TmCox Posted April 25, 2014 Author Share Posted April 25, 2014 Thursday 04/24/14 General Warmup Cardio: jumprope x 60 seconds x 2 Moeller Walkouts x 60 seconds Single Arm Dumbbell Overhead Press 12 x 10 25 x 10 40 x 3 (R&L) (Weight PR) Front Raises 12 x 12 x 3 Lateral Raises 12 x 12 x 3 Rear Deltoid Raises 12 x 12 x 3 Wide Grip Pullups BW-thin black x 5 x 3 EZ Bar Curl 25 x 20 30 x 20 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 27, 2014 Author Share Posted April 27, 2014 Saturday 04/26/14 General Warmup Deadlift 45 x 10 95 x 5 135 x 5 165 x 3 185 x 5 x 3 Farmers Walk (Weight per hand) 60 x 80 ft 90 x 40 ft 130 x 80 ft. in ~12.4 seconds (Weight/Distance PR) Dumbbell Shrugs 45 x 30 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 30, 2014 Author Share Posted April 30, 2014 Monday 4/28/14 WARMUP Arm Circles Foam Rolling WORKOUT Bench Press (feet up to help the back feel better) 45 x 5 55 x 5 65 x 5 75 x 5 85 x 6 x 4 Rear Delt Raise 10 x 20 x 3 Rotator Cuff Work Band x 12 x 3 Stretching, Foam Rolling Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 30, 2014 Author Share Posted April 30, 2014 Tuesday 4/29/14 WARMUP Leg Swings Biceps Curls Bodyweight Squats Hamstring Stretching Foam Rolling Back Mobility Work Arm Circles WORKOUT Tire Flip 235 x 4 x 2 235 x 10 (Weight, Rep, Volume PR) -1st time flipping a tire!!! Single Leg Calf Raise BW x 30 x 3 Torso Planks BW x 45 seconds x 2 BW x 30 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 2, 2014 Author Share Posted May 2, 2014 Thursday 05/01/14 Warmup: Shoulder Warmup Back Mobility Work Jumprope x 60 seconds x 2 Single Arm Dumbbell Bench Press 15 x 10 (R&L) 25 x 5 (R&L) 35 x 20 (R&L) (Rep PR) Wide Grip Pull-ups BW-Thin Black x 3 x 7 Barbell Backarm Curls 45 x 30 x 3 Tire Flip 235 x 11 (Rep PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 3, 2014 Author Share Posted May 3, 2014 Saturday 5/3/14 Warmup: BW Squats Leg Swings Lunge Stretch Jumprope x 60 seconds x 3 DB Curls Workout: Speed Full Squat 45 x 5 55 x 5 85 x 5 105 x 2 x 8 Yoke Carry 190 x 80ft x 2 240 x 80ft x 2 -Really watching to see how this affects my back. Prowler Harness Sprints 185 x 80ft x 2 (Technical Weight PR, Rep/Distance PR) Sandbag Over Bar 50 x 5 80 x 2 -Hurts my back too much to continue. Plank BW x 60 seconds BW+25 x 60 seconds x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 6, 2014 Author Share Posted May 6, 2014 Monday 05/05/14 Shoulder Warmup Bench Press 45 x 10 65 x 5 80 x 5 95 x 3 110 x 1 125 x 1 (Weight PR) Chin-Ups BW+5 x 8 (Rep PR) Barbell Backarm Curls 45 x 20 x 3 Dumbbell Bench Press 35 x 8 x 3 (Volume PR) EZ Bar Curls 55 x 5 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 7, 2014 Author Share Posted May 7, 2014 Tuesday 05/06/14 Warmup: Leg Swings BW Squats Jumprope x 60 seconds x 3 Foam Rolling Arm Swings Bicep Curls Odd Object Loading ~50" 50lb medicine ball x 5 80lb sandbag x 3 100lb Plate x 1 Deep Squat 45 x 5 55 x 5 65 x 5 75 x 5 95 x 10 x 3 (Volume PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 395 x 30 seconds (Weight PR) Sit-Ups BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 9, 2014 Author Share Posted May 9, 2014 Thursday 05/08/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 42.5 x 5 52.5 x 6 Barbell Overhead Strict Press 45 x 5 55 x 5 65 x 9 (Rep PR) Rear Deltoid Raise 8 x 15 x 3 Elbow Elevated External Rotation 8 