Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.
1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea
3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip
Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week.
Day2 Week2 Hypertrophy:
Warmed up with a client today. I probably warmed up a little toomuch. Wasted too much energy.
DB Incline Bench/50x12,50x6,50x5
Staggered hand pushups/x6ea,x4ea,x2ea
DB flat bench/50x5,50x4,50x4
DB Dead Bugs/(legs totally extended) x16,x12,x10
DB Supine Tri Ext./20x12,20x12,20x9
BB 1Arm Jammer/90x8,90x8,90x8
Plank Rotation to pushup/x4
Increased sets a bit and some numbers went up.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skipped this day last week. Nearly have to do it thise week. I'll find a way to get to the gym. I really need this pull day to counteract the dominant pushing days.
1. BB Supinated grip bentover row 3x8 (2-1-1-2)/135x8,135x7,135x7
2. 1Arm DB Row no bench 3x8 (2-0-1-2)/55x6ea,55x8ea,55x7ea
3. Horizontal Row to chest Pronated Grip 3x6 (2-1-1-2)/x6,x4,x4
4. Side Planks 3x 30sec./30,30,30
5. T-Cobra on Bench 3x12 (2-1-1-2)/5eax12,5eax12,5eax12
6. High Cable Pulls (or bands) 3x17 (3-0-1-1)/50x9ea,50x9ea,50x8ea
Rested for 2min between trisets and 30 sec between each exercise. For exercises 4-6 I had to cut the rest to almost nil because I really needed to get on with life....got stuff to do.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Took the rest of the week of. Ripping up carpet of a space I rented. 1200 sq ft. of stubborn old carpet is no joke. One hell of a workout.
Day1 Week3 Hypertrophy
This is a linear periodization. So I am going to hit my peak in weight this week. Next week, I will drop the weight by 10% or so and increase rep ranges and sets.
DB deads A-1/75x10,75x10,75x7
DB RDL A-2/55x12,55x12,55x11
Half Pike Holds A-3/19sec,12sec,10sec
Chinups B-1/x4,x3,x1
Snatch grip Uprights B-2/60x10,60x9,60x8
BB Curls B-3/55x12,55x12,55x9
Wasn't able to increase weight. Happy with the numbers though
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skipped this day last week. Nearly have to do it thise week. I'll find a way to get to the gym. I really need this pull day to counteract the dominant pushing days.
1. BB Supinated grip bentover row 3x8 (2-1-1-2)/135x8,135x7,135x7
2. 1Arm DB Row no bench 3x8 (2-0-1-2)/55x6ea,55x8ea,55x7ea
3. Horizontal Row to chest Pronated Grip 3x6 (2-1-1-2)/x6,x4,x4
4. Side Planks 3x 30sec./30,30,30
5. T-Cobra on Bench 3x12 (2-1-1-2)/5eax12,5eax12,5eax12
6. High Cable Pulls (or bands) 3x17 (3-0-1-1)/50x9ea,50x9ea,50x8ea
Rested for 2min between trisets and 30 sec between each exercise. For exercises 4-6 I had to cut the rest to almost nil because I really needed to get on with life....got stuff to do.
My workout on Turkey Day. Hit the gym before I fed my face:
Day4 Week3 Hypertrophy:
Had to skip the last training session. Meeting with contractors to renovate the new gym.
BB Supinated Grip Bentover Rows/145x8,145x8,145x8
1Arm DB Row No Bench/60x8,60x8,60x7
Horizantal Row to chest Pronated grip/x6,x6,x6
Side Planks/40sec,40sec,40sec
T-Cobra on Bench/7eax12,7eax12
High Cble 1Arm Pulls/bandx9,bandx9 (used heavy elastic band)
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skip this day last week. Almost had to skip today. Much to do this holiday season, but I can't use that as an excuse. So get to it.
Day5 Week3 Hypertrophy:
OVHD BB Squat 3x10 (311)/115x10 all
1Arm DB Pushpress to Jerk 3x5ea (2xx)/30x5ea all
BB Front Squats 3x12 (321)/95x10,95x6, 2DB 30eax10
BB PushPress 2x6 (2xx)/115x10 all
Standing w Cobra 2x12(221)/x12 all
Russian Press 2x15 (mod)/10eax15 all
Mash Potatoes, Turkey and gravy and sweet potatoes were my fuel sources. MMMMhmmm
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Took the rest of the week of. Ripping up carpet of a space I rented. 1200 sq ft. of stubborn old carpet is no joke. One hell of a workout.
Day1 Week3 Hypertrophy
This is a linear periodization. So I am going to hit my peak in weight this week. Next week, I will drop the weight by 10% or so and increase rep ranges and sets.
