week 07

WORKOUT 19: UPPER BODY WORKOUT
22.02.10

1. Bench Press: 64 x 4, 66 x 7, 70 x 5, 74 x 10 (6+4)

2. Offset, Alternate Med Ball Push-ups (L+R Only): 2 x 10 & 8 (max reps)

3a. Seated Cable Rows (Towel grip): 3x10x36kg

3b. Lying 14DB triceps extensions: 3x10

4a. Cable Face Pull (2 second hold): 3x10x16kg (Towel grip)

4b. 14DB Zottman Curls: 3x10

5. 12KB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending sets. Rest 60 seconds between sets. *7, 8, 9, 10

WORKOUT 20: LOWER BODY WORKOUT
24.02.10

1. Kneeling Jumps (med ball): 5x5 (Still off support!)

2. Deadlift: 116 x 7, 124 x 6, 132 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x12 each leg (same weight as last week )

5. Tabata-style Biking: [20/10] 16 Rounds (Level 4)

WORKOUT 21: UPPER BODY WORKOUT
27.03.10

1. 28 Chin-ups (total reps) = chin-up max + 60%  (1+3) 7 sets

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set x 48kg

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

 (Reps 12 8 8)


3. Standing 16KB “Modified Arnold Press”: 3x8

4. YTWLs, 20 Seconds each x 2 sets (3DB)

5. Cable Curls: 3x12x16kg (Towel grip)

6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch x 15each side

(28.03.10)
7. Bodyweight Complex: 5 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5

week 06

WORKOUT 16: UPPER BODY WORKOUT
15.02.10

1. Bench Press: 64 x 8, 68 x 6, 72 x 12 (8+4)

2. Offset, Alternate Med Ball Push-ups: 2 x max reps  6+8

3a. Seated Cable Rows (Double-D handle): 3x12x36kg

3b. Lying 12DB triceps extensions: 3x12

4a. Cable Face Pull (2 second hold): 3x12x20kg

4b. Zottman Curls: 3x12x12DB

5. 12DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending sets. Rest 60 seconds between sets. *7, 8, 9

WORKOUT 17: LOWER BODY WORKOUT
17.02.10

1. Kneeling Jumps (holding med ball): 4x5
    (Failed! Did BW off stool - maybe hone technique on trampoline?)

2. Deadlift: 112 x 8, 120 x 6, 128 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x12

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x10 each leg

5. Tabata-style Skipping: 20/10 Repeat this 8-10 times. (16 Rounds)

WORKOUT 18: UPPER BODY WORKOUT
20.02.10

1. 20 Chin-ups (total reps) = chin-up max + 60%
    Did Chin-ups (1+3)x7 [28 total]  &  Pullups (1+3)x4 [16 total]

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

    Did 42kg (Reps 16 8 6)

3. Standing 12KB “Modified Arnold Press”: 3x10 12 (Doh!)

4. Blackburns: 4 Positions, 15 Seconds each x 2 sets (2kg each hand)

5. Cable Curls: 3x15x16kg  Towel grip (Need some grease for the pulleys)

6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch x 15 each side

7. Bodyweight Complex: 4 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5

week 05 deload

WORKOUT 13: UPPER BODY WORKOUT
07 & 08.02.10 (Couldn't resist a WO on Sunday - incase I was too busy Monday!)

1. Bench Press: 48 x 5, 64 x 5 x 3

2. Flat 12KB Press: 2 x 15

3. Seated Cable Rows: 36 x 15 x 2

4. 32KB Shrugs: 2x20

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets. 8 reps.

WORKOUT 14: LOWER BODY WORKOUT
10.02.10

1. 12DB Squat Jumps: 4x6 (Couldn't resist upping weight/sets)

2. Deadlift: 80 x 5, 96 x 5

3a. 45 Degree Back Raises, BW only: 2x10 (Done 'singles' style)

3b. Seated MB Twists: 2x20 each side
      (+ Standing Band Abdominal Twists 3sets of 20 each side)

4. Steady State cardio: bike: 30min. @ 60-70% max HR
      (Level 4, 505Kcals)

WORKOUT 15: UPPER BODY WORKOUT
12.02.10

1. 20 Chin-ups (total reps)

2. Standing 12KB Military Press: 2 x 15

3. Incline 8DB rear delt flyes, pinkies up: 2x10

4. 16kg Barbell Curls: 100 total reps
     (15/10/15/20/15/10/15)

5. Core Circuit: x3
  A) Pike Situps x20
  B) Bicycle x 20
  C) Side Plank x 30sec each side

(& Standing Band Abdominal Twists total 80 each side)

week 04

WORKOUT 10: UPPER BODY WORKOUT
01.02.10

1. Bench Press: 68 x 5, 72 x 3, 76 x 1+2+1

2. Incline 12kg DB Press: 2 x Max Reps (25+25)

3a. Bent-over 1-Arm Rows: 2x8x16KB 2x8x20KB

3b. Triceps Rope Pushdowns: 4x8x20kg

4a. KB Shrugs (2 Sec Holds): 3x8x32kg

4b. Incline rear dealt flyes, pinkies up: 3x10x10/8/8/5

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets. Perform 10 reps of each exercise. Rest 60 sec.

WORKOUT 11: LOWER BODY WORKOUT
03.02.10

1. Deadlift: 124 x 5, 132 x 3, 148 x 1 (+½ rep!)

2. Bulgarian Split Squat Jumps: 5x5, holding 5kg DB’s
    (Still very hard, balance wise!)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15

3b. Weighted Spread Eagle Sit-ups: 3x15x8kg

4. Alternating Forward Lunge, holding 10kg DB’s: 2x60 seconds (26+28)

5. Timed two-mile ride (3:49) Level 4 - 3:50

WORKOUT 12: UPPER BODY WORKOUT
05.02.10

1. 20 Chin-ups (total reps) = chin-up max + 70%

2a. Front Lat Pulldowns (Neutral Grip, Fat Grips): 2 x 36kg Max Reps (20+20)

2b. Standing DB Military Press (Neutral Grip): 2 x 12DB x Max Reps (25+25)

3. 1-Arm Cable Rear Delt Flyes: 4x10x4kg each arm (F-R-I-C-T-I-O-N-!)

4. “Run the rack” curls, palms up – 1 set (20KBx8, 16KBx8, 12DBx8, 10DBx8, 8DBx8, 5DBx8, 3DBx8)

5. Core Circuit: x2
  A) Sprinter Sit-ups x 20
  B) V-ups x 15
  C) Pike Situps x 20
  D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec.
  A) Mountain Climbers x 30
  B) Push-ups x 20
  C) Groiners x 10
  D) Burpees x 5