TmCox Posted March 23, 2014 Author Share Posted March 23, 2014 Saturday 03/22/14 Hamstring Warmup Deep Squat 45 x 5 70 x 5 95 x 5 120 x 3 145 x 1 160 x 1 (Weight PR) 170 x 1 (Weight PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 380 x 30 seconds (Time PR) Dumbbell Stationary Lunges 25 x 10 x 3 Rolling Thunder worked up to 67.5 (Weight PR) Barbell Curls 45 x 15 x 3 Wrist Rollers 60 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 23, 2014 Author Share Posted March 23, 2014 https://www.youtube.com/watch?v=OacEmx64HKc Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 26, 2014 Author Share Posted March 26, 2014 Monday 03/24/14 Shoulder Warmup Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 3 x 8 (Volume PR) Pull-ups BW x 10 (Rep PR) BW x 7 BW x 5 (Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 26, 2014 Author Share Posted March 26, 2014 Tuesday 03/25/14 Hamstring Warmup Speed Squat 45 x 5 x 3 60 x 5 75 x 5 95 x 3 x 8 (Volume PR) Seated Calf Raise 70 x 10 x 3 Hanging Leg Raises (Straight Legs, Strict, no swinging) BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2014 Share Posted March 26, 2014 Monday 03/24/14 Shoulder Warmup Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 85 x 3 x 8 (Volume PR) Pull-ups BW x 10 (Rep PR) BW x 7 BW x 5 (Volume PR) Ten pullups! Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 28, 2014 Author Share Posted March 28, 2014 Thursday 03/27/14 Shoulder Warmup Single Arm Dumbbell Overhead Press 15 x 5 (R&L) 20 x 5 (R&L) 30 x 16 (R&L) (Weight PR, Rep PR) Swiss Bar Clean and Press 32.5 x 5 42.5 x 5 52.5 x 5 62.5 x 5 72.5 x 6 x 4 Elbow Elevated Dumbbell External Rotation 20 x 6 12 x 20 x 2 Moeller Walkouts 3 sets of 30 seconds Jump Rope 50 jumps x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 30, 2014 Author Share Posted March 30, 2014 Saturday 03/29/14 Full Body Warmup: Leg Swings BW squats Jump Rope Arm Circles Sled Drags 135 x 40ft x 2 225 x 40 ft x 2 (Weight PR, Distance PR) 275 x 30ft (Weight PR, Distance PR) 275 x 10ft (Volume PR) Single Arm Hang L: 25 seconds, 19 seconds, 16 seconds R: 60 seconds Sandbag Rows 115 x 3 x 3 (Technical Weight PR, Rep PR, Volume PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted March 30, 2014 Share Posted March 30, 2014 Good job on those drags, climbing shoes would have made the set much easier! 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 1, 2014 Author Share Posted April 1, 2014 Good job on those drags, climbing shoes would have made the set much easier! Thanks Babe! Stupid gravely roads banging up my elbows. But thankfully I had such a good partner with me! Monday 03/31/14 Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 90 x 6 x 4 (Volume PR) One Arm Dumbbell Bench Press 35 x 15 (R&L) (Rep PR) Wide Grip Pullups (dead hang, strict) BW x 3 (Rep PR) BW x 2 (Volume PR) Assisted x 10 Dumbbell Posterior Raise 15 x 10 x 3 Shoulder Shrug (weight/hand) 30 x 30 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 4, 2014 Author Share Posted April 4, 2014 Tuesday 04/01/14 Hamstring Warmup Deep Squat 45 x 5 65 x 5 85 x 5 105 x 3 135 x 6 (Rep PR) Yoke Hold 190 x 30 seconds 280 x 30 seconds 385 x 30 seconds (Weight PR) Single Leg Calf Raises (holding dumbbell) 30 x 15 x 3 (R&L) Calf Raises BW x 40 x 3 Dorsiflexion BW x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 4, 2014 Author Share Posted April 4, 2014 (edited) Thursday 04/03/14 Shoulder Warmup Single Arm Dumbbell Overhead Press 15 x 5 x 2 (R&L) 25 x 5 (R&L) 35 x 8 (R&L) (Weight PR, Rep PR) 35 x 5 (R&L) 35 x 6 (R&L) (Volume PR) Swiss Bar Clean and Press 52.5 x 5 72.5 x 5 82.5 x 3 Log Clean and Press 90 x 1 100 x 1 (Weight PR) 110 x miss Elbow Elevated External Rotation 15 x 15 x 3 Edited April 4, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 4, 2014 Author Share Posted April 4, 2014 (edited) http://www.youtube.com/watch?v=MFgRphKiFPw Edited April 4, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 6, 2014 Author Share Posted April 6, 2014 Saturday 4/5/14 General Warmup Deadlift 45 x 5 x 2 95 x 5 135 x 3 185 x 13 (Rep PR) -nailed it! Farmers Hold 90 x 15 seconds x 5 (Volume PR) Double Over Axle Deadlift 70 x 3 90 x 3 110 x 3 130 x 3 150 x 3 170 x miss x 2 165 x