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WOD 8-6-2012

10 minute Elliptical


10 Push Ups
50 Jump Rope
10 Air Squats

Repeat 4 times


10 x Curls – 30lbs
10 x LAT Pulldown – 90lbs
10 x Tricep Pull – 90lbs
10 x Curls – 35lbs
10 x LAT Pulldown – 97.5lbs
10 x Tricep Pull – 105lbs
10 x Curls – 40lbs
10 x LAT Pulldown – 105lbs
10 x Tricep Pull – 120lbs
10 x Curls – 45lbs
10 x LAT Pulldown – 110lbs
10 x Tricep Pull – 120lbs


10 x per arm One Bar Dumbell lift – 30lbs
10 x per arm One Bar Dumbell lift – 35lbs
10 x per arm One Bar Dumbell lift – 40lbs


50 Sit Ups


 

Workout from 7-9-2012

 

Warmup

Treadmill 7 minutes

750 Meter Row

10 Push Ups
10 Squats
25 Jump Rope

Repeat above 3 items 4 times non stop

 


 

Set 1
15 Box Jumps
15 Curls (25lbs, 30lbs, 35lbs, 40lbs)

Repeat 4 times

 


 

Set 2

One Arm Dumbbell Lifts (15/10/8/6) (30lbs, 35lbs, 40lbs, 45lbs)
35lbs Slam Balls

Repeat 4 times

 


 

Set 3

15 Seated Row (90lbs, 97.5lbs, 105lbs)
15 Tricep Pulls (96lbs)

Repeat 3 times

 


 

Set 4

100 Meter Row
10 Lunges

Repeat 5 times

 


 

Total workout time 50 minutes

 


 

Workout from 7-2-2012

Warmup

Treadmill 15 minutes

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


Strength

 

Set 1
30 second Wall Sit
12 Tricep Pull (87lbs, 96lbs, 105lbs)
12 Forward Lateral Raises (15lbs)

Repeat 4 times
 


 Set 2

12 LAT Pulldown (90lbs, 97.5lbs, 105lbs, 110lbs)
30 second Planks
12 One Arm Dumbbell Lifts (12 each arm)

Repeat 4 times
 


 Set 3

Leg Press (350lbs, 400lbs, 450lbs)
12 Ball Slams (20lbs)
20 Kettel Bell Swings (35lbs)

Repeat 3 times
 


 Set 4

5 minute Treadmill, 5 minute Elliptical (Dan)
9:38 minute Elliptical (1 mile) (Tim)
 


 

Total workout time 1 hour 10 minutes


 

Tim’s Workout notes:

     Monday Monday, with staying active over the weekend Monday came easy today for me. I did pull something in my left arm and need to rest and ice it for a little while. I have also set the next goal for the month of July. I set a very moderate goal of 7lbs off with more being a plus. I did hit a PR on the Elliptical of 9:38 for a mile. That bests me by 24 seconds. I am still not happy with my intensity in the fitness room and need to get my breathing in better control. All an all an OK day.

 


 

 

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


 

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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