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Old 02-04-2008, 12:36 PM   #31 (permalink)
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Day 26: Pull
1. One Arm DB Snatch - 4x3 w/48lb DB 2 min rest.
2. Romanian Deadlifts - 1x10 w/225, 2x8 w/230, 1x6 w/235lb 1 min rest
3. Side to Side Horizontal Pullups - 1x10 w/BW, 2x8 w/B, 1x6 w/BW
1 min rest
4. Pullups - 1x10 w/BW, 2x8 w/BW, 1x6 w/BW 1 min rest
5a. Barbell Torque - 4x10 w/55lb 1 min rest
5b. Core Row - 4x60secs w/5 lb DBs 1 min rest

Finisher: bodyweight complex for time 3:08
24 squats
24 squat jumps
24 alternating lunges (each leg)
24 split squat jumps

Well, I was wiped out after this one. I added a finisher to the workout and it hurt. My legs were burning. I need to beat 3:08 next time I do it.
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Old 02-04-2008, 12:41 PM   #32 (permalink)
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Day 27: Off

Day 28: Off

Day 29: Push
1. Hang Clean - 1x3 w/140lb, 2x3 w/150lb, 1x3 w/155lb 2 min rests
2. Deadlift - 1x10 w/260lb, 2x8 w/270lbs, 1x6 w/280lb
3. DB Bench Press - 1x10 w/55.5lb, 2x8 w/58lb, 1x6 w/60.5lb 1 min rests
4. Push Press - 1x10 w/125lbs, 2x8 w/130lbs, 1x6 w/135lbs 1 min rests
5a. Corkscrew - 4x10 each side w/25 lb plate
5b. 3 point Plank (2legs, 1arm) 4x75 secs 1 mins rests

Finisher: Countdowns
Plyo Pushups and Squat Jumps
10 of each, rest 10s, 9 of each, rest 10s....etc, when I get to 5 of each eliminate the rest....I got to 4 b/f I had to switch to regular pushups.
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Old 02-04-2008, 01:14 PM   #33 (permalink)
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I know you said you're not really seeing a difference in your pics yet, but keep working like this and something's bound to happen, right? That's my philosophy for myself, at least...
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Old 02-04-2008, 02:04 PM   #34 (permalink)
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Originally Posted by RedLefty View Post
I know you said you're not really seeing a difference in your pics yet, but keep working like this and something's bound to happen, right? That's my philosophy for myself, at least...
I tell myself the same thing.....Something's gotta happen...Just keep working...
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Old 02-05-2008, 12:12 PM   #35 (permalink)
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Day 30: Pull
1. Squat Jumps - 3x3 w/60.5lb DBs, 1x3 w/63lb DB 2 min rests
2. Split Good Morning - 1x10 w/105lbs, 2x8 w/115lbs, 1x6 w/125lbs 1 min rests
3. Sup. Bent Over Row - 1x10 w/140lb, 2x8 w/150bs, 1x6 w/155lbs
4. Side to Side Pullups - 1x10 w/BW, 2x8 w/BW+5, 1x6 w/BW+10lb 1 min rests
5a. Seated Russian Twists - 4x10 w/25lbs (arms extended)
5b. Ab Rollouts - 4x10 (from knees)

Finisher: 24's
my time this time was 2:22 compared to 3:08 the first time I did these.
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Old 02-06-2008, 01:44 PM   #36 (permalink)
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Day 31: Cardio

1. Hybrid lift - 2 sets of 6 - Hang Clean+Lunge-Press w/65lbs 1 min rest
2. Complexes - 2 sets of 6 - Hang Snatch, Front Squat-Push Press,Pushup-Core Row w/25lb DBs 1 min rest
3. Countdown or 24's- Inverted Row/Squat Jump Countdown
4. Tabata - 4 mins - Burpees


Decided to add the cardio strength training routine from the book to my off days instead of the GPP I was doing last month. This 15-20 minute workout left me gasping for air.
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Old 02-07-2008, 12:37 PM   #37 (permalink)
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Day 32: Push
1. Clean Pull: 4x3 w/185lbs 2 min rests
2. Bulgarian Split Squats - 1x10 w/45.5lb DB, 2x8 w/48lbDB, 1x6 w/50.5lb DB 1 min rests
3. Dips - 1x10 w/BW+25, 2x8 w/bw+30, 1x6 w/bw+40 1 min rests
4. DB Shoulder Press - 1x10 w/35lb, 2x8 w/38lb, 1x6 w/40.5 1 min rests
5a. Swiss Ball Weighted Roll - 4x10 w/25lb plate
5b. Dynamic Plank - 4x75s

Finisher: Tabata of Pushups

Decent workout, felt really strong on the dips today so I added 10 to the 6 rep set.
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Old 02-08-2008, 08:18 AM   #38 (permalink)
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The workouts are looking good. Keep it up.
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Old 02-09-2008, 09:01 AM   #39 (permalink)
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Day 33: Pull
1. One Arm DB Snatch - 4x3 w/53lb DB 2 min rest.
2. Romanian Deadlifts - 1x10 w/230, 2x8 w/235, 1x6 w/240lb 1 min rest
3. Side to Side Horizontal Pullups - 1x10 w/BW Narrow Grip, 2x8 w/BW Shoulder width, 1x6 w/BW wide grip
1 min rest
4. Pullups - 1x10 w/BW, 2x8 w/BW+5 1x6 w/BW+12.5 1 min rest
5a. Barbell Torque - 4x10 w/55lb 1 min rest
5b. Core Row - 4x60secs w/13 lb DBs 1 min rest

Finisher:24's -2:18 4 secs better than last time
Pullups were felt strong today.

