My Daily Work Outs

Jan. 26, 2015

Jump Rope - 200 Jumps

Wall Squats     2 x 5

Body Squats    2 x 10

Hang Clean   135 x 6 / 185 x 6 / 225   3 x 6

DB Push Press   60 x 6 / 80 x 6 / 100   2 x 6

Single-leg Straight-leg KB Deadlifts   25#   3 x 8

Upright Rows   115#   3 x 8

Band TKE   3 x 12

Standing Med Ball Slam - Around head and to each side    8#   3 x 10

Cable Int./Ext. Shoulder Rotation  35#/45#   3 x 8

80 Hillclimbers / 1:00 Plank  x 5

Run

Dynamic Warm Up

5 Half-gassers @ 17s w/ 30s rest between      -        2 min. break        -        2 Half-gassers @ 17s w/30s rest  

Jan. 24, 2015

Jump Rope - 200 Jumps

Squat to Press with 10# med ball     20 times

Med Ball Hi to Lo - Angled each way ankle to Overhead  10#     8 reps each way

Med Ball Around Head    10#    8 reps each way

Med Ball big circles squat and stand - sweep by ankles and up high overhead    10#    8 reps each way

Front Lunge and Press with Med Ball     10#     8 reps  each leg

Side Lunge and Press with Med Ball     10#    8 reps each leg

Lazy Superman     8 reps each way

Full Superman     12 reps

Single-leg Leg Press Machine   100#   3 x 15

Single-leg Cable Curl    30#   3 x 10

Seated Row Machine   200 x 12 / 215  2 x 10

DB Curl   45#    3 x 8

Short Single-leg Leg Extension   40#   3 x 12

Single-arm Cable Rear Delt.   30#   3 x 8

Machine Preacher Curl   130#   3 x 12

Jan. 23, 2015

Close-grip Bench  135 x 10 / 225 x 10 / 275 x 6 / 295 x 6 / 315 x 6 / 345 x 4 / Feet Up 225 to fail - 19

Single-arm Reverse Tri. PD   80#   3 x 8

DB Bench   100 x 10 / 105 x 10 / 110 x 10 

Machine Tri. Ext.   130#   3 x 10

Dual Fit Ball Push Ups    3 x 15

Jan. 22, 2015

Warm Up   25:00 Bike

Push Press  DB 20#   30x work / 30s hold  x 2 (2:00)     rest     3 sets

Bosu Ball Single-leg Balance Drills   3 sets

Jan. 21, 2015

Warm Up   20:00 Bike

Jump Rope - 500 jumps

Squat to Press with 10# med ball     20 times

Med Ball Hi to Lo - Angled each way ankle to Overhead  10#     8 reps each way

Med Ball Around Head    10#    8 reps each way

Med Ball big circles squat and stand - sweep by ankles and up high overhead    10#    8 reps each way

Front Lunge and Press with Med Ball     10#     8 reps  each leg

Side Lunge and Press with Med Ball     10#    8 reps each leg

Core - Single-Leg Hold 6 inches up while crunching/pushing chin to the ceiling     12 reps with each leg

Core - Toe Touches     12 reps

Core- V up with both hands to one leg     8 reps with each leg

Super Slow concentration Sit Ups  x 10

Lazy Superman     8 reps each way

Full Superman     12 reps

Single-arm Squat Hold Cable Row   42.5#  2 x 10

Groin Machine  190#   10 reps + 30s stretch   2 sets

Hip Abductor Machine  130#   2 x 10

Short Leg Extensions   40#   2 x 12

Pull Ups   12 / 10

DB Straight-leg Deadlift   45#   2 x 10

Jan. 20, 2015

Jump Rope - 100 Jumps

Bench   Warm Up    245# down to 65# up to 245#  in 20# increments.  20 sets of 10 for time: 16:38

