Hi everyone,
Ok, here is my training for tonight. I did Max Effort Sumo Stiffs
135x5, 225x5, 275x5, 315x3, 365x1, 405x1, 455x1 this one was hard- called it here. Remember to keep your legs straight and back flat (pull your shoulder blades together before pulling the bar.) No belts are allowed.
Belts Squats off of boxes- I did 3 sets of 20 reps. I used 225 for each of the sets. Keep your chest up and keep your butt back on these. Your leg position should be the same as your sumo deadlift stance.
No Abs tonight.
It went well tonight. My best sumo stiff is 475, so 455 tonight was not bad.
Tuesday, February 28, 2017
Wednesday, February 1, 2017
Upper Back and Bi's
Ok, here we go!
Pull Ups- 4x10
Db Rows- 3x12
Db Shrugs- 3x15
Alternate Db Curls- 4x10
Ez Bar Curls- 3x10
Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 40 reps
Have Fun!
Coach
Pull Ups- 4x10
Db Rows- 3x12
Db Shrugs- 3x15
Alternate Db Curls- 4x10
Ez Bar Curls- 3x10
Abs- Toe Touches- 50 reps, Denise Austin Hip Ups- 40 reps
Have Fun!
Coach
Monday, January 30, 2017
New Workout
Hi everyone,
Ok lets do some Chest Shoulders and Upper Back
Db Bench Press- 3x12
Wide Grip Pull Ups- 3x10
Db Flat Flyes- 3x10
Db Rows- 3x10
Db Alternate Shoulder Press- 3x10
Db Shrugs- 3x15
Abs- Bent Knee Sit ups- 75 reps
Have fun!
Ok lets do some Chest Shoulders and Upper Back
Db Bench Press- 3x12
Wide Grip Pull Ups- 3x10
Db Flat Flyes- 3x10
Db Rows- 3x10
Db Alternate Shoulder Press- 3x10
Db Shrugs- 3x15
Abs- Bent Knee Sit ups- 75 reps
Have fun!
Tuesday, January 10, 2017
Bench Day
For Brad and everyone else:
Bench Press- warm up ding 2-3 sets of 6 reps, then do 4 set of 5 reps adding weight to each set until you can't do 5 reps.
Dips- 3x10
Alternate Db Front Raises- 3x12
Close Grip Push Ups- 4x10-15
Tri Cable Extensions- 4x15
Abs- V-Ups- 75 reps
Have fun,
Coach
Bench Press- warm up ding 2-3 sets of 6 reps, then do 4 set of 5 reps adding weight to each set until you can't do 5 reps.
Dips- 3x10
Alternate Db Front Raises- 3x12
Close Grip Push Ups- 4x10-15
Tri Cable Extensions- 4x15
Abs- V-Ups- 75 reps
Have fun,
Coach
Monday, January 9, 2017
Squat day
Ok, Brad and everyone else.
Wide Stance Squats- 4-6 inches wider then your shoulders. Sit back and push your knees out. Push off your heels.
Squats- 5x8 start light and add weight. the last set should be heavy.
Leg Extensions- 4x15
Leg Curls- 4x15
Db Squat Jumps- use 10 lbs db's- Do 3x10 Jump as high as possible.
Abs- Bent Knee Sit Ups- 75 reps
Wide Stance Squats- 4-6 inches wider then your shoulders. Sit back and push your knees out. Push off your heels.
Squats- 5x8 start light and add weight. the last set should be heavy.
Leg Extensions- 4x15
Leg Curls- 4x15
Db Squat Jumps- use 10 lbs db's- Do 3x10 Jump as high as possible.
Abs- Bent Knee Sit Ups- 75 reps
Wednesday, January 4, 2017
Leg Day
Ok, everyone,
Lets do legs!
Wide Stance Squats- feet should be at least 4 inches wider than shoulder width. Push your butt back as you sit down push off your heals and push your knees out! Do 4x10
Leg Press- 4x15
Laying Leg Curls- 4x15
Calf Raises- 4x20
Abs- Toe Touches- 30 reps, Bent Knee sit ups- 30-40 reps
Coach
Lets do legs!
Wide Stance Squats- feet should be at least 4 inches wider than shoulder width. Push your butt back as you sit down push off your heals and push your knees out! Do 4x10
Leg Press- 4x15
Laying Leg Curls- 4x15
Calf Raises- 4x20
Abs- Toe Touches- 30 reps, Bent Knee sit ups- 30-40 reps
Coach
Friday, December 30, 2016
Chest and Back Day
Ok Everyone,
Here is our chest and back day.
Db Floor Bench- 4x10
Dips- 3x10
Plate Raises- 3x12
Pec Deck- 3x12
Pull Ups- 3x10
Db Rows- 3x10 Heavy use some weight on these.
Db Shrugs- 3x15
Abs- Bent Knee Sit Ups- 2x50
Enjoy,
Coach
Here is our chest and back day.
Db Floor Bench- 4x10
Dips- 3x10
Plate Raises- 3x12
Pec Deck- 3x12
Pull Ups- 3x10
Db Rows- 3x10 Heavy use some weight on these.
Db Shrugs- 3x15
Abs- Bent Knee Sit Ups- 2x50
Enjoy,
Coach
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