Autumn.’s BodyBlog

elliptical/shrug/superman warm up 

A1) "V" pull ups 3×5 (0-1-3count)

B1) B-O BB row 95lbs   B2) corner bar 90lbs. 3×5

C1) upright BB row 75lbs C2) Fat boy pull ups  3×5

D1) stdg. BB shoulder press 85lbs D2) arnold presses 25’s 3×5 D3) cable single arm rows 40

E1) DB swings 45lbs. 2×12

A.M. SLED

5 ROUNDS reverse sprints 8 min.

P.M. SHOULDERS & CALVES

2×10 triangle push-up warm up

5×5 close db presses 30’slbs  60 sec. rests

4×10 cable shrug holds 130   30 sec. Rests

lean outs 20’slbs. 90 sec. Rests

2×10 lateral raises 15’slbs.  60 sec. Rests

340lbs. Calf press sequence:  3 rounds   10 reps (f/i/e), 20 hops, 30 calf squats

post 5 bike sprints 30 sec on/off:  last one for 60 sec. on

A.M. sled for time

20 min.

Back, Chest, Arms, Abs

2×20 push up warm up

5×5 superset flat bench/barbell row 115lbs/95lbs    90 sec. Rests

5×5 superset close grip bench incline/standing barbell curl   85lbs/75lbs   90 sec. rests

3×4 ss wide grip pullup/row bar pullup   90 sec rests

2×15 35lbs. Chest busters/corner rows

2×15 all:

lying cable crunch 20

torso cable twist 30

seated cable pull 10

reverse swiss ball hypers

10 wind sprints

A.M. SLED

5 ROUNDS reverse sprints 8 min.

P.M. SHOULDERS & CALVES

2×10 triangle push-up warm up

5×5 close db presses 30’slbs  60 sec. rests

4×10 cable shrug holds 130   30 sec. Rests

lean outs 20’slbs. 90 sec. Rests

2×10 lateral raises 15’slbs.  60 sec. Rests

340lbs. C

A.M. SLED

5 ROUNDS sled pushes 15 min.
40 yards each way resting b/w every down & back to recover breathing 

P.M. QUADS, EMPHASIS
5 min. elliptical warm up 2.5 min forward/reverse
7×3 squats 165lbs 60 sec. rests
5×3 squat cleans 90lbs 60 sec. rests
5×5 front squats 110lbs 60 sec. rests
2×15 split squats 95lbs 30 sec. Rests b/w left & right w/ 90 sec. Rests in b/w sets
4×6 forward rotary hip explosions S10
post plyos 5 rounds 30 sec on/off body weight jump squats floor to ceiling explosions

RECOVERY

April 4, 2008
2 DENSITY
low int. tread 15 incline 60 min. total (speed range 2-3.5mph)
1×15 all rotator cuff exercises
pull aparts, flexion, extension, abduction, adduction, external rotation, internal rotation, external  abducted rotation
3×15 QL hike ups
1 scoop Glutamine Select + BCAAS
total body foam roller
total body  strap stretching
1 scoop Ultra Size shake

4/5

a.m.

Glutes, hams, back & sled work

Sled warm up

sumo deadlifts 3×5 140 lbs.
glute ham raises 5×5 bodyweight
romanian deadlifts 3×7 140 lbs.
body bridge hip thrusters 3×15 45lbs
stdg. Glute sq. 3 rounds 1 min. iso. 15 reps no rest
lying glute lifts 2 rounds 30 sec. Iso. 15 reps no rest
wide-grip pull ups 7×3 60 sec. Rests
30 sec. Rests b/w underhand 5 reps
monkey 5 reps
neutral 5 reps

fat boy pull ups 3×5
.
Post HIIT 5 rounds split lunges 30 sec on/off
 
SHOULDERS & CALVES
Sled for time route 22 min.
Shoulders 5×10 press 55lbs.
5×10 lat raises 10’s lbs.
Calves 270lbs. 10×10 press
Jump rope 10 rounds 30 sec on/off

4/6 OFF

1 scoop Creatine & 1 scoop Glutamine Select 

jump rope warm up 5 min. variations every 30 sec.

dumbbell complex training 3 rounds: 25’s lbs. 30’s lbs. 35’s lbs. 60 sec. rests

 supersetting 5×5 A1:standing barbell bicep curls 65lbs. 

                      
    A2: incline barbell close-grip bench press 75lbs.

60-90 sec. rests

supersetting 2×10 B1: seated incline dumbbell curls 15’s lbs. 

                      
     B2: seated dumbbell extensions 15’s lbs.

Ab circuit

A1:hanging ab variations 1×20

2: cable lying crunch 40 1×8 (1 1-thous. count isometric 5 1-thous. count eccentric)

3: standing torso cable twist w/ physioball 40  1×10 both sides

4: 6-inch lying leg raise crunch (5 1-thous. count hold) 1×5

5: bicycles 1×100

 5 rounds high knees jumprope 30 sec. on/30 sec. off 

 40g raisins

1 scoop US shake

2 DENSITY

low int. tread 15 incline 60 min. total (speed range 2-3.5mph) w/ 5 sprints @ 7 mph & 15 grade incline

1×15 all rotator cuff exercises

codman’s circles, flexion, extension, external rotation, internal rotation, abduction, adduction, external & abducted rotation

2×15 QL hike ups

2×15 double crunch

1 scoop Glutamine Select + BCAAS

1 scoop Ultra Size shake

5 min. elliptical warm up 2.5 min forward/reverse

6×3 box squats 135lbs first 3/155lbs last 3 60 sec. rests

4×3 squat cleans 85lbs 60 sec. rests

3×5 front squats 95lbs 60 sec. rests

2×15 split squats 95lbs r/l back to back 90 sec. rests

4×6 pull thru’s 90 first 2 sets 110 last 2 sets

5 rounds 30 sec on/off body weight jump squats floor to ceiling explosions

10 min. treadmill: 5 min sp.2.5, 5 min. 3.0 @ 15 incline

2×20 triangle shoulder push ups

5×5 25lb ea. db bench press w/ shoulders retracted & palms in w/ 60 sec. rest

4×10 cable shrugs 110 stepping back 1 step each time w/ 30 sec. rest

3×6 power lean outs 15lb db alternating r/l 60 sec rests

3 rounds leg press, calf hops, calf squats w/ 60 sec rests in b/w rounds

leg press 290 lbs.  10 reps

   (changing force distribution ea. time:  straight on, inversion, eversion)

20 explosive jumps on balls of feet

30 calf squats  

post HIIT 5 rounds mountain climbers 30 sec on/30 sec off

1 pack tuna 1 pear w/ 1/2 tbs pb
2 density, 1 scoop creatine select
2×20 push ups normal & wide warm up
5×5 incline barbell bench press 95lbs 90 sec. rests
5×3 flat barbell bench press 105lbs 60 sec. rests
8lbs. power ball toss on knees:5 rounds-1 chest pass….5 push ups… no rest
5 chest pass only
3×10 corner bar chest busters 45lbs
repeat power ball rounds
5 wind sprints 50 yards
1 scoop glutamine select
40g raisins 30 min. later
1 soop UMP shake