BODYWEIGHT 500 with a Few modifications... I added a few Situps to the routine, and finished with a Tricep Pyramid. For the challenge 500 look atprevious posts
Cardio: Interval Incline Treadmill 30 minutes 2 min warm ups Runnign and walking in intervals, and a 2 min cooldown.
Made it 1.75 miles in 25 min. not bad considering the Inccline fluctuated from 4 to 22 and a few placed in between every 30 seconds.
Monday, July 27, 2009
Wednesday, July 22, 2009
Tuesday July 21st
Upper body day...
SET #1:
20-Inverted rows
20 Curls Each arm (30lb dumbbell)
20 Dips
45 Sec. plank
15 Inverted rows
15 Curls
15 Dips
45 Sec plank
10 Inverted Rows
10 Curls
10 Dips
1 min plank
SET #2:
15-Seated rows @ 105lbs
15 Military press @ 80lbs
15 Pec Deck Flies @ 135lbs
12-Seated rows @ 105lbs
12 Military press @ 80lbs
12 Pec Deck Flies @ 135lbs
9-Seated rows @ 105lbs
9 Military press @ 80lbs
9 Pec Deck Flies @ 135lbs
Pull Up/Push Up Pyramid
2 Push Ups - 1 Pull up
4 Push Ups - 2 Pull up
6 Push Ups - 3 Pull up
8 Push Ups - 4 Pull up
10 Push Ups - 5 Pull up
Treadmill: 24 minutes of the following pattern
2 min Walk @ 3.5mph
1 min sprint @ 10-12mph
Repeat this 7 times.
Total Workout time 50 min.
SET #1:
20-Inverted rows
20 Curls Each arm (30lb dumbbell)
20 Dips
45 Sec. plank
15 Inverted rows
15 Curls
15 Dips
45 Sec plank
10 Inverted Rows
10 Curls
10 Dips
1 min plank
SET #2:
15-Seated rows @ 105lbs
15 Military press @ 80lbs
15 Pec Deck Flies @ 135lbs
12-Seated rows @ 105lbs
12 Military press @ 80lbs
12 Pec Deck Flies @ 135lbs
9-Seated rows @ 105lbs
9 Military press @ 80lbs
9 Pec Deck Flies @ 135lbs
Pull Up/Push Up Pyramid
2 Push Ups - 1 Pull up
4 Push Ups - 2 Pull up
6 Push Ups - 3 Pull up
8 Push Ups - 4 Pull up
10 Push Ups - 5 Pull up
Treadmill: 24 minutes of the following pattern
2 min Walk @ 3.5mph
1 min sprint @ 10-12mph
Repeat this 7 times.
Total Workout time 50 min.
Got Sloppy Again - Sorry - More Workouts!
Monday July 20TH
I needed another total body Kick in the butt, so i did my challenge 500 Workout with a few modifications
50 prisoner squats
50 push ups
50 situps
25 36" box Jumps
25 leg Curls
25 Swiss ball Jackknifes
25 Chin ups
50 Inverted rows
50 Lunges
50 close Grip push ups
50 regular Squats
50 step ups
25 Pull-Ups
25 Dips
I then did 25 minutes of the Exercise bike on a Hill interval... I climbed the alps like Lance... almost and for only 25 minutes.
Total Workout time: 55 minutes.
I needed another total body Kick in the butt, so i did my challenge 500 Workout with a few modifications
50 prisoner squats
50 push ups
50 situps
25 36" box Jumps
25 leg Curls
25 Swiss ball Jackknifes
25 Chin ups
50 Inverted rows
50 Lunges
50 close Grip push ups
50 regular Squats
50 step ups
25 Pull-Ups
25 Dips
I then did 25 minutes of the Exercise bike on a Hill interval... I climbed the alps like Lance... almost and for only 25 minutes.
Total Workout time: 55 minutes.
Wednesday, July 1, 2009
Workout Wednesday July 1st
Warm Up:
Suicides (12 Parking lot lines)
Set #1 - no rest - complete 3 Sets
12 x 155lb bench
12 x Inverted Row
12 x Curls - 5lb curl bar
Set #2 - no rest complete 3 Sets
12 x Dumbbell military Press x 25lb
12 x rows w/ 40lb dumbbell each arm
12 x Cable chest Press
Set #3 - no Rest complete 3 sets
12 x Dips
12 x Lat Pulldown (95lbs)
12 x push ups
1 min Punching bag w/ 10lb weights
1 min Sit ups
Suicides (12 Parking lot lines)
Set #1 - no rest - complete 3 Sets
12 x 155lb bench
12 x Inverted Row
12 x Curls - 5lb curl bar
Set #2 - no rest complete 3 Sets
12 x Dumbbell military Press x 25lb
12 x rows w/ 40lb dumbbell each arm
12 x Cable chest Press
Set #3 - no Rest complete 3 sets
12 x Dips
12 x Lat Pulldown (95lbs)
12 x push ups
1 min Punching bag w/ 10lb weights
1 min Sit ups
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