Workout Week of May 11 - May 15th

Need to remember everything that was done....

Monday
I just hit the BBall for a good hour or so at 24hr fitness.

Tuesday
I did nothing... got busy

Wednesday, Upper body blast:
My own creation... the 3-5-3 Method of Training:
(3 Exercises start w/ 20 reps then decrease reps by 5, 3 more exercises start with 15, decrease reps by 3)

20 Curls w/ 70lb curl bar
20 Lat Pull Downs (105 lbs)
20 Pec Deck fly (150lbs)

15 Curls w/ 70lb curl bar
15 Lat Pull Downs (105 lbs)
15 Pec Deck fly (150lbs)

10 Curls w/ 70lb curl bar
10 Lat Pull Downs (105 lbs)
10 Pec Deck fly (150lbs)

NEXT 3 Exercises:
15 Decline bench Press x 185lbs
15 Dumbbell Military Press 40lbs each arm
15 Chin Ups

12 Decline bench Press x 185lbs
12 Dumbbell Military Press 40lbs each arm
12 Chin Ups

9 Decline bench Press x 185lbs
9 Dumbbell Military Press 40lbs each arm
9 Chin Ups

Finished off with a Dip Pyramid.
5,6,7,8,9,10 - 10,9,8,7,6,5 - did these with Progressing rest period, then digressing. (15 sec, 20 sec, 25 sec... etc.)

Took about 40 minutes total

Thursday, Lower body blast:
My own creation... the 3-5-3 Method of Training:
20 36" Box Jumps with 10lb medicine ball in each hand
20 Single leg Squats each leg
20 Weighted lunge - 30lb each hand

15 36" Box Jumps with 10lb medicine ball in each hand
15 Single leg Squats each leg
15 Weighted lunge - 30lb each hand

10 36" Box Jumps with 10lb medicine ball in each hand
10 Single leg Squats each leg
10 Weighted lunge - 30lb each hand

NEXT 3 Exercises:
15 Leg Extensions x 120lbs
15 Leg Curls 120 lbs
15 Calf Raises 185 lbs (Each leg then together)

12 Leg Extensions x 120lbs
12 Leg Curls 120 lbs
12 Calf Raises 185 lbs (Each leg then together)

9 Leg Extensions x 120lbs
9 Leg Curls 120 lbs
9 Calf Raises 185 lbs (Each leg then together)

LEGS WERE SHOT!

FRIDAY:
In my training Sessions of Friday i took my clients out to the high School Track. I had 2 solo's right in a row and didn't want them to have to run alone (Too boring) so i did the track Exercises with the as follows: (Remember.. I did this TWICE)
Lap #1: Jog around Track Passing a 12lb medicine ball back and forth to partner
Lap #2: Wall Slam 100M sprint with ball overhead 100M, Repeat for one full Lap
Lap #3: i had them power walk while I held them back with the elastic Training band for 100M then jog it out for 100m, and repeat until one Lap finished
Lap #4: holding medicine ball - jog the corners, sprint the straights

We then did some Frog jumps, baby hops, Lunges and then Abs... I only did these once

I still went around the Track 6-8 more times with other clients holding them back with bands and jogging etc. My KNEE was destroyed... I over trained it, and took the rest of the weekend off.