Friday I did Legs & Back:
My leg exercises were the same as previously except I bumped up weight on some of them (i.e. 35lb dbs for calf raises, 20lb dbs for lunges, etc.) But here are my pull up numbers:
Reverse Grip Chin Ups - 17 reps
Wide Grip Pull Ups - 16 reps
Close Grip Overhand Pull Ups - 15 reps
Switch Grip Pull Ups - 20 reps
Reverse Grip Chin Ups - 18 reps
Wide Grip Pull Ups - 10 reps
Close Grip Overhand Pull Ups - 12 reps
Switch Grip Pull Ups - 18 reps
So I improved in everything once again, which is awesome. I have one more week before another rest week.
I did my anaerobic drills on Saturday, but they didn't last two long. I think it was a combination of doing Legs & Back at 11pm the night before and then not warming up as long as I would have normally (I was trying to squeeze the workout in between Conference sessions), but I slightly pulled both quads. At first I just thought they were sore or tight from doing legs just 16 hours before, but about 10 minutes into my sprints I had to pull up because of the pain. I was doing really well, too. They are still sore today, but I hope to be able to do my sprints tomorrow.
Goals for the week -
Mon:
AM - Anaerobic
PM - Chest, Shoulders, Tris
Tues:
AM - Cardio
PM - Basketball
Wed:
AM - Speed
PM - Back & Biceps
Thurs:
AM - Plyometric
PM - Volleyball
Fri:
AM - Rest
PM - Legs & Back
Sat:
Kenpo/Cardio/Rest
Sunday, October 5, 2008
Thursday, October 2, 2008
Updating
So Tuesday was just a basketball day as my legs were pretty toast, along with beginning a new commercial project. So that means little to no time. I did play basketball that night though.
Wednesday I didn't do my anaerobic due to time, but I did get in my lift.
Back & Biceps:
Wide Pull Ups - 17 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 12 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 16 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 12 reps w/30lb dumbbells
One Arm Concentration Curls - 12 reps w/30lb dumbbells
Corn Cob Pull Ups - 7 reps
Reverse Grip Bent Over Rows - 13 reps w/35lb dumbbells
Open Arm Curls - 10 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells
BREAK
Towel Pull Ups - 15 reps
Congdon Locomotive - 40 reps w/30lb dumbbells
Crouching Cohen Curls - 9 reps w/30lb dumbbells
Corkscrew Curls - 8 reps w/30lb dumbbells
Chin Ups - 10 reps
Seated Back Flys - 11 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 9 reps w/35lb dumbbells
Max Pull Ups (close grip chinnies) - 8 reps
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 12 reps w/30lb dumbbells, 4 reps w/25lb dbs
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb
Matched or improved every exercise except Chin Ups, which I dropped down 5 reps! But I had upped my weights on the bicep exercises before hand, so the arms were fairly toast.
I also played tennis Wednesday night, but it wasn't much exercise as we were playing rotating doubles and a couple people weren't very good and I was very rusty. So it was a lot of standing around with 2 hit rallies. Doesn't exactly break a sweat, but it was still fun. Its been so long.
Today I will be doing my anaerobic workout and then hopefully in lieu of yoga.
Wednesday I didn't do my anaerobic due to time, but I did get in my lift.
Back & Biceps:
Wide Pull Ups - 17 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 12 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 16 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 12 reps w/30lb dumbbells
One Arm Concentration Curls - 12 reps w/30lb dumbbells
Corn Cob Pull Ups - 7 reps
Reverse Grip Bent Over Rows - 13 reps w/35lb dumbbells
Open Arm Curls - 10 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells
BREAK
Towel Pull Ups - 15 reps
Congdon Locomotive - 40 reps w/30lb dumbbells
Crouching Cohen Curls - 9 reps w/30lb dumbbells
Corkscrew Curls - 8 reps w/30lb dumbbells
Chin Ups - 10 reps
Seated Back Flys - 11 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 9 reps w/35lb dumbbells
Max Pull Ups (close grip chinnies) - 8 reps
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 12 reps w/30lb dumbbells, 4 reps w/25lb dbs
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb
Matched or improved every exercise except Chin Ups, which I dropped down 5 reps! But I had upped my weights on the bicep exercises before hand, so the arms were fairly toast.
