Workout of the Day - April 9, 2014

It's LEG DAY!

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

Pull-ups
-3 sets of 5 unassisted
-3 sets of 8 assisted 60lbs

SUPERSET
-seated calf raise
Set 1: 20x90
Set 2: 15x135
Set 3: 15x135
Set 4: 15x135
Set 5: 15x135

-squat press
Set 1: 15x360
Set 2: 12x450
Set 3: 10x540
Set 4: 8x630
Set 5: 8x630

SUPERSET
-Quadriceps Extension
Set 1: 12x100
Set 2: 12x125
Set 3: 10x150
Set 4: 8x150
Set 5: 8x150

-Hamstring Curl
Set 1: 12x100
Set 2: 10x100
Set 3: 10x100
Set 4: 10x100
Set 5: 10x100

-Standing Calf Raise
Set 1: 20x150
Set 2: 20x175
Set 3: 20x200
Set 4: 15x200
Set 5: 12x200

SUPERSET
-Hip Adductor
5 sets 10x100

-Hip Abductors
5 Sets 10x100

-Glute/hamstring extension
Set 1: 10x100 each leg
4 sets 10x125 each leg

Final exercise
-Lunges w/ 20lb Dumbbell each hand
4 sets of 10

So, what did you do today?

Workout of the Day - April 8, 2014

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

HIIT - 3x
- superset 2x
20 calf raises & 6 lunges w/ curls(8kg kettle bell)
- triple shoulder 10x each (lateral raise, front shoulder, overhead press) 4kg kettle bell
- 1 minute plank
- 10 each side Russian Twist

Weight lifting
-superset (barbell curls, behind the head triceps extensions, military press)
Set 1: 15x 50 each
Set 2: 12x 60 each
Set 3: 8x 70 each
Set 4: 8x 70 each

-Superset (incline curls, isolation curls)
Set 1: 15x 20 each
Set 2: 10x 25 each
Set 3: 8x 25 each
Set 4: 8x 25 each

-Superset (Arnold Press: 35lbs, Shoulder shrugs: 75lbs)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

-Superset (headcrusher cable curls, 1 arm triceps pull down)
Set 1: 12x 25
Set 2: 10x 32
Set 3: 8x 32
Set 4: 8x 32

Burn Down - max out each weight - 3x
-32, 25, 20, 15, 10

Arms Crushed!!!

Workout of the Day- April 7, 2014

Warm-up (don't skip this!) - 30 seconds each 2x
-arm rotations forward & reverse
- overhead press
- pivoting uppercut
- squats
- high knees
- side steps

HIIT - 4x
- 30 seconds plank
- 10 pushups (set 1: regular, set 2: wide arm, set 3: diamond, set 4: spider man)
- 10 Burpees
- 10 squats
- 20 Russian Twist w/5kg medicine ball

Weight lifting
- bench press (set 1: 15x135, set 2: 10x 155, set 3: 8x175, set 4 8x185
- incline bench (set 1: 10x135, set 2: 10x135, set 3: 8x135, set 4: 8x135)
- superset: reverse grip dumbbell rows (set 1: 15x30, set 2: 10x30, set 3: 10x30, set 4:8x30) bent over barbell row (set 1: 12x90, set 2: 10x90, set 3: 8x90, set 4: 8x90)
-superset: cable cross(10x40, 10x32, 10x25, 10x25) lat pull down (10x 105, 10x90, 10x90, 10x90)
- cable chest raise burn down (5x25, 8x20, 10x15, 10x10)
- assisted chin up (51lb assist 8 reps x 3)

Workout of the Day - April 4, 2014

Warm-up - 30 seconds each. Repeat 2x
-arm rotations fwd and reverse
-overhead press
-pivoting uppercut
-squats
-Stan engines

HIIT - Superset  Repeat 4x
- 30 seconds plank
- 15 pushup
- 10 calf raises
- 10 alternating lunges
- 10 calf raises
- 10 alternating lunges
- 10 Russian Twist w/ 5kg ball

CHEST/BACK
Superset - 60lb assist Request 5x
- assisted dip
- assisted chin up

BENCH PRESS
10 @ 135
8 @ 175 4x

Superset -10 reps each set
Dumbbell Chest Fly 30lb
Lying overhead pull 30lb
Repeat 3x
Dumbbell Chest Fly 40lb
Lying overhead pull 40lb
Repeat 2x

Superset - 10 reps each set
Cable cross 25 lb
Seated row, wide arm, 90lb
Repeat 2x
Cable cross 40lb
Seated row 120lb
Repeat 3x

ABS
Hanging Leg lifts - 10 reps
Windshield wipers - 10 reps each side
Alternating hanging leg lifts - 10 reps each side
Hanging leg lift - 10 reps

20 Minute walk @ 15 Minute per mile

Good hard workout today!