Max Push Ups   1 Min. work / 1 Min. rest     x 3                 45 - 31 - 31

Core - Platform Twists    3 x 100

Single-arm Overhead Cable Tri. Ext.   45 x 10 / 50   2 x 10

Pilate Sit Ups - 50

Jan. 19, 2015

Hang Clean   135 x 6 / 185 x 6 / 225   3 x 6

Push Press   135 x 6 / 185 x 6 / 225   2 x 6

Single-leg Straight-leg KB Deadlifts   25#   3 x 8

DB Upright Rows   50#   3 x 8

Band TKE   3 x 15

Lat. Cable Twist   37.5#   3 x 8

Rubberband Int./Ext. Shoulder Rotation   3 x 8

80 Hillclimbers / 2:00 Plank

Jan. 17, 2015

Warm Up   12:00 Bike

Single-arm KB Swings  35#  8 reps

3-Postion Lunge Holds DB 45#   30s each

Seated DB Military  65 x 10 / 75 x 10 / 80 x 10

Squat   135 x 10 / 225   5 x 10

DB Lat/Front Raises   25#   3 x 8/8

Single-leg Box Lower/Heel Touches   12" Box   3 x 15 each leg

Power Shrugs   275#   3 x 12

Single-leg Machine Leg Curl   100#   3 x 10

Core - 100 Floor Abs / 50 Russian Twists

Jan. 16, 2015

Close-grip Bench  135 x 10 / 225 x 10 / 275 x 6 / 295 x 6 / 315 x 6 / 335 x 6 / Feet Up 225 to fail - 18

Single-arm Rope Cable Overhead Tri. Ext.  27.5# x 10 / 32.5 x 10

DB Bench   100 x 10 / 105  2 x 10

Core - Special 30's   3 sets

Kneeling Rope Tri. PD   82.5#   3 x 12

Dual Fit Ball Push Ups   3 x 15

Core -   3:00 Planks

Jan. 15, 2015

Body Rows   4 x 10

Single-arm Muscleman Curls   32.5#   3 x 8

Machine Lat PD   170#   3 x 8 

Core - Secured Russian Twists   25# Plate   3 x 50

Preacher Curls   85#   3 x 12

Rubberband   3-Way Rear Delt.    3 x 8 each way

DB Curl Hold/Twists   35#   3 x 50

TRX V-Ups/KneeTucks   3 x 10/10

Jan. 13, 2015

Bench Press    245# to 65# to 245# again in 20 # increments. 20 sets of 10 reps for time:   17:28         

Push Ups     1 minute - max push ups / rest 1 minute / then repeat two more times - 3 total sets

          Result:   47, 30, 27

Core - Platform Twists   3 x 60

Cable Tri. PD   82.5#   15 / 12 / 12

Jan. 12, 2015

Warm Up   7:00 Bike

Machine Seated Row  170#   3 x 10

Curl Bar Curls   95#   3 x 8

Assisted Pull Ups   40#  3 x 8

Core - Leg Crunches   3 x 12

Seated DB Curls   45#   3 x 10

Rear Delt. Machine   120#   3 x 10

Single-arm Cable Curls   70#   3 x 8

Planks

Jan. 10, 2015

Warm Up   13:00 Bike

3-Position Lunge Holds  DB  45#   30s each

Hang Clean   135 x 6 / 185 x 6 / 225   3 x 6

Single-leg Freemotion Squat   100#   3 x 10

Lever Shrugs   315#   3 x 15

Squat Hold Single-arm Cable Row   57.5#  3 x 10

DB Squat to Press   50 X 10 / 55  2 x 10

Fit Ball Leg Curls   3 x 12

Rubberband 3-Way Rear Delt.   3 x 8 each way

Fit Ball Core

Jan. 9, 2015

Close-grip Bench   135 x 10 / 225 x 10 / 275 x 8 / 295 x 8 / 315 x 8  Feet Up  225 to fail - 14

Overhead Rope Tri. Ext.   82.5#  3 x 8

DB Bench  Feet Up   100#   3 x 8

Single-Arm Cable Tri. PD   70#  2 x 10  / 80# x 10

Pec Fly Machine   220#   3 x 8

Tri. Ext. Machine   140#   3 x 10

Core - 100 Floor Abs

Jan. 7, 2015

Single-Arm KB Swings   40#   3 x 8

Walking Lunges DB  45#   3 x 16 steps each leg

Seated Military Press   135# x 10 / 155# x 8 / 175# x 6

Core - Leg Raise/Toe lift   3 x 12

Short Leg Ext.    50#   3 x 10

DB Upright Row   45#  3 x 8

Machine Single-Leg Curl   90#   3 x 8

Core - Leg Crunches   3 x 12

Jan. 6, 2015

Bench  135x10 / 225x10 / 245x9 / 265x8 / 285x7 / 305x6 / 325x5 / 345x4 / 365x3 / Feet Up 225 to fail - 16

