11/14/06
Tue: active rec
20min arc trainer
20min stat bike
Core:
assorted sides
11/15/06
Wed: Gen Strength
Lifting:
BB Squat 4x: 135x12wu, 235x10, 250x8, 265x4, 275x2 + (1+1+1)
DB Sh Prs 3x: 60x10, 70x7, 70x5
superset w/
DL 3x5: 230x5, 250x5, 265x5
BB Frnt Sh Ext 3x: 45x8, 50x6, 50x5
Mach Leg Prs (Ft WIDE) 3x: 360x10, 370x10, 380x10
Cable Ham Curl 3x: 50x12, 55x12, 55x12
Core: rev hyper w/weight b/h head 2x: 10x15, 10x15, 10x10 w/twists
Assorted weighted lower/upper abs
11/16/06
Thur: active rec
20min arc trainer
20min elliptical
Core:
assorted side/weighted med ball twists
11/17/06
Fri: tempo
5x200m w/100m wlk rest b/w ea
400m wlk rec
3x150m w/75m wlk rest b/w ea
Ankle is feeling better, but still unstable on grass…so I had to do these on the track.
11/18/06
Sat: gen strength
Lifting:
Inc Bench 4x: 135x5wu, 170x8, 175x6, 180x4, 185x3
DB Row 3x: 70x10, 80x8, 85x5
superset w/
Inc DB Bench 3x: 70x10, 80x7, 85x4
T-Bar Row 3x: 90x7, 90x7, 95x6
superset w/
BB tri ext 3x: 70x12, 75x10, 80x5
BB Curl 3x: 80x10, 85x7, 95x4
BB circuit A
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper/lower weighted
11/19/06
Sun: Off
11/20/06
Mon: Plyo & tempo
3x10 box jumps w/1min rec b/w ea set:
10x2.5ft
10x3ft
10x4ft
5min rec
5x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 190x8, 195x5, 205x3, 210x2
Rev Grip BB Row 3x: 135x10, 150x8, 160x6,
superset w/
DB Bench 3x: 70x10, 80x7, 85x4
T Bar Row 3x: 90x9, 95x7, 95x6
superset w/
EZ bar tri ext 4x: 65x13, 75x10, 80x7, 80x5
DB Hammer curls/incline curls 5x
Core:
rev hyper w/weight 3x: 10x15frnt, 10x15bk, 10x15frnt
assorted upper/lower weighted
11/21/06
Tue: active rec
20min arc trainer
10min stairmaster
20min stat bike
Core:
weighted sides
11/22/06
Wed: gen strength
Had to cut this workout short bc I had work early today…
Lifting:
BB Squat 4x: 135x12wu, 235x10, 250x8, 265x5, 275x2 + (1+1+1+1)
DB Sh Prs 3x: 60x10, 70x6, 70x5
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper/lower weighted
11/23-11/24
Thur & Fri: OFF
Thanksgiving!!!
11/25/06
Sat: tempo
5x200m w/100m wlk rest b/w ea
Lifting:
Inc Bench 5x: 135x5wu, 175x6, 175x5, 180x5, 185x4, 190x2
DB Row 3x: 75x8, 85x6, 85x6
superset w/
Inc DB Bench 3x: 70x10, 80x6, 80x6
T-Bar Row 3x: 90x8, 90x7, 95x6
superset w/
db tri ext 3x: 25x11, 30x10, 30x8
EZ bar Curl 3x: 80x8, 85x6, 85x5
superset w/
mach tri ext 3x: 60x10, 65x10, 70x8
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
11/26/06
sun: off
11/27/06
Mon: alt tempo
5x5 stadium stairs
5min rec
5x5 stadium stairs
Lifting:
BB Bench 4x: 135x5 wu, 190x8, 195x5…Ended after this set…I was not fully recovered from saturday
Rev Grip BB Row 3x: 150x10, 155x8, 160x6,
superset w/
DB Bench 3x: 70x10, 80x8, 85x3+3
T Bar Row 3x: 90x9, 95x7, 100x5
superset w/
BB tri ext 4x: 70x12, 75x10, 80x6, 80x6
EZ Bar Preacher Curls 3x: 70x8, 75x7, 75x5
Core:
rev hyper w/weight 3x: 10x16, 10x15, 10x15
assorted upper/lower weighted
11/28/06
Tue: active rec
20min arc trainer
20min elliptical
Core:
assorted sides/med ball & weighted twists
11/29/06
Wed: gen strength
Lifting:
BB Squat 4x: 135x12wu, 235x10, 250x6, 265x4+2, 275x2
DB Sh Prs 3x: 60x10, 70x7, 70x4, 75x1
superset w/
DL 3x5: 230x5, 250x5, 270x5
BB Frnt Sh Ext 3x: 45x8, 50x6, 50x5
superset w/
Mach Leg Prs 3x: 360x10, 380x10, 400x10
Cable Ham Curl 3x: 50x12, 55x10, 55x10
Core: rev hyper w/weight on chest 3x: 25x15, 25x15, 25x15
Assorted weighted lower/upper abs
11/30/06
Thur: active rec
25min elliptical
20stat bike
Core:
weighted side bends
1/1/06-1/2/06
Fri & sat : off
1/3/06
Sun: active rec
20min arc
20min elliptical
12/4/06
Mon: alt tempo
5x30sec in place high knees w/1min rest b/w ea
3min rec
5x30sec in place high knees w/1min rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 190x9, 195x6, 205x3, 210x2
Rev Grip BB Row 3x: 140x10, 150x8, 155x6,
superset w/
DB Bench 3x: 70x10, 80x7, 80x7
T Bar Row 4x: 90x9, 95x7, 95x7
superset w/
EZ Bar tri ext 4x: 70x11, 75x9, 75x8, 80x3
DB Curls 4x 35x12, 40x12, 45x10, 45x10
superset w/
Mach tri ext 3x: 60x10, 65x10, 70x6
Core:
rev hyper w/weight 3x: 10x17, 10x15, 10x15
assorted upper/lower weighted
12/5/06
Tues: active rec
20min elliptical
15min arc
5min bike
Core:
weighted/unweighted sides