I've been experimenting with some bad-ass Kettlebell complexes/ladders lately... I'll be sure to post my next session utilizing these "new" techniques. They are killer peeps!
Don't forget to view our FT website at www.PersonalTrainerTulsa.com for free info on how to live the healthy, fit life!
Live and train outside the box,
MW
Monday, September 28, 2009
Monday Funday
So far today my workouts have consisted of....
A.M.:
trap bar deadlifts: worked up to 3 rep max: using 405 on the bar
2a. bulgarian split squat: 10 reps per leg holding 50 lb. DB's
2b. 45 degree hyperextensions: 15 reps
3a. timed DB shrugs: 60 lb. DB's as many reps possible in 30 sec
3b. BB pushups: as many reps possible in 30 sec
This afternoon I just finished:
about 1/2 mile walk- easy pace
1a. timed band tricep pushdowns: as many reps in 30 sec
1b. timed band bicep curls: as many reps in 30 sec
2a. BB push ups: as many reps in 30 sec
2b. 2 kettlebell swings: holding 2 x 25lb. kb's: as many swings in 30 sec
Tonight, after I'm done training, I plan to take the little dog for a walk- (it's a sight seeing my big ass walking our little pomeranian on her pink leash with her pink collar).
Live happy. Live healthy.
MW
A.M.:
trap bar deadlifts: worked up to 3 rep max: using 405 on the bar
2a. bulgarian split squat: 10 reps per leg holding 50 lb. DB's
2b. 45 degree hyperextensions: 15 reps
3a. timed DB shrugs: 60 lb. DB's as many reps possible in 30 sec
3b. BB pushups: as many reps possible in 30 sec
This afternoon I just finished:
about 1/2 mile walk- easy pace
1a. timed band tricep pushdowns: as many reps in 30 sec
1b. timed band bicep curls: as many reps in 30 sec
2a. BB push ups: as many reps in 30 sec
2b. 2 kettlebell swings: holding 2 x 25lb. kb's: as many swings in 30 sec
Tonight, after I'm done training, I plan to take the little dog for a walk- (it's a sight seeing my big ass walking our little pomeranian on her pink leash with her pink collar).
Live happy. Live healthy.
MW
Tuesday, September 22, 2009
Memphis last weekend
Just a big shout out to my good friend John W. and his new wifey Jenn... I was honored to be a part of their wedding this past weekend and believe me we had a ball!!! I got to play an amazing round of golf (in the rain nonetheless), got to spend time with old friends dating way back to my childhood and high school, made some great new friends and danced my a@$ off all night at the reception... I love weddings!!!!
Anyway, it was great to get away with my wife, mom, and new and old friends alike. When you get a chance to go to something so special (especially when it's away from the little bubble most people live and die in)- it really reinvents the way you look at things in general. I'm guilty of getting caught in the rat race we call "normal" life, but sometimes it's good to get away and see what life is really all about. Namely: family, friends, and fun!
Unfortunately our lives are short in retrospect, so make sure you enjoy every day like it's your last. My challenge to anyone who reads this is to do something new this fall. Reinvent yourself somehow and have a great time doing it!
Live happy. Live healthy.
MW
Anyway, it was great to get away with my wife, mom, and new and old friends alike. When you get a chance to go to something so special (especially when it's away from the little bubble most people live and die in)- it really reinvents the way you look at things in general. I'm guilty of getting caught in the rat race we call "normal" life, but sometimes it's good to get away and see what life is really all about. Namely: family, friends, and fun!
Unfortunately our lives are short in retrospect, so make sure you enjoy every day like it's your last. My challenge to anyone who reads this is to do something new this fall. Reinvent yourself somehow and have a great time doing it!
Live happy. Live healthy.
MW
Monday and Tuesday workouts
Monday: all body weight calesthenics and jump training... kinda hurt my back after being in the car for 15 hours this past weekend, but a little stretching along with ice and some NSAID's and we'll be all good...
Tuesday: A.M: bench press 2 sets at 40% 1RM, 2 sets at 50% 1 RM, and 2 sets at 65% 1RM... basically kept reps between 8-12
Then Cable Flies: 2 sets, 10 reps-- followed by machine flies: 2 sets 12 reps
Parallel bar dips: 2 sets x 1-2 reps shy of failure
Wide grip pulldowns: 3 sets x 1-2 reps shy of failure
1 arm seated cable rows: 3 sets x 10-12 reps per arm... pyramiding weight
Rope Tricep pushdown: 3 sets x 20,17,15 reps w/ 30 sec rest between sets
DB shrugs: 2 sets x 30 sec per set
BB push ups: 2 sets x 30 sec per set
good burn... next upper body will focus more on back.... this evening I'm hitting some very intense cardio so stay tuned.
Live Happy. Live Healthy.