Single-arm Chest Press Machine   80#   5 x 5 each arm          superset with

Lying Med. Ball Chest Toss    20#   5 x 20

Overhead Single DB Tri. Ext.   75#   3 x 10

Core - Plank Hip Touches x 20 / Side Planks   30s each way / Side Crunches  x 10 each way 

Push Up Plank  30s             2 sets of each

Jan. 5, 2015

Bent Row   135#  3 x 10

DB Hammer Curls   45#  3 x 8

Chin Ups   3 x 8

Single-arm Cable Curls   60#   3 x 8

Rubberband  3-Way Rear Delt.   3 x 8 each way

DB  Curl  Twists/Holds   35#   3 x 50

Jan. 3, 2015

Close-grip Bench   135# x 10 / 225# x 10 / 275# x 8 / 295# x 6 / 315# x 6 / Feet up 225 to fail - 12

Lever Row  115# x 10 / 125#   2 x 8

Rope Cable Tri. PD   82.5# x 12 / 87.5#    2 x 10

Curl Bar Curls   85# x 8 / 95#    2 x 8

Fit Ball Crunch   4 x 25

DB Bench w/ Feet Up   100# x 10 / 105# x 8 / 110# x 6

Lat PD   175#   3 x 8

Single-arm  Machine Preacher Curl   75# x 8 / 65#   2 x8

Machine Tri. Ext.   120# x 10 / 130#  2 x 10

Planks   3 x 1:00  w/ 20s rest between

Jan. 2, 2015

Warm Up   2:00 Bike

Freemotion Squat   Warm Up   10 sets of 10 with 1:30 rest between sets   @ 300#

Push Press with 20# DB   30s Work / 30s Hold  x 2  (2:00)    rest    2 sets

Dec. 30, 2014

Bench Press   Warm Up    Max Reps @ each weight:  225#  -  30s rest  -  185#  -   30s rest  -  135#

3 sets of this with 5:00 rest between sets.  Results:  33 - 11 - 12  /  14 - 10 - 12  /  12 - 10 - 12

Rope Overhead Tri. Extention   72.5#   8/10/10

Core - Leg Raise/Toe Lift    3 x 15

Kneeling Rubber band Speed Tri. PD    3 x 50

Dec. 29, 2014

Seated Row  170# x 10 / 180# x 8 / 180# x 8

DB  Twist Curl  45#  3 sets of 10

Dual Cable Lat PD   80#  3 sets of 8

Rope Tri. Curl   62.5#   3 sets  of 8

Machine Rear Deltoid   130#   3 sets of 10

Machine Preacher Curl   120#  3 sets of 10

Core - 100 Floor Abs

Dec. 20, 2014

Warm Up    5:00 Bike

3-Position Lunge Holds   DB  45#   30s each position

Squat    135# x 10 / 225# x 15   for 5 sets

Lever Row    135#   3 sets of 8

Machine Preacher Curl  130#   3 sets of 8

Core - Leg Extentions / Crunches   3 sets of 15

Cable Hammer Curl    3 sets of 15

Dual Cable Lat Pull Down    80# x 10 / 87.5# x 8   for 2 sets

Single-Arm Cable Curl  60#   3 sets of 8

Core - 100 Floor Abs

Dec. 18, 2014

Close-Grip Bench   135# x 10 / 225# x 10 / 275# x 8 / 295# x 8 / 335# x 8

Straight Bar Tricep Push Down   87.5# x 12 / 97.5# x 10 / 97.5# x 10

Dual Cable Chest Press   80#   3 sets of 10

Machine Shoulder Press    190#   3 sets of 8

Single-arm Cable Reverse Tricep Push Down   32.5#   3 sets of 10

Dual Fit Ball Push Ups     3 sets of 15

Dumbbell Upright Rows   45#   3 sets of 8

Dec. 16, 2014

Warm Up    7:00 Bike

Kettle Bell Single-Arm Swing   40#   3 sets of 8 each arm

Squat to Press with 5# med ball     20 times

Med Ball Hi to Lo - Angled each way ankle to Overhead  5#     8 reps each way

Med Ball Around Head    5#    8 reps each way

Med Ball big circles squat and stand - sweep by ankles and up high overhead    5#    8 reps each way

