So I did my Monday routine (chest & back) today. Definitely improved over last weeks numbers, but I was so spent at the end that I was unable to do my ab routine. Probably not enough food in me. Anyway here are my numbers for today:
Standard Push Ups - 22 reps
Wide Pull Ups - 11 reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 11 reps
Break - 45 sec
Wide Push Ups - 20 reps
Overhand Close Grip Pull Ups - 10 reps
Decline Push Ups- 12 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 12 reps
Back Flys - 12 reps @ 25lb dumbbells
Break - 45 sec
Wide Pull Ups - 5 reps
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 6 reps
Military Push Ups - 18 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 7 reps
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps on my knees
Back Flys - 14 reps @ 25lb dumbbells
Divebomber Push Ups - 12 reps
So I need heavier weights for my Lawnmowers and Heavy Pants, but that'll be awhile because I can't afford to buy them right now. haha. But my pull ups all improved quite a bit in just the one week, but some of my push ups actually dropped. We'll see how next week goes.
I did not do the Kenpo routine on Saturday :-( Lame
Monday, September 1, 2008
Friday, August 29, 2008
Friday August 29th, 2008 Legs & Back
So today I worked my Legs & Back for an hour. Pretty much legs, legs, back in that sequence.
Balance Lunges - 25 reps each side w/10lb dumbbells
Calf-Raise Squat - 25 reps w/ 15lb dumbbells
Reverse Grip Chin Ups - 12 reps
Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 8 reps
Step Back Lunges - 15 reps each side w/ 15lb dumbbells
Side Lunges - 20 reps each side w/ 20lb dumbbells
Close Grip Overhand Pull Ups - 10 reps
Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 10 reps
BREAK
3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 10 reps
Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 20lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 10 reps
80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - 16 reps
Total Pull Ups: 86 reps
NO AB WORKOUT
Balance Lunges - 25 reps each side w/10lb dumbbells
Calf-Raise Squat - 25 reps w/ 15lb dumbbells
Reverse Grip Chin Ups - 12 reps
Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 8 reps
Step Back Lunges - 15 reps each side w/ 15lb dumbbells
Side Lunges - 20 reps each side w/ 20lb dumbbells
Close Grip Overhand Pull Ups - 10 reps
Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 10 reps
BREAK
3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 10 reps
Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 20lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 10 reps
80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - 16 reps
Total Pull Ups: 86 reps
NO AB WORKOUT
Thursday August 28th YOGA
So here's my Yoga workout. I'm not going to type this out every Thursday - its the same each week, but here it is written out once. 90 MINUTES! OUCH!! haha
MOVING ASANAS
Runners Pose
Crescent Pose
Warrior One
Warrior Two
Reverse Warrior
Triangle Pose
Twisting Triangle
Chair to Twisting Chair (Prayer Twist)
Right Angles Pose to Grab
Prayer Twist from Runners Pose to Side Arm Balance
Warrior Three to Standing Splits
Half Moon to Twisting Half Moon
BALANCE POSTURES
Tree (90 sec)
Royal Dancer (90 Sec)
Standing Leg Extension (90 Sec)
FLOOR WORK
Crane (60 sec)
Seated Spinal Stretch (5 breaths each side)
Cat Stretch (5 breaths)
Frog (60 sec)
Bridge/Wheel (5 breaths)
Plough into Shoulder Stand
Table (5 breaths)
Cobbler Pose (60 sec)
"YOGA BELLY 7"
One legged Hamstring Stretch
Two Legged Hamstring Stretch
Touch The Sky (30 sec)
Boat (30 sec)
Half Boat (30 sec)
Scissors (30 sec each side)
Torso Twist Hold (30 sec each side)
Deep Torso Twist Hold (30 sec each side)
Touch the Sky Graduates (20 sec per position x 3)
MORE FLOOR WORK
Glute Stretch
Happy Baby
Child's Pose
Shavasana Corpse
Fetal Pose
Meditation Pose (Lotus)
EASILY the hardest workout of all my routines. I also played 20 hours of volleyball Thursday night. Legs were toast, but it was good to force them to work after so much exercise this week.