DB deads A-1/75x10,75x10,75x7
DB RDL A-2/55x12,55x12,55x11
Half Pike Holds A-3/19sec,12sec,10sec
Chinups B-1/x4,x3,x1
Snatch grip Uprights B-2/60x10,60x9,60x8
BB Curls B-3/55x12,55x12,55x9
Wasn't able to increase weight. Happy with the numbers though
Day1 Week4 Hypertrophy:
This is the "unloading" week. Take the weight down about 10% and add a few more reps. I won't add sets until next week. Give the CNS a break.
DB Deads A-1/60x12 all
DB RDL A-2/50x12 all
Half Pike Holds A-3/11sec,9sec,7sec
Chinups B-1/6,4,3 (faster tempo)
Snatch Grip Uprights B-2/50x12all
BB Curls B-3/50x12all
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:
DB Incline Bench A-1/45x12,45x12,45x8
DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
DB Flat Bench A-3/45x8,45x8,45x6
DB Dead Bugs B-1/10lbx10 all
DB Supine Tri Ext. B-2/15lbeax12 all
BB 1Arm Jammer B-3/80lbx9ea all
Plank Rotation to pushup to exhaustion/x9
Got through it
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1 Week4 Hypertrophy:
This is the "unloading" week. Take the weight down about 10% and add a few more reps. I won't add sets until next week. Give the CNS a break.
DB Deads A-1/60x12 all
DB RDL A-2/50x12 all
Half Pike Holds A-3/11sec,9sec,7sec
Chinups B-1/6,4,3 (faster tempo)
Snatch Grip Uprights B-2/50x12all
BB Curls B-3/50x12all
Coming off of a short haitus. Had much to do and little time to do it in. The new training facility is being pushed hard to open by the end of this week. Dare the impossible
Day1 Week5
Back with higher intensity. Looking for 30-35% higher intensity than last week. Will need to lower reps and raise sets. Time to hit it:
DB Deads A1/80x6,85x6,90x6,90x6
DB RDL A2/70x8,75x8,80x4,80x6
Half Pikes A3/20sec,11sec,8sec,4sec
Chinups b1/4,3,3
Snatch Grip DB Uprights B2/75x8,75x8,75x6
BB Curls B3/65x10,65x8,65x6
Had to cut it a bit short. Great workout but I only had an hour to attack it.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Skipped this last week
Day2 Week4 Hypertrophy:
Little unmotivated from other things needing too much of my attention. Got to get'er done anyway. No excuses and there will be no regrets:
DB Incline Bench A-1/45x12,45x12,45x8
DB Staggered Hand Pushup A-2/x6ea,x3ea,x3ea
DB Flat Bench A-3/45x8,45x8,45x6
DB Dead Bugs B-1/10lbx10 all
DB Supine Tri Ext. B-2/15lbeax12 all
BB 1Arm Jammer B-3/80lbx9ea all
Plank Rotation to pushup to exhaustion/x9
Got through it
Day2 Week5 Hypertrophy:
DB Incline Bench A1/55x6,55x6
Staggered Hand Pushup a2/16,8
DB Flat Bench A3/55x6,55x4
DB Dead Bugs B1/ --
DB Supine Tri Ext B2/ --
BB 1Arm Jammer B3/ --
Plank Rotation to Pushup/ --
Felt a troubling pull deep in my right armpit area. I went ahead to finish 2 sets, but it did not go away. Been through chest and shoulder injuries....best not to risk it. Lick my wounds and get ready for the next workout
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Holding off while I'm busy starting a training studio. Be back when I'm ready to take on the training.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:
This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.
BB Deads 10x1-4 reps/315x2 for 5 sets
Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5
Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day3 Week1 MxS:
Some Lactic and Alactic training today. This will be tricky being that Alactic system needs more rest time then Lactic. I'll see what I can come up with:
short dynamic warmup
1. Long Jumps 3x10 t.s. (triset)
2. Staggered Hand Plyo Pushup 3x6,5,4
3. Jump Rope/ high knee 60sec,normal 60sec,hiptwist 60sec
Did each exercise with a 30sec active rest between exercises. I took 2min break between sets. Definitely needed that 3rd minute.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
This one needs to stay short and sweet. I'll need a thorough warmup (been neglecting that factor lately) No shoes today
1Leg Squats/x3ea for 5 sets (left foot didnt like this exercise)
BB Bentover Row/(from the floor so I had to deadlift all sets first) 185x5,205x5,225x4,235x3,240x2
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Back to alactic and lactic training. I've been pretty naughty with eating (like most of the folks who celebrate Christmas). Make sure I train hard today. Burning excess carb calories I've been taking in:
Warmup took about 40min. Pain in right shoulder with first round. Busted my ass on second set of snatches. Nothing injured except the pride.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Day1 Week1 MxS (max. strength)
Is there a better way to break in a new training studio than with a max strength training session??? Doubt it:
This will last 4 weeks. I will also throw in sprints and some Parkour training to keep it interesting.