Front Lunge and Press with Med Ball     5#     8 reps  each leg

Side Lunge and Press with Med Ball     5#    8 reps each leg

Core - Single-Leg Hold 6 inches up while crunching/pushing chin to the ceiling     12 reps with each leg

Core - Toe Touches     12 reps

Core- V up with both hands to one leg     8 reps with each leg

Super Slow concentration Sit Ups  x 10

Lazy Superman     8 reps each way

Full Superman     10 reps

Single-leg Leg Press    110#   3 sets of 12

Fit Ball Triple Threat   3 sets of 8s

Triple Threat - Back on floor with feet on the fit ball. 1st do straight-leg hip raises with feet on top of the ball.  Then do ball hamstring curls.  Then do bent-leg hip raises with feet midway between the top and side of the ball.  7 reps of each exercise per set.

Single-Leg Box Step Downs/Toe Touches    20" Box    3 sets of 12  each leg

Stand on box with 1 leg, while slowly lowering the other leg down until you lightly touch your toe on the ground, then slowly raise to stand straight again.  Don't push off the ground with lowering foot.

Single-leg Bosu Ball Balance exercises     3 sets

Stand on Bosu Ball with 1 leg and balance while passing a med ball around your back, and around each leg.

Core - Planks        alternate 50 seconds front, 25 seconds left, 25 seconds right        x 2

Dec. 15, 2014

Dumbbell Push Press   20#   30 seconds work / 30 seconds hold arms straight up  x 2  

 (so 2:00 to do the whole thing)         rest       then repeat the series again (another 2:00 set)

Max Push Ups    1 minute work / 1 minute rest    x 3   (so 5:00 or 6:00 if you count last rest period)

Result:   50 reps   -   35 reps  -  30 reps

21s on Bench Press   135#     5 sets with 1 minute rest between each

21s - 21 total reps.  1st 7 reps are only half-way up, 2nd 7 reps are only half-way down, last 7 reps are full reps.

Earthquake Bench Press    35# Kettle bells    3 sets of 15

Earthquake Bench - Bench Press using a wooden or bamboo bar with Kettle bells hanging from each end by rubber bands.  The bar will shake all over, and the objective is to minimize the shaking, using auxiliary and stabilizing muscles.

Dec. 12, 2014

3-Position Lunge Holds   40# Dumbbells    Hold 30 sec. left /  10 sec. rest / Hold 30 sec. right     

          1st position is full lunge, with back knee an inch or two off the ground.  Rest 60-90 sec.

          2nd position is in the middle, half lunge.  Rest 60 sec.

          3rd position is with front knee just slightly bent.      

Hang Clean     135# x 6 / 185# x 6 / 225# x 6 / 225# x 6 / 225# x 6

Machine Shoulder Press    170# x 10 / 190# x 10 / 210# x 10

Single Dumbbell Bulgarian Squat (feet on 2 benches)   110#      10x / 12x / 12x / 12x

Dumbbell Lateral Raises    25#   3 sets of 10

Leg Curl Machine   100#  3 sets of 10

Lever Shrug Machine   315#   3 sets of 15

Single-leg Leg Extensions - short range of motion (from slightly bent to straight)    40#   3 sets of 12

100 Floor Abs

Dec. 11, 2014

Close-Grip Bench   135# x 10 / 225# x 10 / 275# x 8 / 295# x 8 / 335# x 8

Over Head Rope Tricep Extension   82.5# x 10 / 87.5# x 8 / 87.5# x 8

Cable Chest Press Machine (wide)  220# x 8 / 230# x 8 / 230# x 8

Tricep Extension Machine   120# x 10 / 140# x 8 / 140# x 8

Pec Fly Machine    210#    3 sets of 8

Rope Tricep Push Down   90#   3 sets of 8

Dec. 9, 2014

Warm Up  Bike 5:00

Over-Head Squat 45# x 10 / 75# x 10 / 95# x 9 / 115# x 8 / 135# x 7 / 155# x 6 / 175# x 5 / 175# x 5 / 175# x 5

