20 mins cycling, 85 rpm, varying intensity
Row, 500m / 1 min rest, 7 intervals
Thursday, February 21, 2013
Tuesday, February 19, 2013
2/19 Repetition Squat
Obviously my knee is still sore, but I didn't want to miss another squat day (skipped last week).
Decided to squat to a box to take some stress off the knee joints.
Box squat - 235 x 10 x 10
Bosu-ball 1-leg balance - 20 seconds x 4 times each leg
10-inch step ups holding 20 lb dumbbells - 15 x 3 each leg
Knee raises - 15 x 3
Decided to squat to a box to take some stress off the knee joints.
Box squat - 235 x 10 x 10
Bosu-ball 1-leg balance - 20 seconds x 4 times each leg
10-inch step ups holding 20 lb dumbbells - 15 x 3 each leg
Knee raises - 15 x 3
Catch-up
So I missed posting a few workouts... had alot going on last week.
Hurt my knee a week ago Sunday... preliminary results from a visit to the doctor are mostly positive...my ACL appears to be intact. However, results of an MRI are still pending.
Basically, I have spent most every day the past week and a half doing rehab-type work. Riding a bike, step ups, lunges, etc.
Squeezed in two workouts
2/14 Deadlift Repetition Work
Had to take it a bit easy due to the knee issue. Still, all in all, got some volume in... better than nothing.
Deadlift 235 x 10 x 10
Various abs - 100 total reps
2/15 Bench Max Effort
3-board press, worked up to 405 x 3
reverse grip bench (in smith machine) 245 x 8 x 4
tricep press-down - 90 x 12 x 4
Chest supported row - 315 x 8 x 4
Arnold press - 30 x 12 x 4
Standing Curl - 95 x 12 x 4
Hurt my knee a week ago Sunday... preliminary results from a visit to the doctor are mostly positive...my ACL appears to be intact. However, results of an MRI are still pending.
Basically, I have spent most every day the past week and a half doing rehab-type work. Riding a bike, step ups, lunges, etc.
Squeezed in two workouts
2/14 Deadlift Repetition Work
Had to take it a bit easy due to the knee issue. Still, all in all, got some volume in... better than nothing.
Deadlift 235 x 10 x 10
Various abs - 100 total reps
2/15 Bench Max Effort
3-board press, worked up to 405 x 3
reverse grip bench (in smith machine) 245 x 8 x 4
tricep press-down - 90 x 12 x 4
Chest supported row - 315 x 8 x 4
Arnold press - 30 x 12 x 4
Standing Curl - 95 x 12 x 4
Saturday, February 9, 2013
2/8/2013 Repetition Bench
Bench press - 205 x 10 x 10
Dumbbell rows - 65 x 12 x 3
Dumbbell shrugs - 85 x 12 x 3
Dumbbell overhead tricep - 85 x 12 x 3
Dumbbell curs - 45 x 12 x 3
4-way neck - 20 x 15 x 2
Dumbbell rows - 65 x 12 x 3
Dumbbell shrugs - 85 x 12 x 3
Dumbbell overhead tricep - 85 x 12 x 3
Dumbbell curs - 45 x 12 x 3
4-way neck - 20 x 15 x 2
2/7/2013 Speed Deadlift
Speed deadlifts - 315 + quad minis, 8 singles (conventional)
Zercher pulls from floor - 225 x 6 x 4
Low pulley pull-thrus - 75 x 15 x 3
Low pulley rows - 205 x 8 x 4
Seated calf raises - 160 x 112 x 4
Ab circuit - 80 total reps
Zercher pulls from floor - 225 x 6 x 4
Low pulley pull-thrus - 75 x 15 x 3
Low pulley rows - 205 x 8 x 4
Seated calf raises - 160 x 112 x 4
Ab circuit - 80 total reps
Wednesday, February 6, 2013
2/5/12 Max Effort Squat
First day of new training cycle...going to give the cube method a go.
Box squat - worked up to 685 x 1, briefs only
Trap Bar Deadlift - 405 x 8 x 4
Arched-back Good Morning - 225 x 8 x 4
Reverse Hyper - 180 x 12 x 4
Glute-ham Sit-ups - 8lb med ball x 12 x 4
Box squat - worked up to 685 x 1, briefs only
Trap Bar Deadlift - 405 x 8 x 4
Arched-back Good Morning - 225 x 8 x 4
Reverse Hyper - 180 x 12 x 4
Glute-ham Sit-ups - 8lb med ball x 12 x 4
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