7/14/06
Fri: tempo
5x200m @80% w/100m wlk rest b/w ea
200m wlk rec
4x25m walking lunges
Lifting:
Inc BB Bench 4x: 135x5wu, 150x10, 155x6 160x4, 170x2
INC DB Bench 3x: 60x10, 65x10, 70x8
superset w/
Bent Over Rev Grip DB Row 3x: 40x10, 45x8, 50x8
BB Circuit A
superset w/
2-way sh raises 3x: 15x10ea, 20x8ea, 20x6ea
BB circuit A
superset w/
Dips 3xmax
Core:
weighted lower/upper assorted
7/15/05
Sat: active rec
30min elliptical
7/16/06
Sun: OFF
7/17/06
Mon: tempo
2x2x500m @75-80% w/250mwlk rest b/w ea & 4min rec b/w sets
Lifting:
BB bench 4x: 135x5wu, 175x9, 180x6, 185x4, 190x3
Under hand BB Row 3x: 120x10, 125x10, 130x8
DB Bench 3x: 70x8, 75x5, 75x5
superset w/
Seated Row 3x: 150x10, 155x10, 160x8
BB circuit B
Core:
reverse hyper w/weight b/h head 3x10: 15, 15, 15
core: weighted upper/lower assorted
7/18/06
Tues: active rec
10x100m w/50m wlk bk b/w ea
Core:
sides
7/19/06
Wed: gen strength
Lifting:
BB frnt squat 4x: 135x5wu, 195x8, 200x5, 205x4, 210x2
BB Milt Prs 3x: 110x9, 115x6, 120x5
superset w/
DB lunges 3x: 55x8ea, 60x8ea, 65x8ea
SL DL 3x: 195x10, 200x10, 205x10
superset w/
DB SH Prs 3x: 60x9, 65x6, 65x5
Feet together leg Prs 3x: 270x10, 290x10, 300x10
superset w/
DB shrugs 3x: 80x10, 85x10, 85x8
Core:
reverse b/w hyper 3x15 w/twists
core: assorted upper/mid/lower
7/20/06
Thur: active rec
60 min elliptical
Core:
weighted sides/obliques
7/21/06
Fri: tempo
2x5x200m w/75m wlk rest b/w ea rep & 4min rec b/w sets
Lifting:
Inc BB Bench 4x: 135x5wu, 160x6, 160x5, 165x4, 170x2
INC DB Bench 3x: 65x10, 70x7, 75x5
BB Circuit A
superset w/
wide grip pull ups 3xmax
&
Dips 2xmax
Core:
reverse hyper w/weight b/h head 3x15
weighted lower/upper assorted
7/22/06
Sat: active rec
3hrs of basketball
7/23/06
Sun: OFF
7/24/06
Mon: tempo
4x250m w/150m wlk rest b/w ea
400m rec
4x200m w/100m wlk rest b/w ea
200m rec
4x150m w/75m wlk rest b/w ea
Lifting:
BB bench 5x: 135x5wu, 175x10, 180x6, 185x5, 190x4, 195x3
Under hand BB Row 4x: 125x10, 130x10, 135x7
superset w/
DB Bench 3x: 70x10, 75x8, 75x6
DB fly 3x: 35x10, 40x8, 45x5
superset w/
Seated Row 3x: 155x10, 160x8, 160x8
BB circuit B
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
core: weighted upper/lower assorted
7/25/06
Tue: active rec
10x100m w/50m wlk bk rest b/w ea
Core:
sides/obliques
7/26/06
wed: sp. endurance
3x2x150m w/4min rest b/w reps & 12min rec b/w sets
Lifting:
BB frnt squat 4x: 135x5wu, 195x8, 200x5, 205x3, 210x3
BB Milt Prs 3x: 115x7, 120x4, 120x4
superset w/
DB lunges 3x: 65x8ea, 65x8ea, 70x6ea
SL DL 3x: 200x10, 210x10, 220x8
superset w/
DB SH Prs 3x: 60x10, 65x8, 70x3
Wide Stance/Feet Out leg Prs 3x: 270x10, 280x10, 285x10
superset w/
BB shrugs 3x: 195x10, 205x10, 215x8
Ham Curls 3x: 40x10, 50x10, 60x10
Core:
reverse b/w hyper 3x15 w/twists
core: assorted upper/mid/lower
7/27/06
Thur: non impact active rec
30min elliptical
core:
weighted sides/obliques
7/28/06
Fri: tempo
2x400m @70% w/200m wlk rest b/w ea
4min rec
3x200m w/100m wlk rest b/w ea
4min rec
2x150m w/75m wlk rest b/w ea
Lifting:
Inc BB Bench 4x: 135x5wu, 160x7, 165x5, 170x3, 175x2
INC DB Bench 3x: 70x10, 75x7, 80x4
superset w/
DB Row 3x: 65x8. 70x8, 70x8
Inverted Row 3x: 70x8, 70x8, 75x7
superset w/
Inc DB Fly: 35x8, 40x8, 45x6
BB Circuit A
superset w/
BB frnt lat raises 3x: 45x5, 45x5, 45x5
DB curls 3x
Core:
reverse hyper w/weight b/h head 3x10, 15, 15, 15
weighted lower/upper assorted
7/29/06
Sat: active rec
1 mile run
7/30/06
sun: off
7/31/06
Mon: tempo
2x5x200m @80% w/100m wlk bk rest b/w ea & 4min rec b/w sets
Lifting:
BB bench 5x: 135x5wu, 180x8 185x5, 190x4, 195x3, 200x2
Under hand BB Row 3x: 125x10, 130x8, 135x6
DB Bench 3x: 75x8, 80x6, 85x4
superset w/
Inverted vert row 3x: 70x8, 75x8, 80x6
DB fly 3x: 40x8, 45x7, 50x5
superset w/
Seated Row 3x: 155x10, 160x8, 160x6
BB circuit B
Core:
reverse hyper w/weight b/h head 3x15: 10, 10, 10
core: weighted upper/lower assorted
8/1/06
Tues: active rec
10x100m w/30m wlk rest b/w ea
Core:
sides/obliques
8/2/06
Wed: tempo
It was 100 degrees out today (no joke) so i had to cut this short:
400m w/200m wlk bk rest
300m w/150m wlk bk rest
200m w/100m wlk bk rest
100m
Lifting:
BB squat 4x: 135x5wu, 225x10, 230x7, 235x6, 240x5
BB Milt Prs 3x: 115x8, 120x5, 125x3
superset w/
SL DB DL 3x: 40x10, 60x10, 70x10
Smith Machine seated sh prs 3x: 115x8, 120x8, 125x7
superset w/
Leg ext: 100x8, 105x8, 110x8 (rev pyr. rep set to finish)
Core:
reverse b/w hyper 3x20 w/twists
core: assorted upper/mid/lower