Barbell Alternating Lunges   135#   5 reps each leg          superset with

Split Jumps (max effort)   20 jumps                                      repeat 4 times  (so 5 sets)

Dumbbell Shoulder Complex  45#   Upright Row x 8 / Standing Military x 12 / Shrugs x 15       3 sets

Core - 45 second Plank / Side Crunches x 15 each side / Leg Extension-Crunches  x 15 / Side Plank  30 seconds each side            do this series twice

Dec. 8, 2014

Dumbbell Push Press   20#   30 seconds work / 30 seconds hold arms straight up  x 2   

(so 2:00 to do the whole thing)         rest       then repeat the series again (another 2:00 set)

Max Push Ups    1 minute work / 1 minute rest    x 3   (so 5:00 or 6:00 if you count last rest period)

Result:   46 reps   -   35 reps  -  31 reps

21s on Bench Press   135#     5 sets with 1 minute rest between each

21s - 21 total reps.  1st 7 reps are only half-way up, 2nd 7 reps are only half-way down, last 7 reps are full reps.

Earthquake Bench Press    30# Kettle bells    4 sets of 15

Earthquake Bench - Bench Press using a wooden or bamboo bar with Kettle bells hanging from each end by rubber bands.  The bar will shake all over, and the objective is to minimize the shaking, using auxiliary and stabilizing muscles.

Dec. 6, 2014

35 minutes on the Bike

Single-Leg Leg Press   90#   3 sets of 20

Dec. 5, 2014

Close-Grip Bench   135# x 10 / 225# x 10 / 275# x 8 / 295# x 8 / 315# x 8

Tricep Skull Crushers   105#  3 sets of 10

Lever Chest Press Machine (Wide)   220#   3 sets of 8

Single-Arm Reverse Tricep Push Down   80#   3 sets of 8

Dual Fit Ball Push Ups    15 / 15 / 20

Balance your feet on one fit ball and your hands on another fit ball and do push ups

Dumbbell Over Head Tricep Extension  35# x 8 / 30# x 8 / 30# x 8

Dec. 4, 2014

Pull Up Ladder  1 to 5   (how to do ladder: do 1 rep, wait time 1 rep takes, then do 2 reps, wait time 2 reps 

takes, do 3 reps, wait time 3 reps takes, and so on up to 5)

Dumbbell Rows  80# x 8 / 85# x 8 / 90# x 8

Curl Bar Curls  95#   3 sets of 8

Core - Leg Raise/Feet Up  3 sets of 15

Preacher Curl   140#   3 sets of 10

Dual Cable Close Lat Pull Down   65# x 10 / 72.5# x 10 / 80# x 10

Rope Cable Curls  72.5#  3 sets of 10

Rear Delt. Machine  130#  3 sets of 8

Dec. 2, 2014

Jump Rope     3 sets of 50     super set with

Rubberband Rear Delt.     3 sets of 12

Squat to Press with 5# med ball     20 times

Med Ball Hi to Lo - Angled each way ankle to Overhead  5#     8 reps each way

Med Ball Around Head    5#    8 reps each way

Med Ball big circles squat and stand - sweep by ankles and up high overhead    5#    8 reps each way

Front Lunge and Press with Med Ball     5#     8 reps  each leg

Side Lunge and Press with Med Ball     5#    8 reps each leg

Rubberband Internal/External/Rear Rotation     10 reps each way

Core - Single-Leg Hold 6 inches up while crunching/pushing chin to the ceiling     12 reps with each leg

Core - Toe Touches     12 reps

Core- V up with both hands to one leg     8 reps with each leg

Super Slow concentration Sit Ups  x 10

Lazy Superman     8 reps each way

Full Superman     10 reps

Body Rows  Max Reps     17 / 15 / 15         superset with

Dumbbell Lateral Raise/Front Raise    17.5#   3 sets of 10

Kettle Bell Hammer Curls   25#   3 sets of 8

Wide Lat Pull Down   170#   3 sets of 8

Cable Curl Max Reps   40# x 19 / 35# x 16 / 30# x 16

Core - Floor Abs     100 reps  (Sit ups, Single-Leg Crunches, Toe Touches, Leg Raises, In n outs, V ups, etc)

Dec. 1, 2014

Dumbbell Push Press   20#   30 seconds work / 30 seconds hold arms straight up  x 2   (so 2:00 to do the whole thing)         rest       then repeat the series again (another 2:00 set)

Max Push Ups    1 minute work / 1 minute rest    x 3   (so 5:00 or 6:00 if you count last rest period)

Result:   50 reps   -   33 reps  -  30 reps

21s on Bench Press   135#     5 sets with 1 minute rest between each

21s - 21 total reps.  1st 7 reps are only half-way up, 2nd 7 reps are only half-way down, last 7 reps are full reps.