MOVING ASANAS
Runners Pose
Crescent Pose
Warrior One
Warrior Two
Reverse Warrior
Triangle Pose
Twisting Triangle
Chair to Twisting Chair (Prayer Twist)
Right Angles Pose to Grab
Prayer Twist from Runners Pose to Side Arm Balance
Warrior Three to Standing Splits
Half Moon to Twisting Half Moon
BALANCE POSTURES
Tree (90 sec)
Royal Dancer (90 Sec)
Standing Leg Extension (90 Sec)
FLOOR WORK
Crane (60 sec)
Seated Spinal Stretch (5 breaths each side)
Cat Stretch (5 breaths)
Frog (60 sec)
Bridge/Wheel (5 breaths)
Plough into Shoulder Stand
Table (5 breaths)
Cobbler Pose (60 sec)
"YOGA BELLY 7"
One legged Hamstring Stretch
Two Legged Hamstring Stretch
Touch The Sky (30 sec)
Boat (30 sec)
Half Boat (30 sec)
Scissors (30 sec each side)
Torso Twist Hold (30 sec each side)
Deep Torso Twist Hold (30 sec each side)
Touch the Sky Graduates (20 sec per position x 3)
MORE FLOOR WORK
Glute Stretch
Happy Baby
Child's Pose
Shavasana Corpse
Fetal Pose
Meditation Pose (Lotus)
EASILY the hardest workout of all my routines. I also played 20 hours of volleyball Thursday night. Legs were toast, but it was good to force them to work after so much exercise this week.
Wednesday, August 27, 2008
Wednesday 08_27_08 Shoulders & Arms
Shoulders & Arms - repeat workout. Shoulders, Bis, Tris, repeat.
Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 9 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 10 reps @ 20lb dumbbells; 11 reps @ 20lb dumbbells
Break
Deep Swimmers Press - 8 reps @ 25 lb dumbbells; 8 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 30 reps; 30 reps
Break
Upright Rows - 9 reps @ 70lb combined weight: 8 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells
Flip-Grip Twist Tricep Kickback - 12 reps @ 15lb dumbbells; 12 reps @ 15lb dumbbells
Break
Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 8 reps @ 25lb dumbbells; 8 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 10 reps @ 25lb dumbbells; 10 reps @ 25lb dumbbells
Break
In & Out Straight-Arm Shoulder Flys - 16 reps @ 10lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 8 reps @ 25lb dumbbells
Side Tri-Rise - 25 reps; 25 reps
Cool Down
-Plus AB workout -
Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 9 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 10 reps @ 20lb dumbbells; 11 reps @ 20lb dumbbells
Break
Deep Swimmers Press - 8 reps @ 25 lb dumbbells; 8 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 30 reps; 30 reps
Break
Upright Rows - 9 reps @ 70lb combined weight: 8 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells
Flip-Grip Twist Tricep Kickback - 12 reps @ 15lb dumbbells; 12 reps @ 15lb dumbbells
Break
Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 8 reps @ 25lb dumbbells; 8 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 10 reps @ 25lb dumbbells; 10 reps @ 25lb dumbbells
Break
In & Out Straight-Arm Shoulder Flys - 16 reps @ 10lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 8 reps @ 25lb dumbbells
Side Tri-Rise - 25 reps; 25 reps
Cool Down
-Plus AB workout -
Tuesday Workouts 08-26-08
So, today I did an hour long plyometric routine. Plyometrics is pretty much non-stop jump training. The pattern is as follows: Three exercises for 30 sec each, followed by a fourth for 60 sec. Repeat then a 45 sec break and so on. It was brutal. My butt hurts really bad. :-)
I also played 2 hours of basketball in the PM, but that was good to get a second workout in - especially since we didn't lose a single game.
Plyo routine:
Jump Squats x 30 sec
Run Stance Squats x 30 sec
Airborne Heisman x 30 sec
Swing Kicks x 60 sec
Repeat
Squat Reach Jumps x 30 sec
Run Stance Squat Switch Pickups x 30 sec
Double Airborne Heisman x 30 sec
Circle Run x 60 sec
Repeat
Jump Knee Tuck x 30 sec
Mary Katherine Lunges x 30 sec
Leapfrog Squats x 30 sec
Twist Combo x 60 sec
Repeat
Rock Star Hops x 30 sec (15 sec each side)
Gap Jump x 30 sec
Squat Jacks x 30 sec
Military March x 60 sec
Repeat
Run Squat 180 Switch x 30 sec
Lateral Leapfrog Squats x 30 sec
Monster Truck Tires x 30 sec
Hot Foot x 60 sec (30 sec each foot)
Repeat
Pitch and Catch x 60 sec
Jump Shot x 60 sec (30 sec each side)
Football Hero x 60 sec
Cool Down
I also played 2 hours of basketball in the PM, but that was good to get a second workout in - especially since we didn't lose a single game.
