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Old 12-26-2006, 11:35 AM   #61 (permalink)
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100 Reps to Bigger Muscles
12/26/06

Day 3-1

Calf Raises
1x50 Bodyweight

I keep forgetting to do the second set of the day, hopefully one of these days I'll start to remember to actually do the second set of 50.
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Old 12-26-2006, 06:07 PM   #62 (permalink)
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100 Reps to Bigger Muscles
12/26/06

Day 3-2

Calf Raises
1x50 Bodyweight
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Old 12-28-2006, 07:02 AM   #63 (permalink)
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Metabolic Overdrive
12/27/06

# of Intervals: (8) 30 second sprints with 45 second recovery jogs
Speed: 8.5 mph/5.0 mph
Time: 16 minutes (including warm up/cool down)
Distance: 1.6 miles

SMR

20 minutes of Foam Rolling
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Old 01-02-2007, 04:14 PM   #64 (permalink)
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Metabloic Overdrive
12/29/06

# of Intervals: (9) 30 seconds sprints with 45 second recovery jogs
Speed: 8.5 mph/5.5 mph
Time: 17.5 minutes including warmup/cool down
Distance: 1.75 miles

SMR

10 minutes of foam rolling
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Old 01-02-2007, 04:23 PM   #65 (permalink)
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Fat Loss 2
01/02/07

Workout A-1

Superset
Front Squat
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.

Wide Grip Seated Cable Row
  • 1x5 137.5 lbs., x7 125 lbs.
  • 1x12 125 lbs.
  • 1x12 125 lbs. (*Start at 120 or 125 next A)

Superset
Supine Hip Extension with Leg Curl
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight (*Hard!!)

Barbell Push Press
  • 1x5 95 lbs. 1x7 70 lbs.
  • 1x12 70 lbs.
  • 1x12 70 lbs.

Superset
Dynamic Lunges
  • 1x12 70 lbs.
  • 1x12 70 lbs.
  • 1x12 70 lbs. (*Go up in weight)

Upper Body Russian Twist
  • 1x12 Bodyweight + 12 lbs.
  • 1x12 Bodyweight + 12 lbs.
  • 1x12 Bodyweight + 12 lbs.
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Old 01-04-2007, 11:08 AM   #66 (permalink)
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Metabolic Overdrive
01/03/07

# of Intervals:(10) 30 second sprints with 45 second recovery jogs
Speed:8.7 mph/5.5 mph
Time:19 minutes including warmp up/cool down
Distance:1.92 miles

SMR

10 minutes of foam rolling
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Old 01-05-2007, 08:02 AM   #67 (permalink)
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Fat Loss 2
01/04/07

Workout B-1

Superset
Snatch Grip Deadlift
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.

T Push-Ups
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1X12 Bodyweight

Superset
Bulgarian Split Squats with Overhead Press
  • 1x5 30 lbs.
  • 1x10 20 lbs.
  • F

Chin Ups
  • 1x12 with 80 lbs. assisted
  • F
  • F

I could not continue on...same thing happened when I first did workout B in Fat Loss 1. I will retry this workout tonight. Damn bastard!
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Old 01-05-2007, 05:56 PM   #68 (permalink)
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Fat Loss 2
01/05/07

Workout B-1 Retry

Superset
Snatch Grip Deadlift
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.

T Push-ups
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight

Superset
Bulgarian SPlit Squat with Overhead Press
  • 1x12 20 lbs. (*Every other rep I incorporated the OH Press)
  • 1x12 20 lbs. (*Every other rep I incorporated the OH Press)
  • 1x12 20 lbs. (*Every other rep I incorporated the OH Press)

Chin Ups
  • 1x12 Bodyweight with 80 lbs. Assisted
  • 1x12 Bodyweight with 80 lbs. Assisted
  • 1x12 Bodyweight with 90 lbs. Assisted

Superset
Romanian Deadlift with Bent Over Row
  • 1x12 95 lbs.
  • 1x12 85 lbs.
  • 1x12 85 lbs.

Upper Body Russian Twist (Too wiped in lower body to use legs)
  • 1x12 Bodyweight + 12.5 lbs.
  • 1x12 Bodyweight + 12.5 lbs.
  • 1x12 Bodyweight + 12.5 lbs.
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Old 01-06-2007, 03:41 PM   #69 (permalink)
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100 Reps to Bigger Muscles
01/06/07

Day 4-1

Calf Raises
1x50 Bodyweight

Day 1-1

Bicep Curls with Band
1x50 each arm
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Old 01-08-2007, 03:31 PM   #70 (permalink)
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I got the stomch flu late Saturday night...spent the following 12 hours dry heaving over the toilet. I would never wish this on my worst enemy, it was awful. I hope to get back to the gym this week sometime.
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Old 01-15-2007, 05:12 PM   #71 (permalink)
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Fat Loss 2
01/15/07

Workout A-1
Since I got sick and was away from the gym for one week, I am starting Fat Loss 2 over again.

