17 Apr 2012

3 rounds:

1st round:

15 clean press 88#

15 kettle bell swings 25#

30 24" box jumps

50 meter sled push 90# + sled weight

5 minutes Jacob's ladder

2nd round:

12 clean press 88#

12 kettle bell swings 25#

25 24" box jumps

50 meter sled push 90# + sled weight

4 minutes Jacob's ladder

3rd round:

10 clean press 88#

10 kettle bell swings 25#

20 24" box jumps

50 meter sled push 90# + sled weight

3 minutes Jacob's ladder

Should take less than an hour to finish.

Then I went for a 45 minute spin class.

16 Apr 2012

4 rounds of:

10 bench press

10 fly's

10 push ups

3 rounds of:

10 V-ups with bench press (bench up with legs touching bar; bench down with legs going down)

10 2-count flutter kicks with bench (hold bar above head and stabilize bar)

10 reverse crunches with bench

10 bench press with legs straight out

2 rounds of:

10 dumb bell press (5 right hand, 5 left hand, 5 together)

10 dumb bell incline

1 round of:

Push ups (AMAP) using dumb bells and at the top of the push up, pull the weights to your chest (one at a time)

14 Mar 2012

PT Test

55 Push ups - 77
77 Sit ups - 96
12:54 2 mile - 100

Score: 273

6 Mar 2012

Afternoon workout:

Bench press 135 pounds 10 10 10

Incline press 45 pounds each arm (machine) 8 6 6

Decline press 45 pounds each arm (machine) 10 10; 55 10

Tricep pull downs (machine) 50 pounds 10 10 10 10

1 mile 6 minutes on treadmill

29 Feb 2012

Dumbbell press: 40 lbs 10 10 10

Decline press: 80 lbs 12 12 12 (machine)

Incline press: 65 lbs 10 10 10 (machine)

Triceps: 110 lbs 12 12 12 (machine)

Butterflies: 25 lbs 10 10 10 (dumbbells)

Ab Workout (for time)

20 crunches

25 4-count flutter kicks

15 right crunches

15 left crunches

25 4-count bicycle

25 twist things

10:07 (last time: 10:25; -:18)