Workout 10302012

C&P 28kg 3x1,2,3

Ring Dips 3x10

Pushups 3x20

Workouts 10282012

Swings 16kg 10 min

Workout 10272012

Ring Dips 3x10

Pullups 3x10

Press 2x24kg 3x8

Rows 24kg 3x8

Workout 10252012

C&P 28kg 3x1,2,3

Pullups 3x1,2,3

Tuck Holds

Workout 10202012

3 rds 2x16kg

High Pullx5
Snatchx5
Press x5
Squat x5

Chins 3x8

Dips 3x15

Workout 10082012

HSPU 3x5

Pullup 3x10

3 rds 2x16kg
High Pull x5
Snatch x5
Press x5
Clean x5

Workout 10032012

Box Pistol 4x6

Sumo DL 2x28kg 3x10

Leg Curl 3x10

Powerwheel 3x12

Abwheel 3x12

Grippers

5rds Bas Rutten

Workout 09302012

HSPU 3x1,2,3,4

Ring Dips 3x10

Tuck Hold 3x10s

Pushup 3x20

Dips 3x20

Workout 09292012

Chin 5x10

Shrug 2x24kg 3x20

Row 3x15

Workout 09262012

Box Pistol 3x6 ,1x3

Sumo DL 2x28kg 3x10

Hindu Squat 3x10

Grippers

Workout 09252012

HSPU 4x5

Ring Dips 3x10

Pushups 3x20

Dips 1x45

Workout 09232012

Pistols 4x5

12 min Bas Rutten Workout

Workout 09222012

Chin x20,15,10,5

Bridge x3

Rows 3x10

Side Planks 3x30sec

Tuck Hold x3

Workout 09202012

Box Pistol 3x4

Sumo DL 2x24kg 3x10

Squats 3x20

Bridge x2

Grippers

Workout 09182012

HSPU 5x4

Ring Dips 5x10

Clap Pushup 5x10

30 sc pushup x1

Dips x30

Workout 09162012

Muscleups, dips, and pullups. No counting, but a lot

Workout 09152012

Flag practice- can hold about 1 second now

Box Pistol 3x5

Squats 3x20

Sumo DL 2x24kg 3x10

Jump Squats 3x10

Grippers in between

Workout 09142012

Pullup 3x10

Chinup 3x10

Row 3x10

Workout 09132012

HSPU 4x4

Dips 5x10

Ring Pushup 5x15

Workout 09092012

Lots of muscle-ups, chins, and dips

Workout 09082012

Box Pistol 3x5

Squats 5x20

Bridge x3

Abs/grippers

Workout 09072012

Pullups x 20,14,10,6

Workout 09062012

HSPU 4x1,2,3

Dips 5x15

Pushups 3x20

Workout 09032012

Muscle-Ups 5x1, 1x2,1x3

Chins 3x10

Bar Dips 3x10

Some holds

Workout 09022012

Pullup 3x2,3,5

Rows 3x10

Workout 08312012

HSPU 3x1,2,3

Ring Dips 4x6

Pushup 3x20

Workout 08292012

HSPU 3x1,2,3
1x1
Pullup 3x1,2,3
1x1

Ring Dip 5x5
Chin 5x5

Rows 3x10
Pushup 3x10

Workout 08272012

HSPU 3x1,2,3
Pullup 3x1,2,3

Ring Dips 5x5
Chin 5x5

Hindu Pushup 3x10
Rows 3x10

Hurt back squating and have decided to hang up squat and deadlift for good.

Workout 08252012

Bench 185 10x3

Chinup 30 3x5

Incline 135 3x8

Neutral Grip 10 3x8

Fatbar rows 3x10

Dips 3x10

Curls 3x10

Workout 08222012

Deadlift 315 5x3

Chinup 25 5x5

Bench 175 7x5

Squat 205 5x5

Abs

Deadlift felt awful. Need to start training deadlift regularly again.

