Workout from 7-13-2012

Warmup

5 minute Treadmill
500 meter Row


Set 1

Bench Press 75lbs x 12
Jump Rope x 25
LAT Pull down 90lbs x 12
Bench Press 95lbs x 10
Jump Rope x 25
LAT Pull down 97.5lbs x 12
Bench Press 115lbs x 10
Jump Rope x 25
LAT Pull down 105lbs x 12
Bench Press 135lbs x 10
Jump Rope x 25
LAT Pull down 110lbs x 12

 


Set 2

Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 90lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 97.5lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 105lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 110lbs x 12

 


 

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 6-25-2012

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