Earthquake Bench Press    30# Kettle bells    3 sets of 15

Earthquake Bench - Bench Press using a wooden or bamboo bar with Kettle bells hanging from each end by rubber bands.  The bar will shake all over, and the objective is to minimize the shaking, using auxiliary and stabilizing muscles.

Nov. 29, 2014

Warm Up   Bike 7:00

Single-Arm Kettle Bell Swings   40# x 8

Single-Leg Leg Press   110#   4 sets of 8

Dumbbell Row   85# x 8 / 95# x 8 / 95# x 8

Machine Preacher Curls   100# x 10 / 100# x 10 / 110# x 10

Dumbbell Walking Lunges   45#   3 sets of 16 steps

Neutral Grip Pull Ups   3 sets of 10

Fit Ball Triple Threat   3 sets of 7s

Triple Threat - Back on floor with feet on the fit ball. 1st do straight-leg hip raises with feet on top of the ball.  Then do ball hamstring curls.  Then do bent-leg hip raises with feet midway between the top and side of the ball.  7 reps of each exercise per set.

Dumbbell Twist Curls    45#   3 sets of 10

Core - 45 second Plank / Side Crunches x 15 each side / Leg Extension-Crunches  x 15 / Side Plank  30 seconds each side            do this series twice

Nov. 28, 2014

Superset the following exercises     10 sets of each exercise    for time (i.e. go fast!!)

Close-Grip Bench   225# x 10

Standing Barbell Military    95# x 10

Over-Head Rope Tricep Extension   70# x 10

Core - Leg Raise/Feet Up   x 12

Time:   47:30

Nov. 26, 2014

Free motion Squat Machine   300#    10 sets of 10    with 90 seconds rest between sets

Nov. 25, 2014

1-Hour Regenerative Yoga

Bench Press  255# x 10  superset with Push Up +  x 10  with 2:45 rest between sets - 7 sets

What is a Push Up + ?  At the bottom of each push up, rest chest on the ground and extend both arms to the side until they are straight out, bring back in and push up.

Rubber band Speed Tricep Push Down    3 sets of 40

Nov. 24, 2014

Seated Row     160# x 10 / 170# x 8 / 170# x 8

Dumbbell Curl     45#   3 sets of 8

Core - Leg Raises     3 sets of 15

Dual-Cable Close Lat Pull Down     160#   3 sets of 8

Curl Bar Curls     85# x 8 / 95# x 8 / 95# x 8

Rear Delt. Machine     130#   3 sets of 8

Machine Preacher Curls     145# x 10 / 145# x 10 / 115# x 20

Nov. 21, 2014

Lever Row     115# x 8 / 135# x 8 / 135# x 8

Cable Curl-Straight Bar     140#   3 sets of 8

Wide Lat Pull Down - Behind Head    140# x 8 / 130# x 8 / 130# x 8

Core - Leg Crunches     3 sets of 15

Machine Preacher Curls     155# x 10 / 160# x 8 / 160# x 8

Bent over Dumbbell Rear Flys     22.5#    3 sets of 8

Kettlebell Hammer Curls     25#    3 sets of 10

Core - Hands on Platform with feet on Ab Roller 3-Way V Ups     6 reps each way (18 total) for 3 sets

 

Nov. 20, 2014

Jump Rope 2 sets of 50

Kneeling on all Fours - Every direction Hip warm up

Full Dynamic Movement Calisthenics Warm Up - 20 yards  

(High Knees, Butt Kickers, Karaoke, Walking one-leg quad stretch, walking hamstring stretch

A-skip, B-skip, lateral A-Skip, A-Skip transition to run, forward hip dislocates, reverse hip dislocates)

Med Ball Full body toss     20#     2 sets of 7

Stand and lower med ball between ankles, then explode upwards and forwards and toss ball as 

high and far as possible.

