Workout from 6-27-2012

Warmup

Treadmill 10:00 minutes (Dan)
Treadmill 12:00 minutes (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

Set 1

LAT Pulldown (90lbs, 97.5lbs, 105lbs Tim) (70lbs, 97.5lbs, 105lbs Dan) 12 times
Forward Lateral Raises (15lbs Tim) (10lbs Dan) 12 times each way
Kettlebell Lifts (40lbs Dan and Tim) 12 times

Repeat above 3 times


Set 2

One Arm Dumbbell Bench (25lbs, 30lbs, 35lbs Tim) (30lbs Dan) 12 times each arm
Seated Row (110lbs, 117.5lbs, 125lbs Dan and Tim) 12 times
Leg Press (350lbs Dan and Time) 20 times

Repeat above 3 times


Set 3

Ball Slams (20lbs Dan and Tim) 10 times
One Arm Dumbbell Overhead (20lbs, 25lbs, 30lbs Tim) (20lbs, 20lbs, 25lbs Dan)

Repeat above 3 times


Set 4

15 minute Elliptical


 

Total workout time 1 hour


 

Workout from 6-26-2012

Warm Up

8 minute treadmill (Dan)
10 minute treadmill (Tim)

 


 

Set 1

Heavy Ropes 5 exercies 30 seconds each (Repeat all 5 times)

Tim {20 Wall Balls
10 Lunges (Repeat all 5 times}

Dan {First 2 times Elliptical 2:00 minutes each, Last 3 times 20 Wall Balls}

 


 

Set 2

Dan {1000 Meter Row
3:00 minute Elliptical}

Tim {10:30 minute Elliptical (first 8:00 minutes 30/30)}

 


 

Total workout time 1 hour 15 minutes

 


 

 

Workout from 6-25-2012

Warmup

 

Treadmill 15:00 minutes

500 Meter Row

 


Strength

 

Set 1

Leg Press 350lbs (20/20/20/20)
Push Ups (10/10/10/10)

 

 


 

Set 2

LAT Pulldown 77.5lbs (20/20/20/20)
Slam Balls 35lbs (10/10/10/10)

 

 


 

Set 3

Incline Dumbbell Bench (30lbs 1st times, 2nd, 3rd, 4th 25) (15/15/15/15)
Seated Row 97.5 lbs (15/15/15/15)

 

 


 

Set 4

Forward Lateral Raises 15lbs (16/16/16)
Kettlebell Swings 30lbs (20/20/20)

 

 


 

Set 5

Elliptical 12 minutes (first 8 minutes 30 seconds fast for 30 seconds)

 

 


 

Total workout time 1 hour 10 minutes