UPPER
Warm Up:
Ultrawide Overhead Landmine Squats 3x5
Pull Aparts 60x
Pre-Set:
Cable Lat Raise 3x20 ea.
Main Work:
Incline Press 4x8
Rope Straight-Arm Pull Down 4x12
Band Resisted Push-Ups 3x12
Barbell KB Shrugs 3x15
Unilateral Decline DB Press 2x20
Wide Grip Upright Row 2x25
Accessory:
3 Way Band Pull Aparts x50 ea. AFAP
Cool Down:
Stretch and Foam Roll
Thursday, February 28, 2013
Wednesday, February 27, 2013
WOD 2/28/13
LOWER
Warm Up:
Foam Roll
Jammer 3x5
Tuck Jumps 3x2
Main Work:
High-Handle Trap Bar DL to 15RM
Circuit x4
Standing Calf Raise x10
Seated Calf Raise x8
Band Resisted Toe Eversion x20
Drop Set 10-1
Quad Extension
Core:
Ab Roll Outs 4x12
Cool Down:
Stretch and Foam Roll (Again)
Warm Up:
Foam Roll
Jammer 3x5
Tuck Jumps 3x2
Main Work:
High-Handle Trap Bar DL to 15RM
Circuit x4
Standing Calf Raise x10
Seated Calf Raise x8
Band Resisted Toe Eversion x20
Drop Set 10-1
Quad Extension
Core:
Ab Roll Outs 4x12
Cool Down:
Stretch and Foam Roll (Again)
WOD 2/27/13
ACCESSORY
Warm Up:
3-Way Band Pull Aparts 20x ea.
OH Squat 4x5
Main Work:
Standing Overhead Press to 6RM
Accessory:
Fat Bar Curl 4x8
Triceps Cable Pushdown 3x15
Cable Curl 2x20
Overhead Extension (No Lockout) 2x20
Alt. Hammer Curl 1x30 ea.
Arnold Press 2x20 ea.
TRX Fallouts 3x8
Cool Down:
Stretch and Foam Roll
Warm Up:
3-Way Band Pull Aparts 20x ea.
OH Squat 4x5
Main Work:
Standing Overhead Press to 6RM
Accessory:
Fat Bar Curl 4x8
Triceps Cable Pushdown 3x15
Cable Curl 2x20
Overhead Extension (No Lockout) 2x20
Alt. Hammer Curl 1x30 ea.
Arnold Press 2x20 ea.
TRX Fallouts 3x8
Cool Down:
Stretch and Foam Roll
Monday, February 25, 2013
WOD 2/26/13
LOWER
Warm Up:
Split Jerk 4x2
Deficit Lunge 4x3 ea.
Pre-Set:
Seated Calf Raise 4x12
ss w/ Band Dorsiflex xF
Main Work:
Ultra Wide Squat 5x5
Quad Ext. 3x15
Romanian Deadlift 3x8
Hack Squat 4x6
Glute-Ham Raise 3x6
Front Squat to 20RM
Accessory:
Toes to Bar 3x10
Cool Down:
Stretch and Foam Roll
Warm Up:
Split Jerk 4x2
Deficit Lunge 4x3 ea.
Pre-Set:
Seated Calf Raise 4x12
ss w/ Band Dorsiflex xF
Main Work:
Ultra Wide Squat 5x5
Quad Ext. 3x15
Romanian Deadlift 3x8
Hack Squat 4x6
Glute-Ham Raise 3x6
Front Squat to 20RM
Accessory:
Toes to Bar 3x10
Cool Down:
Stretch and Foam Roll
Sunday, February 24, 2013
Welcome Back WOD; 2/24/13
UPPER
Warm Up:
KB Around the Worlds 2x20 ea.
Landmine OH Squat 3x6
Preset:
Rear Delt Cable Flyes 3x15
Main Work:
Landmine Rows 4x12
Pec Dec 3x10
Neutral Wide Grip Pull Downs 3x10
DB Bench Press 4x8
DB Arc Rows 2x15
Band Resisted Dips 2x5, 1xAMAP
Accessory:
Band Resisted Lat Raises 3x20
Cool Down:
Stretch and Foam Roll
Warm Up:
KB Around the Worlds 2x20 ea.
