Workout from 7-21-2012

Elliptical 1 mile – 9:05
1000 Meter Row


10 Push Ups
10 Squats
10 Slam Balls 35lbs

Repeat 4 times


100 Jump Rope
20 Box Jumps
30 Burpees
20 Box Jumps
100 Jump Rope


10 x Weighted Back Squats – 95lbs
10 x Weighted Back Squats – 115lbs
10 x Weighted Back Squats – 135lbs
5 x Weighted Back Squats – 155lbs
5 x Weighted Back Squats – 175lbs
5 x Weighted Back Squats – 185lbs
3 x Weighted Back Squats – 200lbs


Workout from 7-10-2012 (Tim’s Evening Workout)

1 Mile – Elliptical – 9:11 *PR*

 


10 x Leg Press – 360lbs

 

5 x Leg Press – 460lbs
5 x Leg Press – 510lbs
5 x Leg Press – 560lbs
5 x Leg Press – 610lbs
5 x Leg Press – 650lbs *PR*


‘Run, Deadlift, Burpee’
1 x Run – 400.0m
9 x Deadlift – 115lb
9 x Burpee
15 x Deadlift – 115lb
15 x Burpee
21 x Deadlift – 115lb
21 x Burpee
1 x Run – 400.0m
Time: 18:43


Notes:
     Killer workout tonight, it felt really good to get the workout in.  The run, deadlift, burpee part I did with Thomas, and it was really great to be able to do the same workout as him.  2 PR’s tonight as well so that made me happy.  I am getting closer to sub 9 minutes on the elliptical.  Also 650lbs on the leg press very awesome!  Going to be sore tomorrow.

 

 


 

 

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Workout from 6-4-2012

Warmup

8 minute treadmill


Set 1

250 meter Row as fast as you can
5 Burpees Five Times

Repeat 3 times

 


Set 2

8 Leg Press (1st time 350lbs, 2nd time 370lbs, 3rd time 440lbs, 4th time 490lbs)
12 Slamball Ball Slams

 

Repeat 4 times

 


Set 3

8 Dumbbell Bench ((Tim 1st time 30lbs, 2nd time 35lbs, 3rd time 40lbs, 4th time 45lbs)Dan 1st time 35lbs, 2nd time 40lbs, 3rd time 45lbs, 4th time 50lbs)
12 LAT Pull down (1st time 90lbs, 2nd time 97.5lbs, 3rd time 105lbs, 4th time 110lbs)

 


Repeat 4 times

 


Set 4

10 Weight Back Squats (1st time 75lbs, 2nd time 85lbs, 3rd time 95lbs, 4th time 105lbs)
16 Foward and Sideways Dumbbell Lifts

 

Repeat 4 times

 


Total workout time 1 hour 15 minute

 

 


 

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Workout from 6-1-2012

Warmup

6 minute treadmill

6 minute Elliptical (40 sec easy / 20 sec hard)

 


 

Set 1

(5) 135lbs, (5) 155lbs, (5) 165lbs, (3) 175lbs, (3) 185lbs Deadlifts
3 Burpees Five Times

 


 

Set 2

(20) 65lbs, (15) 75lbs, (10) 85lbs, (5) 95lbs Bench Press
(20) 90lbs, (15) 97.5lbs, (10) 105lbs, (5) 110lbs Lat Pulldown

 


 

Set 3

(20) 30lbs, (15) 35lbs, (10) 40lbs, (5) Tim 45lbs, Dan 50lbs Dumbbell Bench
(20) 90lbs, (15) 97.5lbs, (10) 105lbs, (5) 110lbs Seated Row

 


 

Set 4

(20) 340lbs, (15) 390lbs, (10) 440lbs, (5) 490lbs Leg Press
(20) 12lbs, (15) 12lbs, (10) 15lbs, (5) 15lbs Dumbbell Curl and Press

 


 

Total workout time 1 hour 15 minute


 

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Workout from 5-22-2012

8 minute treadmill warm up


 

Set 1

150 meter row as fast as you can
5 Burpees
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop


 

Set 2

20 Ball Squat throws
12 35lbs kettebell swings
30 sec. 45lbs overhead holds
10 each leg step-ups

Repeat above 3 times non stop


 

Set 3

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times


 

Total workout time 1 hour 10 minutes