Post by mccaulleyg on Mar 30, 2009 21:08:04 GMT -5
sunday 3/29/09 work capacity training/recovery spin bike 30 minutes HR 150-160 body building leg extension, leg curl -single leg, 3x12 super set calf raises, standing, donkey 3x15 super set squats, split squats BW 3x15 treadmill running .25 miles sprint in under 90 sec, jog .25 miles 3min recovery x4 18 minutes total pull ups x 10, push ups x25, sit ups x 25 circuit x3 spin bike 20 minutes stretch 2.5 hours total time
4/1/09 sheiko workout Deadlift (sumo) 3x270, 3x325, 380x3x2, 435x3x3, 465x2x3 bench 3x155, 3x185, 3x210, 245x3x5 deadlift to knee, sumo 3x295, 3x345, 405x3x4 goodmornings standing 195 x 5x5 lateral raises 10x5 2.5 hours brutal, my left IT band is screeming, ART performed by MOLLI! OUCH! Luckily my sacrum did not explode like last time I sumoed heavy. minimal pain there! Looking forward to squats on Friday GRANT
4/2/09 recovery workout jump rope 5 minutes 100 band squats 100 band goodmornings ab work 150 repetitions 3 quarter miles 90 sec or less, 1 lap recovery each 20 minute bike, 150 bpm 60 minutes to complete
Post by mccaulleyg on Apr 12, 2009 20:31:02 GMT -5
Sunday home work out total body buiding/cardio routine bike for 20 minutes outside leg complex 3x through front squats 135x20 steps ups 30s x20 each leg single leg calf raises on the steps 20 each leg side lunges holding 45 plate up down stairs holding 30’s 5x single leg RDL 5x each leg 30’s jogging 20 minutes
upper body complex 3x upright row x10 95 military press x 10 95 pull ups x 10 bicep curls x 10 25’s ezcurl skull crushers x10 25’s ezcurl plate front raises x 10 35’s hammer curls 30’s x 10
abs circuit x1 weighted crunches x 20 leg lifts x 20 clockwork x 10 plank 30’s
Post by mccaulleyg on Apr 13, 2009 21:28:49 GMT -5
4/13/09 Sheiko training squat 3x245, 3x285, 3x285, 3x335, 3x335, 2x385, 2x385, 3x385, 3x385, 2x405. 2x405. 2x405 bench 3x155, 3x185, 3x210, 3x210, 2x245, 2x245, 2x245, 2x245, 2x245, 2x265, 2x265, 2x265 good mornings 4x225, 4x225, 4x225, 4x225 lateral raises 6x30, 6x30's, 6x30's, 6x30's last heavy squat and bench at 85%, these next 12 days will be tough before i max, can't wait to get after some big loads.
Post by mccaulleyg on Apr 15, 2009 21:06:07 GMT -5
Week 8 of 9 week program Deadlift 3x275, 3x335x, 380x2x2, 410x2x2, 430x2x2 these were all easy, feeling ready to max again and get some huge numbers next week bench 3x155, 3x185, 210x3x2, 245x2x5 partner leg throw downs 15x3 lateral raises 6x4
Can't wait to max next week, these workuts are easy, feeling the peak coming on. Mike says I have shown sheiko defiance, by performing some unapproved higher intensity sets. I say bring the pain sheiko.