Landmine OH Squat 3x6
Preset:
Rear Delt Cable Flyes 3x15
Main Work:
Landmine Rows 4x12
Pec Dec 3x10
Neutral Wide Grip Pull Downs 3x10
DB Bench Press 4x8
DB Arc Rows 2x15
Band Resisted Dips 2x5, 1xAMAP
Accessory:
Band Resisted Lat Raises 3x20
Cool Down:
Stretch and Foam Roll
Monday, February 18, 2013
DELOAD
Many may be wondering why there have been no workouts posted from Thursday last week, and on. This is because we have just finished an over reaching phase, and our bodies are shot. Now it is time to sit back, recover, and reap the benefits of over reaching, before we start our final phase before the bodybuilding shows on Monday, February 25. Be sure to check back to see how the training is going then.
Again, below are the links for the competitions:
Bloomsburg: http://huskyclassic.webs.com/OCB%20HUSKY%20CLASSIC%20ENTRY%20FORM.pdf
Mr. Anthracite: http://www.mrnaturalphilly.com/ANTHRACITE/images/PosterAnthracite2012.pdf
Mr. Natural Philly: http://www.mrnaturalphilly.com/
If you are interested, please contact me, or any of the promoters.
-John
Again, below are the links for the competitions:
Bloomsburg: http://huskyclassic.webs.com/OCB%20HUSKY%20CLASSIC%20ENTRY%20FORM.pdf
Mr. Anthracite: http://www.mrnaturalphilly.com/ANTHRACITE/images/PosterAnthracite2012.pdf
Mr. Natural Philly: http://www.mrnaturalphilly.com/
If you are interested, please contact me, or any of the promoters.
-John
Monday, February 11, 2013
WOD 2/12/13
LOWER
Warm Up:
High-Box Step Ups 2x10 ea.
KB Unilateral RDL's 2x8 ea.
Main Work:
Band Resisted (Orange) Squats to 3RM
Hack Squat Pyramid Set (lightest, lighter, light, medium, heavy, heavier, heaviest) x6 ea.
Main Work:
Band Resisted (Red) Back Extensions 3x10
Quad Extension 1x 25, 20, 15, 10
Glute-Ham Raise 3x10
Secondary Work (Circuit x4):
Calf Raise (Alternate Seated & Standing) x12
Band Resisted (Red) Toe Inversions
Accessory:
Ab Roll Out 3x12
Cool Down:
Stretch and Foam Roll
Warm Up:
High-Box Step Ups 2x10 ea.
KB Unilateral RDL's 2x8 ea.
Main Work:
Band Resisted (Orange) Squats to 3RM
Hack Squat Pyramid Set (lightest, lighter, light, medium, heavy, heavier, heaviest) x6 ea.
Main Work:
Band Resisted (Red) Back Extensions 3x10
Quad Extension 1x 25, 20, 15, 10
Glute-Ham Raise 3x10
Secondary Work (Circuit x4):
Calf Raise (Alternate Seated & Standing) x12
Band Resisted (Red) Toe Inversions
Accessory:
Ab Roll Out 3x12
Cool Down:
Stretch and Foam Roll
WOD 2/11/13
UPPER
Warm Up:
Half-Kneeling Pallof Overhead Press 2x8
Pull Aparts 50x
Landmine Jammer 3x2
Main Work:
3-Board Press to 3RM
Chest Dips 4x6
Secondary Work:
Kneeling Unilateral Pull Down 3x12 ea.
Band Resisted Push-Ups 4x12
Face-Pull 3x12
Machine Chest Press 3x10
Accessory (Circuit x4):
Log Press x6
Lat Raise x12
Ab Rollouts x8
Cool Down:
Stretch and Foam Roll
Warm Up:
Half-Kneeling Pallof Overhead Press 2x8
Pull Aparts 50x
Landmine Jammer 3x2
Main Work:
3-Board Press to 3RM
Chest Dips 4x6
Secondary Work:
Kneeling Unilateral Pull Down 3x12 ea.
