6/1/06
Thur: active rec/gen strength
30min elliptical
20min stationary bike
Lifting:
BB Squat 3x10: 185x5wu, 235x10, 235x8/185x2, 235x5/185x5
RDL 2x10: 200x10, 205x10,
Stiff Leg DL 1x10: 135x10
Machine SL Leg Ext 3x10ea: 45, 45, 45
super set w/
Lat Pull down 2x10: 95x10, 100x10
Single Leg DB DL 2x10ea: 10, 10
DB Shrugs 2x10, 80x10, 85x10
Core:
reverse hyper b/w: 20, 20, 20
Upper/side assorted
6/2/06
Fri: active rec
2.5 mile jog
Core:
assorted upper/mid
6/3/06
sat: off
wow, im still feeling that leg workout from thurs…brutal, i love it
6/5/06
sun: off
6/5/06
Mon: tempo
4x400m @85% w/200m wlk bk rest b/w ea
5min rec
4x200m @75% w/100m wlk bk rest b/w ea
Lifting:
BB bench press 3x10: 140x5wu, 180x7/135x3, 180x5/135x5, 180x5/135x5
BB Row 3x10: 105x10, 110x10, 110x10
BB Circuit A
Core:
reverse hyper w/weight 3x15: 10, 10, 10
Assorted lower
6/6/06
tues: active rec
10x100m w/50m wlk rest b/w ea
core:
obliques/sides
6/7/06
Wed: tempo
4x3x200m w/100m wlk bk rest b/w ea & 3min rec b/w sets
Lifting:
BB Squat 3x10: 185x5wu, 235x10, 235x8/185x2, 235x5/185x5
Stiff Leg DL 3x10: 135x10, 145x10, 155x10
Machine SL Leg Ext 3x10ea: 50, 50, 50
super set w/
Machine SL Ham curl 3x10ea: 40, 40, 40
BB Shrugs 3x10: 185x10, 185x10, 185x10
Calf raises 1x10ea: 10
Core:
reverse hyper b/w: 20, 20, 15 w/twists
Upper/mid
6/8/06
Thur: active rec/non impact
30min elliptical
20min stationary bike
Core:
weighted obliques/sides
6/9/06
Fri: active rec/gen strength
3x4x100m diagonals w/50m jog b/w ea &200m walk b/w sets
Lifting:
Inc Bench 2x10: 135x5wu, 145x10, 150x7/135x3
Standing DB SH press 2x10: 40x10, 45x10
super set w/
Lat pull down 2x10: 100x10, 105x10
3-way shoulder raise 2x10ea: 12, 12
BB Circuit C
Core:
reverse hyper w/weight 3x15: 10, 10, 10
Weighted upper/lower assorted
6/10/06
Sat: OFF
6/11/06
Sun: Off
6/12/06
mon: tempo
2x800m @ 75% w/400m wlk rest b/w ea: 2:52, 2:55
12min rec
4x400m w/200m wlk rest b/w ea: 82-84 sec ea
Lifting:
BB Bench Press 3x10: 140x5wu, 180x7/135x3, 180x4/135x6, 180x4/135x6
BB Row 4x10: 105x10, 105x10, 110x10, 95x10 (rep set)
Seated Row 2x10: 130x10, 140x10
super set w/
max clap pushups 2x: 28, 16
BB circuit A
Core:
reverse hyper b/w 3x10reg/10twist: 20, 20, 20
Assorted lower
6/13/06
Tue: recovery/tempo
10x100m striders w/50m wlk rest b/w ea
Core:
static obliques/sides/bridges
6/14/06
wed: tempo
5x200m w/100m wlk rest b/w ea
10min rec
7x200m w/100m wlk rest b/w ea
Lifting:
Front Squat 3x10: 145x5wu, 185x10, 185x8/135x2, 185x8/135x2
Stiff Leg DL 3x10: 155x10, 165x10, 170x10
SL DB squat 2x10ea: 25x10ea, 35x10ea
DB Sh press 3x: 50x10, 60x6, 60x5
BB Shrugs 3x10: 185x10, 185x10, 190x10
Core:
Reverse hyper w/weight b/h head 3x15: 10, 10, 10
Assorted upper/mid
6/16/06
Fri: intensive tempo ( :eek: )
5x150m @80% w/50m wlk rest b/w ea
2min rec
5x150m @80% w/50m wlk rest b/w ea
Core:
weighted upper/lower assorted
6/17/06
sat: active rec/gen strength
30min elliptical
Lifting:
DB bench: 70x10, 75x9, 75x8
Good mornings 3x8: 45x8, 55x8, 65x8
BB circuit B
Core:
assorted upper/lower
6/18/06
Sun: OFF
6/19/06
Mon: tempo
5x500m w/250m wlk bk rest b/w ea
Lifting:
BB Bench Press 3x10: 140x5wu, 180x7, 175x6/135x4, 175x4/135x6
Bent Over BB Row 3x10: 105x10, 110x10, 110x10
Seated Row 2x10: 140x10, 140x10
superset w/
Max Rep Clap Pushups 2xmax: 26, 16
SA BB Bench Press 2x10ea: 65x10ea, 70x10ea
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
Assorted lower
6/20/06
Tues: active rec
12x100m w/50m wlk rest b/w ea
Around 95 degrees out today!!!
Core:
Assorted side/oblique w/bridges
6/21/06
Wed: speed end (on grass)
2x150 @90% w/2min rest b/w ea: 22, 21
12min rec
2x150 @90% w/2min rest b/w ea: 21, 21
Lifting:
Front Squat 3x10: 140x5wu, 190x8/140x2, 190x6/140x4, 190x5/140x5
BB Milt Prs 3x: 95x5wu, 105x7, 110x4, 110x4
Stiff Leg DL 3x10: 170x10, 180x10, 185x10
SL Leg Press 2x10ea: 90x10ea, 90x10ea
superset w/
Lat Pull Dwn 2x10: 105x10, 110x8
Machine Adduction 3x10
Machine Abduction 3x10
DB Shrugs 3x10: 85x10, 85x10, 85x10
Core:
Reverse hyper w/weight b/h head 3x10: 20, 20, 20
Assorted upper/mid