12/30- Aerdyne intervals

Aerdyne intervals-

4' warm up, then 30" at full tilt followed by 1' easy, times 3, then
1' nearly full tilt followed by 1' easy, times 3, then 4' cool down.
Total time- 17'.
Total cals burned- 17,247,230.6
I'm sure of it. 

12/29- Press/row

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2

Working sets-

Bench press-  warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175, 175
210 X 3, 3, 3

DB triple press- 90 X 10, 10, 5
DB fly- 80 X 8, 8, 8, 8 

1 arm DB row-  8 X 80,  90, 100, 100



Notes- Time- 50'  That triple press is 10 X 45's with both arms, then one arm at a time with the non-working arm in the up position, then both again. Pretty tough, especially after presses, and I bailed on the last 5. Try to get them next time!

12/28- Deads, shoulder & arm

Warm up-

20 Jumping jacks
10 Body weight squats
12 push ups
10 clean & press with empty oly bar
X2

Working sets-

1a) Hex bar deadlift-  warm up sets- 5X140, 170, 190, 210
8 X 240, 260, 270, 270
 300 X 3, 3, 3
1b) Power wheel roll outs- 5, 5, 5, 5


2a) DB military press- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 90, 90
2b) DB rear delt raise-  5 X 24,24
8 X  30, 30, 30, 30, 30


3) DB curls- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 80
Drop set- 6 X 80, 70, 60,   10 X 50

4a) Tri press down-  8 X 75, 75, 75, 80, 80, 80,  80
4b) Close grip push ups- 10, 10, 10, 10





Notes-  Time- 1'20".  

12/27 workout- lower

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2
Shoulder mobilization

Warm up set-
BB Squat- 8X115
DB shrug- 8X35

Working sets-

BB Squat- 8X 155
Hex bar shrugs- 8X140
X3

 DB Split Squat- 70X8 each leg
X3

DB Step ups- 8X60 each leg
Ab wheel roll outs- 10
X3


Notes-  Time- 55'    First workout for this 4 week program. Will adjust and increase as I can.
Here we go again!