IT Buff going for Buff!

DAY 13

Super set for shoulders consisting of

Military press on smith machine

8 reps

Arnold Presses

8 reps

Side laterals with start position behind legs

8 reps

2 minutes rest in between for at total of 2 sets

Standing Calf Raises

5 sets of 15 with 1 minute of body raises for burn out.

5 minutes of fast body raises to pump blood into the calves

ABS

5 minutes of interval crunches

2 minutes of leg raises

3 minutes of alternating side oblique leg tucks

2 minutes of side oblique crunches

2 minutes of burn out crunches

2 minutes of burn out roman chairs on the deck

Ab Stretches

Workout timed right at 45 minutes

DAY 12

Core Workouts

Core movements consist of activating your entire core to stabilize the body.

Push-ups with a 25lb plate on your back.

Followed by

Inverted Row on Smith Machine

Lay flat on the deck under the smith bar a full arms length up in the lock position.

Pull your body up like a pull-up

Sets total going 15 on the push-ups and 10-12 on the pull-ups

Regular Incline Bench

3 sets of 8

To keep size

Seated row pulldowns

3 sets of 12

To keep strength

Oblique jackknifes

2 sets to failure

Oblique crunches

2 sets to failure

DAY 11

I started with the PT Pyramid Test.  I died at 5 pull-ups into the 7^th level. My total in the 6 minutes it took was:

Pull-ups-33

Push-ups-56

Crunches-84

Total.

I went straight into Hamstrings with these movements

Stiff legged dead lift on smith machine

3 sets of 8

Seated leg curls super set with one leg seated leg curl for a total of

3 sets of failure sets.

Heavy Stretching in the hamstrings for a solid 5 minutes as in ouch stretching

Super Set Lower Abs

Roman Chairs with

Jack Knifes with

Roman Sides

15 minute duration rest as needed.  Explosive movement exploding the legs up and forcefully taking the back to start. 

The legs and abs are the center of attention right now for me as I put size on the lower body while taking the chisel out and go to work on the mid-section

On test days you can still do a good workout just go for

DAY 10

Today I started with a 3 step Bench Press which goes in the following sequence:

Down explode up
Catch the weight on the way down at the half way up mark
Go all the way up then go down and do a half rep and finally back up to start
This is one rep
3 sets of 8 reps

I used 135,155,135 for weight

This is for explosive power and muscle stamina. It’s a great movement for hardening the muscles as well.

I followed this with Bent Over Rows with Reverse Grip with a similar sequence
Explode up catch it on the way down in the half way up position
Then release down to start slowly
3 sets of 8 reps

44’s with different movements
Straight bar cable curls
4 seconds up/ 4 seconds down
Followed by
Straight bar cable French press
4 seconds up/4 seconds down
3 sets of 8-10 range

I followed this with one set of heavy dumbbell curls to keep some fullness in my biceps.  I just went up to the engaged position then went back down

Another Superset followed this for arms with
Dumbbell Forearm Rolls/Followed by Bent Over Hammer Curls
Followed by
Tricep Extension Machine
3 sets total for 8-10 reps

Next it was off to ABS
For Abs I went 15 minutes straight with 7 minutes being crunches 1 minute rest and then off to 7 minutes of just lower ab work.

7 minutes of Crunch Variations
1 minute rest
7 minutes of Roman Chairs, Leg Whips, Leg Raises side to side, and finally Holding it in the Plank Position.

10 minutes of stretching

Done

PM WORKOUT

20 Minutes of solid stretching to the point of me feeling a lil ouch time.  
Lower body and upper body getting full stretching.

Hack Squats
On the smith machine if you put your feet about one foot length forward you can simulate the hack squat. Great movement for sweeps especially when you have your feet together.
3 sets 8 reps with the weight going up each set

Alternating Leg Extensions
Back and forth with one leg for a total of 3 sets to failure
One set is left leg/right leg/left leg/right leg…one set

Stretch and done.

Off day coming and much needed!

DAY 9

100 lb Dumbbell Deadlifts

Followed by

45 lb Dumbbell Snatches

3 sets of 8 on each half

15 minutes of straight crunches

Flutter kicks

3 sets to failure

Russian Twist with Dumbbell

4 sets to failure

Regular Twist on decline

4 sets to failure

Side to Side Roman Chairs (ouch!)