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 10, 2014 Author Share Posted May 10, 2014 Saturday 05/10/14 Warmup: Leg Swings Lunge Stretch BW Squats Biceps Curls Speed Deadlift 45 x 5 95 x 5 135 x 6 x 4 (Volume PR) Tire Flip 235 x 4 235 x 13 (Rep PR) Farmers Carry 40 x 40ft x 3 90 x 80ft in ~9.00 seconds 90 x 80ft in ~8.93 seconds (Rep/Time PR) Shoulder Shrug 45 x 30 x 3 Unilateral Calf Raise 8 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 13, 2014 Author Share Posted May 13, 2014 Monday 05/12/14 Warmup: Jumprope x 60 seconds x 3 Arm Circles Bar Stretching Bench Press 45 x 5 60 x 5 75 x 3 x 8 Dumbbell Bench Press 25 x 6 x 4 Wide Grip Chin-ups BW-purple x 6 x 3 Banded Triceps Extension Red x 100 EZ Bar Curl 45 x 10 x 3 Barbell Backarm Curl 45 x 25 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 14, 2014 Author Share Posted May 14, 2014 Tuesday 05/13/14 Warmup: Jumprope x 60 seconds x 2 Biceps Curls Odd Object Loading 55 lb plate x 6 x 4 @ ~51" Yoke Carry 190 x 40 ft 240 x 40 ft 280 x 80 ft ~13.3 seconds 280 x 80 ft ~11.77 seconds (Time PR) Deep Squat 65 x 3 85 x 3 105 x 3 125 x 3 145 x 1 x 10 (Volume PR) GHR Sit-up BW x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 16, 2014 Author Share Posted May 16, 2014 Thursday 05/15/14 Shoulder Warmup Circus DB Clean and Press 30 x 5 40 x 10 ® (Rep PR) 40 x 7,3 (L) (Rep PR) Swiss Bar Clean and Press 32.5 x 5 52.5 x 5 72.5 x 3 Log Clean and Press 90 x 3 x 2 (Volume PR, Rep PR) Rear Deltoid Raise 15 x 8 x 3 Rotator Cuff 15 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 18, 2014 Author Share Posted May 18, 2014 Saturday 05/17/14 Hamstring Warmup Deadlift 45 x 10 95 x 5 135 x 5 165 x 5 205 x 5 x 3 Farmers Carry 40 x 40 ft x 2 70 x 40 ft x 2 110 x 80 ft in ~10.17 seconds (Time PR) 110 x 80 ft in ~10.47 seconds Farmers Shrug 50 x 30 x 3 Prowler Harness Pull 225 x 80 ft in ~26.69 seconds (Weight PR) 225 x 80 ft in ~21.5 seconds (Time PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 19, 2014 Author Share Posted May 19, 2014 Saturday 05/17/14 Hamstring Warmup Deadlift 45 x 10 95 x 5 135 x 5 165 x 5 205 x 5 x 3 (Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 20, 2014 Author Share Posted May 20, 2014 (edited) Monday 05/19/14 Warmup: I's T's Y's Foam Rolling Stretching Band Work Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 5 95 x 5 x 5 (Volume PR) DB Bench Press 35 x 10 x 3 (Volume PR) Reverse Hyper BW x 20 x 3 Wide Grip Pull-Up BW-green x 10 x 2 BW-green x 16 EZ Bar Curls 60 x 5 x 3 Barbell Reverse Curl 45 x 30 x 3 Light Stretching Edited May 20, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 22, 2014 Author Share Posted May 22, 2014 Tuesday 05/20/14 Hamstring Warmup Biceps Curls Jumprope Chest/Shoulder Stretching Speed Deep Squat (Pause at bottom) 45 x 5 65 x 5 85 x 5 115 x 2 x 8 (Volume PR) Sandbag Over Bar ~50" 50 x 5 80 x 5 x 3 Yoke Hold 190 x 30 seconds 280 x 30 seconds 400 x 30 seconds (Weight PR) GHR Sit-ups BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 22, 2014 Author Share Posted May 22, 2014 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 23, 2014 Author Share Posted May 23, 2014 (edited) Thursday 05/22/14 Shoulder Warmup I's T's Y's Lateral Raises Rear Deltoid Raises Arm Swings/Circles Foam Rolling Bar Stretching Single Arm Circus Dumbbell Press 20 x 5 30 x 5 40 x 5 50 x 6 in 60 seconds. ® (Weight PR, Rep PR) 50 x 6 (L) (Weight