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boldt

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For my abs i had that sharp pain that i told you about before that i usually get when i squat, justin from the walman says he thinks its how i position my weight belt. but my knees have been hurting lately even before the frisco trip

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1/7/13

Bench press

45*10

95*10

135*3

185*3

225*3

250*4 *weight and rep pr

incline db press

4 sets of 70*12

dips

4 sets of 25*15

chest fly

40*12. four sets

tricep extensions. cable

135*20 for 4 sets

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1/8/13

deadlift

135*5

225*5

315*3

405*1

455*9

pull ups- body weight

15

8

6

6

4

5

6

rows db

4 sets 110*10

glute/hamstring raises

Red thin 4 sets of 10

leg raises to bar- legs were bent quite a bit

4*10

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1/10/13

military press

45*5

95*5

135*3

185*1

225*fail

205*fail

db shoulder press- sittimg no back support

4 sets of 65*10 *pr

cable rope upright rows

4 sets of 130*10

rear lateral raise

4 sets 25*15

bb curls

85*10 4 sets

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thanks matt!

jan 1/11/13

Squat

95x5

135x5

185x3

225x3

275x1

315x1

345x1 *weight pr

Leg press on machine

4 sets 205 for 15

leg extensions

190x10 for 3 sets

110x30

glute hamstring raises on back extension machine

3 bands 4 sets of 10

decline abs

1 set 10x30

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1/12/13

pullups

35*6

35*6

35*8

cable pullover

145*15

145*9, 135*6

135*15

135*6 110*9

bent over db raise

4*20lb*20

Preecher curl

4*40*10

farmer walks

estimated 80ft 115/hand 4 sets

Edited by boldt
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good catch matt! yup 275 for 1 *weight pr

deadlift

95x5

185x5

275x3

355x3

455x1

550xFailed :(

500x3 touch and go

pulldown

stacked 90lbs

4 sets of 15

inverted rows with rings

6

7

8

8

leg raises

4 sets of 10

good mornings with red band

4 sets of 25

grip lifting thing

45

90

135

140 *weight pr

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1/19/13-Saturday

i was in a car accident on Wednesday and i was t-boned on the driver door by some retard that ran a red light going 50 i had a cervical strain and so today was more of a strength assessment than an actual training day.

one-arm dumbbell shoulder press

70lbs for 15 reps with the right

70lbs for 12 reps with the left

one-arm dumbbell chest press

90lbs for 12 with right

90lbs for 10 with left

being im within two to three reps with both those lifts and the fact that those are both pr's i figure i wasn't too badly injured and i can go on with training as i need too

bicep curls

45x10

3 sets of 40x10

side delt raises

3 sets 20x10

front raises

3 sets 25x10

cable upright rows

3 sets 110x15

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2/21/13

Warmup

Light Jog 200-400 meters

Jump Rope 3 minutes

Foam Roll (upper back, low back, hips, hamstrings)

Walking Lunges

Spider Man

Lateral Lunges

Calf Stretching

Sprints

1 @ 50%

7 @ 80%

Decline Crunches

10x15x3

Side Neck (manual resistance)

Manualx12x3

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1/23/13

wed.

sleigh pushes

2x60ftx385

sleigh pulls

2x60ftx335

sandbag carries

2x60ftx210 not sure on the exact weight of the sand bag

rolling thunder

45x3 each hand

90x3 each hand

135x4 right

135x8 left

rope hangs

bwx15sec

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I loved that we did this outside when it was 30 below cant wait till the next time we do sled pushes.

1/24/13

warm ups

2 board bench press

135*5

135*5

225*3

225*10

incline press

3*135*10

dips-rings

bw

3*bw*10 *pr

seated rows

3*180*10

bicep bb curls

65*10

75*10

85*10 last two reps i had to swing to get the reps

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1/28/13

i was super tired going into todays workout i only had 2 hours of sleep last night i was busy at work and didnt get much chance to sleep

front box squats- for the box i used three 45lb bumper plates

45x5

135x5

225x3

275x2

single leg step ups- for the box i used 4 45lb bumper plates

135x5

225x5 for 3 sets

single leg calf raises

55x10 for 3 sets

calf raises

bwx20 for 3 sets

reverse calf raises
35x10 for 3 sets

warm up

ladder work

side lunges

55x15

65x15

75x15

neck work- manual resistance

3 sets right and left side

started feeling like shit so i called it after the neck work

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1/29/13

shoulder warm up

one arm dumbbel press-explosive

8 sets of 45x3

lateral raises

3 sets of 20x10

side lateral raises

3 sets of 15x10

real delt raises

3 sets of 15x10

tricep extension

90lbs stacked 2 sets of 10

135 stacked 1 set of 10

1/30/13

leg warm ups

Farmer picks (strapless, combined hand weight)

260x3

440x3

620x5

reverse hyper extensions

90x10x3

pull ups

bwx10x3

rows

115x6x3

shrugs

255x10x3

bicep barbbel curls

45x35x1

Edited by boldt
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1/31/13 through 2/4/13

i went to colorado for a snowboarding trip and i didnt have access to a gym other than what the hotel offered but i did what i could with what i had

friday

rows- light 3 burn out sets

pull downs light 3 burn out sets

push ups 3 sets of 25

tricep extensions 3 sets of 10

saturday

12 hours of snowboarding legs were completely shot after

grip squeezer multiple sets till failure with both hands

sunday 8 hours of snowboarding

monday

hours of hand squeezer to pass time on the drive home

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2/5/13

im not sure the exact name for the first set but i think its a variation of a hack squat

90x5

180x5

270x3

360x3

360x1

360x1

leg press- this workout was continuous there was no pause between sets and i wasn't changing the weights so it might be a little off

220x10

190x8

150x8

110x6

90x8

55x12

walking lunges around the track ruffly 175 meters

leg extensions- same style as the leg press except we did 2 sets

220x8

190x6

150x12

110x4

70x12

calf raise 5 reps per leg on every step

3 flights of stairs so the exact number im not sure

this was probably one of the most brutal leg work outs ive done im nervous to see what my legs feel like when i wake up

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yeah i was sore up until i went to bed 3 days later :)

Wednesday 2/6/13

these are different workouts than usual but i really like the break we took from the regular and just really focused on making me hate my body

Warmup

Light Foam Roll (upper back, lower back, shoulders)

Jump Rope 5 minutes

Behind the Neck Pulldown

160x5

180x5

190x5

210x3

250x2-not very good reps

160x12x3

100x12 (pause at contraction)

One Arm Cable Row (one continuous drop set)- didnt pay attention to the weight or the reps for each weight i was just cranking as hard as i could

210x10 for the start and i dropped down 2 or 3 notches on the cable machine every set and i averaged 6 to 8 for each weight and i ended on

30x12

Cable Pullover

20x12x2

14x12

Cable Seated Curl

12x5

14x5

14x5

14x3

10x12x3

10x12 (squeeze at contraction)

Arnold Curl (focus on contraction)

15x10x2

10x10

Seated Rear Delt Machine (plate weight recorded only)

40x12

40x12

40x12

Band Pullaparts

Green Thinx15x6

Chest Supported Rear Delt Raise

20x10x3

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2/8/13




Warmup


foam rolling


I T Y raises 10 reps each 5lbs


jump ropes



DB Seated Overhead w/o back support


60*3


70*3


80*2


80*1


Cable Overhead Press


16*12*3



DB Lying Lateral Raise


20*12*3



Skull Crushers-only count the plates


70*10


90*10*2

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