Workout from 6-6-2012

Warmup

8 minute treadmill


Set 1

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)
12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)
12 Seated Row pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

Repeat above 3 times non stop


Set 2

(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 45lbs Dumbbell Bench (Tim)
(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 50lbs Dumbbell Bench (Dan)
15 x 5 times Slamball Ball Slams
10 x 5 times Push Ups


Set 3

12 Step ups (each leg) weighted 15lbs Ball
12 Squats with Medicine Ball 16lbs
12 Ketell Bell Swings (35lbs)

Repeat 3 times


Set 4

500 meter Row
30 sec. Plank Holds

Repeat 2 times


Total workout time 1 hour 10 minute

 


 

 

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

 

 


 

Workout from 5-30-2012

Warmup

8 minute treadmill

150 meter row fast


Set 1

12 Leg Press (weight 350lbs first time, 370lbs second and 440lbs third time)
12 Kettlebell lifts (weight 40lbs first and second time, 45lbs third time)
12 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
12 Forward Lateral Raise (10lbs)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
10 Ball Slams back and fourth (15lbs ball)
12 LAT pull downs (weight 97.5lbs first time, 105lbs second time, 110lbs third time)

Repeat above 3 times non stop


150 meter row fast


30 Slamball Ball slams (35lbs Slamball) timed (Tim 1:21.00, Dan 1:31.00)


Total workout time 1 hour