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

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

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