Band Resisted Push-Ups 4x12
Face-Pull 3x12
Machine Chest Press 3x10
Accessory (Circuit x4):
Log Press x6
Lat Raise x12
Ab Rollouts x8
Cool Down:
Stretch and Foam Roll
Thursday, February 7, 2013
WOD 2/8/13
UPPER
Warm Up:
Band Pull Aparts 50x
Pallof Press 2x10 ea.
Kayak Pulldowns 2x8 ea.
Main Work:
2-Arm Landmine Row to 20RM
Neutral Grip Pull Up 4x8
Secondary Work:
Flat DB Bench Press 3x10
Neutral Grip Seated Cable Row 3x12
Incline Cable Flies 3x15
Accessory
Rear Delt Cable Flyes 3x10
Crunches 4x30
Cool Down:
Stretch and Foam Roll
Warm Up:
Band Pull Aparts 50x
Pallof Press 2x10 ea.
Kayak Pulldowns 2x8 ea.
Main Work:
2-Arm Landmine Row to 20RM
Neutral Grip Pull Up 4x8
Secondary Work:
Flat DB Bench Press 3x10
Neutral Grip Seated Cable Row 3x12
Incline Cable Flies 3x15
Accessory
Rear Delt Cable Flyes 3x10
Crunches 4x30
Cool Down:
Stretch and Foam Roll
WOD 2/7/13
LOWER
Warm Up:
KB Swings 2x10
Snatch 5x1
Main Work:
Deadlift to 3RM
Band Resisted Back Extension 5x8
Secondary Work:
High Bar Back Squat Up to Heavy 20x
Glute-Ham Raise 4x8
Quad Extension 5x8
Accessory Work:
Standing Calf Raises 4x20
Band Resisted Toe Dorsiflexions 3x25
Ab Rollouts 4x10
Cool Down:
Stretch and Foam Roll
Warm Up:
KB Swings 2x10
Snatch 5x1
Main Work:
Deadlift to 3RM
Band Resisted Back Extension 5x8
Secondary Work:
High Bar Back Squat Up to Heavy 20x
Glute-Ham Raise 4x8
Quad Extension 5x8
Accessory Work:
Standing Calf Raises 4x20
Band Resisted Toe Dorsiflexions 3x25
Ab Rollouts 4x10
Cool Down:
Stretch and Foam Roll
Tuesday, February 5, 2013
WOD 1/6/13
**Editor's Note: Today's Workout is a guest post from Physique Competitor and S&C Coach, Chris Heskett. Links to his Facebook page and Tumblr Account, for further information, can be found at the bottom of the page.**
ACCESSORY
Lateral Delts
Leaning 1 arm cable laterals- 3x12 (3 second negative)
Seated DB lateral raise- 3x10
Lateral swings- 1x35, 1x30, 1x25
DB Lateral Pyramid - 1 pyramid will look like light weight, medium, heavy, medium, light for 20 reps a piece. Do this 2 times. Take very little rest inbetween each stage of the pyramid
Arms
Superset 1- 4 sets. 1:30 rest
Close Grip Bench Press or Board Press- Bring the bar down to 2 inches above your chest. warm up until a hard set of 6 reps.
Band Pressdowns- tie a band onto something above your head like a pull up bar. Perform tricep pressdowns for a set of 12 with a hard contraction at the bottom of each rep.
Superset 2- 4 sets. 1:00 rest
Weighted Bench Dips (3 sec negative)- do for sets of 8
Skull Crushers (3 sec negative)- do for sets of 8
Superset 3- 4 sets. 1:30 rest
Standing EZ Barbell Curl (2 sec negatives)- perform for sets of 8
DB Hammer Curl- perform for sets of 10
Superset 4- 4 sets. 1:00 rest
Spider Curls (3 sec negative)- set a bench between 30- 45 degrees. Make sure to fully extend the elbows and get a full contraction at the top. Do for 8 reps.
Incline Curls (3 sec negative)- set the bench between 45-60 degrees. Get a full stretch at the bottom of the rep. Do for 8 reps.