PR, Rep PR) https://www.youtube.com/watch?v=4bHIUA723v0 Log Clean and Press 52.5 x 5 (Swiss Bar) 72.5 x 3 (Swiss Bar) 90 x 3 90 x 5 (Rep PR, Volume PR) Band Pull Apart Black x 5 x 3 (Held close together to make it tough) Rotator Work (Internal and External rotation) Black x 5 x 3 Lateral Raises+Side Raises Front Raises+Side Raises Rear Delt+ Side Raises Banded Triceps Pushdowns Edited May 23, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 25, 2014 Author Share Posted May 25, 2014 Saturday 05/24/14 Warmup: Leg Swings BW Squats Lunge Stretch Deadlift 45 x 5 95 x 5 135 x 5 185 x 3 205 x 1 225 x 9 (Rep PR) Farmers Carry 40 x 40ft 90 x 80 ft 110 x 80 ft 140 x 60 ft (Weight PR) 140 x 80 ft in ~14.3 seconds (Distance PR) Prowler Harness Pull 295 x ~7 feet (Technical Weight PR) -This was very difficult with the shoes I was wearing, even tore a piece off the bottom. Tried to keep low to the ground and that seemed to help, but still didn't get any traction with my shoes. Single Leg Calf Raise 45 x 5 x 3 Accessory Work (For a pump) Reverse Hyper Banded Face Pulls Banded Pull Aparts Banded Hamstring Curls Light Stretching Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 27, 2014 Author Share Posted May 27, 2014 Monday 05/26/14 Shoulder Warmup I's T's Y's Arm Circles/Swings Bar Stretching Foam Rolling Jumprope Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 3 95 x 16 (Rep PR) Dumbbell Bench Press 40 x 7 (Weight PR, Rep PR) Weighted Chin-ups BW+10 x 4 (Rep PR) EZ Bar Curl 35 x 20 x 3 Backarm Curl 55 x 20 x 3 Foam Rolling Light Stretching Banded Rotator Cuff work -shoulders were very sore today. Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 28, 2014 Author Share Posted May 28, 2014 Tuesday 05/27/14 Warmup Biceps Curls Arm Swings Arm Circles Rows Jumping Jacks Odd Object Over Bar ~51" 50 x 5 80 x 3 115 x 9 (Rep PR) Yoke Carry 190 x 40 ft 260 x 40 ft 320 x 80 ft (1 drop) (Weight/Distance PR) Deep Squat 45 x 5 65 x 5 85 x 5 110 x 1 135 x 9 (Rep PR) Sit-ups BW x 25 x 3 Cooldown Foam Rolling Light Stretching Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 31, 2014 Author Share Posted May 31, 2014 Thursday 05/29/14 Shoulder Warmup Jumprope Circus Dumbbell Overhead Press 30 x 14 (R ) in 60 seconds (Rep PR) 30 x 15 (L) in 60 seconds (Rep PR) Swiss Bar Clean and Press 32.5 x 5 42.5 x 5 57.5 x 6 x 4 Rear Deltoid Raises 8 x 20 x 2 Banded Face Pull Red x 20 x 3 Banded Triceps Extension (Hammer Grip) Red x 20 x 3 Elbow Elevated External Rotation 8 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 31, 2014 Author Share Posted May 31, 2014 Saturday 05/31/14 Hamstring Warmup Speed Deadlift 45 x 5 95 x 5 155 x 2 x 8 Farmers Carry 40 x 40 ft x 2 90 x 80 ft in ~8.81 90 x 80 ft in ~8.48 (Time PR) Prowler Drag 155 x 80 ft in ~18.6 seconds (Distance PR) 155 x 80 ft in ~15.37 seconds (Time PR) Single Leg Calf Raise 10 x 20 x 3 (R&L) Shoulder Shrug 65 x 30 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted June 8, 2014 Author Share Posted June 8, 2014 Monday 6/2/14 Bench Press 85 x 2 x 8 Dumbbell Bench Press 25 x 6 x 4 Assisted Chinups Band+BW x 8 x 2 Band +BW x 15 EZ Bar Curl 45 x 12 x 3 Backarm Curl 55 x 25 x 3 Tuesday 6/3/14 Yoke Carry 240 x 80ft x 2 Sandbag Over Bar 80 x 2 x 8 Full Squat 120 x 2 x 8 Leg Raises BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
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