dude34
03-12-2005, 02:07 PM
Sunday:
10 x 250 Sprints Jog down, must run the 250's under 50 seconds, steep hill Extremely tough. I have puked on numerous occasions from doing this workout....
Monday:
185 x 20 Squat
DB Incline Press x 75 lbs x 17 reps (4 assisted and 1 neg)
Chins 1 x BW (180) x 15 reps
Clean and Press 135 x 8
Overhead Ext x 75lbs x 13
Ab roller 20 reps all the way down
3 mile run (0600 est)
Tuesday
3 mile run
Wednesday
185 x 20 Stiff-Legged DL
BW +35 lb plate Negative Chins 1 x 6 (6 second down at least, I stop when I can't hold for 6 second down.)
DB Pull overs 75 LBS x 23 Reps Supersetted w/Curl Grip Barbell Rows 150 x 17
Upright Row 130 x 10
Kettle bell Curls/Shoulder Press (35 lbs x 16)
Wrist Roller 15 Lbs Up and down 4 Times/Supersetted w/BB Reverse Curls x 80 lbs x 6
Thursday
OFF (Beer drinkin' night with my buddies)
Friday
Behind the neck Push Press 130 x 12
Weighted Dips BW (180) +35 x 12 (4 negatives)
45 lb killers (17 reps front raises and 14 reps upright rows (this is all performed in a row using 45lb plate)
Shoulder width incline press 185 x 6 (2 negatives)
BB Curls 90 lbs x 10 reps
Wrist Rolls 15 lbs x 4 times u/d
Saturday
8 Mile run
I am kicking aacceee and taking names. I am training to be all around strong and have good, functional endurance. I am making forearm training a priority as that I have good upper arms but poor lower arms. My measurables:
5'9"
180 lbs
Bodyfat (beer gut)
PR's
Bench 270
Squat 375
Bench 225 x 12 reps
40 yd dash: 1998 4.52 accutime, 2005 5.00 accutime (sad)
100m best: 1998 10.47 accutime, 2005 12.2 accutime (sad)
400m best: 1998 48.42 accutime, 2005 57.45 accutime (sad)
DL: 335 x 8
Athletic B/G: 4 year letter winner varsity track adrian College, Mi.
Age:29
Personal:
Father of 5 boys, ages (tripletts 5, middle boy 30 months, youngest boy 6 weeks,) married 10 years to a great woman.
Location: Brooklyn, Michigan (1 mile from Michigan Int'l Speedway)
10 x 250 Sprints Jog down, must run the 250's under 50 seconds, steep hill Extremely tough. I have puked on numerous occasions from doing this workout....
Monday:
185 x 20 Squat
DB Incline Press x 75 lbs x 17 reps (4 assisted and 1 neg)
Chins 1 x BW (180) x 15 reps
Clean and Press 135 x 8
Overhead Ext x 75lbs x 13
Ab roller 20 reps all the way down
3 mile run (0600 est)
Tuesday
3 mile run
Wednesday
185 x 20 Stiff-Legged DL
BW +35 lb plate Negative Chins 1 x 6 (6 second down at least, I stop when I can't hold for 6 second down.)
DB Pull overs 75 LBS x 23 Reps Supersetted w/Curl Grip Barbell Rows 150 x 17
Upright Row 130 x 10
Kettle bell Curls/Shoulder Press (35 lbs x 16)
Wrist Roller 15 Lbs Up and down 4 Times/Supersetted w/BB Reverse Curls x 80 lbs x 6
Thursday
OFF (Beer drinkin' night with my buddies)
Friday
Behind the neck Push Press 130 x 12
Weighted Dips BW (180) +35 x 12 (4 negatives)
45 lb killers (17 reps front raises and 14 reps upright rows (this is all performed in a row using 45lb plate)
Shoulder width incline press 185 x 6 (2 negatives)
BB Curls 90 lbs x 10 reps
Wrist Rolls 15 lbs x 4 times u/d
Saturday
8 Mile run
I am kicking aacceee and taking names. I am training to be all around strong and have good, functional endurance. I am making forearm training a priority as that I have good upper arms but poor lower arms. My measurables:
5'9"
180 lbs
Bodyfat (beer gut)
PR's
Bench 270
Squat 375
Bench 225 x 12 reps
40 yd dash: 1998 4.52 accutime, 2005 5.00 accutime (sad)
100m best: 1998 10.47 accutime, 2005 12.2 accutime (sad)
400m best: 1998 48.42 accutime, 2005 57.45 accutime (sad)
DL: 335 x 8
Athletic B/G: 4 year letter winner varsity track adrian College, Mi.
Age:29
Personal:
Father of 5 boys, ages (tripletts 5, middle boy 30 months, youngest boy 6 weeks,) married 10 years to a great woman.
Location: Brooklyn, Michigan (1 mile from Michigan Int'l Speedway)