jerome67 
"my goal is to maintain my mass while losing as much bodyfat as possible."
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Tues
45 min cardio(treadmill)
15%incline @ 3.5 for 10 min
3% incline @ 4.2 for 35
Day2 (week 4)
movement prep & corrective
core( 45lb db rebound)
Incline 20, 15 10, 185(5) 225(6+2+2+2+2+1) 30 sec. rest between the first 2 sets and 60 sec. for the others
rows(rope)w-up 100(20), 150(15)
db flies 40(15)
rear delt db raises 30(15)
rticep ext. (overhead single rope)50(15)
curls (BB) 100(8+7)
stretch(restoration)
Tues . treadmill
5 min. w-up @ 3.5
5 min. (15% incline @ 3.5)x2 (10 min. total)
5 min. (flat @ 4.0)x2
25 min (3% incline @4.1)
bag work 3 rds @ 3min
Day 3
movement prep & corrective
core workout
Squat (front)10, 8, 8,185(8) had a little more but the bar was slipping
stiff legged dl 275(8)
pulldown(v-bar)230(8)
db (shoulder) 75(8)
leg ext. w-up 8,8,140(8)
seated calf raises 115(8)paused at top
stretch
Day 4
movement prep & corrective
core workout
Bench (2b w/chains about 40lbs) 25,20,15,5,185(5) added chains and board 8, 225(2x8)
bentover bb rows 15, 245(8)265(8)
db press (shoulder)65(12),75(12)
rear delt(cable) 40(12),50(12)
tricep pressdown(lat machine) 110(12),120(12)
bb curl 95(12),105(8)
stretch
Sun.walk 2 miles
sled drag 122lbs + sled 50 steps
1 lap
day 1 (week5)
am 20 min. bike
movement prep & corrective
core workout
Squat 15,10,10 315(15)
pull throughs 195(15)
wide grip pulldowns 230(15)
bb front presses 153(15)
Step ups 45lb db each hand(15) I hate these but they are effective
standing calf raises (bb)135(15) this was the first time I've tried these with a bar I felt them even
with this light weight, I think I will use these instead of the machine
stretch
Tues-treadmill
w- up 10 min(flat @3.5)
5 min.(15% incline @ 3.7)x2
25 min. (3% incline @ 3.9)
Day 2
movement prep & corrective
core workout
incline 20,15,10,185(5)235(6)
seated rows (machine) w-up190(15)250(8)
db flies 45(8)
rev. db raises w-up 25(8),35(8)
tricep ext. (rolling thunders) w-up 35(20)70(8)
curl (hammer db)65(8)
stretch
Thurs.
w-up 10 min(flat @3.7)
5 min.(15% incline @ 3.7)x2
25 min. (4% incline @ 4.0)
Fri
stairs(42) carry a 45lb plate (last set w/50lbs db)in each hand up get to the top do 15 push-ups and carry
them back down get to the bottom and do nonstop deadliftx8,bentover rowx8,hang cleanx8, front pressx8,
front squatx8,back squatx8 goodmorningx8 this was done with only 95lbs x 3 then on to the sled w/staright bar
sled plus 4 plates 1 backwards pull and 2 forward @ 50 yds. I think my legs went num because I had to go farther
then everyone so some were longer than 50 yds.
Day 3
movement prep & corrective
core workout
Squat(zercher)10,8,185(8),245 x2(8)
stifflegged dl w-up225(*), 275x2(8)
pulldown(single rope)60(10),70(10)
shoulder press(db) 70(12)80(8) left side went out on 5 so took 55lbs and done12
rev. lunge (man I attempted a rep and I guess from yesterday and today my leg were gone so
this didn't happen
seated calf raises 135x2(8) |
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