Saturday, February 26, 2011
Friday, February 25, 2011
Thursday, February 24, 2011
Saturday, February 19, 2011
doggcrapp b1
Exercise Sets Reps
(50&bent grip bar) x (10,10,10) Barbell curl 1 20-30 RP
35 x (10, 10) (per arm) Hammer curl 1 11-20 SS
290x12&"top flexes" Standing calf raise 1 10-12 SS*
100x5,5,5,5 Glute-ham raise 1 15-20 RP
200x10, 260x10, 290x10 Leg press 2 4-8 SS +WM
* Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep.
(50&bent grip bar) x (10,10,10) Barbell curl 1 20-30 RP
35 x (10, 10) (per arm) Hammer curl 1 11-20 SS
290x12&"top flexes" Standing calf raise 1 10-12 SS*
100x5,5,5,5 Glute-ham raise 1 15-20 RP
200x10, 260x10, 290x10 Leg press 2 4-8 SS +WM
* Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep.
Monday, February 14, 2011
speed work
60/120's at sulinski field (next to rockwell hall gymnasium)
we sprinted for 60 seconds, then jogged for 120 seconds, alternating continuously, for a total of 25 minutes. i ran almost 3 miles.
we sprinted for 60 seconds, then jogged for 120 seconds, alternating continuously, for a total of 25 minutes. i ran almost 3 miles.
Saturday, February 12, 2011
doggcrapp a2
i'm sticking to doggcrapp this week, but next week my army physical training is going to interfere. can't wait to get back to my civilian life and do my own thing at the gym.
91# x 20 Dumbbell flat bench press Rx 20-30 RP
74# x 15 Barbell seated military press Rx 11-15 RP
diamond pushups (substitution) x 15 Close-grip bench press Rx 11-15 RP
dips (substitution) x 20 Hammer Strength pulldown machine Rx 15-20 RP
114# x 10 Barbell bent-over row Rx 10-12 SS
91# x 20 Dumbbell flat bench press Rx 20-30 RP
74# x 15 Barbell seated military press Rx 11-15 RP
diamond pushups (substitution) x 15 Close-grip bench press Rx 11-15 RP
dips (substitution) x 20 Hammer Strength pulldown machine Rx 15-20 RP
114# x 10 Barbell bent-over row Rx 10-12 SS
Friday, February 11, 2011
Thursday, February 10, 2011
hatha yoga
marched my ass over to rockwell snow to go to the yoga class and it was cancelled! harumph! thank the lordy for the internet...
this guy's voice is annoying, but it is a very good pace, if you have a full hour to do some yoga.
this guy's voice is annoying, but it is a very good pace, if you have a full hour to do some yoga.
Wednesday, February 9, 2011
Monday, February 7, 2011
dante trudel's doggcrapp workout
Workout A1
RepsxWeight# Exercise
10x126# Barbell Incline Bench Press
15x84# Dumbbell Seated Military Press
15 1/2 way, 15 standing# Dip
15x Reverse Pullups
5x126,5x172# Deadlift
RepsxWeight# Exercise
10x126# Barbell Incline Bench Press
15x84# Dumbbell Seated Military Press
15 1/2 way, 15 standing# Dip
15x Reverse Pullups
5x126,5x172# Deadlift
army physical fitness test
i did well on my run, and my situps were okay, but really unhappy with my pushup score. somehow i did 7 reps less than last time.
pushups - 52 reps - 74pts
situps - 60 reps - 76pts
2 mile run - 13:23 - 99pts
249pts total
pushups - 52 reps - 74pts
situps - 60 reps - 76pts
2 mile run - 13:23 - 99pts
249pts total
Thursday, February 3, 2011
Wednesday, February 2, 2011
'power' yoga
cheesy yoga dude "rodney yee". he moves too quickly through all the exercises, but i guess if you're looking for a semi-quick yoga routine, it could work. otherwise, i would look for something a little slower.
this was sorely needed, after this mornings sprint sessions. hopefully my hamstrings, quads, and calves won't be as sore tomorrow as if i hadn't done any of this.
http://www.veoh.com/browse/videos/category/sports/watch/v3993945RxBaNeZ9
this was sorely needed, after this mornings sprint sessions. hopefully my hamstrings, quads, and calves won't be as sore tomorrow as if i hadn't done any of this.
http://www.veoh.com/browse/videos/category/sports/watch/v3993945RxBaNeZ9
get some abs
my coworker swears this is how you get abs. it seems to have worked:
http://m.gizmodo.com/5709916/4+hour-body-+-six-minute-abs
The Myotatic Crunch
1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.
2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).
4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.
5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands.
The Cat Vomit Exercise
1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don't arch your back or strain your neck.
2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you'll use gravity to provide resistance.
3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.
4. Inhale fully through the nose after the 8-12 second hold.
5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.
http://m.gizmodo.com/5709916/4+hour-body-+-six-minute-abs
The Myotatic Crunch
1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.
2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).
4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.
5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands.
The Cat Vomit Exercise
1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don't arch your back or strain your neck.
2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you'll use gravity to provide resistance.
3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.
4. Inhale fully through the nose after the 8-12 second hold.
5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.
some good ideas...
there are some cool ideas in here, on developing and adding mass to your upper back and rear shoulders:
http://www.menshealth.com/fitness/back-exercises
week 1:
deadlift
pullup
back raise
week 2:
deadlift
inverted row
lat pulldown
week 3:
scapula pulldown
barbell shrugs
back raise
week 4:
face pull (lat pulls at face level)
lat pulldown
back raise
http://www.menshealth.com/fitness/back-exercises
week 1:
deadlift
pullup
back raise
week 2:
deadlift
inverted row
lat pulldown
week 3:
scapula pulldown
barbell shrugs
back raise
week 4:
face pull (lat pulls at face level)
lat pulldown
back raise
Tuesday, February 1, 2011
tacfit yoga
tacfit recovery/cool-down drill:
http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library
http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library
apft prep
wide pullup x 3
normal pullup x 5
side pullup x 6 (3 each side)
dips (-40#,-30#,-20#) x 10reps
bent leg raises 3 x 10
yoga ball situps: 3 sets of 20, 1 set of 60
overhead arm raise (50# x 10 reps) x 3 sets
dip machine (100# x 10reps) x 3 sets
normal pullup x 5
side pullup x 6 (3 each side)
dips (-40#,-30#,-20#) x 10reps
bent leg raises 3 x 10
yoga ball situps: 3 sets of 20, 1 set of 60
overhead arm raise (50# x 10 reps) x 3 sets
dip machine (100# x 10reps) x 3 sets
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