Prowler Sled Pulls     about 100#     5 sets of 20 yards    full sprint

10 yard get offs (10-yard full sprint from 3-point stance)     4 sets  with good rest between

48-inch box jumps     3 sets of 6

Dead Lift     225#    3 sets of 4

Single-Leg Bulgarian Squats     35# kettle bells     3 sets of 9 with each leg

Rubberband TKE     3 sets of 9 with each leg    super set with

Rubberband Hip Thrusters     3 sets of 9

Nov. 18, 2014

Jump Rope     3 sets of 50     super set with

Rubberband Rear Delt.     3 sets of 12

Squat to Press with 5# med ball     20 times

Med Ball Hi to Lo - Angled each way ankle to Overhead  5#     8 reps each way

Med Ball Around Head    5#    8 reps each way

Med Ball big circles squat and stand - sweep by ankles and up high overhead    5#    8 reps each way

Front Lunge and Press with Med Ball     5#     8 reps  each leg

Side Lunge and Press with Med Ball     5#    8 reps each leg

Core Ball slams (no legs involved)     20#     12 reps

Angled Core Ball slams - from side of head to slam by foot (no legs involved)     20#     10 reps each way

Rubberband Internal/External/Rear Rotation     10 reps each way

Core - Single-Leg Hold 6 inches up while crunching/pushing chin to the ceiling     12 reps with each leg

Core - Toe Touches     12 reps

Core- V up with both hands to one leg     8 reps with each leg

Kneeling elbow to opposite knee and extend     10 reps each way

Spine Twists - kneel with Elbow to knee and then to the ceiling     10 reps each arm

Lazy Superman     8 reps each way

Full Superman     10 reps

Med Ball Single-arm Push Ups     10 reps with each arm

Floor Dumbbell Bench Press     Warm Up / 90# x 8 / 100# x 8 / 100# x 8     super set with

Med Ball Catch and Chest Press     20#     6 reps for 3 sets

Lie on back on floor below a bench.  Someone drops the Med Ball over your chest - you catch it and 

explosively press/throw it back up to them to catch.  Repeat.

Cable Body Rows with feet on stool     3 sets of Max reps     results:  15 / 17 / 15    super set with

Lateral / then Front Dumbbell Raises     15#     3 sets of 8 (each way)

Prowler Sled Push    about 100#     9 sets of 20 yards    at about 75%

Nov. 17, 2014

Hang Clean     135# x 6 / 185# x 6 / 225# x 6 / 225# x 6 / 225# x 6

Barbell Bent Rows     135# x 10 / 155# x 10 / 155# x 10

Dumbbell Twist Curls     50# x 8 / 45# x 8 / 45# x 8

Core - Russian Twists     45# plate     30 reps / 40 reps / 40 reps

Dual-Cable Lat Pull Down     160# x 8 / 180# x 8 / 180# x 8

Rope Cable Curl     80#  3 sets of 8

Core - Hanging Leg Raises     3 sets of 12

Rear Delt. Machine     130#  3 sets of 10

Rubberband speed Curls     3 sets of 20

Nov. 15, 2014

Warm Up     Bike 7:00

Single-Arm Kettle Bell Swings     30#     2 sets of 8   each arm

Clean Complex     185#     4 reps each movement for 4 sets

Shrug - Clean Hi Pull - Front Squat

Dual Lever Leg Press     275# x 6 / 365# x 15 / 435# x 15 / 435# x 15

Seated Dumbbell Military Press     65# x 10 / 75# x 8 / 85# x 8

Seated Dumbbell Hammer Curl     45#  3 sets of 10

Single-Leg Curl Machine     90#  3 sets of 10   each leg

Dumbbell Upright Row     45#  3 sets of 10

Single-leg box lowers/heel touches (12-inch)   3 sets of 15   each leg

Stand on the edge of a 12-inch box and lower one foot down, tap your heel and squat back up

Core - Floor Abs     200 reps  (Sit ups, Single-Leg Crunches, Toe Touches, Leg Raises, In n outs, V ups, etc)

