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Old 02-11-2007, 02:55 PM   #91 (permalink)
duffeymt
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Dynamic Mobility Warmup
02/10/07

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


Metabloic Overdrive
02/10/07

# of Intervals: (10) 30 seconds sprints with 30 second recovery
Speed: Level 5 on bike
Incline: N/A
Time: 20 minutes including warmup/cool down
Distance: 5.75 miles
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Old 02-12-2007, 05:32 AM   #92 (permalink)
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I hope you feel better soon!
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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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Old 02-12-2007, 07:36 PM   #93 (permalink)
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Thanks Lisa, I felt great today in the gym, I am back with even more motivation. Sickness is sometimes a blessing in diguise.
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Old 02-12-2007, 07:45 PM   #94 (permalink)
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Fat Loss 2
02/12/07

Workout A-1

Warm Up
Supine Bridges x12
Bird Dogs x5 each side
High Knee Walks x6 each side
Cradle Walks x6 each side
Lunge with Upper Body Twist x12
Lateral Lunge x10
Side Lying Rotation Extension x5 each side
T Push Ups x6
Shoulder Circles
Side Lying Rotation with Glenohumeral Internal Rotation x5 each side

Super Set
Front Squats
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.
Wide Grip Seated Cable Row
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.
  • 1x12 117.5 lbs.
Super Set
Supine Hip Extension with Leg Curl
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
Barbell Push Press
  • 1x12 75 lbs.
  • 1x12 75 lbs.
  • 1x12 75 lbs.
Super Set
Dynamic Lunge
  • 1x12 80 lbs.
  • 1x12 80 lbs.
  • 1x12 80 lbs.
Upper Body Russian Twist
  • 1x12 Bodyweight + 17.5 lbs.
  • 1x12 Bodyweight + 17.5 lbs.
  • 1x12 Bodyweight + 17.5 lbs.
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Old 02-14-2007, 06:07 PM   #95 (permalink)
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Fat Loss 2
02/14/07

Workout B-1

Warm Up
Walking Lunge with Upper Body Twist
Lateral Lunge
Side Lying Rotation Extension
Side Lying Rotation with Glenohumeral Internal Rotation
High Knee Walks
Cradle Walks
Quadrupred Thoracic Rotation Extension

Superset
Snatch Grip Deadlifts
  • 1x12 145 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.
  • 1x12 20 lbs.
  • 1x12 20 lbs. (*No overhead presses on set 3)
Chin Ups
  • 1x12 Bodyweight with 80 lbs. assisted
  • 1x12 Bodyweight with 80 lbs. assisted
  • 1x12 Bodyweight with 80 lbs. assisted
Superset
Romanian Deadlift with Bent Over Row
  • 1x10 80 lbs.
  • 1x10 80 lbs.
  • 1x10 80 lbs.
Slow Up/Slow Down Sit up
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x12 Bodyweight
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Old 02-17-2007, 12:59 PM   #96 (permalink)
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The WO you just did is one of my favorites in the "torture me good" series. You are hauling some truly respectable weight there, too, D--20# DBs for the Bulgarian OH presses??! You must have hurt good after that. You are also a trooper, starting the whole series over. You better take good care of yourself--not get sick again before you finish this time!

Are you following any eating regimen in particular, to accompany FLII?
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Old 02-19-2007, 03:51 PM   #97 (permalink)
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Fat Loss 2
02/19/07

Workout A-2

Warm Up
Cat Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Calf Stretch
Side Lying Rotation Extension
Side Lying Rotation with Glenohumeral Internal Rotation
PNF Diagnol with Lunge
High Step with Rotation
Split Stance Rotation

Superset
Front Squats (*Staying at this weight to perfect form before increasing)
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.
Wide Grip Seated Cable Row
  • 1x12 120 lbs.
  • 1x12 120 lbs.
  • 1x12 120 lbs.

