WED. NOV. 14
Reach Across on Ball 2 x 8 each side 30 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Plank 1x each side as long as I could.
(Did this because I wasn't sure about my balance for a Clock. Will try it later.)
DB Press sitting on stability ball 4 x 5 45 lbs.'s
(On the video they use a BOSU ball but I'm not ready for that!)
Slow Mo Military Press 4 x 4 - 5 175 lbs.
(Got 5 on the second set but 4 on the other 3)
Low Cable Crossover Rows 4 x 5 100's lbs.
(Rowing in both at the same time.)
Close Grip Chins 4 x 5 (bodyweight only)
Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure
Lateral Raise on Stability Ball 4 x 5 45's lbs.
1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 100 lbs. with knee on Pulldown seat.
(Was a new exercise I had to go by feel on the weight to use.)
Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)
Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.
1 Arm Seated Row 2 x 8 each 140 lbs.
Thick Bar Body Rows 2 x til Failure.
(I changed these a bit and just did as many as I could instead of just 2 x 8 to get more grip work.)
(First real day in the gym on the new work out schedule for Week 7 & 8. Fun day. Pull Dominate day. )
Armwrestling practice 1 hr.
THURS. NOV. 15
Juijitsu 1 hr.
(Fealt much better doing my belt curriculum techniques and freestyle sparring drills. Fully recovered from that crazy keg carrying stuff!)
FRI NOV. 16th
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x
Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(EASY!! Going up on this next week for sure! Wasn't sure how my back was going to be on this because I was feeling a bit stiff earlier and tight. But was nothing. Thought it should be easy since I was doing 340 on the thick bar deadlifts last week. Was just about how the back was going to be.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 85 lbs. x 5
(Extra set here and pyramided up heavier in it too.)
Bottom Position Bench Press in the rack: 3 x 5 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum (about 12 - 20)
(Done as a circuit/tri set. Benching fealt really heavy today. Did the free weight because the seated press chest machine was too light from Wednesday to get enough out of it.)
Uneven Medicine ball Push ups 2 x 8 each side.
Military Press standing in the power rack 2 x 8 with 185 lbs.
(Fealt good after all the slow motion stuff the last few weeks. Did these normal speed.)
Push ups on Stability Ball 2 x 8
Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4
DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
(In push up position a bear crawl with a dumbbell in each hand. Killer on triceps, shoulders, abs.! 24 reps no matter what! )
BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
(1 set with flat end up and 1 set with flat end down.)
Sitting Plank 4x as long as I could.
(Sit on floor raiseing feet and hands off the ground contracting the abs so you only have one balance point on your butt.)
Cable 4 way walking with 2 resista bands. 4 trips each way.
(Trunk muscles were fried after all this stability work before this so I just used the bands.)
Pushing Dominate day.
SAT. NOV. 17
Armwrestling 1 hr.
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