I also played tennis Wednesday night, but it wasn't much exercise as we were playing rotating doubles and a couple people weren't very good and I was very rusty. So it was a lot of standing around with 2 hit rallies. Doesn't exactly break a sweat, but it was still fun. Its been so long.
Today I will be doing my anaerobic workout and then hopefully in lieu of yoga.
Monday, September 29, 2008
Catching Up Since Wednesday
Just some quick clarification - Last posting was labeled "Thursday" but that was because it was after Midnight - those workouts were from Wednesday.
Soooo since then -
Thursday - no workout other than volleyball that night because from 1pm to about 8pm I spent the day helping a sister in our ward move out of her storage unit and apartment. I figured that counted. ha. Then is saw USC LOSE to Oregon State!!!! :-( And then went and played volleyball, taking my aggression out on the ball, resulting in mostly too long of kills. haha.
Friday - No cardio in the AM - legs were still feeling the Wednesday anaerobic training and all the moving/volleyball. PM I did Chest & Back instead of Legs & Back for the same reasons I didn't do cardio in the morning.
Saturday - Saturday was pretty much shot with going with my fam to a kids sale out at Oaks Park, then I had a writing meeting for most of the afternoon, followed by mi esposa going to the RS Broadcast that night. Short version - no Kenpo or Cardio.
Sunday - rest
Monday (today):
This morning I did Speed Conditioning down at the football pitch as follows:
WARM UP - stretch and jog 1 lap around track
- Hollows – Sprint 20m @ 80%, 20m cruise and sprint 20m @ 80% - build to
100% over the 8 sets.
- 3 tuck jumps (knee to chest) into a 5m sprint 45 sec recovery *3 reps * 3 sets with
90 sec rest between each set.
- 3 x 5 reps of 25m sprints from different positions off the ground. 45 sec rest
between reps and 90 sec between each set.
- 2 x 6 reps of 40m sprints from different positions off the ground with a step.
45 sec rest between reps and 90 sec between each set.
- 2 x 5 reps of 5m sprints from the get- up position then 5m lateral shuffle pick up a
ball jump over a tackle bag for 30m sprint.
COOL DOWN - stretch, jog to walk one lap around track.
These anaerobic and speed conditioning routines are geared towards rugby players, hence the "picking a ball and jumping over a tackle bag". I don't have a rugby ball (yet) and no tackle bag, so I just jumped over an imaginary bag. But I think I'll start bringing my soccer ball for the drills that require a ball. Most of these sprints would normally require you to be carrying the ball, so until I get a rugby ball I'll use the soccer ball.
Tonight I will do my Chest, Shoulders, Triceps routine.
. . . Later that night. :-)
Slow Motion 3-in-1 Push Ups - 12 reps + 9 bonus military pushes
In & Out Shoulder Flys - 16 reps w/20lb dumbbells
Chair Dips - 45 reps
Plange Push Ups - 11 reps
Pike Press - 16 reps
Side Tri-Rises - 25 reps each side
Floor Flys - 20 reps
Scarecrows - 12 reps w/20lb dumbbells
Overhead Tricep Extensions - 8 reps w/50lbs
2 Twitch Speed Push Ups - 12 fast/9 slow
Y Press - 10 reps w/30lb dumbbells
Lying Tricep Extension - 12 reps w/25lb dumbbells
BREAK
Side to Side Push Ups - 16 reps
Pour Flys - 12 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 10 reps w/25ld dumbbells
One Arm Push Ups - 5 reps (no knees)
Weighted Circles - 25 reps w/10lb dumbbells
Throw the Bomb - 12 reps w/ 25lb dumbbells
Clap Push Ups - 10 reps (no knees!)
Slo-Mo Throws - 11 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 10 reps w/15lb dumbbells
Shoulder Shrugs - 20 reps w/35lb dumbbells
Fly_Row_Press - 10 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 40 reps w/20lb dumbbells
COOL DOWN
I killed it tonight! I was pretty stoked I improved in every single exercise except F 2 B Tri Ext, which I matched last weeks - but with true form this week. I even added Shoulder Shrugs to the routine. I was pretty excited how good I felt and even did the full Ab Ripper routine afterwards (15 reps every exercise, except 40 reps for the Russian Twist). Great night!
We'll see how I feel en la manana. . .
