ECA HG MMA and all that

[Geometheus]

3/12/2013
Old Post....


Cardio:
25min jog to run, 2.25miles, 3 degree incline


Workout: -11:00am

Warmup- light stretching


Leg Press to Calfs to Leg Curls to Leg Exts than a break 4 times:
Leg Press 130*20, 205*20, 250*20, 295*20
Calf Press 130*20, 205*20, 250*20, 295*20
Leg Curls 90*15, 100*20, 120*20, 140*15
Leg Exts 90*15, 100*20, 120*20, 140*15


Rows to Curls to Pressdowns than a break 4 times:
Std Upright Rows 70*10 for 4 sets
Std BB Curls 70*10 for 4 sets - back to wall
Tri Pressdowns 80*15 for 2 sets, 100*20 for 2 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/13/2013
Old Post....NFL Combine Inspired


Cardio:
30min jog to run, 2.85miles, 3 degree incline
Sprint Drills


Workout: -9:00am

Warmup- light stretching


BB BP Combine Style:
BB BP 135*10-wmup, 255*25, 255*18, 255*15


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/14/2013
Old Post....


Workout: -8:00am

Warmup- light stretching


Front Press to Curls to Skull Crushers than a break 4 times:
Front Press 70*10 for 4 sets
Std BB Curls 70*10 for 4 sets -back to wall
Skull Crushers 70*10 for 2 sets, 70*13, 70*18


Curls to Lat Raises to Pushdowns than a break 3 times:
Cable Curls L/R 40*25, 65*15, 65*20
Lat Raises F/S 10*15, 10*20, 15*25
Tri Pushdowns 90*20 for 3 sets


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/18/2013
Old Post. It was a "Khaki Gangsta" type of workout. I didnt have much time and had to get in what I could.


Workout: -11:30am

Warmup- skip, I know its bad to skip it....

Curls to Arnolds to French than a break 4 times:
Std Alt DB Curls L/R 30*12 for 2 sets, 35*12 for 2 sets
Arnold Press L/R 30*12 for 2 sets, 35*12 for 2 sets
Cable French Press 80*12 for 4 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/19/2013
Old Post....NFL Combine Inspired Round 2


Cardio:
30min jog to run, 2.75miles, 3 degree incline
Sprint Drills


Workout: -9:00am

Warmup- light stretching


BB BP Combine Style:
BB BP 135*15-wmup, 255*16, 255*18, 255*20 -head was not in it this time


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/20/2013
Old Post....


Cardio:
5min jog to run, 0.47miles, 3 degree incline
5min jog to run, 0.54miles, 3 degree incline


Workout: -10:00am

Warmup- light stretching


SLDL to Shrugs to Rows than a break 4 times:
SLDL 200*20, 280*20, 340*20, 400*10
Shrugs 200*20, 280*20, 340*20, 400*10
Seated Rows 200*20, 280*20, 340*20, 400*10


Snatch to Curls to Military Press to GM than a break 4 times:
One Arm BB Snatch L/R 70*6 for 2 sets, 70*4 for 2 sets
BB Curls 70*10 for 4 sets
Military Press 70*12 for 2 sets, 70*8 for 2 sets -strict form
Good Mornings 110*20 for 2 sets, 110*15 for 2 sets


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/21/2013
Old Post....


Cardio:
15min jog to run, 1.51miles, 3 degree incline


Workout: -12:30pm

Warmup- light stretching


Chin-Ups to Dips to Curls to Squats than a break 5 times:
Chin-Ups BW*8 for 5 sets
Dips BW*10 for 5 sets
DB Curls L/R 30*10, 35*10, 40*10, 45*10, 50*10
Squats 135*15-wmup, 225*10, 315*10, 395*10 for 3 sets

0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/25/2013
Monday. I did some Cardio at lunch time and then got over to a friends place for some work with stones.


Cardio:
30min jog to run, approx 2.75miles, various terrains outside


Workout: -6:30pm

Warmup- light stretching


Atlas Stones
150*55inches*5reps - wmup
200*60inches*1rep
250*63inches*1rep
300*67inches*failed
350*70inches*failed


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: someone elses soundtrack

[Geometheus]

3/26/2013
Tuesday


Workout: -2:30pm

Warmup- light stretching

BB BP to Shoulder Press to Curls to Front Press than a break 5 times:
BB BP 135*15, 225*10, 295*8, 345*4, 365*6
Seated Machine Shoulder Press 100*12, 130*10, 150*10, 170*10, 200*10
BB Curls 70*12, 80*12, 90*10 for 3 sets
Front Press Inverse 70*12, 80*12, 90*10 for 3 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/27/2013
Yesterday.

Cardio:
22min50sec jog to run, 2.25miles, 3 degree incline


Workout: -12:30pm

Warmup- light stretching

Leg Press to Calf Press to Leg Curls to Leg Ext to Curls than a break 5 times:
Leg Press 130*20, One-Legged 130*10, 145*10, Regular 250*20
Calf Press 130*20, One-Legged 130*10, 145*10, 160*10, Regular 250*20
Leg Curls 70*15, 80*15, 90*15 for 2 sets, 100*15
Leg Ext 70*15, 80*15, 90*15 for 2 sets, 100*15


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Coke]

Moving on strong G!

[Geometheus]

Coke: Thanks!

3/30/2013
Saturday. I did some Cardio and then got over to a friends place for some work with tires. It was late in the day by the time we hit it so I was a bit drained but it was still a ton of fun.


Cardio:
30min jog to run, approx 2.75miles, various terrains outside


Workout: -7:30pm

Warmup- light stretching


Tires
500lbs (est) * 10 flips
700lbs (est) * 5 flips
700lbs (est) * 4 flips


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: someone elses soundtrack