08/25/14 – Military

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Aug 262014
 

80 @ 1650

Pacemaster 5min @ 75W
Situps X 20
Leg ups X 20
Pacemaster 5min @ 100W

Warmup
1 X 10 @ 50
Lift
1 X 5 @ 65
1 X 3 @ 75
1 X 4 @ 85

08/22/14 – Squat

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Aug 222014
 

87 @ 1645

Pacemaster 5 min L5 > 80 RPM

Warmup
– 1 X 10 @ 90
– 1 X 05 @ 110
– 1 X 03 @ 120
Lift
– 1 X 03 @ 130
– 1 X 03 @ 150
– 1 X 03 @ 170

Assistance (VO2) done as supersets
Situps 3 X 15
Leg ups 3 X 15
Pacemaster 3 for 3 Min @ 75watts

08/21/14 – Bench

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Aug 212014
 

83 @ 1750

Pacemaster 5 min @ L5 > 75 RPM

Warmup
– 1 X 10 @ 70
– 1 X 10 @ 90
Lift
– 1 X 03 @ 115
– 1 X 03 @ 130
– 1 X 03 @ 145

Assistance
Situps 2 X 25
Leg ups 2 X 25
Triceps pulldown on Balance Trainer
– 3 X 10 @ 90

08/19/14 – Deadlift

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Aug 192014
 

87 @ 1615

Pacemaster 5 min @ L7 > 70 RPM

Warmup
– 1 X 10 @ 90
Lift
– 1 X 03 @ 180
– 1 X 03 @ 195
– 1 X 03 @ 220
Superset Balance ball step ups X 15

Assistance
Leg extension
– 4 X 15 @ 90

08/18/14 – Military

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Aug 182014
 

85 @ 1800

Pacemaster 5 min @ L9 >80 RPM

Warmup
– 1 X 10 @ 40
– 1 X 05 @ 50
Lift
– 1 X 3 @ 70
– 1 X 3 @ 80
– 1 X 3 @ 90
Superset
– Lateral raise X 12 @ 5

Assistance
Physio ball DB Fly
– 1 X 12 @15
– 4 X 12 @ 20
Shrugs
– 4 X 15 @ 180
– 1 X 20 @ 180

85 @ 1845

08/17/14 – Squat

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Aug 172014
 

87 @ 1715

Pacemaster 5min, L7, > 80 RPM

Warmup
– 1 X 10 @ 90
– 1 X 10 @ 100
Lift
– 1 X 05 @ 120
– 1 X 05 @ 140
– 1 X 05 @ 160

Assistance
Leg raises 4 X 15 @ 90
Leg ups 4 X 15

08/14/14 – Bench

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Aug 142014
 

87 @ 1800
Pacemaster 5 min @ L3 Intervals
Warmup
– 1 x 10 @ 50
– 1 x 10 @ 70
– 1 x 10 @ 90
SSet
– Face pulls x 10 @ 70
– Pull a parts x 25
Lift
– 1 x 5 @ 105
– 1 x 5 @ 120
– 1 x 5 @ 140
SSet
– Pull a parts x 25
Vertical Butterfly
– 3 x 10 @ 60

87 @ 1850

08/13/14 – Deadlift

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Aug 132014
 

83 @ 1730
Pacemaster 5 min @ L7 >= 90 rpm

    Warmup

  • 1 x 5 @ 90
  • 1 x 5 @ 110
  • 1 x 5 @ 130
    Lift
  • 1 x 5 @ 160
  • 1 x 5 @ 185
  • 1 x 5 @ 215

SSet leg raises x 10 @115 each set

Back Kicks

  • 3 x 10 @ 20

87 @ 1815

08/11/14 – Military

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Aug 112014
 

87 @ 1815

Pacemaster 5 min @ L3 >= 90 rpm

Seated military press

    Warmup
  • 1 x 10 @ 0
  • 1 x 10 @ 10
  • 1 x 10 @ 20
    Lift
  • 1 x 5 @ 55
  • 1 x 5 @ 65
  • 1 x 5 @ 75

SSet 25 pull a parts = 150

87 @ 1900

08/07/14 – Upper

 Assistance  Comments Off
Aug 072014
 

87 @ 1750

Pacemaster cycle 20 min @ level 3 @ > 80 rpm

Hammer curls

  • 6 x 12 @ 20

Lateral shoulder raise

  • 6 x 12 @ 5

Rope triceps pull down

  •  6 x 12 @ 40

All done as supersets

87 @ 1645