Soooo since then -
Thursday - no workout other than volleyball that night because from 1pm to about 8pm I spent the day helping a sister in our ward move out of her storage unit and apartment. I figured that counted. ha. Then is saw USC LOSE to Oregon State!!!! :-( And then went and played volleyball, taking my aggression out on the ball, resulting in mostly too long of kills. haha.
Friday - No cardio in the AM - legs were still feeling the Wednesday anaerobic training and all the moving/volleyball. PM I did Chest & Back instead of Legs & Back for the same reasons I didn't do cardio in the morning.
Saturday - Saturday was pretty much shot with going with my fam to a kids sale out at Oaks Park, then I had a writing meeting for most of the afternoon, followed by mi esposa going to the RS Broadcast that night. Short version - no Kenpo or Cardio.
Sunday - rest
Monday (today):
This morning I did Speed Conditioning down at the football pitch as follows:
WARM UP - stretch and jog 1 lap around track
- Hollows – Sprint 20m @ 80%, 20m cruise and sprint 20m @ 80% - build to
100% over the 8 sets.
- 3 tuck jumps (knee to chest) into a 5m sprint 45 sec recovery *3 reps * 3 sets with
90 sec rest between each set.
- 3 x 5 reps of 25m sprints from different positions off the ground. 45 sec rest
between reps and 90 sec between each set.
- 2 x 6 reps of 40m sprints from different positions off the ground with a step.
45 sec rest between reps and 90 sec between each set.
- 2 x 5 reps of 5m sprints from the get- up position then 5m lateral shuffle pick up a
ball jump over a tackle bag for 30m sprint.
COOL DOWN - stretch, jog to walk one lap around track.
These anaerobic and speed conditioning routines are geared towards rugby players, hence the "picking a ball and jumping over a tackle bag". I don't have a rugby ball (yet) and no tackle bag, so I just jumped over an imaginary bag. But I think I'll start bringing my soccer ball for the drills that require a ball. Most of these sprints would normally require you to be carrying the ball, so until I get a rugby ball I'll use the soccer ball.
Tonight I will do my Chest, Shoulders, Triceps routine.
. . . Later that night. :-)
Slow Motion 3-in-1 Push Ups - 12 reps + 9 bonus military pushes
In & Out Shoulder Flys - 16 reps w/20lb dumbbells
Chair Dips - 45 reps
Plange Push Ups - 11 reps
Pike Press - 16 reps
Side Tri-Rises - 25 reps each side
Floor Flys - 20 reps
Scarecrows - 12 reps w/20lb dumbbells
Overhead Tricep Extensions - 8 reps w/50lbs
2 Twitch Speed Push Ups - 12 fast/9 slow
Y Press - 10 reps w/30lb dumbbells
Lying Tricep Extension - 12 reps w/25lb dumbbells
BREAK
Side to Side Push Ups - 16 reps
Pour Flys - 12 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 10 reps w/25ld dumbbells
One Arm Push Ups - 5 reps (no knees)
Weighted Circles - 25 reps w/10lb dumbbells
Throw the Bomb - 12 reps w/ 25lb dumbbells
Clap Push Ups - 10 reps (no knees!)
Slo-Mo Throws - 11 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 10 reps w/15lb dumbbells
Shoulder Shrugs - 20 reps w/35lb dumbbells
Fly_Row_Press - 10 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 40 reps w/20lb dumbbells
COOL DOWN
I killed it tonight! I was pretty stoked I improved in every single exercise except F 2 B Tri Ext, which I matched last weeks - but with true form this week. I even added Shoulder Shrugs to the routine. I was pretty excited how good I felt and even did the full Ab Ripper routine afterwards (15 reps every exercise, except 40 reps for the Russian Twist). Great night!
We'll see how I feel en la manana. . .
Thursday, September 25, 2008
Killer day - Anaerobic with Back/Biceps routine
So I have changed up my AM workout. Instead of doing the Cardio X routine from P90 X as my morning workout I am going to start incorporating anaerobic and conditioning drills instead. So this morning I did an anaerobic session down at the college track.
I ran 200m within 40 seconds - rested 20 seconds - ran 100m within 20 seconds - rested 40 seconds and repeated. I did 9 circuits, 1 shy of my 10 circuit goal. I could feel a cramp coming on so I sprinted my last 100m at full speed and even after the previous 9.5 circuits I was able to sprint 100m in 16 seconds . . . not too bad.