BB Deads 10x1-4 reps/315x2 for 5 sets
Heavy Band Military Press 10x1-4/ lightestx6,midx1,lightestx5,2l ightestx1,lightestx5
Surprisingly bad workout. A few factors may have something to do with it. Allergic reaction to a wasp sting on arm, and change in workout time to late afternoon. Hopefully I'll be up and running next week full throttle. My grip strength was pretty low today. I'll have to augment some grip strengrth work where I can.
Day1 Week2 MxS
Getting my arse in the gym. Hit it hard and party hard later (the best way to play the holiday thing....screw watching calories)
Heavy Band Military w/DB 6x1-4/heavyband x1,x2,x2,x2,x1,x1
Hand bugging me a bit. Able to get through it. Great Christmas Eve workout!!!
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Hey Jill, I thank you and I was all about relaxing. Hope your Christmas was good as well.
Quote:
Originally Posted by trainerty
Day3 Week1 MxS:
Some Lactic and Alactic training today. This will be tricky being that Alactic system needs more rest time then Lactic. I'll see what I can come up with:
short dynamic warmup
1. Long Jumps 3x10 t.s. (triset)
2. Staggered Hand Plyo Pushup 3x6,5,4
3. Jump Rope/ high knee 60sec,normal 60sec,hiptwist 60sec
Did each exercise with a 30sec active rest between exercises. I took 2min break between sets. Definitely needed that 3rd minute.
Day2 Was totally off (besides the 12oz. beer bottle curls)
Day3 Week2 MxS:
Long Jumps 4x10/3x10
Staggered Hand Plyo Pushups 4x6/x6,x6,x4
Jump Rope 4x60sec/x60sec,x60sec,x45sec
Keg Snatches 2x10/x10,x5
Adding the extra exercise caused a serious deficit in endurance. I just got the keg in and was going to incorporate it somehow
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Took alot of time off from the routine. Came back with a nasty fever I got from some sick fuck aboard the same plane I was on (just about everyone aboard was coughing sickishly)....the bastards
Day1 Week1 - Conv. to PWR (10 weeks)
Feeling pretty crummy. Shook it off for the most part. I'll take it a bit easy today. CNS and immune system already on overload. Also, skipping last week of max strengh, simply because I do not have enough strength to get those numbers I want.
Hopefully next week I can split the training up 2x a day.
BB High Pulls 5x2/95x2,105x2,115x2,125x2,135x2
Double Jump-- Jump rope 5x2(10sec each)/10sec x1 -- lung capacity is way down. No need to push it this week.
Major thing here is to stay within the boundaries of the limited alactic system. I'll figure 20 sec or less per exercise/set. Always playing with ideas.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
It makes me insane when there are a bunch of sick people on the plane! Totally inconsiderate assholes. I often take one of those airborne things on the day I fly, not sure if it helps or if it's psychological, but it seems to help.
They really need to make mandatory temp. mask for sickies in the airport. Have a safe trip to and from Tampa.
Day2 Week1: Power Conversion Phase 10weeks
Still abit under the weather. Not bad though.
Squat Drops 5x3/changed to hang powerclean to repping ovhd squats/ 95x2,95x3,95x5,95x3,95x3
High Pull Wide Grip 5x2/145x2 all
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Last Week was a bit bumpy. Had a bit of a fever and of course running a training facility. Back in the saddle and looking forward to a great week.
Day1 Week2: Conv. to PWR phase
Morning workout:
High Knee Jump Rope 3x10sec a-1/26x,18x,24x
Tuck Jumps 3x10sec a-2 (3min rest)/5x,5x,6x
Afternoon Workout:
1. BB Dead to High Pull 4x8 a-1/95x8,105x8,105x7, switch to db 45eax7
2. Plyo Pushups 4x8 a-2 (3min rest)/8,8,7,7
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
wanted 4 sets but settled for 3. Right arm was acting up a bit. No need to risk injury
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Jump over bench to high jump 3x5 (rest 3min)/5,5,5
Evening:
1. Deadlifts to Power Shrug 4x8/105x8,105x8,115x8,115x8
2. Chinups 4x4 (rest 3min)/x4,x4,x4,x2
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Left knee became irritated. Cut the workout a bit because I couldn't sustain the numbers and had to ease up on the speed.
