1/3/07
Wed: active rec
15min arc
15min elliptical
15min stat bike
Core:
weighted twists
1/5-1/8
Thur-Sun: Assorted active recovery
light jogging/tempo
1/8/07
Mon: tempo
3x150m (hard accel for 20-25m then glide last 100-120m-150m wlk bk rest b/w ea)
2x120m (hard accel for 20m then glide last 100m- 120m wlk bk rest b/w ea)
Lifting:
BB Bench 5x: 135x5 wu, 195x7, 200x5, 205x3 210x2
Rev Grip BB Row 3x: 140x10, 155x9, 165x6,
superset w/
DB Bench 3x: 70x10, 80x8, 85x4
T Bar Row 4x: 90x10, 100x9, 110x6
superset w/
EZ bar tri ext 4x: 70x13, 80x8, 80x7, 85x4
DB Curl 3x: 40x8ea 45x6ea, 45x6ea
superset w/
DB ovrhd tri ext 3x: 55x10, 60x10, 60x10
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
1/9/07
Tue: OFF
I’m going to have to start redoing my exercise schedule because my hours at work are killing me and I run out of gas by wednesday if I don’t get some down time. So, here is what I’m thinking from here on out:
Mon: tempo & lifting
Tues: Off
Wed: Lifting
Thurs: active rec
Fri: tempo
Sat: active rec/lifting (I may skip active rec and just lift on saturday-undecided)
Sun: Off
1/10/07
Wed: Gen Strength
Lifting:
BB Squat 4x: 135x12wu, 230x10, 250x10, 265x7, 280x3
DB Sh Prs 3x: 60x10, 70x8, 75x3
superset w/
DL 3x5: 230x5, 260x5, 285x5
Db side Sh Ext 3x: 20x10. 25x7, 25x6
superset w/
Mach Leg Prs 3x: 370x10, 390x10, 420x10
Cable Ham Curl 3x: 50x12, 55x10, 60x10
Core: rev hyper w/weight b/h head 3x: 10x15, 10x12, 10x15 (floor)
Assorted weighted lower/upper abs
1/11/07
Thur: active rec
15min bike
1/12/06
Fri: off
1/13/07
Sat: gen strength
Lifting:
Inc Bench 5x: 135x5wu, 175x8, 180x5, 185x4, 190x3
DB Row 3x: 75x10ea, 85x8ea, 85x8ea
superset w/
Inc DB Bench 3x: 70x10, 80x7, 85x4
T-Bar Row 3x: 90x10, 100x10, 115x6
superset w/
Inc EZ bar tri ext 3x: 65x13, 70x10, 75x6, 75x6
BB Curl 4x: 80x10, 85x7, 95x4, 100x2
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
1/14-1/15/07
Sun-Mon: OFF
1/16/07
Tue: tempo
5x125m w/20-25m hard acceleration and 100m glide at approx 75% w/125m wlk bk rest b/w ea
Lifting:
BB Bench 5x: 135x5 wu, 190x9, 200x6, 205x4 210x2
Rev Grip BB Row 3x: 140x10, 155x8, 165x6,
superset w/
DB Bench 3x: 70x10, 80x7, 85x4
T Bar Row 4x: 90x10, 105x7, 115x6
superset w/
EZ bar tri ext 4x: 70x13, 80x8, 80x7, 80x5
DB Curl 3x: 40x8ea 45x5ea, 45x5ea
superset w/
DB ovrhd tri ext 3x: 60x10, 60x10, 65x6
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted
1/17/07
Wed: off
1/18/07
Thur: gen strength
Lifting:
BB Squat 4x: 135x12wu, 230x10, 250x10, 265x7, 280x4
DB Sh Prs 3x: 60x10, 70x8, 75x3
superset w/
DL 3x5: 230x5, 255x5, 290x3
Db shrugs 3x10: 80x10, 90x10, 90x10
superset w/
Mach Leg Prs 3x: 360x10, 390x10, 425x10
Cable Ham Curl 3x: 50x12, 55x10, 60x8
Core: Seated good morning w/BB 3x10
Assorted weighted lower/upper abs
1/19/07
Fri: OFF
1/20/07
Sat: active rec
15min stat bike
15min elliptical climber
15min elliptical
Lifting:
Inc Bench 5x: 135x5wu, 175x6, 180x5, 185x4, 190x3
DB Row 3x: 75x10ea, 85x8ea, 85x8ea
superset w/
Inc DB Bench 3x: 70x10, 80x8, 85x5
T-Bar Row 3x: 90x10, 100x10, 115x5
superset w/
BB tri ext 3x: 65x15, 75x12, 80x8
BB Curl 3x: 75x10, 85x7, 95x4
Cable Tri pull down 3x: 60x15, 70x12, 80x10
superset w/
db hammer curl 3x: 35x8ea, 40x5ea, 40x5ea
Core:
reverse hyper w/weight 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
1/21-1/22/07
Sun-Mon: OFF
1/23/07
Tue: tempo
5x200m w/200m wlk rest b/w ea
Lifting: upper body recovery week
BB Bench: 135x5wu, 135x20, 135x14, 135x14, 135x12
Wide grip pullups 3x: 10, 8, 8
Dips 3x: 15, 15, 12
Core:
reverse hyper w/weight 3x: 10x15, 10x15, 10x15
Assorted weighted lower/upper abs
1/24-1/26/07
wed-fri: off
1/27/07
Sat: Speed Dev
6x20m starts w/o blocks
1/28/07
Sun: off
1/29/07
Mon: accel dev
5x20m starts w/o blocks w/2min rest b/w ea
5min rec
5x20m starts w/o blocks w/2min rest b/w ea
Lifting:
BB Bench 5x: 135x5 wu, 175x10, 185x8, 195x5, 205x2
Rev Grip BB Row 3x: 140x10, 150x9, 160x6,
superset w/
DB Bench 3x: 70x10, 80x8, 85x5
T Bar Row 4x: 90x10, 100x9, 110x6
superset w/
BB tri ext 4x: 65x15, 75x10, 80x8, 80x6
DB Curl 3x: 40x10ea 40x6ea, 45x5ea
superset w/
Cable tri ext 3x: 50x10, 50x10, 60x8
Core:
rev hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
assorted upper/lower weighted