Tag: Weight Training

Weight Training:

1A – Narrow Stance Squat – 4×12 – 245lbs
1B – Burpee Chin up – 4×8

2A – Barbell RDL – 3×10 – 155lbs
2B – Diagonal Ab Wheel – 3×6 Per Side
2C – DB Reverse Lunge – 3×10 – 30lb DB’s

3A – 2 Arm Kettlebell Swings – 3×30 Seconds – 24Kg Kettlebell
3B – Kettlebell Goblet Squats – 3×30 Seconds – 24Kg Kettlebell

Notes:

Woke up in a terrible mood after a shitty nights sleep, interesting how a hard ass workout can instantly improve my mood! 8 Solid Days in a row!!

Inspiration:

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus

Weight Training:

1A – Snatch Grip Deadlift – 3×8 – 225lbs
1B – Dips – 3×10

2A – Chin Up – 3×5
2B – DB 1 – Arm Shoulder Press – 3×10 – 40lbs

3A – Cable Chop – 3×12
3B – Hanging Leg Raise – 3×8

4A – Lying Triceps Extension – 4×8 – 50lb DB’s
4B – Barbell Curls – 4×10 – 95lbs

Notes:

Love weight training, especially in the morning, killer session!

Motivation:

“Listen, smile, agree, and then do whatever the fuck you were gonna do anyway.” – Robert Downey Jr.

Easy to be lazy on Saturday mornings, glad my self imposed 30 day challenge is working, I could have done nothing, but determined to “not break the chain”.

Weight Training:

1A – Bench Press Ladder – 185lbs – 8,7,6,5,4,3,2,1 Reps
1B – Pull Up Ladder – 8,7,6,5,4,3,2,1 Reps
No Rest between sets

2A – BB Row – 3×10 – 135lbs
2B – DB Fly’s – 3×10 – 35lbs

3A – DB Row – 1×20 – 50lbs, 1×15 – 50lbs, 1×10 – 50lbs
3B – TRX Strap Pushups – 20 – 15 – 10
3C – TRX Face Pull – 3×10

Notes:

One of the tougher workout setups, I’ve ever done, the bench and pullup ladder with no rest is borderline impossible!

Motivation:

“Fuck you, I won’t do what you tell me” – Rage Against the Machine

Exercise:

150 – 24 kilogram 2 Arm Kettlebell Swings

6 x 25 Reps – 30 Seconds rest between sets

Notes:

Very solid for an “off” day, excited to get “something” in per the March project rules. Excited to hit some weights in the morning.

Inspiration:

Success is not just a number on a scale or clothing label. It is the achievement of living with maximum energy and having built the habits that make good, healthy choices seem natural to you. When you choose to eat healthy and you choose to exercise instead of watching TV, that is achievement. This will help you love life and the people around you more. The process is often just as important as the physical progress. A body transformation cannot happen without a mental transformation as well. – Craig Ballantyne

 

Weight Training:

1A – Bench Press – 4×8 – 135lbs, 185lbs, 205lbs, 225lbs

2A – Pull Up – 4×5
2B – DB Split Jerk – 3×10 – 35lb DB’s

3A – Single Arm DB Lateral Raise – 3×8 – 35lbs
3B – TRX Face Pull – 3×8

4A – Medicine Ball Clench Push Up – 3×10
4B – Barbell Curl – 3×12 – 95lbs

5A – Crossover Mountain Climbers – 3×40
5B – Burpees – 3×8

Notes:

Longer session then I normally do, but really fun, lots of cool different exercises.

Motivation:

“YOU are responsible for yourself. For what you do. For who you are. For the way you face the world and deal with it.” – Ryan Murdock

Weight Training:

1A -Squats- 4×8

2A – Dumbbell RDL – 4×8
2B – GHR – 4×10

3A – Reverse Bodyweight Lunge – 4×8
3B – SB Plank – 4×60 Seconds

Conditioning:

Jump Rope – 5×60 Seconds / 30 Seconds Rest

Notes:

SOOOO glad to be back on the early morning schedule. Very solid workout and felt so much better then last weeks evening sessions.

Motivation:

“There is an immense advantage in rising early, on account of the great saving, or rather gaining, of time, which it produces.” – Ben Franklin

Weight Training:

1A -Neutral Grip DB Bench Press – 4×8

2A – Pull Ups – 4×8
2B – Single Arm DB Push Press – 4×8

3A – Lateral DB Raise – 4×8
3B – Face Pull – 4×10

4A – Close Grip Push Ups – 3×12
4B – Alternating DB Curls – 3×12

Notes:

I WILL NEVER work out in the afternoon/evening again, other then cardio. Glad I got them in these week, but wow what a bunch of low energy crap. Early mornings are where its at!

Motivation:

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” – Zig Ziglar

Weight Training:

1A – DB Walking Lunges – 4×8

2A – Single Leg Squat RFE – 3×8
2B – Kneeling Pallof Iso – 3×30 seconds per side

3A – SHELC -3×12
3B – Ab Wheel Rollout – 3×12

Conditioning:

Scissor Lunges – 2×20
Cross Body Mountain Climbers – 2×20

Notes:

Blegh, gotta get off this messed up holiday night schedule. Got it in but it was mediocre.

Motivation:

“Everything you do takes you closer to OR farther away from your goals. Think about that before each and every decision you make.”

Weight Training:

1A – Pullups – 3X8

2A – Incline DB Bench – 4×8
2B – Single Arm DB Row – 4×8

3A – Standing Barbell Press – 3X8
3B – Decline Dumbbell Pullover – 3×10

4A – Renegade Row – 2×10
4B – Barbell Curl – 2×10

Conditioning:

Squat – Pushup Ladder – 1 to 10

225lb Squats and Bodyweight pushups.

Notes:

Solid and fun workout, not found of bunching up conditioning and weight training together, but since I slept in this morning I had to pile it together tonight.

Motivation:

“Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough.”
– Lord Chesterfield