So it was a total of 2700 meters sprinting in a matter of about 10 minutes. As one could imagine that hurt. haha. But there is such a big difference between actually getting out and running versus any other type of stationary cardio, meaning self contained in a room. I think this will really sky rocket my conditioning.
Mondays I will do speed conditioning in the morning, lift in the afternoon/evening.
Tuesdays Plyo (speed/vertical training) in morning, basketball in evening
Wednesdays anaerobic conditioning in morning, lift in afternoon/evening
Thursdays Yoga in morning, volleyball in evening
Fridays Cardio X in morning, lift in evening (my Friday lift is a Legs & Back routine, so I decided to skip any heavy duty running or speed drills, etc. for the sake of my knees/legs)
Saturdays Kenpo
I'm pretty excited.
So my PM workout today was Back & Biceps. The basic concept is doing 2 back exercises followed by 2 bicep exercises:
Wide Pull Ups - 15 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 10 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 14 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 10 reps w/30lb dumbbells
One Arm Concentration Curls - 10 reps w/30lb dumbbells
Corn Cob Pull Ups - 5 reps
Reverse Grip Bent Over Rows - 12 reps w/35lb dumbbells
Open Arm Curls - 8 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells
BREAK
Towel Pull Ups - 12 reps
Congdon Locomotive - 30 reps w/30lb dumbbells
Crouching Cohen Curls - 15 reps w/25lb dumbbells
Corkscrew Curls - 12 reps w/25lb dumbbells
Chin Ups - 15 reps
Seated Back Flys - 10 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 10 reps w/30lb dumbbells
Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 16 reps w/25lb dumbbells
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb
Cool Down
I'm tired and going to bed.
I ran 200m within 40 seconds - rested 20 seconds - ran 100m within 20 seconds - rested 40 seconds and repeated. I did 9 circuits, 1 shy of my 10 circuit goal. I could feel a cramp coming on so I sprinted my last 100m at full speed and even after the previous 9.5 circuits I was able to sprint 100m in 16 seconds . . . not too bad.
So it was a total of 2700 meters sprinting in a matter of about 10 minutes. As one could imagine that hurt. haha. But there is such a big difference between actually getting out and running versus any other type of stationary cardio, meaning self contained in a room. I think this will really sky rocket my conditioning.
Mondays I will do speed conditioning in the morning, lift in the afternoon/evening.
Tuesdays Plyo (speed/vertical training) in morning, basketball in evening
Wednesdays anaerobic conditioning in morning, lift in afternoon/evening
Thursdays Yoga in morning, volleyball in evening
Fridays Cardio X in morning, lift in evening (my Friday lift is a Legs & Back routine, so I decided to skip any heavy duty running or speed drills, etc. for the sake of my knees/legs)
Saturdays Kenpo
I'm pretty excited.
So my PM workout today was Back & Biceps. The basic concept is doing 2 back exercises followed by 2 bicep exercises:
Wide Pull Ups - 15 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 10 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 14 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 10 reps w/30lb dumbbells
One Arm Concentration Curls - 10 reps w/30lb dumbbells
Corn Cob Pull Ups - 5 reps
Reverse Grip Bent Over Rows - 12 reps w/35lb dumbbells
Open Arm Curls - 8 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells
BREAK
Towel Pull Ups - 12 reps
Congdon Locomotive - 30 reps w/30lb dumbbells
Crouching Cohen Curls - 15 reps w/25lb dumbbells
Corkscrew Curls - 12 reps w/25lb dumbbells
Chin Ups - 15 reps
Seated Back Flys - 10 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 10 reps w/30lb dumbbells
Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 16 reps w/25lb dumbbells
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb
Cool Down
I'm tired and going to bed.
Tuesday, September 23, 2008
Plyo Land
Did my Plyometric workout today. Fun as always . . . .
No basketball tonight due to a church meeting and going out with Chad, Derek and Mike as Chad is only a couple weeks from his move to Boise! Crazy.
No basketball tonight due to a church meeting and going out with Chad, Derek and Mike as Chad is only a couple weeks from his move to Boise! Crazy.
Catching Up!
