Day 13 - REST

Of course today is a rest day.....its the start of college football.

Day 12 - Heavy Shoulders

The final day of Heavy Week

6am

- DB Shoulder Press
          - 3 Sets of 12, 8, 8 reps - 40, 45, 40lbs
          - 1 Drop set of 12 reps - 20lbs

- Side Lateral Raise
          - 3 Sets of 13, 12, 12 reps - 8, 10, 15lbs
          - Triple drop set - 10, 8, 5lbs

SUPERSET
- Front Raise
          - 3 Sets of 14, 12, 10 reps - 10, 12, 15lbs
- Upright Cable Row
          - 3 Sets of 10 reps - 100lbs

- Side Plank - 30 Secs
- Plank - 30 Secs

- Seated Calf Raise
          - 4 Sets of 15 reps - 220, 240, 240, 240lbs

- Abdominal
          - 1 Set of 15 reps - 110lbs

Day 11 - Heavy Legs

Heavy week is slowly winding down!!!

- Straight Leg Deadlift
          - 1 warmup set - 10 reps - 90lbs
          - 3 sets of 10 - 100, 110, 120lbs

- Leg Curl
          - 3 sets of 12 - 50, 70, 80lbs

- Front Squats - Smith Machine
          - 1 set of 10 - 80lbs

- Squats - Smith Machine
          - 1 set of 10 - 100lbs

- Leg Press
          - 3 sets of 12 - 220, 260, 300lbs

- Leg Extensions
          - 3 sets of 12 - 60, 80, 80lbs

- Jumping Lunges
          - 3 sets of 12 - Basketball Court (full length)

Night Time:
- 125 Crunches
- Stretch

Looking down at my tough mudder shoes on the Leg Press

Day 10 - REST

For some reason I've been tired lately but today is a rest day in preparation of tomorrow's leg day

Rest


Night Time:

- 125 crunches
- Stretch

Day 9 - Heavy Back and Bi's

The heavy week continues.....

4pm

- Wide Grip Pull-ups
          - 4 sets - 10, 10, 10, 8 (assisted)

- Bent Over Rows - Cable
          - 3 sets of 10-12 - 70, 80, 80lbs
          - 1 drop set - 60lbs

- Close Grip Front Lat Pull Down - Hammer Machine
          - 3 sets of 12 - 100, 120, 150lbs
          - 1 drop set - 100lbs

- One Arm DB Row
          - 3 sets of 10 - 45, 50, 55lbs

- Straight Arm Pulldown with Rope
          - 5 sets of 15 - 45, 50, 50, 60, 60lbs

- EZ Bar Curl - Cable
          - 2 strict sets of 12 - 60, 70lbs
          - 2 cheat sets of 12 - 70, 80lbs

- DB Hammer Curls
          - 2 sets to failure - 30lbs

Night Time:
- 125 crunches
- Stretch

WEEK 2 - BIG MAN ON CAMPUS

For week 2, I am doing heavy weights with not as much cardio. Lets pound these weights!!!!!

Day 8 - Heavy Chest and Triceps

Warm up - 3 mins on the eliptical machine

- Incline Dumbell (DB) Press - 60-90 sec rest between sets
          - 1 warm up set of 10 reps - 35 lbs DBs
          - 3 sets of 10 reps - 45, 50, 55 lbs DBs
          - 1 rep down set of 12 reps - 35 lbs DBs

- Incline DB Flies - 60-90 sec rest between sets
          - 3 sets of 8-12 - 25, 30, 35lbs DBs

- DB Bench Press - 60-90 sec rest between sets
          - 4 sets of 8,8,8,6 reps - 45, 50, 55, 60lbs DBs

Superset - 30 sec rest between supersets
1. Dips - 3 sets to failure - 12,10,8
2. Ball push-up - 3 sets to failure - 6,6,5

Superset - 60 sec rest between supersets
1. Skull Crushers - 1 warm up set of 12 reps - 20lb DBs
          - 3 sets of 10 reps - 25, 30, 15 lbs DBs
2. Close Grip Barbell Bench Press - 1 warm up set of 12 reps - 95lbs
          - 3 sets of 12 reps - 105, 115, 95 lbs

- Tricep Push Downs - Rope - 30 sec rest between sets
          - 3 sets of 10 - 80lbs
- Overhead DB Triceps Extension
          - Quadruple Drop Set - 25, 20, 15, 12lbs

- 45 sec Plank
- 100 crunches

Night time:

-Stretch
-125 Crunches

Day 7 - Trail Run

1pm

Trail Run

2.01 mile run

Night time:

Stretch

I was planning on a 5k run but I picked a park with lots of hills. It just shows how far I need to come before I'm in decent shape.

Day 6 - Rest and Munch

Rest Day

Today was the first day I could just sit around and do nothing. I haven't had one of these days in months. Anyways, I tried to eat lots to replenish lots of the calories and nutrients I lost this week.

Day 5 - Insanity Cardio Power & Resistance

Today was a good example of when there is a terential downpour and your scheduled workout can not be done. Why not throw in an Insanity workout and not let today be a waste??

Warm up 

3 Sets of (30 seconds each):
- Jog in place
- Power Jacks
- Log Jumps
- 123 - 123
- Butt Kicks
- High Knees
- Vertical Jumps

Stretch

3 Sets with 30 second break after each set (30 seconds each):
- Power Jumps
- Belt Kicks
- Hit the floor
- V-pushups
After last set there is not a break. Go right into Tricep-dips (legs on the floor, then a set with each leg raised)

3 Sets with 30 second break after each set (30 seconds each):
- Hurdle Jumps
- Globe Jumps
- Moving Push-ups
- Mountain Climbers

4 Sets of:
- 8 Hop Squats + 8 Push-ups

Stretch

Day 4 - Run + Bike

5:55am

Cardio
- 2.57 mile run
- 2.05 mile stationary bike (not recumbent bike)
- 1 minute hold in plank position
- Stretch

Night time:

- 100 crunches
- Stretch

Day 3 - Rest

REST

Night time:
- 100 crunches
- Stretch

Day 2 - Crossfit/Cross Training

6am

Warmup:
- 3 minutes on Eliptical Machine

3 Sets of:

- Half court frog jumps (basketball court)

- Half court moving push-ups - 2 sets

- 1 set of 20 push-ups

3 Sets of:

- Kettlebell swings - 30 lbs

- Burpees - 10

Alternating Sets of:

- Assisted pull ups - 15, 12, 10

- Incline body ball push-ups - 8, 10, 8

3 Sets of:

- Backwards frog jumps - 10

- Scissor kicks (abs) - 20

Night time:
- 100 crunches
- Stretch

Day 1 - Run with a Little Weights

5:55am
Cardio:
- *2.03 mile run
- Stretch

Weights:
- Hammer Shoulder Press - 3 sets (90, 140, 160 lbs)
- Machine Ab Abductor - 1 set of 110 lbs
- Cable Rows - 3 sets (110, 120, 130 lbs)
- Dip Leg Lifts - 1 set of 15

Night time:
- 100 crunches
- Stretch

*5k planned run was cut short due to rain. Since run was cut short I still wanted to get some training in so I hopped on the weights for a few minutes.

Chubster on Day #1