Wednesday, January 23, 2013
Weight Lifting 1-23-2013
10,8,6 (3-9) Circuit Fashion
Military Press- 80,90,100 lbs
DB Incline Press- 45,47.5,50 lbs
DB Pull Overs-30,35,37.5 lbs
Hamstring Curls(single leg)-130,140,160 lbs
Quad Extensions(single leg)-80,90,100 lbs
Step-Ups(always 20 steps)-50,60,90 lbs
Lunges(always 20 steps)-45,47.5,50 lbs
Heel Raises(single leg)-140,160,180 lbs
Tuesday, January 22, 2013
First Day of P90X
Chest and Back
Red,Black,and Yellow Resistance Band
Standard Push-Ups- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Wide Fly Push-Ups-10 Red
Closed Grip Over Hand Pull-Ups- 10 Red and Black
Decline Push-Ups- 10 Red
Heavy Pants- 10 Black
Diamond Push-Ups- 10 Yellow
Lawn Mowers- 10 Black
Dive Bombers- 10
Back Fly- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Standard Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Heavy Pants- 10 Black
Decline Push-Ups- 10 Red
Lawn Mowers- 10 Black
Diamond Push-Ups- 10 Yellow
Black Flys- 10 Red
Dive Bomber Push-Ups- 10
Ab Ripper X
Red,Black,and Yellow Resistance Band
Standard Push-Ups- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Wide Fly Push-Ups-10 Red
Closed Grip Over Hand Pull-Ups- 10 Red and Black
Decline Push-Ups- 10 Red
Heavy Pants- 10 Black
Diamond Push-Ups- 10 Yellow
Lawn Mowers- 10 Black
Dive Bombers- 10
Back Fly- 10 Red
Wide Front Pull-Ups- 10 Red and Black
Standard Push-Ups- 10 Red
Reverse Grip Chin-Ups- 10 Red and Black
Military Push-Ups- 10 Red
Heavy Pants- 10 Black
Decline Push-Ups- 10 Red
Lawn Mowers- 10 Black
Diamond Push-Ups- 10 Yellow
Black Flys- 10 Red
Dive Bomber Push-Ups- 10
Ab Ripper X
Workouts/Vaulting Videos- LATE LATE LATE Post
Here are all the videos and workouts that I have not been able to post until now.
I always do 20 total steps on Step ups and on lunges.
1-21-2013(after pole vault practice)
10,8,6(3-11) Circuit Fashion
Military Press- 70,80,90 lbs
DB Incline Press- 45,47.5,50 lbs
DB Pullovers- 25,30,35 lbs
Hamstring Curls(Single leg)- 120,130,140 lbs
Quad Extensions(Single leg)- 70,80,90 lbs
Step Up's- 80,90,100 lbs
Lunges-42.5,45,47.5 lbs
Heel Raises(single leg)-140,160,180 lbs
Back Squats-160,170,180 lbs
Power Cleans-160,170,180 lbs
1-18-2013
3x8(3-11) Circuit Fashion
Military Press- ,80,90,100 lbs
DB Incline Press- 45,50,45, lbs
DB Pullovers- 30,32.5,35 lbs
Hamstring Curls(Single leg)- 130,130,130 lbs
Quad Extensions(Single leg)- 80,85,90 lbs
Step Up's- 60,70,90 lbs
Lunges-42.5,45,45 lbs
Heel Raises(single leg)-140,160,180 lbs
Back Squats-145,155,160 lbs
Power Cleans-145,155,160 lbs
1-16-2013
3x8(3-9) Circuit Fashion
Military Press- 80,80,80 lbs