MW
Tuesday: A.M: bench press 2 sets at 40% 1RM, 2 sets at 50% 1 RM, and 2 sets at 65% 1RM... basically kept reps between 8-12
Then Cable Flies: 2 sets, 10 reps-- followed by machine flies: 2 sets 12 reps
Parallel bar dips: 2 sets x 1-2 reps shy of failure
Wide grip pulldowns: 3 sets x 1-2 reps shy of failure
1 arm seated cable rows: 3 sets x 10-12 reps per arm... pyramiding weight
Rope Tricep pushdown: 3 sets x 20,17,15 reps w/ 30 sec rest between sets
DB shrugs: 2 sets x 30 sec per set
BB push ups: 2 sets x 30 sec per set
good burn... next upper body will focus more on back.... this evening I'm hitting some very intense cardio so stay tuned.
Live Happy. Live Healthy.
MW
Thursday, September 17, 2009
Tues and Wed workouts
Just quick update:
Tuesday: KB circuit involving 1 arm KB snatches, 1 arm KB Clean and Press, pull ups, suspended pushups. Followed this up with 3 miles roughly on elliptical while watching the season premiere of the Biggest Loser- inspiring people. Plus, we got two Okies from Tulsa and BA on the show! Don't really know if that's good news or not though....
Wednesday: Upper Rep Day
1. Bench: 40% 1 RM 5 sets of 10 with 30 sec. rest between
2. DB incline flies: 2x10
3. Kroc Rows: get a DB you can 1 ARM row for 20 reps and go to absolute failure on each arm
4. Chest supported DB rows: 3 x 10
5. Rope pushdowns: 15, 20, 25
6. Hammer curls: 3 x 10
7 BB Reverse curls: 3 x 10
Tuesday: KB circuit involving 1 arm KB snatches, 1 arm KB Clean and Press, pull ups, suspended pushups. Followed this up with 3 miles roughly on elliptical while watching the season premiere of the Biggest Loser- inspiring people. Plus, we got two Okies from Tulsa and BA on the show! Don't really know if that's good news or not though....
Wednesday: Upper Rep Day
1. Bench: 40% 1 RM 5 sets of 10 with 30 sec. rest between
2. DB incline flies: 2x10
3. Kroc Rows: get a DB you can 1 ARM row for 20 reps and go to absolute failure on each arm
4. Chest supported DB rows: 3 x 10
5. Rope pushdowns: 15, 20, 25
6. Hammer curls: 3 x 10
7 BB Reverse curls: 3 x 10
Monday, September 14, 2009
Monday's workouts
- kind of sticking with Joe Defranco's template of Westside for Skinny Bastards program... So here goes:
1. BB Bench: work up to 3-5 rep max: 135 warm up, 185 x 8, 225 x 5, 275 x 5, 315 x 4, drop to 225 rep out max reps (got 13)
2. DB incline: 2 sets x max reps: 80# DB's
3 Parallel bar dips: 2 sets x max reps
4a. Lat pulldown: 4 x 12 reps: 200 lbs.
4b. RB band pull aparts: 4 x 15-25 reps
5a. BB fat grip curls: 2 x 12/100 lbs.
5b. shrugs: 2 x 20 reps
5c. DB lateral shoulder raises: 2 x 15 reps
Pretty good little workout with very little rest in between sets/exercises. I probably could have gone up on bench with a spotter, but I didn't want to die if all went bad.
Now off to do some cardio and ab circuits!
Happy Lifting brudda,
MW
1. BB Bench: work up to 3-5 rep max: 135 warm up, 185 x 8, 225 x 5, 275 x 5, 315 x 4, drop to 225 rep out max reps (got 13)
2. DB incline: 2 sets x max reps: 80# DB's
3 Parallel bar dips: 2 sets x max reps
4a. Lat pulldown: 4 x 12 reps: 200 lbs.
4b. RB band pull aparts: 4 x 15-25 reps
5a. BB fat grip curls: 2 x 12/100 lbs.
5b. shrugs: 2 x 20 reps
5c. DB lateral shoulder raises: 2 x 15 reps
Pretty good little workout with very little rest in between sets/exercises. I probably could have gone up on bench with a spotter, but I didn't want to die if all went bad.
Now off to do some cardio and ab circuits!
Happy Lifting brudda,
MW
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MW
MW
Saturday = arm day!
Took Saturday to blast my arms and finish off my shoulders.. I love this on Saturday's because it's good to get a good burn in and really feel it again on Sunday, but it's not so taxing that I cannot enjoy the rest of Saturday (meaning I've gotta be able to function for OU football people!). Enjoy!
8b. lateral raise: 10,10
8c. seated DB power cleans: 10,10
Good workout... looking forward to next week.
MW
- Close Grip Press on Smith Machine: used foam roller (so I only worked the top 2/3 movement and really emphasized the triceps):
- Heavy BB curls: 4 x 8-10
- seated DB curls (simultaneously): 3 x 8-10
- Standing Hammer curls: 3 x 8-10
- Lying triceps skullcrushers on Smith: 3 x 8-10
- Rope extension: 3 x 15,20,25
- Overhead Rope extension: 3 x 20,20,25
8b. lateral raise: 10,10
8c. seated DB power cleans: 10,10
Good workout... looking forward to next week.
MW
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