
Monday, June 9, 2008
Training 6/6
Lower body workout
Magnificent Mobility warm-up
Speed Pulls, 3x1 w/365
Commerical gym workout with a nasty bar and no chalk. Technique was good but had to really focus on the grip.
Good Mornings, 5x225, 5x245
Felt really good - will go up again this week.
Bulgarian Split Squats, 2x6 w/40's
Needed to get in and out fast, so this did the trick.
Worked on the gym all day Saturday, so no 2nd upper body session this week. I'll hit a Krav Maga class tonight, then squat day tomorrow. This best day for me this week will be when I cancel my membership to the commerical gym - woo hoo!
Stay strong
MR
Magnificent Mobility warm-up
Speed Pulls, 3x1 w/365
Commerical gym workout with a nasty bar and no chalk. Technique was good but had to really focus on the grip.
Good Mornings, 5x225, 5x245
Felt really good - will go up again this week.
Bulgarian Split Squats, 2x6 w/40's
Needed to get in and out fast, so this did the trick.
Worked on the gym all day Saturday, so no 2nd upper body session this week. I'll hit a Krav Maga class tonight, then squat day tomorrow. This best day for me this week will be when I cancel my membership to the commerical gym - woo hoo!
Stay strong
MR
Wednesday, June 4, 2008
Training 6/4
Upper body workout
Inside-Out Warm-up
DB Incline, 6x75's, 80's, and 85's
Getting stronger here, but I think I'm done w/the incline bench for a while.
Supine Rows, 2x6, 5x190
Ditto here - I'm done with this exercise for a bit.
Close Grip Bench, 2x5@185
Getting back in the groove here and want to start getting some lockout strength back.
Cable Curls, 2x8@50
After this week no more cables for a while - figured I would enjoy it while I could!
Overall a good workout. Bodyweight is staying steady around 205/206 even with the re-introduction of more carbs back into the diet. Feeling good.
Stay strong
MR
Inside-Out Warm-up
DB Incline, 6x75's, 80's, and 85's
Getting stronger here, but I think I'm done w/the incline bench for a while.
Supine Rows, 2x6, 5x190
Ditto here - I'm done with this exercise for a bit.
Close Grip Bench, 2x5@185
Getting back in the groove here and want to start getting some lockout strength back.
Cable Curls, 2x8@50
After this week no more cables for a while - figured I would enjoy it while I could!
Overall a good workout. Bodyweight is staying steady around 205/206 even with the re-introduction of more carbs back into the diet. Feeling good.
Stay strong
MR
Tuesday, June 3, 2008
Training from 5-30 to 6-3
Training has been sporadic with the new gym coming together and trying to tie up a bunch of loose ends. Here's what I've done this past couple of days:
Friday 5/30 - Lower body workout
Magnificent Mobility warm-up
Speed Pulls, 3x2@315
Good Mornings, 2x5@225
Bulgarian Split Squats, 3x6@30's or 35's (can't remember!)
Dead Bugs, 3x8
Monday 6/2 - Krav Maga class
Beat the sh*t out of my forearms blocking strikes - my left arm is still swollen!
Tuesday 6/3 - Lower body workout
Magnificent Mobility warm-up
Box Squats to 16 or 17" box, 2x5@225
These felt pretty good - I'm working on sitting back more, forcing my chest out, and not allowing any movement at the lumbar spine/sacrum. I'll slowly work my way down like I did with the front squats.
RDL's, 6@225, 6@245
DB Lunges, 2x8@40
I hate the commercial gym - we take possession of our gym this Friday, so I'm ready to get going!!!
Stay strong
MR
Friday 5/30 - Lower body workout
Magnificent Mobility warm-up
Speed Pulls, 3x2@315
Good Mornings, 2x5@225
Bulgarian Split Squats, 3x6@30's or 35's (can't remember!)
Dead Bugs, 3x8
Monday 6/2 - Krav Maga class
Beat the sh*t out of my forearms blocking strikes - my left arm is still swollen!
Tuesday 6/3 - Lower body workout
Magnificent Mobility warm-up
Box Squats to 16 or 17" box, 2x5@225
These felt pretty good - I'm working on sitting back more, forcing my chest out, and not allowing any movement at the lumbar spine/sacrum. I'll slowly work my way down like I did with the front squats.
RDL's, 6@225, 6@245
DB Lunges, 2x8@40
I hate the commercial gym - we take possession of our gym this Friday, so I'm ready to get going!!!
Stay strong
MR
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