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 6-25-2012

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

 


 

Workout from 6-18-2012

Warmup

Treadmill 8:00 minutes Hard

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

 


 

Strength

Set 1

Seated Row (90lbs 1st, 97.5lbs 2nd, 105lbs 3rd)
LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd)
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd)

Repeat above 3 times 12 reps each

 


 

Set 2

Bench Press (75lbs 1st, 85lbs 2nd, 95lbs 3rd)
Leg Press (350lbs 1st, 400lbs 2nd, 450lbs 3rd)
Foward Lateral Raises (10lbs)

Repeat above 3 times 12 reps each

 


 

Set 3

500 Meter Row

5 minute Elliptical, 5 minute Treadmill (Dan)

10 minute Elliptical fast (Tim)

 


 

Total workout time 50 minutes

Workout from 6-13-2012

Warmup

Elliptical 10:00 minutes Hard

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

 

Set 1

Bench Press (55lbs 1st, 65lbs 2nd, 75lbs 3rd, 85lbs 4th, 95lbs 5th)
LAT Pulldown (97.5lbs 1st, 105lbs 2nd, 110lbs 3rd, 117.5lbs 4th, 125lbs 5th)

Repeat 10/8/6/4/2/2


 

Set 2

Dumbbell Bench (30lbs 1st, 35lbs 2nd, 40lbs 3rd, 45lbs 4th)
Seated Row (105lbs 1st, 110lbs 2nd, 117.5lbs 3rd, 125lbs 4th)

Repeat 15/15/15/15


Set 3

Tricep (96lbs)
Dumbbell Curls (20lbs Tim)
Forward Lateral Raises (10lbs)

Repeat 15/15/15


 

Set 4

On the minute every minute for 8 minutes

5 Leg Press (350lbs)
15 Kettlebell Swings (40lbs)

 


 


Total workout time 45 minutes

 


 

 

 

Workout from 6-11-2012

Warmup

8 minute treadmill Dan / 13 minute treadmill Tim

250 meter row fast

 


 

Set 1

10 Pushups
10 Squats
10 Ball Slams (15lbs ball)

Repeat above 3 times non stop

 


 

Set 2

15 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Seated Row (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Slam Balls (35lbs)

12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop

 


 

Set 3

15 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
15 Kettlebell Swings (45lbs)
15 each Arm 1 Arm Dumbbell Bench (weight 20lbs Dan / 20lbs first and second time, 25lbs third time)

Repeat above 3 times non stop

 


 

Set 4

10 Tricep (96lbs)
10 Dumbbell Curls (10lbs Dan, 15lbs Tim)
10 Foward and Sideways Dumbbell Lifts (10lbs)

Repeat above 3 times non stop

 


 

Set 5

10 minute Elliptical (Tim)
5 minute Elliptical (Dan)
8 minute Treadmill (Dan)

 


 

Total workout time 1 hour 20 minute