Plyo routine:
Jump Squats x 30 sec
Run Stance Squats x 30 sec
Airborne Heisman x 30 sec
Swing Kicks x 60 sec
Repeat
Squat Reach Jumps x 30 sec
Run Stance Squat Switch Pickups x 30 sec
Double Airborne Heisman x 30 sec
Circle Run x 60 sec
Repeat
Jump Knee Tuck x 30 sec
Mary Katherine Lunges x 30 sec
Leapfrog Squats x 30 sec
Twist Combo x 60 sec
Repeat
Rock Star Hops x 30 sec (15 sec each side)
Gap Jump x 30 sec
Squat Jacks x 30 sec
Military March x 60 sec
Repeat
Run Squat 180 Switch x 30 sec
Lateral Leapfrog Squats x 30 sec
Monster Truck Tires x 30 sec
Hot Foot x 60 sec (30 sec each foot)
Repeat
Pitch and Catch x 60 sec
Jump Shot x 60 sec (30 sec each side)
Football Hero x 60 sec
Cool Down
Monday, August 25, 2008
Monday - 08_24_08 Chest & Back Workout
Road my bike 1 mile to my parents' house where my workout equipment is (not enough floor space at our house) and did the following Chest and Back workout:
Standard Push Ups - 20 reps
Wide Pull Ups - 6 full extension reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 6 full extension reps
Break - 45 sec
Wide Push Ups - 20 reps
Overhand Close Grip Pulls - 7 full extension reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 10 reps
Back Flys - 15 reps @ 20lb dumbbells
Break - 45 sec
Wide Pull Ups - 2 full extension, 7 assisted
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 15 assisted
Military Push Ups - 15 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 10 assisted
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 15 reps on my knees
Back Flys - 20 reps @ 20lb dumbbells
Divebomber Push Ups - 8 reps
Totals:
52 pull ups
186 push ups
105 weighted reps
Notes:
- Full extension pull ups means I am going all the way down to a full hang position before pulling back up, no bent arms at the bottom position.
- Need to increase weights on lawnmowers, back flys and heavy pants
Standard Push Ups - 20 reps
Wide Pull Ups - 6 full extension reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 6 full extension reps
Break - 45 sec
Wide Push Ups - 20 reps
Overhand Close Grip Pulls - 7 full extension reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 10 reps
Back Flys - 15 reps @ 20lb dumbbells
Break - 45 sec
Wide Pull Ups - 2 full extension, 7 assisted
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 15 assisted
Military Push Ups - 15 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 10 assisted
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 15 reps on my knees
Back Flys - 20 reps @ 20lb dumbbells
Divebomber Push Ups - 8 reps
Totals:
52 pull ups
186 push ups
105 weighted reps
Notes:
- Full extension pull ups means I am going all the way down to a full hang position before pulling back up, no bent arms at the bottom position.
- Need to increase weights on lawnmowers, back flys and heavy pants
Saturday, August 23, 2008
Beginning Measurements and Photos. August 23, 2008
Here are my measurements - I wish I had my measurements at the end of the "contest" to compare to, but I deleted the voting site before double checking if I had the measurements here as well.
CURRENT GOALS
Neck: 16" 16.5" - 17"
Chest: 41" 46"
Waist: 37" 31"
Hips: 35" 35"
Biceps - L: 14.5" R: 14.5" 16.5" - 17"
Forearms - L: 12" R: 12" 13.5"
Thighs- L: 23.5" R: 23" 24" - 25"
Calves- L: 15.5" R: 16" 17"
Below are photos from almost exactly one year ago (August 9th, 2007) and photos from today (August 23rd, 2008) - you can see why I am needing to get going again.
And here's some other views- noticeable lapses: lats/chest and loooooove handles.
CURRENT GOALS
Neck: 16" 16.5" - 17"
Chest: 41" 46"
Waist: 37" 31"
Hips: 35" 35"
Biceps - L: 14.5" R: 14.5" 16.5" - 17"
Forearms - L: 12" R: 12" 13.5"
Thighs- L: 23.5" R: 23" 24" - 25"
Calves- L: 15.5" R: 16" 17"
Below are photos from almost exactly one year ago (August 9th, 2007) and photos from today (August 23rd, 2008) - you can see why I am needing to get going again.
And here's some other views- noticeable lapses: lats/chest and loooooove handles.
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