Feb 13, 2012

Back in Denver.  Felt terrible this weekend so delayed gym activity until today.  Definitely feel the altitude when I get back here.  Doesn't feel like it takes much to get the heart pumping.

SMR/Jump rope/Warm-up

KB Figure 8 to Hold
2 sets * 5/5 @ 40#

Double KB Swings
2 sets * 8 reps @ 50#KBs

1. Deadlift
5@135, 5@155, 3@185, 3@210, 9@240

2A. Military Press
5@65, 3@90, 3@100, 7@115
2B. Chin-ups
4 sets * 5 reps

3A. Dips
3 sets * 10, 8,8
3B. Chins
3 sets * 5 reps

4A. Farmers Walk
3 sets with 75#DBs
4B. 3-way Neck training
3 sets * 10 reps @ 25# plate

Feb 5, 2012

In Gurgaon, India...Gold's Gym workout.  I thought Cape Town was bad for not racking weights, it was nothing compared to this.  Weights were all over the weight room on the floor.  Also can't imagine how terrible the heat would be in the summer since only 18C out today.  Also screwed up my weights today since I converted everything to kilos and rounded and then got to the gym and everything in pounds so had to convert again and unfortunately rounded up.

SMR/Jump-rope/Warm-up

1. Squats
5x135,5x155,3x175, 3x195,6x220

2A. Bench Press
115x5, 135x5, 155x3, 175x3, 190x5
2B. Chin-ups
5 sets x 5 reps

3A. Squats
3 sets x 10 reps @ 135#

4A. Close Grip Bench
3 sets x 10 reps @ 115#
4B. Chin-ups
3 sets x 5 reps

Feb 2, 2012

Another workout in Cape Town at Virgin Active.  Taxi driver told me that this is where a lot of models come to workout and it definitely showed today!

SMR/Warm-up 15 min

1. Deadlift

5x132, 5x154, 5x176, 5x198, 11x220

2A. Military Press

5x45, 5x67, 5x78, 5x89, 8x110

2B. Chin-ups

5 sets x 5 reps

3. Double KB Swings

3 sets x 10 @ 44#KB

4. Hanging leg raises

3 sets x 5

Jan 29, 2012

It was hard work but found a gym in South Africa (Cape Town).  Good way to beat jet lag anyways! Weights took a little adjusting as they were in kilos.

SMR/Jump rope/Warm-up 20 min

Double KB Swings
2 sets, 44KBsx10

1. Squats
5x135, 5x155, 5x180, 9x205

2A. Bench
5x88, 5x110, 5x132, 5x154, 5x176
2B. Chin ups
3 sets x 5 reps

3A. Dips
3 sets x 8 reps
3B. Chin ups
3 sets x 5 reps

4. Turkish Get-up
2 per side @ 44#
2 per side @ 53#
1 per side @ 44#

January 26, 2012

This was a rockstar in, rockstar out workout before I had to get on a flight the next day.  Basically supersetted all of the deload exercises in one workout.  Not totally sure that this was the point but better to get it done than nothing.  Gym was empty late night so didn't have to suck up the ego too much!

Warm-up/SMR 15 min

1A. Squat
90x5, 115x5, 140x5
1B. Bench
80x5, 100x5, 115x5
1C. Pull-ups
3 sets x5

2A. Deadlift
100x5, 130x5, 155x5
2B. Military Press
50x5, 60x5, 70x5
2C. Pull-up
3 sets x 5

Jan 22, 2012

It was like an icy wind tunnel out where the tires are today.  Luckily had a sweatshirt in the car.

SMR/Jump rope/Dynamic Warm-up 15 min

1. DB Power Snatches
2 sets * 3 reps per side @75#DB

2A. Tire Flips
Small tire 5 flips
8 sets * 3 flips @ ~400#
Small tire 5 flips
2B. Sandbag Shoulder and carry
8 sets @ 90#

3. Kneeling Med Ball throws to 10 yd Sprints
10 sets @ 20#MB

3 sets of:
20 yard Ab wheel hand walks
5 Ab wheel leg curls
5 Ab wheel pike ups
5 Ab wheel roll outs

Jan 21, 2012

Felt terrible today so did a bit of a longer warm-up to get moving.  