DB Incline Press- 42.5,45,47.5 lbs
DB Pullovers- 27.5,30,32.5 lbs
Hamstring Curls(Single leg)- 120,120,130 lbs
Quad Extensions(Single leg)- 80,85,85 lbs
Step Up's- 60,70,80 lbs
Lunges- 40,42.5,45 lbs
Heel Raises(single leg)-120,140,160 lbs
1-14-2013(after pole vault practice)
3x8(3-11) Circuit Fashion
Military Press- 70,80,80 lbs
DB Incline Press- 40,45,47.5 lbs
DB Pullovers- 27.5,30,30 lbs
Hamstring Curls(Single leg)- 100,120,120 lbs
Quad Extensions(Single leg)- 70,80,85 lbs
Step Up's- 60,70,70 lbs
Lunges-37.5,40,42.5 lbs
Heel Raises(single leg)-120,120,140 lbs
Back Squats-135,140,145 lbs
Power Cleans-135,140,145 lbs
1-11-2013
3x8(3-11) Circuit Fashion
Military Press- 70,80,80 lbs
DB Incline Press- 37.5,42.5,45 lbs
DB Pullovers- 25,27.5,30 lbs
Hamstring Curls(Single leg)- 100,110,120 lbs
Quad Extensions(Single leg)- 70,80,80 lbs
Step Up's- 60,60,60 lbs
Lunges-37.5,40,42.5 lbs
Heel Raises(single leg)-100,120,120 lbs
Back Squats-135,145,155 lbs
Power Cleans-135,145,155 lbs
1-09-2013
3x8(3-9) Circuit Fashion
Military Press- 70,80,80 lbs
DB Incline Press- 35,40,45 lbs
DB Pullovers- 25,30,35 lbs
Hamstring Curls(Single leg)- 70,100,110 lbs
Quad Extensions(Single leg)- 70,70,70 lbs
Step Up's- 50,60,70 lbs
Lunges- 35,37.5,40 lbs
Heel Raises(single leg)-100,120,140 lbs
1-07-2013(after vault practice)
3x8(3-11) Circuit Fashion
Military Press- 70,80,70 lbs
DB Incline Press- 35,37.5,40 lbs
DB Pullovers- 20,25,27.5 lbs
Hamstring Curls(Single leg)- 90,100,110 lbs
Quad Extensions(Single leg)- 70,80,85 lbs
Step Up's- 80,90,100 lbs
Lunges- 42.5,45 lbs
Heel Raises(single leg)-80,100 lbs
Back Squats-135,145 lbs
Power Cleans-135,145 lbs
Saturday, December 22, 2012
Thursday, December 13, 2012
12-12-12 workout 3x12(AMD)
12-12-2012
3x12
Military Press-70,70, 70 lbs
DB Incline Press-40,35, 32.5 lbs
DB Pullovers-30,32.5,32.5 lbs
Hamstring Curls(single leg)-100,110, 110 lbs
Quad Extensions(single leg)-80,80, 80 lbs
Step Up's(always 20 steps)-80,90, 100 lbs
DB Lunges(always 20 steps)-35,37.5,40 lbs
Heel Raises(single leg)- 100,100, 100 lbs
1x10
Bubkas
Windshield Wipers
Leg Lifts
3x12
Military Press-70,70, 70 lbs
DB Incline Press-40,35, 32.5 lbs
DB Pullovers-30,32.5,32.5 lbs
Hamstring Curls(single leg)-100,110, 110 lbs
Quad Extensions(single leg)-80,80, 80 lbs
Step Up's(always 20 steps)-80,90, 100 lbs
DB Lunges(always 20 steps)-35,37.5,40 lbs
Heel Raises(single leg)- 100,100, 100 lbs
1x10
Bubkas
Windshield Wipers
Leg Lifts
Tuesday, December 11, 2012
Workouts so far!
So these are the workouts that I have done so far this Year. I Lift in a circuit fashion.