Abs
Circuit style. Perform 2-4 times
KB Windmills - 8 reps
Full hanging leg raises- as many as possible
Cable Wood chops- 12 reps
Cable Crunch- 12 reps
V ups- 20 reps
Enjoy :)
http://www.facebook.com/chrisheskettfitnessmodel
http://journey-of-a-male-fitness-model.tumblr.com/
ACCESSORY
Lateral Delts
Leaning 1 arm cable laterals- 3x12 (3 second negative)
Seated DB lateral raise- 3x10
Lateral swings- 1x35, 1x30, 1x25
DB Lateral Pyramid - 1 pyramid will look like light weight, medium, heavy, medium, light for 20 reps a piece. Do this 2 times. Take very little rest inbetween each stage of the pyramid
Arms
Superset 1- 4 sets. 1:30 rest
Close Grip Bench Press or Board Press- Bring the bar down to 2 inches above your chest. warm up until a hard set of 6 reps.
Band Pressdowns- tie a band onto something above your head like a pull up bar. Perform tricep pressdowns for a set of 12 with a hard contraction at the bottom of each rep.
Superset 2- 4 sets. 1:00 rest
Weighted Bench Dips (3 sec negative)- do for sets of 8
Skull Crushers (3 sec negative)- do for sets of 8
Superset 3- 4 sets. 1:30 rest
Standing EZ Barbell Curl (2 sec negatives)- perform for sets of 8
DB Hammer Curl- perform for sets of 10
Superset 4- 4 sets. 1:00 rest
Spider Curls (3 sec negative)- set a bench between 30- 45 degrees. Make sure to fully extend the elbows and get a full contraction at the top. Do for 8 reps.
Incline Curls (3 sec negative)- set the bench between 45-60 degrees. Get a full stretch at the bottom of the rep. Do for 8 reps.
Abs
Circuit style. Perform 2-4 times
KB Windmills - 8 reps
Full hanging leg raises- as many as possible
Cable Wood chops- 12 reps
Cable Crunch- 12 reps
V ups- 20 reps
Enjoy :)
http://www.facebook.com/chrisheskettfitnessmodel
http://journey-of-a-male-fitness-model.tumblr.com/
WOD 2/5/13
LOWER
Warm Up:
Overhead Squats 2x10
Deficit Lunges 2x8 ea.
Main Work:
Front Squat to 10RM
Hack Squat 6x8
Secondary Work:
RDL 3x12 (w/ mid range pause)
Superset (x4):
Quad Extension x10
Glute-Ham Raise x6
Superset (x4):
Calf Raise x15 (alternating b/t Standing and Seated)
Band Resisted Dorsiflexions x20
Accessory:
Crunches 4x30
Cool Down:
Stretch and Foam Roll
Warm Up:
Overhead Squats 2x10
Deficit Lunges 2x8 ea.
Main Work:
Front Squat to 10RM
Hack Squat 6x8
Secondary Work:
RDL 3x12 (w/ mid range pause)
Superset (x4):
Quad Extension x10
Glute-Ham Raise x6
Superset (x4):
Calf Raise x15 (alternating b/t Standing and Seated)
Band Resisted Dorsiflexions x20
Accessory:
Crunches 4x30
Cool Down:
Stretch and Foam Roll
Sunday, February 3, 2013
WOD 2/4/13
UPPER
Warm Up:
Pull Aparts 60x
Strongman Shoulder Press 4x1
Main Work:
Decline Press to 3RM
Band Resisted Push Ups Xx8
Secondary Work:
Wide Neutral Grip Lat Pull Down 4x8
Cable Fly 3x15
DB Shrugs 4x15
Superset (x3):
Band Resisted Incline Press x10
Bent Over DB Row x15
Accessory:
(Superset x3)
DB Front Raise x10
DB Lat Raise x12
Cool Down:
Stretch and Foam Roll
Warm Up:
Pull Aparts 60x
Strongman Shoulder Press 4x1
Main Work:
Decline Press to 3RM
Band Resisted Push Ups Xx8
Secondary Work:
Wide Neutral Grip Lat Pull Down 4x8
Cable Fly 3x15
DB Shrugs 4x15
Superset (x3):
Band Resisted Incline Press x10
Bent Over DB Row x15
Accessory:
(Superset x3)
DB Front Raise x10
DB Lat Raise x12
Cool Down:
Stretch and Foam Roll
Subscribe to:
Posts (Atom)