Again 30 minutes of Abs

Cardio was 30 minutes of elliptical with hands off the rails (major difference when you take the hands off)

Concentration now goes to mostly the Abdominals with Leg training starting to get amp’d up as well. 

Next week we go into giant sets with plyometrics starting to enter the routines.

DAY 9

100 lb Dumbbell Deadlifts

Followed by

45 lb Dumbbell Snatches

3 sets of 8 on each half

15 minutes of straight crunches

Flutter kicks

3 sets to failure

Russian Twist with Dumbbell

4 sets to failure

Regular Twist on decline

4 sets to failure

Side to Side Roman Chairs (ouch!)

Again 30 minutes of Abs

Cardio was 30 minutes of elliptical with hands off the rails (major difference when you take the hands off)

Concentration now goes to mostly the Abdominals with Leg training starting to get amp’d up as well. 

Next week we go into giant sets with plyometrics starting to enter the routines.

DAY 8

Started with Super set with Bentover rows followed by pull-ups.
3 sets total with 1 minute rest in between.

Smith Machine Shoulder Press followed by dumbbell shrugs
3 sets total with 1 minute rest in between

Weighted sit-ups on a decline bench.
5 sets to failure

30 degree sit-ups on decline bench
5 sets to failure

45 minutes of elliptical for calorie burning.

Though the day looks short it’s a total of about 90 minutes of training.

DAY 7

JUMP SQUAT ON THE SMITH MACHINE

With 135 on the bar I drop low and explode up jumping off the ground. I take it as high as my tippy toes. Then I come down softly into my squat.

4 sets of 8-10

Tear down Leg Extensions

Leg extensions with both feet for
8 reps
Then tear the weight down and do one leg at a time for
8 reps each

Dumbbell Hamstring Curls
Put a dumbbell between your feet and hang on to it tight with your feet. Lay down on the bench flat on your stomach and curl up the weight. It is simulating the leg curl only you have to control if more.
3 sets of 8 reps

Seated Leg Curls
3 sets of 8 reps

Legs Wide Smith Squats
1 blow out set of 20 reps

Russian Twist on Incline with Dumbbell
Pretty tough one here as I do the Russian twist now with a 30 lb dumbbell, when I fatigue I drop the weight and concentrate on touching the ground with the closest hand till I am fatigued.  
4 sets total

Leg raises with bungee chords on feet anchored ahead of my feet on the ground.  Its just leg raises but there is resistance added with the chords.
4 sets to failure

Cardio on the Bike for 30 minutes with heart rate maintained at 120bpm.

DAY 6

I begin Level II training where I basically do explosive movements with either power movements or compound movements.  

I start with 10 sets to failure on Roman Chairs for Abs.  For each set I was averaging about a minute straight.  

Next we went with medicine ball twist on the ground.  I put the medicine ball on the ground on my twist and I pick it back up and twist to the other side and do the same thing.
6 sets to failure on each set

Next it was one leg at a time knee to elbow raises. I went for 4 sets to failure on these

Finally ended it with side oblique crunches on each side for 2 sets to failure

The ab workout was about 30 minutes total

Next we went to Jump Squats
3 sets of 15

Jumping Lunges
3 sets of 15

Standing Calf Raises
3 sets of 20

Seated Calf Raises
3 sets of 20

PM

At night I went and did power bike for 20 minutes with the hill interval program on.  This session was all about working the legs and the lower abs hard.

Following this I did 30 minutes of crunch variations straight with no rest

Stretched for 10 minutes

Protein intake was 113 grams
Water intake was 90 oz

As you can see this day was dominated by Ab workouts.

DAY 5

Rough seas so we have to change our day to an ABdomination type day.

For 15 minutes straight I went from crunches and then straight into mountain climbers non stop for 15 minutes straight.  Good ab blowout and some good cardio work.

I ended with a 20 minute 120bpm bike ride.  

Nothing crazy today due to the seas and the exhaustion from the days evolutions.

But like I say consistency is the key.

Lets hope tomorrow isn’t as rough as today

Water intake was 64oz
Protein intake was about 90 grams (the lowest yet)