Workout from 7-11-2012

Warmup

15 minutes Elliptical


10 – LAT pull down (90lbs, 97.5lbs, 105lbs, 110lbs)

10 – Incline Dumbbell Bench (30lbs, 35lbs, 40lbs, 45lbs)

Repeat above 4 times


25 – Jump Ropes

30 second – Wall Sits

30 second – Squats

Repeat above 4 times


10 – Forward Lateral Raises (15lbs)

10 – Seated Row (90lbs, 110lbs, 130lbs, 150lbs)

10 – Deadlift Thrusters with Dumbbells (15lbs)

Repeat above 4 times


Notes:

     Sore, Sore, Sore from last night


 

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 (Tim’s Evening Workout)

1 mile Elliptical (9:28)

 


Seated Row (15/12/9/6) (110lbs, 117.5lbs, 125lbs, 130lbs)

 

Bench Press (15/12/9/6/3) (85lbs, 105lbs, 125lbs, 135lbs, 145lbs)

Dumbbell Curls (15/12/9/6 each arm) (20lbs, 25lbs, 30lbs, 35lbs)

10 Lunges

 


Tim’s Notes:

 

     I was really happy with this workout.  With it being the second of the day it was not as long as normal and really only took 30 minutes.  I knocked off another 10 seconds on the elliptical today so that was good.  I also PR’d on the Bench Press with 145lbs.  I still cannot beleive I was only doing 70lbs a couple of months ago.  I am starting to see how strong I am getting and could not be happier.  I just need to be carfull that I do not push myself to hard and hurt myself and also make sure I am getting enough to eat to stay healthy.

 


 

 

Workout from 6-29-2012

Warmup

Treadmill 0.50 mile (Dan)
Treadmill 1.00 mile (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

Set 1

10 Leg Press (350lbs, 360lbs, 370lbs)
10 Tricep Pull (87lbs, 96lbs, 105lbs)
10 Forward Lateral Raises (15lbs)

Repeat 3 times


Set 2

10 Seated Row (90lbs, 97.5lbs, 105lbs)
10 Bench Press (85lbs, 95lbs, 105lbs)
10 Step Ups (Dan)
10 Lunges (Tim)

Repeat 3 times


Set 3

12 Incline Dumbbell Bench (30lbs, 35lbs, 40lbs Tim) (40lbs, 45lbs, 50lbs Dan)
12 LAT Pulldown (90lbs, 97.5lbs, 105lbs)
12 Kettel Bell Lifts (40lbs)

Repeat 3 times


Set 4

500 Meter Row


Total workout time 1 hour 10 minutes

 

 


 

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