miss 160 x 1 (Weight PR) 165 x 1 (Weight PR) 170 x 1 (Weight PR) 175 x 1 (Weight PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 9, 2014 Author Share Posted April 9, 2014 Thursday 4/7/14 WARMUP Wide Pullups (band assisted) BW+Purple Band x 2 x 7 Dumbbell Curl 30 x 6 x 3 WORKOUT Odd Object Clean & Press 30 x 3 50 x 3 70 x 3 90 x 1 (Weight PR) -the clean was harder than the press! https://www.youtube.com/watch?v=xUappd7CBo4 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 9, 2014 Author Share Posted April 9, 2014 Tuesday 04/08/14 Hamstring Warmup Power Clean 45 x 5 65 x 5 95 x 5 105 x 2 115 x 1 x 2 (Weight PR, Volume PR) -Never done Power Cleans before....it was fun doing something new! Dumbbell Shoulder Shrug 35 x 30 x 3 EZ Bar Reverse Forearm Curl 15 x 30 25 x 30 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 9, 2014 Share Posted April 9, 2014 Don't forget you did a double with 115! I'd still count it Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 11, 2014 Author Share Posted April 11, 2014 Don't forget you did a double with 115! I'd still count it That is Questionable MattM! haha but either way there is room for improvement! Thursday 04/10/14 Shoulder Warmup Bench Press 45 x 5 55 x 5 65 x 5 75 x 3 85 x 1 100 x 10 (Rep PR) Elbow Elevated Dumbbell Rotation 20 x 6 x 3 -these are pretty tough, partially because my thumb seems to give out a bit... Rear Deltoid Raise 10 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 13, 2014 Author Share Posted April 13, 2014 Saturday 04/12/14 Hamstring Warmup Deep Squat 45 x 5 65 x 5 85 x 5 105 x 6 x 3 (Volume PR) Yoke Carry 190 x 40 ft 280 x 80 ft ~14.72 seconds (Weight PR, Distance PR) 280 x 80 ft ~11.97 seconds (Time PR) Yoke Hold 390 x 18 seconds (Weight PR) 390 x 30 seconds (Time PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 16, 2014 Author Share Posted April 16, 2014 Monday 04/14/14 Shoulder Warmup Single Arm Dumbbell Overhead Press 20 x 10 (R&L) 35 x 7 (R&L) 35 x 5 x 2 (R&L) Dumbbell Lateral Raise 12 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 16, 2014 Author Share Posted April 16, 2014 (edited) Tuesday 4/14/14 General Warmup Deadlift 45 x 5 95 x 5 135 x 6 x 4 Farmers Carry 40 x 80ft x 2 60 x 80ft 90 x 80ft 110 x 80ft in ~10.68 seconds (Rep/Time PR) -This was a pretty easy run https://www.youtube.com/watch?v=FE1M3IrliyA Dumbbell Shrug 40 x 30 x 3 Edited April 16, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 19, 2014 Author Share Posted April 19, 2014 Thursday 04/17/14 Shoulder Warmup Pushup BW x 15 x 3 Plank BW x 60 seconds x 2 Side Plank BW x 30 seconds each side Wide Grip Pull up BW-Black skinny x 3 x 3 EZ Bar curl 35 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 20, 2014 Author Share Posted April 20, 2014 Saturday 04/19/14 Warmup 60 seconds Mountain Climbers x 2 60 seconds Reverse Burpee (Bounder) Lunges (each leg) BW x 10 25 x 10 Lateral Lunges (each leg) BW x 6 x 3 Back Extension Holds off GHR BW x 30 seconds x 3 Plank BW x 60 seconds BW+25 x 30 seconds x 2 Single Leg Calf Raise 35 x 10 x 3 Reverse Calf Raise 25 x 10 35 x 10 x 2 Double Over hang from Yoke bar BW x 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 21, 2014 Author Share Posted April 21, 2014 Monday 04/21/14 Shoulder Warmup Jump rope x 60 seconds x 3 Moeller Walkouts x 60 seconds Ring Dips BW x 1,2,3,5 -Have only tried these once before and was not able to do them, so this was quite an improvement! Rotator Cuff Circuit (blue bands) -Elbow Elevated Internal Rotation 12 x 3 -Internal Rotation 12 x 3 -External Rotation 12 x 3 Rear Delt Raise 8 x 12 10 x 12 12 x 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 21, 2014 Share Posted April 21, 2014 Those ring dips are tough!!! Nice work Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 24, 2014 Author Share Posted April 24, 2014 Tuesday 04/22/14 General Warmup Cardio Mountain Climbers x 60 seconds Jumprope x 60 seconds Mountain Climbers x 60 seconds Swiss Bar Dead Rows 32.5 x 10 52.5 x 10 72.5 x 12 x 3 Odd Object Loading ~47" height 50lb medicine ball 55lb plate 80lb sandbag 100lb plate 115lb sandbag Quote Link to comment Share on other sites More sharing options...
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