Gymga

Wide Squat 10reps@95lbs, 10reps@105lbs, 10reps@115lbs, 8reps@135lbs.
Front Narrow Squat 10reps@75lbs, 10reps@85lbs, 10reps@115lbs, 8reps@125lbs.
Single Leg Extensions 10reps@50lbs, 10reps@60lbs, 8reps@80lbs, 6reps@90lbs.

Single Leg Lying Curl 10reps@40lbs, 8reps@50lbs, 8reps@60lbs.
Single Leg Standing Leg Curl 10reps@30lbs, 10reps@40lbs, 8reps@50lbs.
Dumbbell Stiff Leg Deadlift 10reps@60lbs, 8reps@70lbs, 8reps@80lbs.

Today's a light day, so this is all I've done. Tomorrow, P90X Ab Ripper X and Arms and Shoulders, plus a little P.M. Kenpo X.

Workout Time: 1 hour(s)
Workout Date: 408 days ago

407 days ago at 10:48alink

Morning 1000
Close Grip Bench Press 10reps@95lbs., 10reps@115lbs., 10 reps at 125lbs., 10 reps@135lbs.
Overhead EZ Bar Extensions 10reps@41lbs., 10reps@51lbs, 10reps@61lbs, 10reps@71lbs.
Cable Pushdown (Used a band) 10reps x 4sets
Barbell Curl 10reps@65lbs, 10reps@75lbs, 8reps@85lbs, 6reps@95lbs.
Dumbbell Curl 10reps@20lbs pair, 10reps@30lbs. pair, 10reps@40lbs. pair, 8reps@50lbs. pair
EZ Bar Narrow Grip Curl 10reps@51lbs, 10reps@61lbs., 10reps@71lbs, 8reps@81lbs.
Standing Calf Raise (Dumbbells) 10reps @60lbs pair, 10reps@70lbs pair, 10reps@80lbs pair, 10reps@90lbs pair
One Leg Standing Calf Raise (Dumbbell) 10reps@60lbs single, 10reps@70lbs single, 10reps@80lbs single, 10reps@90lbs single.



Plyometrics-1800
Jump Squats 22/22
Runing Stance Jump Squats 12/12
Airborne Heisman 22/22
Swing Kicks 22/22
Jump Reach Squats 22/22
Switch Run Stance Squats 22/22
Double Airborne Heisman 22/22
Circle Runs 60sec
Jump Knee Tuck 22/22
Mary Katherine 22/22
Leapfrog Squats 10/10
Twist Combo 22/22
Rock Star Hops 22/22
Gap Jump 22/22
Squat Jacks 22/22
Military March 22/22
Run Stance 180 Squats 12/12
Lateral Leapfrog 22/22
Monster Truck Tires 8/8
Hotfoot 30 each foot/30 each foot

Pitch and Catch 12/12
Jump Shot 12/12
Football Hero 12/12

Personal Ab Routine
Pulse Ups 30/30
Reverse Crunch 30/30
Oblique Crunsh 30/30
One Leg Oblique V-UP 30/30
Double Crunch 30/30
Toe Touch Crunch 30/30
Thigh Slide Crunch 30/30

Workout Time: 2 hour(s) 20 minute(s)
Workout Date: 409 days ago

P90X Plyometrics

Explosive jumping cardio routine proven to dramatically improve athletic performance.

 

408 days ago at 4:21alink

Morning-0800
All Pushups 20 reps both rounds, slow for form.
All Pullups 10 reps both rounds, slow for form.
Heavy Pants @60lb pair dumbells 10 reps both rounds.
Lawnmowers @80lb pair dumbells 10 reps both rounds.
Back Flyes @40lb pair dumbells 10 reps both rounds.

Ab Ripper X Everything 30 times-Bridge 30 times, Side Planks each side 1 min.




Evening-1700
Barbell Overhead Press-10 reps@75lbs., 10 reps@85lbs., 10 reps@95lbs., 8 reps@105lbs.
Upright Rows-10 reps@75lbs., 10 reps@85lbs., 10 reps@95lbs., 8 reps@105lbs.
One Arm Lateral Raises-10 reps@20lbs., 10 reps@25lbs., 8 reps@30lbs., 8 reps@30lbs.
Bentover Lateral Raises-10 reps@20lbs., 10 reps@25lbs., 10 reps@30lbs., 8 reps@30lbs.

Workout Time: 2 hour(s) 10 minute(s)
Workout Date: 410 days ago

P90x Chest and Back

Targeted strength and definition workout emphasizes two classic upper-body exercises.

 

409 days ago at 11:11alink