Thursday - Quick Circuit

Completed 8 rounds in 20:30 minutes

10 - Wide Grip Pullups
6 - 35lb Dual Kettlebell burpee to Thruster
20 - Crunches

Finished with a 2.5 mile run in 20minutes. Approx 8min/mile pace.
Stretching & Sauna

The circuit was tough but good because the different muscle groups involved allowed for time to regroup for the next round. The kettlebell movements ended up being very strenuous in the end. Basically you place your hands on the kettlebells, shoot out to pushup position, complete a pushup, bring your legs in, and complete a thruster placing the kettlebells on the back of your wrists, and repeat!!

Thursday - attempted suicide

Arrived to gym at 8am, completed the following:
5min warm-up run & heavy bag work.

AMD
3 sets
10 - 85lb DB Press

5 minute round (got 5)
10 - 95lb Smith Machine Squat
10 - Inverted Rows

5 minute round (got 5)
10 - 85lb Straight Bar Curl
10 - 65lb Straight Bar Standing Mil. Press

Completed 3 rounds:
2 minute row (Approx 550 meters @ level 10)
8 - R/L/C Corkscrews
15 - R/L 12lb Med Ball Twists

Finished with a 5mile run @ 8:20 min pace, then some serious stretching. This workout took much too long, but I had nothing better to do because I am a loser when I work from 2-10pm...awesome!

Meat Head Tuesday Night

Ross (Not Russ), Kevin, and I did the following work out Tuesday evening:

Circuit 1

4 Sets of Bench Press (135, 155, 165, 185)
4 Sets of Dumbell Curls/Shoulder Press (35lb dumbbells)
4 Sets of Plank to sit up (30 sec plank, 15 sit ups)
1 minute rest between sets
Circuit 2
3 Sets of Shrugs ( 135lbs)
3 Sets of Dips (10)
3 Sets of Tricep Extensions (overhead - 60lb dumbbell)

Tuesday morning workout

Today is my Brazilian Jiu Jitsu day. 7:30 AM we start with a light jog and calisthenics. From there we do live grappling for about six minutes. From my partners guard I was able to pass pretty easily by stacking and pass to either side. From my guard today I was able to sweep my training partner a few times and not allow him to pass.
We trained a basic clock choke when our opponent is turtled up.
The last 20 minutes of class was king of the hill. Pretty short rolls, but very intensive.

Later today will be traditional weight training:
Chest, Shoulders, Arms, Core.
Will update afterwards

Wednesday - AMD

Foam Roller Stretching
Stretch Hip Flexors

3 sets:
8 - 225lb Deadlifts

5 minutes alternating:
10 - 40lb DB Bent over Row
10 - 40lb DB Alternating Press

5 minutes alternating:
10 - 120lb Lat Pulldown
10 - 20lb DB Hammer Curls

Finished with a 1 hour spin class.

100x Max Out - Tuesday Workout

100 - Crunches
25 - Pullups
100 - 75lb Bench
100 - L- Leglifts

Total Time 17:30 Minutes.

Tuesday

Started with 5 minutes on the Row Machine (+10 Resistance)

Completed 4 rounds:

10 - 20lb DB Front Raises
10 - 20lb DB Lateral Raises
10 - 20lb DB Bent over Flys
10 - Chin-ups (10, 12, 12, 15)
10 - 200lb Shrug Machine
20 - Ab Crunches

Finished with 1.25 Mile Run.

Accelerated Muscle Development

Phase 1 - Day 1

10 - 30lb DB Seated Cleans
10 - Hindu Pushups

5 minute round
10 - 95lb Smith Machine Squat
10 - Inverted Rows

5 minute round
10 - 60lb Straight Bar Curl
10 - 65lb Straight Bar Standing Mil. Press

3 Sets
20 - Reverse Crunches

Cardio
5k Run at 8:30 pace

Stretching