Workout 08212012

Bench 160 5x7

Squat 190 5x7

Chin 30 3x5

Dip 3x10

Pullup 3x10

Kroc Rows

Workout 08172012

Bench 150 4x9

Squat 175 4x9

Chinup 25 3x5

Fatbar Row 3x10

Dips 3x12

Curls 3x12

Workout 08142012

C&P 2x28kg
1x2,3,5
2x2,3

Pullup
1x2,3,5
2x2,3

3 rds 2x16kg
High Pull x8
Snatch x8
Seesaw press x8
 Rest 90 sec

Deadlift 2x28kg 1x20

Workout 08122012

Bench
135x5
145x4
175 2x3
185 5x3

Neutral Grip Pullup 25 5x5

Squat
135x5
185x4
205 2x3
225 6x3

Bench
135x5
155x4
175 5x3

Swing 2x24kg 5x5

Workout 08082012

5 rds ( 2 2x24kg , 3 2x16kg)
Clean x5
Snatch x5
Press x5
Squat x5

Pullups 30 5x3

Floor Press 2x24kg 3x10

Deadlift 2x28kg 1x20

Workout 08052012

C&J 2x24kg 10x5
Chinup 10x5

One arm pushup 3x2

Floor Press 2x24kg 3x10

Squat 2x16kg 3x10

Rows 28kg x max

Workout 080320121

C&J 2x28kg 3x 2,4,6
Pullup 3x 2,4,6

Floor Press 2x24kg 3x10

Squat 2x16kg 3x10

Dips 3x10

Rows 28kg 1x max

Workout 07292012

6 rds 2x16kg

High Pull x5
Snatch x5
See Saw Press x5
Rest 90 sec

Pullups 3x10

Dips 3x10

Workout 07282012

C&P 2x28kg 3x2,3

Pullup 30 3x2,3

6 rds 2x16kg

High Pull x5
Snatch x5
Press x5
Squat x5
rest 90 sec

Pushup x40

Deadlift 2x28kg x20

Workout 07262012

5 rds (2 2x24kg, 3 2x16kg)

Clean x5
Press x5
Squat x5
C&J x5
Rest 2 min

Pullups 4x10

Dips 3x10

Did this fasted and it was awful

Workout 07232012

6 rds 2x16kg

Swing x5
Snatch x5
SeeSaw Press x5
Pullup x5
Rest 90sec

One arm pushup 3x1

Farmers walk x2

Workout 07212012

One Arm Pushup 5x1

Chin 30 3x 2,3,5

6 rds (3 2x24kg, 3 2x16kg)
High Pull x5
Snatch x5
Press x5
Squat x5
Rest 2 min

Dips 3x10

Deadlift 2x28kg 1x20

Abs

Workout 07192012

4 rds 2x24kg

Clean x5
Press x5
Squat x5
Jerk x5
Swing x5
2 min rest

Pullup 30 3x3

Row 28kg 1x20

Pushup 1x40

Deadlift 2x28kg 1x20

Bridge x1

Workout 07162012

3 rds 2x24kg
Swings x5
Snatch x5
Seesaw Press x5
Rest 90sec

Pullups 3x10

Pushups 3x25

Deadlift 2x28kg 1x20

Workout 07142012

Chin 30 3x5

C&P 2x28kg 3x3

5 rds (Two 2x24kg, Three 2x16kg)
High Pull x5
Snatch x5
Press x5
Squat x5
2 min rest

