Wednesday, May 14, 2008

TBT Week 5 Workout 2

Straight after dinner:

Dynamic Warm-up Phase (@ means reps each side):
Walked 3 laps around the field
Reverse 90/90 Stretch
Quad Stretch
Combination Hamstring/Calf Stretch
Forward Lunge, Elbow to Instep
Leg Cradle
Jumping Jacks
Seal Jumping Jacks
Jog One Lap Around the Field
Shoulder Complex
Glute Bridge (Marching)
Front Skips 100 yards
Backpedal to starting position
Drop Lunge (6@)
Sideways Running: 20 yards down and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
Squat Jumps (10)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)

Ground Based Mobility:
Scorpions (8@)
Iron Cross (8@)
Inverted Hamstring (8@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Mountain Climbers (10@)

Showed up at the gym, sweaty and pumped. Took off my shoes, jumped on the scale and weighed in at 225 lbs. I think my dietary changes plus the addition of the intervals have pushed me past my plateau. Notation: Weight x Reps x Sets

Reverse Deficit DB Lunges (Total Weight Shown): 90x8x2

Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): Worked up to 115x3, then did 90x8x2

DB RDL (Total Weight): 150x8x2

DB Incline Laterals: 10x8x2

DB Preacher Curls: 25x8x2

DB Extensions (Tates): 25x8x2

DB External Rotations: 15x8x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Yes, I still had enough left for those - - - that's why I cut one or two sprints from the warmup. Weight upon leaving the gym was 223 lbs. Yes, I drank a few bottles of water to put it back - - - but it was nice to see.

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