Yesterday: Hang Clean supersetted with Standing Broad Jumps - 145×4x4×4x4, BWx4×4x4×4
Front Squat: 225×3x3×3x3×3; Standing BB Press: 145×3x3×3x3×3; Standing 1-Arm Row: 12×3x3×3x3×3
DB Bench Press supersetted with Incline Flys - 80’sx6×6x6×6, 45’sx6×6x6×6
Evening: Cardio - 30 meter Sled Push - +45 6 rounds
Stepper - Level 8 - 21:00
2:30 3 burpees/3 pullups AMAP; Tabata Rows x5; 2:30 5 pushups/3 V-ups AMAP
Leland
Today’s Workout: 1-Arm DB Snatches 70×4,75×4,80×4,85×4; Knee Jumps BWx4, 5×4, 10×4, 15×4
1-Leg DB DL 70’sx4, 75’sx4×4x4×4
Incline DB Press 80’sx4×4x4×4x4; Pullups BW+35×4x4×4x4×4
Pushups (with resistance) 60#x6, 120×6x6×6; Cable Crossover “4″x6, “5″x6×6x6
PM Cardio - Stepper Intervals 19:00 of 30 seconds level 3 and 30 seconds level 10
Leland
Now that I have turn 30, I have new goals for my workouts. Goal 1: Get leaner - I am doing this by consuming NO MORE than 1800 calories a day for six days and then have a “metabolism booster day” for day 7 (no rules on calorie consumption for that day). Read the rest of this entry »
Here are my workouts for the week: Read the rest of this entry »
Took yesterday off, Tom and I had an awesome, yet tough workout this morning: Read the rest of this entry »
Yesterday I had an excellent workout with my bud Tom - here is what we did: Read the rest of this entry »
Today
Good Mornings 65×15
Incline Press (45degree) 60’sx15
Twisting Knee Ups BWx15
Reverse Lunge 20’sx15 (weights held overhead)
Neutral Grip Pulldowns 80×15
Complete 4 rounds with approx 60 seconds between exercises
Leland
Yesterday’s Workout:
Standing Shoulder Press (neutral grip) 55’sx8
Standing Cable Row 80×8
DB Romanian Deadlift 70’s x8
Front Squat 185 x 8
Four rounds with 45 seconds off between each set
Cardio: Stairstepper Level 7 30:00 178 floors
Today’s Workout:
Sled Sprint (+70) 40 meters supersetted with Overhand Sled Rows (+70) 20 meters - 3 rounds
Bike Level 6 20:00 >14mph pace
Tire Flipping - 1:00 work/1:00 rest - 10 flips each round - 5 rounds
Leland
Cardio Interval Day:
Sled Push with 25 pounds for 40 meters (with 80 meter walk active recovery) 6 rounds
Row on Concept 2 for 20:00 at 2:35 pace - 3857 meters
Heavy Bag Punching 1:00on/1:00off for 5 rounds
Leland
Sorry for the delay - here are my workouts that I have completed this week: