Floor bench- warm ups x 5 reps. Then try for 3 reps + at 90%, Then 1 HIT set at 75%
Incline bench- 3x6
Laterals- 3x10
Close grip banded push ups 3x15, Push downs- 3x15 (I did dips 4x10)
Abs- Body curls 45, Hanging v-ups 2x15
Today was a good day. My shoulder was bothering me a little, but no big deal.
Tuesday, June 28, 2011
Monday, June 20, 2011
New work out for the ladies
The Domestic Goddess Workout-
You should be able to do this workout in less then an hour.
Day 1-
Ball Squats (use 15-20 lbs. Db's in each hand) 3x15 These should be done with your weight on your heels, and your back as straight as possible. Go as low as you can, but not below parallel.
Leg curls- 3x15
Calf raises- Do these one leg at a time with a Db in the same hand as the leg you're working. 3x15 on each leg.
Lat pull downs (use a wide grip) 3x10
Db curls- 3x10
Abs- Denise Austin hip lifts- 25 reps, Denise Austin crunches (knees bent, hands crossed over your chest and keep your chin up and just lift your back off the floor) Do 20 reps, Toe touches- Legs are held straight up at 90 degrees and then reach up and try to touch you toes with your fingers, if you can't get all the way up that's ok. Do 15 reps.
Day 2
Leg press- 3x15 Feet should be placed up high on the platform.
Glute raises- Tie a exercise band around a pole or a machine, or use a cable machine and a ankle strap, Stand up straight and place your hands on the machine or pole for support, and then raise your leg straight back keeping your knee straight, and not bent, raise your leg as high as you can and then lower it slowly. Do 3x15 on each leg.
Abduction machine- do 3x15 If you have one.
Push ups off your knees- 3x10 keep your butt down and back flat.
Tricep push downs- (use a cable machine or a band) keep your elbows next to your body and push straight down without leaning forward too much. Do 3x15
Laterals- Use very light db's 5-10 lbs. and raise the db from your sides to just below parallel keeping your arms straight, don't raise these above parallel. 3x12
Abs- Same as the first day.
Cardio on off days- 30 mins of spinning, stair master, or other cardo machine.
Day three- Do Plyo card work out. Use three cards for each exercise. Don't do squat jumps of jumping lunges if you have knee issues, instead do body weight squats to a chair.
Have fun,
George
You should be able to do this workout in less then an hour.
Day 1-
Ball Squats (use 15-20 lbs. Db's in each hand) 3x15 These should be done with your weight on your heels, and your back as straight as possible. Go as low as you can, but not below parallel.
Leg curls- 3x15
Calf raises- Do these one leg at a time with a Db in the same hand as the leg you're working. 3x15 on each leg.
Lat pull downs (use a wide grip) 3x10
Db curls- 3x10
Abs- Denise Austin hip lifts- 25 reps, Denise Austin crunches (knees bent, hands crossed over your chest and keep your chin up and just lift your back off the floor) Do 20 reps, Toe touches- Legs are held straight up at 90 degrees and then reach up and try to touch you toes with your fingers, if you can't get all the way up that's ok. Do 15 reps.
Day 2
Leg press- 3x15 Feet should be placed up high on the platform.
Glute raises- Tie a exercise band around a pole or a machine, or use a cable machine and a ankle strap, Stand up straight and place your hands on the machine or pole for support, and then raise your leg straight back keeping your knee straight, and not bent, raise your leg as high as you can and then lower it slowly. Do 3x15 on each leg.
Abduction machine- do 3x15 If you have one.
Push ups off your knees- 3x10 keep your butt down and back flat.
Tricep push downs- (use a cable machine or a band) keep your elbows next to your body and push straight down without leaning forward too much. Do 3x15
Laterals- Use very light db's 5-10 lbs. and raise the db from your sides to just below parallel keeping your arms straight, don't raise these above parallel. 3x12
Abs- Same as the first day.
Cardio on off days- 30 mins of spinning, stair master, or other cardo machine.
Day three- Do Plyo card work out. Use three cards for each exercise. Don't do squat jumps of jumping lunges if you have knee issues, instead do body weight squats to a chair.
Have fun,
George
Tuesday, June 14, 2011
Very sad news
Early Tuesday morning (12:30 am) we lost Josh Lindsey. Josh went home to be with our Lord. Josh suffer for the last several years with MD, and showed as much strength and courage as anyone I have ever seen. Josh had one of the best smiles ever, and brighten my life and many others. He will be missed by everyone that knew him. Please pray for Dale, Shelly, Adam, family and friends who have lost a great friend. Josh is getting the grand tour of his room in the heavenly mansion of our Father. We have lost, but he has gained eternal life and freedom from his wheel chair, trading it in for wings and the presence of the God of heaven and earth.
In His love,
George
In His love,
George
Monday- the Guys
Power sets
Db floor press- 5x3
Shoulder press- 5x3
Flyes- 5x7
Laterals- 3x10
Aichs Tri's- 4x10 ( I did banded close grip push ups with my feet on the bench- 4x10)
Push downs- 4x12
Abs- 30 Body Curls, 20 Ab wheel
Dan, Dale, John, Elliott and myself had a real good night in the gym.
Db floor press- 5x3
Shoulder press- 5x3
Flyes- 5x7
Laterals- 3x10
Aichs Tri's- 4x10 ( I did banded close grip push ups with my feet on the bench- 4x10)
Push downs- 4x12
Abs- 30 Body Curls, 20 Ab wheel
Dan, Dale, John, Elliott and myself had a real good night in the gym.
Friday, June 10, 2011
Workout for Bill
Monday- Pec's, shoulders and tris.
Bench- 2 warm ups x6 reps, then do 3x6 add weight to each set. The last set it should be hard to get 6 reps. Rest 90 seconds between sets.
Flyes- 3x10
Sitting supported Db Shoulder Press- 1 warm up x6 reps, then do 3x6 try to add weight to each set.
Db Laterals- 3x10 Start lite (10-15's) and make sure not to go above parallel.
Tri's- Superset- Close grip tri push ups- 10-12 reps and Tri push downs- 12-15 reps. Do 3 sets.
Abs- crunches 3x15, Denise Austiins- 3x10
Wednesday- Upper back
Pull ups or Pull downs- 4x10
Db single arm support rows- 3x10
Db High pulls (upright rows) 3x8
Barbell curls- 4x10
25 mins of cardio.
Friday- Legs and abs
Leg press- 4x10
Leg curls- 4x10
Calf raises- 3x12
Tread mill- 25 mins.
Abs- crunches- 35 reps, Denise Austins- 25 reps.
Do this for 3 weeks adding weight as needed and then we'll change it up.
Pastor
Bench- 2 warm ups x6 reps, then do 3x6 add weight to each set. The last set it should be hard to get 6 reps. Rest 90 seconds between sets.
Flyes- 3x10
Sitting supported Db Shoulder Press- 1 warm up x6 reps, then do 3x6 try to add weight to each set.
Db Laterals- 3x10 Start lite (10-15's) and make sure not to go above parallel.
Tri's- Superset- Close grip tri push ups- 10-12 reps and Tri push downs- 12-15 reps. Do 3 sets.
Abs- crunches 3x15, Denise Austiins- 3x10
Wednesday- Upper back
Pull ups or Pull downs- 4x10
Db single arm support rows- 3x10
Db High pulls (upright rows) 3x8
Barbell curls- 4x10
25 mins of cardio.
Friday- Legs and abs
Leg press- 4x10
Leg curls- 4x10
Calf raises- 3x12
Tread mill- 25 mins.
Abs- crunches- 35 reps, Denise Austins- 25 reps.
Do this for 3 weeks adding weight as needed and then we'll change it up.
Pastor
Thursday- The guys
Tonight it was only Elliott, John and myself, but it was a good night. We did what I call power sets, which are designed to give the body a break from the real heavy stuff and focus on speed and power.
Squats- 75% x5x3 Move the bar as fast as possible- down and up.
Squat Jumps- 20 lbs. db's in each hand. Jump as high as possible and as fast as possible. 5x5 (I did speed work on the leg press. Bad knees you know.) 5x5
Alternate Leg curls- (purple bands) 3x10
Single leg db stiffs- 3x5
Back extensions- 3x10
Abs- 65 V-ups.
Squats- 75% x5x3 Move the bar as fast as possible- down and up.
Squat Jumps- 20 lbs. db's in each hand. Jump as high as possible and as fast as possible. 5x5 (I did speed work on the leg press. Bad knees you know.) 5x5
Alternate Leg curls- (purple bands) 3x10
Single leg db stiffs- 3x5
Back extensions- 3x10
Abs- 65 V-ups.
Wednesday, June 8, 2011
Tuesday-the guys
Tuesday- Upper back and Biceps
Hammer curls-4x10
Alternate curls- 3x10
Pull ups- 4x7-10
Reverse Grip pull ups- 3x7
Plate shurgs (100 lbs. each) 3x12
Arrow pulls- 3x10
Abs- Crunches 1x50, Knees to chest -75 reps
All in all a good night.
Hammer curls-4x10
Alternate curls- 3x10
Pull ups- 4x7-10
Reverse Grip pull ups- 3x7
Plate shurgs (100 lbs. each) 3x12
Arrow pulls- 3x10
Abs- Crunches 1x50, Knees to chest -75 reps
All in all a good night.
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