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WOD 8-21-2012

7:30 minute Treadmill


10 x LAT Pull Down – 90lbs
10 x Tricep Pull – 72lbs
10 x 1 arm Curls – 15lbs
10 x LAT Pull Down – 97.5lbs
10 x Tricep Pull – 84lbs
10 x 1 arm Curls – 20lbs
10 x LAT Pull Down – 105lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 25lbs
10 x LAT Pull Down – 110lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 30lbs


10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension


30 second Planks
30 second Wall Sits
1 minute 45lbs Weight hold over head


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WOD 8-7-2012

10 minute Elliptical


10 Push Ups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times


10 x Over head Barbell lifts – 65lbs
20 x (10 each arm) Dumbbell Curls – 25lbs
10 x Tricep Pull – 96lbs
8 x Over head Barbell lifts – 75lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
8 x Tricep Pull – 108lbs
6 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
6 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
5 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 95lbs
20 x (10 each arm) Dumbbell Curls – 35lbs
5 x Tricep Pull – 115lbs


30 second Plank
30 second Wall Sit
10 x Dumbbell Hang Cleans – 20lbs
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
100 x Jump Rope


10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs


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 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.