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WOD 7-29-2014

Warm up: 15 minutes on Bike


5x Deadlift – 115 lbs
8x LAT Pull – 77.5 lbs
8x Dumbbell Bench – 30 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 35 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs


15x Leg Press – 250 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs


Cool Down 10 minutes on Bike

Workout from 7-19-2012 Evening

Warmup

5 minute Treadmill
1000 Meter Row


WOD

3 x Deadlifts 185lbs
10 x Incline Dumbbell 30lbs
10 x LAT Pulldown 90lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 35lbs
10 x LAT Pulldown 97.5lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 40lbs
10 x LAT Pulldown 105lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 110lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 117.5lbs


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.

 

 


 

 

Workout from 7-6-2012

Warmup

5 minute treadmill
750 Meter Row

 


Set 1

10 Pushups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times

 


Set 2

Deadlifts (10/8/6/5/5) (135lbs, 155lbs, 175lbs, 185lbs, 195lbs)
20 Dumbbell Curls (10each arm) (Tim 20lbs, 25lbs, 30lbs, 35lbs, 40lbs) (Dan 20lbs and 25lbs)
Repeat 5 times
Tricep Pull (10/8/6/5/5) (96lbs, 108lbs, 120lbs, 132lbs, 144lbs)

 


Set 3

Leg Press (10/8/8/5/5/5) (350lbs, 400lbs, 450lbs, 500lbs, 550lbs, 600lbs)
One Arm Dumbbell Bench (15/10/10/5/5/5) (Tim 25lbs, 30lbs, 35lbs, 40lbs, 45lbs, 50lbs) (Dan 35lbs, 40lbs, 45lbs, 50lbs, 55lbs, 60lbs)
2 minute Treadmill (Dan 7.5% grade) (Tim 10.0% grade) Repeat 5 times

 


Set 4

30 second Plank
30 second Wall Sit
15 Dumbbell Hang Clean (20lbs)

Repeat 4 times

 


Set 5

Elliptical 5 minutes

 


Total workout time 1 hour 45 minutes

 


 

 

Workout from 6-22-2012

Warmup

Treadmill 10:00 minutes

 


 

Strength

Set 1

Bench Press (85lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs)
     10/5/5/5/5/5

Ball Slams (20lbs)
     10/10/10/10/10

 


 

Set 2

Dead Lifts (135lbs, 155lbs, 165lbs, 175lbs, 175lbs, 185lbs Tim) (135lbs, 155lbs, 165lbs, 135lbs, 155lbs, 165lbs Dan)
     10/5/5/5/5/5

LAT Pulldown (90lbs, 97.5lbs, 105lbs, 97.5lbs, 90lbs, 77.5lbs, 70lbs, 65lbs)
     15/10/5/10/15/20/30(Tim) 50(Dan)

 


 

Set 3

Dumbbell Thrusters (15lbs) 15 Reps

Elliptical 1.5 minutes – AFAP

Repeat 5 times

 


 

Total Workout Time 1 hour 30 minutes