Deserve, Thanks!
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Old 02-09-2008, 03:47 PM   #40 (permalink)
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Those are tough workouts. Burpees are bad enough, but you do them as Tabatas? Wow.

Had to look up barbell torque. Interesting exercise.

Keep up the good work!
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Old 02-11-2008, 12:39 PM   #41 (permalink)
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Those are tough workouts. Burpees are bad enough, but you do them as Tabatas? Wow.

Had to look up barbell torque. Interesting exercise.

Keep up the good work!

Racer Bill, I'm getting all my workouts from Power Training by Dos Remedios. He does say the workouts will be tougher than other workouts. He wasn't lying that's for sure. They wipe me out, in a good way I guess.
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Old 02-11-2008, 12:42 PM   #42 (permalink)
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Day 34: Cardio

1. Hybrid lift - 2 sets of 10 - Bent over Row-Back Extension-Neider Pressw/45lbs 45s rest
2. Complexes - 2 sets of 10 - Hang Snatch, Front Squat-Push Press,Pushup-Core Row w/25lb DBs 1 min rest
3. Countdown or 24's- PlyoPushup/Squat Jump Countdown
4. Tabata - 4 mins - Burpees

Had time to squeeze in a Saturday cardio workout so I figured why not.
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Old 02-11-2008, 12:49 PM   #43 (permalink)
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Day 35: Off

Day 36:Push
1. Hang Clean - 3x3 w/155lbs, 1x2 w/155lb 2 min rests
2. Deadlift - 1x10 w/265lb, 2x8 w/270lbs, 1x6 w/280lb
3. DB Bench Press - 1x10 w/58lb, 2x8 w/60.5lb, 1x6 w/63lb 1 min rests
4. Push Press - 1x10 w/130lbs, 2x8 w/135lbs, 1x6 w/135lbs 1 min rests
5a. Corkscrew - 4x10 each side w/25 lb plate
5b. 3 point Plank (2legs, 1arm) 4x90 secs 1 mins rests

Finisher: Tabata of 4 exercises each done twice. Burpees, squat jumps, moutain climbers, split jumps.

Tough workout today. THe last rep of 2x8 sets of Push presses I couldn't quite finish, so the last set of 6 had to stay at that weight. Also the last set of Hang Cleans could only get 2 reps. One of those days I guess.
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Old 02-11-2008, 01:51 PM   #44 (permalink)
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These workouts look really good. With the strong eating and all this work, you'll be seeing results in no time!

mel
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Old 02-12-2008, 12:14 PM   #45 (permalink)
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These workouts look really good. With the strong eating and all this work, you'll be seeing results in no time!

mel
Thanks I'm trying.
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Old 02-12-2008, 12:22 PM   #46 (permalink)
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Day 37: Pull
1. Squat Jumps - 4x3 w/63lb DB 2 min rests
2. Split Good Morning - 1x10 w/110lbs, 2x8 w/120lbs, 1x6 w/130lbs 1 min rests
3. Sup. Bent Over Row - 1x10 w/145lb, 2x8 w/150bs, 1x6 w/160lbs
4. Side to Side Pullups - 1x10 w/BW+5, 2x8 w/BW+10, 1x6 w/BW+15lb 1 min rests
5a. Seated Russian Twists - 4x10 w/25lbs (arms extended)
5b. Ab Rollouts - 4x75s (from knees)

Finisher: Inverted Row/Squat Jump Countdown
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Old 02-13-2008, 05:42 PM   #47 (permalink)
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Day 38: Cardio
1. Complex - Romanian Deadlift+(Hang Clean-Front Squat-Push Press)+Reverse Lunge - 2x6 w/65lbs 1 min rest
2. Complex - Hang Muscle Snatch+Overhead Squat+(Row-Good Morning-Neider Press) - 2x6 w/50lbs 1 min rests
3. 24's - 2:13
4. Tabata - Pushups, Cable Row/Squat Hybrid w/20lbs

This workout was short but intense. I need to just use the bar on the second combo next time I use it. The neider press is the limiting factor.
Beat my 24's time by 5 secs. Also, underestimated the weight for the Cable Row, definitely should have used more.
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Old 02-14-2008, 02:04 PM   #48 (permalink)
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Day 39: Push
1. Clean Pull: 4x3 w/190lbs 2 min rests
2. Bulgarian Split Squats - 1x10 w/48lb DB, 2x8 w/50.5lb DB, 1x6 w/53lb DB 1 min rests
3. Dips - 1x10 w/BW+30, 2x8 w/bw+35, 1x6 w/bw+45 1 min rests
4. DB Shoulder Press - 1x10 w/38lb, 2x8 w/40.5lb, 1x6 w/43 1 min rests
5a. Swiss Ball Weighted Roll - 4x10 w/25lb plate
5b. Dynamic Plank - 4x90s

Finisher: PlyoPushup/Squat Jump Countdown

Was able to do all plyopushups on the countdowns this time, so that's an improvement.
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