SMR/Jump Rope/Dynamic Warm-up 25 min

box Jumps

2 sets * 3 reps @ 36"

Double KB Swings

2 sets * 10 reps @40# KBs

1. Deadlift

Warm-up 7 reps @ 135#

5 reps @ 190#

3 reps @ 215#

7 reps @ 240#

2a. Military Press

5 reps @ 90#

3 reps @ 100#

6 reps @ 115#

2b. Chin-ups

8, 8, 7, 6, 5, 4 @ BW

3. Dips

5 sets * 10, 8, 6, 6, 6

4. Hanging leg raise

2 sets * 5 reps then grip gave out.

Jan 17, 2012

SMR/Jump rope/Dynamic warm-up

Box Jumps
3 sets * 3 reps @36"
Med Ball Slams/Chest Pass
2 sets * 5 reps @ 20#

1. Squats
4 sets * 5@135#, 5@175#, 3 @ 195#, 5@220#

5 reps clapping push-ups
2a. Bench
3 sets * 5 @ 145#, 3 @ 165#, 6 @ 185#
2b. DB Rows
3 sets * 8 reps @ 75#

3a. Double KB Swings
3 sets * 10 reps @ 50#KBs
3b. DB Rows
2 sets * 8 reps @ 75#

Jan 14, 2012

SMR/Jump rope/Dynamic warm-up 20 min

1A. Double KB Swings
2 sets * 10 reps @ 50# KBs

2. Deadlift
3 sets * 3 @180#, 3@205#, 8@230#

3A. Military Press
3 sets * 3 @85#, 3@95#, 7@110#
3B. Chin-ups
3 sets * 6 @ BW

4A. Dips
5 sets * 6 reps @ BW
4B. Chin-ups
5 sets * 5,5,4,4,3

Jan 11, 2012

SMR/Dynamic Warm-up/Jump Rope 20 min

Box Jumps 2 x 3 @ 36"

1A. Bench Press
3 sets * 3 @ 135#, 3 @ 155#, 8 @ 175#
1B. Chin-ups
5 sets * 8, 8 , 7, 6, 5

2. Squats
3 sets * 3 @ 160, 3 @ 185#, 6 @ 205#

3. Farmer's Walks
2 sets @ 75# DBs

Jan 10, 2012

Hill runs/sprints
2 walks 1:1 work to rest
6 runs 1:2 work to rest
5 sprints 1:5 work to rest
1 minute rest
5 sprints 1:5 work to rest
4 runs 1:2 work to rest
2 walks 1:1 work to rest
Total: ~24min

Jan 8, 2012

SMR/Dynamic Warm-up 15 min

Box Jumps 2*3reps @ 36"

Squats
3 * 5@ 150#, 5@175#, 9@195#

Military Press
3*5@80#, 5@90#, 8@100#
Chin-ups
3 * 6 @ BW

Dips
5 * 8, 8 ,7,6,5 @ Bw
Chin-ups
5 * 5, 5, 4, 4, 3 @ BW

Turkish Get-up to Windmill
3 * 1/1 @ 50#KB

Jan 7, 2012

Hill Runs/Sprints
2 Walk, 6 Runs, 8 Sprints, 4 Runs, 2 Walks

Jan 4, 2012

SMR/dynamic warm-up 15 min

Box Jumps 3 sets x 3 reps @ 36"
Double KB Swings
2 sets x 10 reps @ 50/50#

1A. Bench Press:
3 sets: 5@125#, 5@145#, 10@165#
1B. Pull-ups:
3 sets * 6 @BW

Double KB Swings 10 reps @ 50/50#

2. Deadlifts
3 sets: 5@165#, 5@190#, 9@215#

Double KB Swings
2 * 10 @50/50#

Hanging Leg Raises
3 * 5 @ BW

Jan 3, 2012

15 Hill Runs (calling the sprints would be giving too much credit...)

Jan 2, 2012

SMR 10 min

Dynamic Warm-up/Jump-rope 10 min

Power Cleans: 2x 3reps@135#

1A. Back Squats

5 @ 135#, 5 @ 155#, 3 @ 175#, 3 @ 195#, 3 @ 215#, 3 @ 235#

1B. Chin-ups

6sets x 5 reps @ BW

2A. Standing Barbell Press

5 @ 75#, 5 @ 95#, 3 @ 115#, 3 @ 125#, 3 @ 135#

2B. Chin-ups

5 sets x 5 reps @ BW

3A. KB Windmills

2 sets x 10 @ 40#

3B. Neck work

2 sets x 10 @ 25#

3C. Dips

2 sets x 10 @ BW

Jan 1, 2012

Kettlebell Swings:

20 sets x 10 reps @ 53#