Superset
Supine Hip Extenion with Leg Curl (*Added 2 second pause after leg curl)
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
Barbell Push Press
  • 1x12 80 lbs.
  • 1x12 80 lbs.
  • 1x12 80 lbs.

Superset
Dynamic Lunge
  • 1x12 85 lbs.
  • 1x12 85 lbs.
  • 1x12 85 lbs.
Ab Curcuit
  • 1x12 Upper Body Russion Twist +22.5 lbs.
  • 1x12 Slow Up/Slow Downs
  • 1x12 Slow Up/Slow Downs
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Old 02-20-2007, 05:04 PM   #98 (permalink)
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Fat Loss 2
02/20/07

Workout B-2

Warmup
MM and I/O Stuff...

Superset
Snatch Grip Dead Lift
  • 1x12 155 lbs.
  • 1x12 155 lbs.
  • 1x12 155 lbs.
T Push-Ups
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
Superset
Bulgarian Split Squats with OH Press
  • 1x12 25 lbs.
  • 1x12 25 lbs.
  • 1x12 25 lbs.
Chin Ups
  • 1x6 Bodyweight (Pulldowns x6 125 lbs.)
  • 1x4 Bodyweight (Pulldowns x8 125 lbs.)
  • 1x12 Bodyweight + 70 lbs. assisted
Superset
Romanian Deadlift with Bent Over Row
  • 1x12 80 lbs.
  • 1x12 80 lbs.
  • 1x12 80 lbs.
Abs - Slow Up/Slow Downs
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 02-21-2007, 05:35 PM   #99 (permalink)
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Dynamic Mobility Work
02/21/07

MM & I/O Stuff...

Metabloic Overdrive
02/21/07

# of Intervals: (10) 30 seconds sprints with 30 second recovery
Speed: 9.0/4.5
Incline: 0
Time: 17 minutes including warmup/cool down
Distance: 1.75 miles
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Old 02-24-2007, 07:47 PM   #100 (permalink)
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Fat Loss 2
02/23/07

I followed the 45 second rest period to the second, especially between supersets which I have never done before. I was able to finish this workout sooo much faster than I ever thought AND I felt like it was easier for some reason. It never felt better!

Workout A-3

Warm Up

MM & I/O Stuff...

Superset
Front Squats (Working on form at this weight...getting better)
  • 1X10 135 lbs.
  • 1X10 135 lbs.
  • 1X10 135 lbs.
Wide Grip Seated Cable Row (Someone had the seated cable row machine. I used a wide grip pull down this time for all sets)
  • 1X10 137 lbs.
  • 1X10 137 lbs.
  • 1X10 137 lbs.

Superset
Supine Hip Extension with Leg Curl (I love this exercise!)
  • 1X10 Bodyweight with 2 second hold on leg curl
  • 1X10 Bodyweight with 2 second hold on leg curl
  • 1X10 Bodyweight with 2 second hold on leg curl
Barbell Push Press
  • 1X10 85 lbs.
  • 1X10 85 lbs.
  • 1X10 85 lbs.

Superset
Dynamic Lunges
  • 1X10 95 lbs.
  • 1X10 95 lbs.
  • 1X10 95 lbs.
Abs - Slow Up/Slow Downs
  • 1X10 Bodyweight (Arms crossed over body)
  • 1X10 Bodyweight (Arms crossed over body)
  • 1X10 Bodyweight (Arms straight out parallel to floor)
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Old 02-27-2007, 06:13 PM   #101 (permalink)
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Fat Loss 2
02/27/07

Workout B-3

Warmup

MM & I/O stuff....