Workout of the Day - April 3, 2014

2.5 mile walk in 35 minutes.

Superset - 60lb Barbell (10 reps each) repeat 5x
- standing biceps curl
- standing triceps extension (behind the head)
- standing military press (behind the head)

Superset - Shoulders (10 reps each) repeat 5x
- 15lb dumbbell lateral raise
- 30lb dumbbell Arnold Press

Superset - Cable Machine - (10 Reps each) repeat 5x
-overhead biceps curls 25 lbs(stand between handles as if doing cable crosses, but hold arms out straight, then curl hands towards head)
- single arm triceps pull down 25lbs

Superset - Abs repeat 5x
- Russian Twist with 6kg ball 10 reps each side
- Plank 30 seconds

2 mile walk in 35 minutes

Monday Workout Log - 30 Days of HIIT Day 7

Just another Manic Monday! Completed my first week of the 30 days of HIIT workout, today, and added in a pretty intense Chest & Arms workout.

• 30 Minutes of Body Toning Yoga from the Daily Yoga app
• 30 Days of HIIT Day 7 - 7 Rounds
• 30 seconds High Knees, 15 Seconds Rest
• 30 seconds High Knees, 60 seconds Rest
• Riddick Workout - 2 Reps each round - 1 minute rest between rounds - 10 rounds
• Diamond Push Up
• Regular Push Up
• Wide Arm Push Up
• Spiderman Push Up
• Clapping Push Up
• 20lb Dumbbell Superset - 10 Reps each set - 5 Sets
• Biceps Curls
• Triceps Extensions
• Shoulder Press
• Lateral Raise

Ok, That was a Tough workout! Beast Mode engaged!!

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Monday Workout Log

A yoga class. (Photo credit: Wikipedia)

Alright, trying this get up early and workout routine, again! Woke up early with my wife, and we did a nice little 20 minutes of yoga before she had to get ready for work. it was nice doing it together!

Here's the whole thing for today!

• 20 minutes Sworkit Yoga
• 15 minutes Sworkit Legs & Abs Custom Routine - Brutal but effective!
• Upper Body Circuit - 5 Supersets - 30 Second break between.
• Pushups - 15 reps
• Dumbbell Curls - 20lbs - 15 Reps Each arm
• Dumbbell Shoulder Press - 20lbs - 15 Reps Each arm
• Dumbbell Triceps Extension - 20lbs - 15 Reps Each arm
• Dumbbell Row - 20lbs - 15 Reps each arm
• Total of 75 reps for each exercise

I might do a light cardio this evening when my wife gets home, since it's just too cold and wet to go out running today. If I do, I'll update this post.

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Saturday Workout Log

If you Don't look like this when you get off the treadmill, you're doing it wrong! via jaiblevins

Alright, it's that time again. Keeping those logs up to date! I was given a free 7 day pass to the 24 Hour Fitness location in my neighborhood, and since I have an application in with them, I thought this would be a great chance to go meet the manager, and check out the gym. Today's Workout looks something like this:

• 20 minutes of Sworkit Pro Yoga Full Sequence
• 30 Minutes Treadmill Interval training
• 2 minutes fast walking 4-4.5 miles per hour
• 2 minutes running 6-6.5 miles per hour
• Total distance 2.5 miles
• Strength Training - 60 minutes
• Chest Press - 125lbs 10 reps - 3 times
• Seated Row - 110lbs 10 reps - 3 times
• Preacher Curls - 75lbs 10 reps- 3 times
• Standing Dumbbell Curls - 35lbs 10 reps - 3 times
• Triceps Pull Downs - 70 lbs 10 reps - 3 times
• Lat Pull Downs - 110 lbs 10 reps - 3 times
• Leg Press - 270lbs 10 reps 5 times

It's been awhile since I've been in the gym. Honestly, I HATE treadmills. The scenery never changes, and it's exceptionally monotonous. I will probably use the Elliptical, and stationary bike, instead of the treadmill, during this 7 days, and take advantage of any nicer days, to run outdoors. Using the weights, was nice. You really can't build exceptional strength gains, without lifting heavy.

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