Afernoon
1. Front Squat 4x8/
2. RDL 4x8 (3min)/
Left knee still a bit irritated during warmups. Better safe than sorry. Did some drills and stretching for it. I'll be back up and running next week.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Last Week was a bit bumpy. Had a bit of a fever and of course running a training facility. Back in the saddle and looking forward to a great week.
Day1 Week2: Conv. to PWR phase
Morning workout:
High Knee Jump Rope 3x10sec a-1/26x,18x,24x
Tuck Jumps 3x10sec a-2 (3min rest)/5x,5x,6x
Afternoon Workout:
1. BB Dead to High Pull 4x8 a-1/95x8,105x8,105x7, switch to db 45eax7
2. Plyo Pushups 4x8 a-2 (3min rest)/8,8,7,7
Day1 Week2: Conv. to PWR phase Morning Workout
High Knee Jump Rope 4x10sec (26rev each or more)/27x,27x,28x,28x
Tuck Jumps 4x10sec (6x or more)/8x for all sets
Had a good morning... keep the momentum going Afternoon Workout
1. BB Dead to High Pull 4x8/125x8,125x8,125x8,125x4 (form breakdown...stopped)
2. Plyo Pushups 4x8 (3min rest)/x8,x8,x6 (unable to get prescribed reps...stopped)
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
wanted 4 sets but settled for 3. Right arm was acting up a bit. No need to risk injury
Day2 Week3 Conv. to PWR:
Morning Workout:
Frontal 1Leg Hops 4x10sec (23each)/23,23,28l and 23r, 27
Long Jump to High Jump 4x10sec (3each)/3,3,4,4
Afternoon:
Taking it easy on the afternoon workout. Shoulders not entirely healed up from yesterday. Going to do a lot of drills and deeper ROM.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Jump over bench to high jump 3x5 (rest 3min)/5,5,5
Evening:
1. Deadlifts to Power Shrug 4x8/105x8,105x8,115x8,115x8
2. Chinups 4x4 (rest 3min)/x4,x4,x4,x2
Morning:
Squat Drops 4x10sec (7x)/9,9,9
Jump over bench to high jump 4x5 (rest 3min)/5 all
Afternoon:
1. Deads to Power shrug 4x6/145x6,155x6,155x6,155x6
2. Chinups 4x5 (rest 3min)/5,4,3,3
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Left knee became irritated. Cut the workout a bit because I couldn't sustain the numbers and had to ease up on the speed.
Afernoon
1. Front Squat 4x8/
2. RDL 4x8 (3min)/
Left knee still a bit irritated during warmups. Better safe than sorry. Did some drills and stretching for it. I'll be back up and running next week.
Day5 Week3 Morning Workout
Knee was bugging me last time. See what I can do this week.
Split Jumps 3x10sec (14ea)/11,11,11
Jump Rope (shuffle) 3x10sec (20ea)/25,25,25
*Left knee flared up again. While I was adjusting posture during exercise the right knee started acting up. This all happened during the split jumps. Most likely a combination of one weaker glute medius and shortened adductors.
Afternoon Workout:
Front Squats 4x6/115x6,125x6,130x6
RDL 4x6/115x6,155x6,155x6
*Left knee was showing slight signs of irritation. Leave it alone and come back strong Monday.
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Changing and progressing exercises for the next four weeks. I wanted 10 weeks of conversion to power training, but the last 3 weeks would be excessive. My alactic system should be in peak condition soon enough.
Morning:
1. Lateral Plyo Shuffle on Bench 4x10sec/10,11,15,17 (increased reaction time each set)
2. Prisoner Jump Squats 4x10sec/10,8,10,10
Ran through it smoothly. Feeling more mobility and ROM from prior workouts and warmups
Evening:
1. Full Snatch 5x4(mini sets "singles")/ 95x5singles,105x5singles,115x4 singles,115x3singles
2. Situp to Squat to Plyo Pushup 5x5/5,5,5,4
hit the right wrist in a bad way. Stop before it becomes a serious issue
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Morning:
1. Lateral Shuffles with Keg OVHD (4x10sec)/20yds,20yds,25yds,30yds
2. 4 Point Turnovers "Breakdance" (4x10sec 3min rest)/4x,5x,7x,6x
Afternoon:
1. Pullup to dip attempt (5x4singles)/4s,4s,4s,2s
2. DB 1Arm "cheat" rows (5x5)/45x5ea,55x5ea,65x5ea,70x5ea
__________________
"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
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