Daily workout post

[va2]

Nwrestler-

I'm glad to see I'm not the only one going over old workouts!

I'll have to do this one tomorrow since I did my workout early this morning.

[va2]

Did this workout today, time was 33:54




100 Pull Ups

100 Medicine Ball Slams (40-45lb MB needed)

100 Box Jumps (24" box)

100 Lunges (50L, 50R)

10 x 100 yard sprint

33:55

[hit-the-lights]

I like this one... I've been doing it weekly.

"Chest and Tri’s

Today you will complete the following exercises in sequence.

➢ Flat Bench Press: 60 x 100% of your BW. (Break it down. It took me 16 sets to complete the required reps)

➢ Incline Machine Press: Three sets of 12 x 70% of your BW

➢ Decline Machine Press: Three sets of 12 x 70% of your BW

➢ Cable Flys: Three sets of 12 x 20% of your BW

➢ Tricep Extensions: Three sets of 12 x 25% of your BW

This is not timed, but it should take you no more than 45 minutes. Take 60-90 seconds between sets."

[GnSurfin]

Completed this work out today:

7 Sets, 22:17

7 Pull Ups
20 Push Ups
30 Flutter Kicks (4 Count)
10 Dips

[Ndog275]

Alright studs, I'm back and I got enough time to post for a few weeks.

Here's the plan for Friday.

Run 1 mile

Five rounds

5 pull-ups

5 ankle to bar

20 body weight squats

Run 1 mile

Five rounds

5 dips

5 ankle to bar

25 push-ups

Post your times

[Ndog275]

SAT 3/21/09-cardio day

Long run, bike, swim or ruck march at conversion speed-about 1 hr.

SUN 3/22/09-rest day

[Ndog275]

Dead hang from a pull up bar and try to pull your ankles up to the bar.

[Ndog275]

Does this time include the two 1 mile runs?

[Ndog275]

Attention to detail

Here's Mondays plan

3 mile run for time

5 rounds

bench press-body weight

max pull ups

1 round

Sit ups 2 min

Crunches 2 min

Post your weights/reps and times