Superset
Snatch Grip Deadlifts
  • 1x10 165 lbs.
  • 1x10 165 lbs.
  • 1x10 165 lbs.
T-Push Ups
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x10 Bodyweight

Superset
Bulgarian Split Squats with Overhead Press
  • 1x10 25 lbs.
  • 1x10 25 lbs.
  • 1x10 25 lbs.
Chin Ups/Pull downs
  • 1x6 Bodyweight 1x4 125 lbs.
  • 1x4 Bodyweight 1x6 125 lbs.
  • 1x10 125 lbs.
Superset
Romanian Deadlift with Bent Over Row
  • 1x10 80 lbs.
  • 1x10 80 lbs.
  • 1x10 80 lbs.
Abs - Slow Up/Slow Down
  • 1x10 Bodyweight Arms Crossed
  • 1x10 Bodyweight Arms Crossed
  • 1x10 Bodyweight Arms out parallel
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Old 02-28-2007, 05:08 PM   #102 (permalink)
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Warm Up
02/28/07

Supine Bridges x12
Bird Dogs x5 each side
High Knee Walks x8 each side
Lunge with Upper Body Twist x12
Lateral Lunge x10
Side Lying Rotation Extension x10 each side
Side Lying Rotation with Glenohumeral Internal Rotation x10 each side

Metabloic Overdrive
02/28/07

# of Intervals: (5) 30 seconds sprints with 45 second recovery
Speed: 9.2/5.5
Incline: 0.5
Time: 10 minutes including warmup
Distance: .77 miles

Had to cut the HIIT short as I had trouble breathing, I feel like I am getting sick again. This sinusitis isn't going away and I am getting really pissed!

Chin Ups
  • 1x8 Bodyweight
  • 1x2 Bodyweight
  • 1x2 Bodyweight
  • 1x2 Bodyweight
  • 1x2 Bodyweight
  • 1x4 Bodyweight
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Old 03-01-2007, 08:13 PM   #103 (permalink)
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Fat Loss 2
03/01/07

Workout A-4

Warmup

MM & I/O stuff....

Superset
Front Squats
  • 1x10 145 lbs.
  • 1x10 145 lbs.
  • 1x10 145 lbs.
Wide Grip Seated Cable Row
  • 1x10 125 lbs.
  • 1x10 125 lbs.
  • 1x10 125 lbs.
Superset
Supine Hip Extension with Leg Curl
  • 1x10 Bodyweight with 2 second hold
  • 1x10 Bodyweight with 2 second hold
  • 1x10 Bodyweight with 2 second hold
Barbell Push Press
  • 1x10 85 lbs.
  • 1x10 85 lbs.
  • 1x10 85 lbs.
Superset
Dynamic Lunges
  • 1x10 100 lbs.
  • 1x10 100 lbs.
  • 1x10 100 lbs.
Abs
  • 1x5 Leg Ups on Slanted Bench
  • 1x10 Slow Up/Slow Down
  • 1x10 Wheel Roller
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Old 03-05-2007, 05:09 PM   #104 (permalink)
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Fat Loss 2
03/05/07

Workout B-4

Warmup

MM & I/O stuff....

Superset
Snatch Grip Deadlifts
  • 1x10 175 lbs.
  • 1x10 175 lbs.
  • 1x10 175 lbs.

T-Push Ups
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x10 Bodyweight

Superset
Bulgarian Split Squats with Overhead Press
  • 1x10 25 lbs.
  • 1x10 25 lbs.
  • 1x10 25 lbs. (*No OH Presses)

Chin Ups
  • 1x10 Bodyweight with 70 lbs. assisted
  • 1x10 Bodyweight with 70 lbs. assisted
  • 1x10 Bodyweight with 70 lbs. assisted

Superset
Romanian Deadlift with Bent Over Row
  • 1x10 85 lbs.
  • 1x10 85 lbs.
  • 1x10 85 lbs.