Nov. 14, 2014

3-Position Push Up Holds     30 sec. with chest couple inches off ground / rest 10 sec. / 30 

          sec. half-way up / rest 10 sec. / 30 sec. up, with elbows slightly bent

DB Bench Press     60# then 45# then 30# with no rest between. Max reps @ each weight (capped at 

          20 though)   /   rest 1 min. /   then repeat same  /  rest 1 min.  / repeat same for 3rd time

          Result:   20 - 20 -20    /    17 - 12 - 20    /    12 - 10 - 20

Pull Up Ladders    first is 1 to 5 / second is 5 to 1  (how to do ladder: do 1 rep, wait time 1 rep takes, then do 

          2 reps, wait time 2 reps takes, do 3 reps, wait time 3 reps takes, and so on up to 5)

Fit Ball Push Ups (hands on Fit ball, feet on bench)     20 reps / 18 reps / 18 reps

Core - Leg Raises  3 sets of 15

DB Rows     80# x 8 / 85# x 8 / 90# x 8

Core - Toes Ups     3 sets of 20

Single-Arm Cable Tricep Push Down     80# x 10 / 90# x 8 / 90# x 8

Nov. 12, 2014

Warm Up    Bike 7:00

3-Position Lunge Holds   40# Dumbbells    Hold 30 sec. left /  10 sec. rest / Hold 30 sec. right     

          1st position is full lunge, with back knee an inch or two off the ground.  Rest 60-90 sec.

          2nd position is in the middle, half lunge.  Rest 60 sec.

          3rd position is with front knee just slightly bent.      

Back Squat     Warm Up     225# x 15     for  4 sets

          (Squatting is one of the best, if not the best, all around exercises.  However, I don't believe in 

          squatting heavy, at least not for athletes.  Too much strain on the knees, and very few people have 

          the form needed to mitigate that.)

Standing Barbell Military Press     135# x 8 / 155# x 8 / 155# x 8

Fit Ball Hamstring Curls     4 sets of 15 

Core - Hi to Lo Cable Trunk Twist     80# x 8 for 3 sets, left and right

Lever Shrugs     275# x 20 / 315# x 15 / 365# x 15

Single-Leg Bulgarian Squats    40# Dumbbells     3 sets of 8, each leg

Dumbbell Lateral Raises     25# x 10 for 3 sets

Sled Push on turf     270# for 40 yards    3 sets

Nov. 11, 2014

Bench Press    245# to 65# to 245# again in 20 # increments. 20 sets of 10 reps for time: time was 19:02

          Warm up, then put ten 10# weights on each side of the bar -  so 245#

          Do 1 set of 10 reps, then remove a 10# from each side (225#) and do another set of 10

          Repeat this process all the way down to one 10# (65#), which you do for two sets  of 10

          Then add a 10# and head back up to 245#.  In all, it will be 20 sets of 10 reps, with 2 total 

          sets at each weight.  The whole routine is done for time.

Push Ups     1 minute - max push ups / rest 1 minute / then repeat two more times - 3 total sets

          Result:   55 push ups, 30 push ups, 25 push ups

Core - Hands on twisty platform w/ feet on Ab Roller - V Ups      3 sets of 16

Over head Rope Tricep Extensions     75# x 10  for 3 sets

Dual Cable Chest Press Machine     65# on each side   10 reps / 8 reps / 8 reps

Core - Planks (Push up position)     1 min. hold / rest 30 seconds / 1 min. hold / rest 1 min./ 1 min. hold

Nov. 10, 2014

Hang Clean     135# x 6 / 185# x 6 / 225# x 6 / 225# x 6 / 225# x 6

Seated Row     160# x 8 / 175# x 6 / 175# x 6

Curl Bar Curls     85# x 8 / 95# x 8 / 95# x 8

Core - Overhead secured Leg Crunches     3 sets of 15

Chin Ups - to failure    18 reps / 11 reps / 9 reps

Single-Arm Preacher Curls (Machine)    50# x 8 for 3 sets

Cable Crunch Machine    3 sets of 15

3-Way Rubber band Rear Delt.    8 reps each way (24 reps) for 3 sets

Single-Arm Cable Curl    45# x 8 / 45# x 8 / to failure: 30# x 22