Dips 3x15

Sumo Dead 2x28kg 1x20

Abs

Probably stick to 16kgs for the circuits for the time being

Workout 07122012

3 rds 2x16kg

Clean x5
Press x5
Squat x5
Push Press x5
Squat x5
Rest 2 min

High Pull 3x10
Hindu Pushup 3x10
Chin 1x20

Abs

Workout 07102012

Press 2x28kg 3x3

Pullup 30 3x5

4 rds 2x16kg
Swingx5
Snatchx5
Seesaw Pressx5
Rest 90sec

Dips 3x15

Rows 28kg 1x30

Kettlebell press feels much better on lower back than barbell

Workout 07082012

Squat
135x5
185x5
225x3
245x1
315x1*

4 rds with 2x16kg

Double High Pull x5
Double Snatch x5
Press x5
Squat x5
2min rest

Workout 07072012

Deadlift
225x5
275x3
315x3
345x3

Press
95x5
95x3
115x3
125x7*

Chin 75 3x2

ABC Chin x1

Shrugs 1x20

Press 95 3x10

Facepull 3x10

Hangs

Workout 07062012

Kettlebell circuit 3x5min

Workout 07042012

Bench
135x5
155x3
175x3
190x5

Chin 50 3x4

Incline 135 4x8

Neutral Grip Pullup 10 4x8

Dips 25 4x10

Rows 105 1x15

Workout 07012012

Squat
135x5
185 2x3
210 1x3
235 1x8*

2a. Box Squat 185 5x3
2b. Box Jump 5x5

Partial Squat 365 2x3

Leg Curl 3x10

Abs

Workout 06292012

Bench
135 2x5
155x5
185x8*

Chin 35 5x4

Dip 35 3x10

Incline 155 3x5

Pullup 3x5

Tri/Bi

Pushups 1x30

Workout 06272012

Deadlift
225x5
275x5
330x7*

Box Squat 155 5x5

Pullup 25 3x5

Chin 90 2x1* + 5sec hold

Shrugs

Row 95 1x20

Workout 06252012

Press
 95x5
105x5
115x12*
95 3x8

Chin 25 3x8

Pullup 3x10

Dips 25 5x10

Curls

Raises

Workout 06242012

Squat
135x5
175x5
195x5
225x8*

Box Squat
185 5x5

Leg Curl 3x10

Reverse Hyper 3x10

Abs

Workout 06202012

Squat 155 5x5

Press 95 5x5

GM 135 3x10

Neutral Grip Pullup 4x10

Dips 3x10

Abs

Got adjusted at chiropractor today and felt great.

Workout 06202012

Swings 28kg x10 min

Workout 06172012

Bench
135x5
155x5
175x3
195x6*

2A. Incline 145 3x8
2B. Chin 25 3x8

Dips 25 5x10

Face Pull 3x10

Bicep/Tricep

Abs

Workout 06162012

Deadlift
225x5
275x5
315x3
355x5*

Fatbar Rows 3x10

Shrugs 3x10

Kroc Rows 100x15

Swiss ball Hamstring Curls 3x10

Workout 06132012

Swings 28kg x100

Workout 06122012

Squat
135x5
185x5
215x3
245x5*

Press
95x5
105x5
115x3
125x7*

Chin 50 x5,4,3,2,1

Pullup 25 3x8

Press 45s 3x8

Leg Press 3x10

Leg Curl 3x10

Dips 25 3x10

Workout 06102012

Bench
135x5
145x3
165x3
185x7*

Incline
145 3x8

Fatbar Rows 5x10

Weighted Chin 10 3x8

Tricep/Bicep 3x10

Workout 06092012

Deadlift
225x5
275x3
300x3
340x4

GM 155 3x10

Chin 25 3x5

Kroc Rows

Workout 06062012

Squat
135x5
185x3
205x3
225x5

Press
95x5
95x3
105x3
120x6

Chin 35 3x4

Dips 3x15

Pullup 10 3x10

Leg Press 3x10

Leg Curl 3x10

Workout 06032012

Bench
135x5
135x5
155x5
175x9*

Incline 135 3x10

Weighted Pullup 10 3x5

Facepulls 3x10

Workout 0602212

Deadlift
225x5
245x5
285x5
320x6*

Speed Dead
275 5x2

Goodmorning 135 3x10

Fatbar rows 3x10

Sprints

Abs

Hill Sprints x4

Columbus Road hill is long.

Workout 05292012

Press
95x5
95x5
105x5
115x9

Chin 25 5x5

Incline DB 45s 3x10

Facepull 3x10

Workout 05292012

Squat
135x5
185x5
205x5
215x7

Leg Press 3x10

GM 3x10

Leg Curls 3x10

Workout 05272012

Bench 155 2x10

Close Grip 135 2x10

Incline 135 2x10

Flies 3x10

Alt DB Incline 45 3x10

Triceps 4x12

Workout 05262012

Deadlift
225x2
275x2
345x2

Speed Dead
280 8x3

Rows 3x10

Back Ext 3x10

Weighted Pullup
25 3x5

Workout 05242012

Incline 135 4x8

Chin 10 4x8

Press 115 3x6

Facepull 3x10

Asst

Workout 05212012

Squat
185 2x5
225 1x5
235 2x5

Assistance

Workout 05202012

AM Bike Ride

Bench
150 2x10

Close Grip
135 2x10

Incline
125 2x10

Dips
3x15

Workout 05192012

Deadlift
135x2
225x2
325x2
Speed Deadlift 265 8x3
3 rds
Stiff-leg deadlift x8
Rows x8
Chins x8
GM x8

Kroc Rows 85 1x20

Trying to remember to post again.

Squat
135x5
160x5
190x5
215x5

Bench 135 5x5

Row 130 3x10

Leg Press 180 3x10

Clean 135 3x3

Workout 01082012

Last week did pull ups and pushups tues-thurs.

Today
Pullupsx16,11,8,6,4

Press 2x28kg 3x3

Dips 3x10

Hlr 3x10

Workout 01022012

Yesterday
Pullups x 14,10,6,5,5

Dips 3x10

Jumprope 3x3min

HLR 3x10


Today

Pullups x 1,2,3,4,5,6,7,8,9,7

TGU 16kg 5 minutes

Jumprope 3x3min