12-10-2012
3x12
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 70 lbs
DB Incline Press-45,40, 37.5 lbs
DB Str. Arm Pull Overs-27.5,27.5, 27.5 lbs
Single leg Hamstring curls-100,110, 110 lbs
Single leg Quad Extensions- 80,80,80 lbs
Step Up's(always 20 steps)-100, 100,60 lbs
DB Lunges(always 20 steps)-42.5, 42.5, 30 lbs
Heel Raises single leg-100,100,100 lbs
12-07-2012
3x10
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 80 lbs
DB Incline Press-45,47.5, 50 lbs
DB Str. Arm Pull Overs-30,32.5, 32.5 lbs
Single leg Hamstring curls-90,100, 110 lbs
Single leg Quad Extensions- 80,80,85 lbs
Step Up's(always 20 steps)-90, 100, 110 lbs
DB Lunges(always 20 steps)-42.5, 45, 47.5 lbs
Heel Raises single leg-80,100,100 lbs
12-05-2012
3x10
Military Press-70, 70, 80 lbs
DB Incline Press-42.5, 42.5, 45 lbs
DB Str. Arm Pull Overs-30,30, 32.5 lbs
Single leg Hamstring curls-80,85, 90 lbs
Single leg Quad Extensions- 80,80, 85 lbs
Step Up's(always 20 steps)-90,90, 100 lbs
DB Lunges(always 20 steps)-40,40, 42.5 lbs
Heel Raises single leg-40,60,80 lbs
12-03-2012
2x10
Clean,Squat,Press-100,115 lbs
Front Squat-100,115 lbs
Military Press-60, 70 lbs
DB Incline Press-40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 75, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-42.5, 37.5 lbs
Heel Raises single leg-85,105 lbs
11-30-2012
2x10
Clean, Squat, Press- 95, 100 lbs
Front Squat-95, 100 lbs
Military Press-50, 60 lbs
DB Incline Press- 40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 70, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-35, 40 lbs
Heel Raises single leg-80, 100 lbs
11-28-2012
1x10
Military Press- 40 lbs
DB Incline Press- 40 lbs
DB Str. Arm Pull Overs- 25 lbs
Single leg Hamstring curls- 70 lbs
Single leg Quad Extensions- 75 lbs
Step Up's(always 20 steps)- 70 lbs
DB Lunges(always 20 steps)- 32.5 lbs
Heel Raises single leg- 80 lbs
12-10-2012
3x12
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 70 lbs
DB Incline Press-45,40, 37.5 lbs
DB Str. Arm Pull Overs-27.5,27.5, 27.5 lbs
Single leg Hamstring curls-100,110, 110 lbs
Single leg Quad Extensions- 80,80,80 lbs
Step Up's(always 20 steps)-100, 100,60 lbs
DB Lunges(always 20 steps)-42.5, 42.5, 30 lbs
Heel Raises single leg-100,100,100 lbs
12-07-2012
3x10
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 80 lbs
DB Incline Press-45,47.5, 50 lbs
DB Str. Arm Pull Overs-30,32.5, 32.5 lbs
Single leg Hamstring curls-90,100, 110 lbs
Single leg Quad Extensions- 80,80,85 lbs
Step Up's(always 20 steps)-90, 100, 110 lbs
DB Lunges(always 20 steps)-42.5, 45, 47.5 lbs
Heel Raises single leg-80,100,100 lbs
12-05-2012
3x10
Military Press-70, 70, 80 lbs
DB Incline Press-42.5, 42.5, 45 lbs
DB Str. Arm Pull Overs-30,30, 32.5 lbs
Single leg Hamstring curls-80,85, 90 lbs
Single leg Quad Extensions- 80,80, 85 lbs
Step Up's(always 20 steps)-90,90, 100 lbs
DB Lunges(always 20 steps)-40,40, 42.5 lbs
Heel Raises single leg-40,60,80 lbs
12-03-2012
2x10
Clean,Squat,Press-100,115 lbs
Front Squat-100,115 lbs
Military Press-60, 70 lbs
DB Incline Press-40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 75, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-42.5, 37.5 lbs
Heel Raises single leg-85,105 lbs
11-30-2012
2x10
Clean, Squat, Press- 95, 100 lbs
Front Squat-95, 100 lbs
Military Press-50, 60 lbs
DB Incline Press- 40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 70, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-35, 40 lbs
Heel Raises single leg-80, 100 lbs
11-28-2012
1x10
Military Press- 40 lbs
DB Incline Press- 40 lbs
DB Str. Arm Pull Overs- 25 lbs
Single leg Hamstring curls- 70 lbs
Single leg Quad Extensions- 75 lbs
Step Up's(always 20 steps)- 70 lbs
DB Lunges(always 20 steps)- 32.5 lbs
Heel Raises single leg- 80 lbs
Tuesday, October 9, 2012
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