Warm-up
Mobility Warm-up
Supine Bridges x12
Bird Dogs x10 each side
High Knee Walks x5 each side
Cradle Walks x5 each side
Walking Spidermans x5 each side
Squat to Stand 8x
Scap Pushups x12
Lunge with Upper Body Twist x5 each side
Lateral Lunge x5 each side

Superset
Front Squat
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.
Seated Wide Grip Cable Row
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.
Superset
Supine Hip Extension with Leg Curl
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
Barbell Push Press
  • 1x12 65 lbs.
  • 1x12 65 lbs.
  • 1x12 65 lbs.
Superset
Dynamic Lunge
  • 1x12 75 lbs.
  • 1x12 75 lbs.
  • 1x12 75 lbs.
Upper Body Russian Twist
  • 1x12 Bodyweight + 14 lbs.
  • 1x12 Bodyweight + 14 lbs.
  • 1x12 Bodyweight + 14 lbs.
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Old 01-16-2007, 08:51 AM   #72 (permalink)
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Quote:
Since I got sick and was away from the gym for one week, I am starting Fat Loss 2 over again.
You are an honest, courageous man.

Glad to see you're feeling better, Duffey. Carry on!
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Old 01-16-2007, 01:51 PM   #73 (permalink)
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Thanks, Sona! I like to think so at least...
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Old 01-17-2007, 07:43 PM   #74 (permalink)
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Dynamic Mobility Warmup
01/17/07

Birddog
Calf Stretch
Supine Bridge
Hip Corrections
High Knee Walks
Pull Back Butt Kicks
Mini Band Side Steps
Cradle Walks
Single Leg RDL
Reverse Warrior Lunge w/ Twist
Walking Spiderman
Alternating Lateral Lunge
Squat to Stand
Toy Soldiers

Metabloic Overdrive
01/17/07

# of Intervals: (10) 30 seconds sprints with 45 second recovery jogs
Speed: 9.0 mph/5.5 mph
Incline: 1.0
Time: 19 minutes including warmup/cool down
Distance: 1.95 miles
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Old 01-18-2007, 07:44 PM   #75 (permalink)
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Fat Loss 2
01/18/07

Workout B-1

Superset
Snatch Grip Deadlift
  • 1x12 135 lbs.
  • 1x12 145 lbs.
  • 1x12 145 lbs.

T-Push ups
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight

Superset
Bulgarian Split Squats with Overhead Press
  • 1x12 20 lbs. (*Incorporated the OH Press 8/12 reps)
  • 1x12 20 lbs. (*Incorporated the OH Press 8/12 reps)
  • 1x12 20 lbs. (*Incorporated the OH Press 8/12 reps)

Chin ups
  • 1x12 Bodyweight with 80 lbs. assisted
  • 1x12 Bodyweight with 70 lbs. assisted
  • 1x12 Bodyweight with 80 lbs. assisted

Superset
Romanian Deadlift with Bent Over Row
  • 1x8 85 lbs.
  • 1x12 75 lbs.
  • 1x12 75 lbs.

Upper Body Russian Twist
  • 1x12 Bodyweight + 14 lbs.
  • 1x12 Bodyweight + 14 lbs.
  • 1x12 Bodyweight + 14 lbs.
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Old 01-22-2007, 09:25 PM   #76 (permalink)
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Metabloic Overdrive
01/22/07

# of Intervals: (10) 30 seconds sprints with 45 second recovery jogs
Speed: 9.1 mph/5.5 mph
Incline: 1.0
Time: 18.5 minutes including warmup/cool down
Distance: 1.85 miles
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Old 01-23-2007, 06:00 PM   #77 (permalink)
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Fat Loss 2
01/23/07

Workout A-2

Warm-up
Mobility Warm-up
Supine Bridges x12
Bird Dogs x10 each side
High Knee Walks x5 each side
Cradle Walks x5 each side
Walking Spidermans x5 each side
Squat to Stand 8x
Scap Pushups x12

Superset
Front Squat
  • 1x12 140 lbs.
  • 1x12 140 lbs.
  • 1x12 140 lbs.

Seated Wide Grip Cable Row
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.

Superset
Supine Hip Extension with Leg Curl
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight

Barbell Push Press
  • 1x12 75 lbs.
  • 1x12 75 lbs.
  • 1x12 75 lbs.

Superset
Dynamic Lunge
  • 1x12 80 lbs.
  • 1x12 80 lbs.
  • 1x12 80 lbs.

Upper/Lower Body Russian Twist
  • 1x6 Bodyweight Lower
  • 1x6 Bodyweight + 14 lbs. Upper
  • 1x6 Bodyweight Lower
  • 1x6 Bodyweight + 14 lbs. Upper
  • 1x6 Bodyweight Lower
  • 1x6 Bodyweight + 14 lbs. Upper
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Old 01-24-2007, 07:33 PM   #78 (permalink)
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Dynamic Mobility Warmup
01/24/07

Birddog
Calf Stretch
High Knee Walks
Pull Back Butt Kicks
Cradle Walks
Alternating Lateral Lunge
Squat to Stand


Metabloic Overdrive
01/24/07

# of Intervals: (10) 30 seconds sprints with 30 second recovery
Speed: Level 4 on bike
Incline: N/A
Time: 11 minutes including warmup/cool down
Distance: 3.95 miles

Foam Rolling
01/24/07

10 minutes
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Old 01-24-2007, 08:13 PM   #79 (permalink)
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I'm glad you're back at it with determination. Keep up the good work.
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Our main business is not to see what lies dimly at a distance, but to do what lies clearly at hand.
--Thomas Carlyle
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