11/14/10

Rest Day

11/15/10

Rowing - 1000m Warm-up
Bench Press - 10x115 10x125 10x135 7x145 5x155
Barbell Curl - 10x50 10x60 10x70 6x80
Wrist Curl - 10x40 10x20 10x40 10x20 10x40 10x20
Kickbacks - 10x10(each arm) 10x12.5 10x12.5 10x15
Dips - 3 sets of 12 dips
Shoulder Press - 10x55 10x65 8x75
Deadlift - 8x135 6x185 5x205 5x225

11/16/10

400m Warm-up Sprint

AMRAP in 10 minutes
5 chin-ups
10 push-ups
15 squats

I was at 10 rounds, 3 chins when time ran out.

800m

Tomorrow is my birthday so I guess I'm taking the day off....

11/17/10

My Birthday! I took the day off.

11/18/10

1000m Row Warm-up
Squats - 10x115 10x135 8x155 6x175
Seated Calf Raise -10x75 10x100 10x125
Front Squat to Press - 5x75 5x85 5x95 3x105
Standing Calf Raise - 20x70 20x80 20x90
Kneeling Rollouts - 2 sets of 10
Plank - to failure

I only had an hour to work with at the gym so I tried to make the most of it

11/19/10

Warm Up
20 Push-ups
1 Minute Jump Rope
20 Push-ups

Dumbbell Press - 10x90 10x90 10x100 10x100
High to Low Crossover - 10x35 10x40 10x45
Low to High Crossover - 10x35 10x40 10x45
Lat Raises - 10x10 10x10 10x12.5 10x12.5
Wrist Curls - (10x20 Front Curl 10x40 Behind Curl)x4
Lat Pulldowns - 10x60 10x70 10x80 10x90
Push-ups for 1-minute - 45PU/60Sec.

11/20/10
Rest Day

11/21/10
Rest Day

11/22/10

Warm-up
Stretches
30 Push-ups
1 minute jump rope

Decline Bench Press - 10x125 10x135 8x145 6x155 4x165
Dumbbell Curls - 10x30 10x30 8x35 7x35
Chest Press - 10x90 10x140 10x160 8x160

Circuit
Rows - 8x90
6 Chin-ups
8x110
6 Chin-ups
8x140
6 Chin-ups

Kettlebell Swings
1 minute x25
1 minute x30
30 second x35

11/23/10

Rest Day

11/24/10

1000m Row Warm-up

Lat Raises - 10x10 10x12.5 10x12.5 10x15
Reverse Flys - 10x10 10x15 10x15 10x20
Shoulder Press - 10x65 10x75 8x85 5x95
Reverse Grip Bench - 5x95 8x95 (these aggravated my shoulder)

Circuit
Skullcrushers - 10x30
Weighted Bench Dips - 15x10
SC - 10x30
WBD - 15x20
SC - 10x40
WBD - 15x30

Weighted Decline Sit-ups
20 with 25lb plate on chest
20 with 35lb plate on chest

11/25/10

Rest Day

11/26/10

Warm-up
Half-mile Jog
6 Standing Rows
6 Clean to Press
6 Romanian Deadlift
6 Jumping Squats
All preformed with 85lbs with no rest

Leg Press - 10x275 10x295 8x315 8x345
Standing Calf Raises - 20x95 20x125 20x155 20x175
Note: I used the 45lb bar a free weights for these and it was much more comfortable.

Circuit x3
15 Box Jumps
30 Second Jump Rope

Deadlift - 10x135 8x165 8x195 5x225
1000m Row Cool Down

I missed the box on one of my jumps and split my shin. It hurt like shit and I won't let that happen again.

11/27/10

Half-mile jog
Fly Machine - 12x90 12x100 12x110 12x120
Bench Press - 10x115 10x125 10x135 6x145
Preacher Curls - 10x50 10x60 10x70 10x80
Wrist Curls - (10x30 Front Curls 10x50 Behind Curls)x4
Skull Crushers - 4 sets of 10x40
Dips - 3 sets of 10
High to Low Crossover - 10x35 10x40 10x45
Leg Lifts - 3 sets of 20
Plank - to Failure
Push-ups - to Failure

11/28/10

Rest Day

11/29/10

Half-mile jog
Squats - 8x115 8x145 5x165 5x185
Standing Calf Raise - 20x95 20x145 20x185 20x205
Leg Curl - 10x110 10x120 10x130 10x130
Leg Extension - 10x100 10x120 10x140 10x140
Weighted Delcine Sit-ups
20 with 25lb plate on chest
20 with 10lb plate behind head
20 with 35lb plate on chest
100 crunches
Weighted Back Extension - 10x10 10x25 10x25
Plank - to failure
3 mile bike ride

11/30/10

10 Push-ups
10 Box Jumps
10 Burpees
50 Jump Rope
x3

1 Mile Run
400 Jump Rope

Four rounds of submission wrestling with my little brother.