Abs - Slow Up/Downs
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x10 Bodyweight
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Old 03-06-2007, 05:58 PM   #105 (permalink)
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Dynamic Mobility Warmup
03/06/07

Cat Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Side Lying Trunk Twist
Calf Stretch
Fire Hydrants
Supine Bridge
Foam Roller Parallel
Foam Roller Perpendicular
Foam Roller Segmental
Side Lying Rotation Extension
Quadruped Thoracic Rotation Extension
Closed Kinetic Chain Upper Extremity Stability
Shoulder Circle Big/Little

Metabloic Overdrive
03/06/07

# of Intervals: (10) 30 seconds sprints with 30 seconds recovery
Speed: 5.0/9.2 mph
Incline: 0.0
Time: 20 minutes including warmup/cool down
Distance: 1.90 miles

Chin Ups
03/06/07
  • 1x8 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
SMR
03/06/07

5 minutes Foam Rolling
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Old 03-07-2007, 06:03 PM   #106 (permalink)
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Fat Loss 2
03/07/07

I really liked going down to 8 reps! It felt too easy almost.

Workout A-5

Warmup

MM & I/O stuff....

Superset
Front Squats
  • 1x8 145 lbs.
  • 1x8 145 lbs.
  • 1x8 145 lbs.
Wide Grip Seated Cable Row
  • 1x8 130 lbs.
  • 1x8 130 lbs.
  • 1x8 130 lbs.
Superset
Supine Hip Extension with Leg Curl
  • 1x8 Bodyweight (2 second pause on extension and curl)
  • 1x8 Bodyweight (2 second pause on extension and curl)
  • 1x8 Bodyweight (2 second pause on extension and curl)
Barbell Push Press
  • 1x8 95 lbs.
  • 1x8 95 lbs.
  • 1x8 95 lbs.
Superset
Dynamic Lunges
  • 1x8 105 lbs.
  • 1x8 105 lbs.
  • 1x8 105 lbs.
Ab Circuit
  • 1x8 Leg Ups on Slant Bench
  • 1x8 Slow Up/Slow Downs
  • 1x8 Wheel
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Old 03-08-2007, 06:19 PM   #107 (permalink)
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Dynamic Mobility Warmup
03/08/07

Cat Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Side Lying Trunk Twist
Calf Stretch
Fire Hydrants
Supine Bridge
Foam Roller Parallel
Foam Roller Perpendicular
Foam Roller Segmental
Side Lying Rotation Extension
Quadruped Thoracic Rotation Extension
Closed Kinetic Chain Upper Extremity Stability
Shoulder Circle Big/Little

Metabloic Overdrive
03/08/07

# of Intervals: (10) 30 seconds sprints with 30 seconds recovery
Speed: 5.0/9.2 mph
Incline: 0.0
Time: 19 minutes including warmup/cool down
Distance: 1.77 miles

Chin Ups
03/08/07
  • 1x8 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
  • 1x3 Bodyweight
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Old 03-09-2007, 06:02 PM   #108 (permalink)
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Fat Loss 2
03/09/07

Workout B-5

Warmup

Cat Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Side Lying Trunk Twist
Calf Stretch
Fire Hydrants
Supine Bridge
Foam Roller Parallel
Foam Roller Perpendicular
Foam Roller Segmental
Side Lying Rotation Extension
Shoulder Circle Big/Little
Leg Swings
Toy Soliders

Superset
Snatch Grip Deadlift
  • 1x8 185 lbs.
  • 1x8 185 lbs.
  • 1x8 185 lbs.
T-Push Ups
  • 1x8 Bodyweight
  • 1x8 Bodyweight
  • 1x8 Bodyweight
Superset
Bulgarian Split Squats with Overhead Press
  • 1x8 25 lbs.
  • 1x8 25 lbs.
  • 1x8 25 lbs. (Got all OH presses on all sets)
Chin Ups
  • 1x5 Bodyweight / Pull Downs 1x3 130 lbs.
  • 1x3 Bodyweight / Pull Downs 1x5 130 lbs.
  • 1x8 Pull Downs 130 lbs.
Superset
Romanian Deadlift with Bent Over Row
  • 1x8 95 lbs.
  • 1x8 95 lbs.
  • 1x8 95 lbs.
Ab Circuit
  • 1x8 Bodyweight - Legs Ups
  • 1x8 Bodyweight - Slow Up/Slow Down
  • 1x8 Bodyweight - Roller