Tuesday, February 10, 2015

2/10- Squats

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160,  6 X 180, 190  4 X 200,  210

2/9- Unscheduled off day

Sunday, February 8, 2015

2/8- Sledge, KB, intervals

Done in 5 sets of 20 each-
100 sledge swings
100 24K KB swings

Aerdyne-  2' easy, then 30" hard, 30" easy X 8, 2' easy

Road bike in trainer- 20' mostly moderate

Saturday, February 7, 2015

2/7- Deads & arms

It's my 59th birthday. Time to lift like that don't matter.

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 260  3 X 280, 300, 300

2) DB Curl- 10 X 50, 8 X 60, 70, 80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 80
4) Tri press downs-  8 X 75,  75, 75, 75
5) Close grip push ups- 10 X 4

2/6- Intervals

Aerdyne-  2' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

Thursday, February 5, 2015

2/5- BP

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Swiss bar BP- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180
5 X 190, 200,  3 X 210  1 X 230, 230
Drop set- 3 X 210, 200, 190

2) Weighted push up w/feet elevated- 4 X 10  

2/4- Off day

Wednesday, February 4, 2015

2/3- Intervals

Aerdyne-  3' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

Monday, February 2, 2015

2/2- Squats

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160,  6 X 180, 190  4 X 200,  210 3 X 220, 230

Sunday, February 1, 2015

2/1- Deads, arms

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 255

2) DB curls- 10 X 50, 8 X 60, 70,80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 6 X 80, 8 X 70
Drop set- 8 X 70, 10 X 60, 50

4) Close grip push ups- 4 sets of 10