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Post by whitney on Sept 19, 2011 21:07:05 GMT -5
9-19-11
This was my first day back after being off for 4 weeks.
Extra wide squat w/ SSB off 12" box: bar x8(x5 sets)
GHR: 50 reps total
GM's w/ purple: 3x15
Leg ext: 3x15
Calf raises: 3x20
Prowler
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Post by Justin Mason on Sept 19, 2011 23:16:14 GMT -5
should've called it zumbies' log
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Post by whitney on Sept 19, 2011 23:20:19 GMT -5
Should've called it that Justin Mason chicks log
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Post by whitney on Sept 21, 2011 23:06:07 GMT -5
9-21-11
Day two back from surgery
pulldowns 3x15
T-bar rows 3x15
seated rows 3x15
db extensions 3x15
band press downs with purple 3x15
side raises 2x25
face pulls with mini 2x25
kb shrugs 3x15
hammer curls 3x15
bb curls 3x15
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Post by firedrake on Sept 23, 2011 12:06:19 GMT -5
Surgery? What'd I miss? Good looking work, nonetheless.
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Post by whitney on Sept 25, 2011 16:50:16 GMT -5
9-25-11
incline tate press 4x15
band press downs w/ purple 4x15
pulldowns 4x15
T-bar row 4x15
side raises 100 reps total
hammer curls 4x15
cardio on treadmill
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Post by whitney on Oct 4, 2011 22:33:55 GMT -5
10-1-11
high cardio day through calisthenics:
5 min warm up jog
Add on method:
Good mornings: 10 reps
Good mornings + Supine hip bridge:10 reps
Good mornings + Supine hip bridge + Planks on forearms(10sec.): 10 reps
Good mornings + Supine hip bridge + Planks on hands(10 sec) + forward lungs: 10 reps
Interval pyramid training:
30 seconds split lunge/ 1 min march
45 second jacks/ 1 min march
60 second lung with bicep curl/ 1 min march
90 second center squatted wood choppers/ 1 min march
60 second lung with bicep curl/ 1 min march
45 second jacks/ 1min march
30 second split lunge/ 1 min march
(2 sets of this pyramid)
5 min cool down jog
15 min athlete's yoga stretching
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Post by whitney on Oct 24, 2011 21:50:19 GMT -5
10-23-11
Speed bench:
bar x8
55x3(x8)
Floor extensions w/ curl bar: 3x8
Tate press: 3x8
Band pressdown: 2x20
assisted chins w/ green+purple: 3x8
CSR: 3x8
Inverted rows on TRX: 2x failure
One arm shoulder press ss w/ side raises: 3x15
Rear delt work w/ sled
Hammer curls: 2x15
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Post by whitney on Oct 24, 2011 21:51:57 GMT -5
10-24-11
deadlift:
bar x8
95x5
135x5(x5)
stiff leg deads w/ kb's from bench deficit: 3x10
lying leg curls: 2x25
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