So Thursday I did a Cardio X workout instead of the Yoga, due to time constraints. And I played volleyball as I do every Thursday. Then I missed Friday's Core workout. Saturday I took the ORPAT (Oregon Physical Ability Test) for the West Linn Police Department and passed. So that was my workout for the day as well. 6 laps on an obstacle course and a push/pull machine, etc.
Monday I started Phase 2 of my workouts, where my routines are all switched up. I'm also doing double days M-W-F. So in the AM I did the Cardio X routine and in the PM I did Chest, Shoulders and Triceps as follows:
Slow Motion 3-in-1 Push Ups - 10 reps + 2 reps on knees
In & Out Shoulder Flys - 16 reps w/15lb dumbbells
Chair Dips - 40 reps
Plange Push Ups - 10 reps
Pike Press - 13 reps
Side Tri-Rises - 20 reps each side
Floor Flys - 16 reps
Scarecrows - 12 reps w/15lb dumbbells
Overhead Tricep Extensions - 12 reps w/40lbs
2 Twitch Speed Push Ups - 8 fast/6 slow
Y Press - 8 reps w/30lb dumbbells
Lying Tricep Extension - 10 reps w/25lb dumbbells
BREAK
Side to Side Push Ups - 12 reps
Pour Flys - 10 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 8 reps w/25ld dumbbells
One Arm Push Ups - 18 reps (on knees)
Weighted Circles - 20 reps w/10lb dumbbells
Throw the Bomb - 10 reps w/ 25lb dumbbells
Clap Push Ups - 15 reps (on knees)
Slo-Mo Throws - 9 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 6 reps w/10lb dumbbells
Fly_Row_Press - 8 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 30 reps w/20lb dumbbells
COOL DOWN
And I FEEL it this morning!
For Cardio from now on (as far as AM workout) I am going to start doing sprint/run/rugby conditioning drills at the football field. We'll see how that goes.
Monday I started Phase 2 of my workouts, where my routines are all switched up. I'm also doing double days M-W-F. So in the AM I did the Cardio X routine and in the PM I did Chest, Shoulders and Triceps as follows:
Slow Motion 3-in-1 Push Ups - 10 reps + 2 reps on knees
In & Out Shoulder Flys - 16 reps w/15lb dumbbells
Chair Dips - 40 reps
Plange Push Ups - 10 reps
Pike Press - 13 reps
Side Tri-Rises - 20 reps each side
Floor Flys - 16 reps
Scarecrows - 12 reps w/15lb dumbbells
Overhead Tricep Extensions - 12 reps w/40lbs
2 Twitch Speed Push Ups - 8 fast/6 slow
Y Press - 8 reps w/30lb dumbbells
Lying Tricep Extension - 10 reps w/25lb dumbbells
BREAK
Side to Side Push Ups - 12 reps
Pour Flys - 10 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 8 reps w/25ld dumbbells
One Arm Push Ups - 18 reps (on knees)
Weighted Circles - 20 reps w/10lb dumbbells
Throw the Bomb - 10 reps w/ 25lb dumbbells
Clap Push Ups - 15 reps (on knees)
Slo-Mo Throws - 9 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 6 reps w/10lb dumbbells
Fly_Row_Press - 8 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 30 reps w/20lb dumbbells
COOL DOWN
And I FEEL it this morning!
For Cardio from now on (as far as AM workout) I am going to start doing sprint/run/rugby conditioning drills at the football field. We'll see how that goes.
Wednesday, September 17, 2008
Tuesday and Wednesday Workouts
Well Tuesday our daughter was really sick and we ended up taking her in. She had an ear infection. With how she was feeling and needing to be held and comforted most of the day I did not get a chance to do my workout (Yoga). Tuesday night, though, I played basketball . . . for about an hour. My night was cut short when my teammate (a very coordinated guy - insert sarcasm) came down with his elbow on my head and split it open. Fun Stuff. These are the "cleaned up" pictures. I didn't have a camera with me when it happened. Lots of blood though, it would have been cool to have the cam. Oh well.
But this morning (Wednesday) I did do my Kenpo workout. Nice cardio workout, but not the most physically taxing. But I guess that's good for the "rest week".
But this morning (Wednesday) I did do my Kenpo workout. Nice cardio workout, but not the most physically taxing. But I guess that's good for the "rest week".
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