These guys are working harder than us all the time. Think about this when you're sucking on your own hill.
Note to Mason Parkinson and Travis Benner - given your silence, we're all pretty much assuming you have something to hide. GET IT TOGETHER LADIES!
Today I started with high intensity interval training (HIIT) for 15 min. varying speed and %grade from 4.0 MPH to 12.0 mph and from -3% to 25% grade. I then went into my workout, starting with pneumatic pressured curl-up (like seated crunch) at 60lbs of pressure and a count of 25. Straight into standing jump squats for a count of 12 (except for last one which was 20). After that I did weighted bear crawl with 50lbs dumbbells in each hand for a distance of 50ft. and 20sec. rest at each end for a total of 4 laps. Then on to hanging pendulums (in flexed pull-up position swing legs from side to side 2 sec. up 2 sec. down), which I did a 20 per set for a total of 4 sets with no more than 30 sec. rest in between. Last super set I did was on a swiss ball (SB). Kneeling on the SB without touching the ground to hit core stabilizers, I took a 25lb plate and did russian twist(weight is straight out in front of you just under shoulder high, and twisting the trunk from side to side). I hit both sides first before I count a rep. I did 10, 10, 12,and 15. I combined these with front raises (still on the SB and still with the 25lb plate), keeping rest to only the time it took to reset my balance on the SB. I did the same reps for this as I did the Russian twists (10, 10, 12, and 15). I finished with 15 min of HIIT.
ReplyDeleteFor Previous work-outs in no particular order: 20 min HIIT for warm up. Starting with super set of flat bench chest press (FCP) and weighted pull-ups. Chest press at 135lbs for 15 reps straight into body weight(BW) pull-ups 15 also. Then 185lbs FCP for a count of 12, into BW+35lbs pull-ups for 12 reps. Last set was 225lbs FCP for 10 reps, and BW+45lbs pull-ups for a count of 10. Rest was a 1min after each super set, but no more than 30sec in between. Next was super set of incline chest press (ICP) and bent rows. Weight started at 145lbs and progessed to 205lbs over three sets. For bent row I used a 100lbs DB the entire time and did 10 each side (except for last I went to failure, which was 14 each side). next and last super set was plyo seated row(I pull the weight hard and quick enough to put slack on the cable, then let the weight fall and resume tension on the cable, this is done with focus on the back and not letting the weight pull me foward when tension is back) and chin splitter push-ups(I start from standing fall forward and push off from the seated row bench) I do 3 to 4 sets with 10 to 15 reps. Then HIIT on rowing machine varying resistance and pulls per min. for 10 min. That covered chest this week.
ReplyDeleteFor legs I started with HIIT on the treadmill for 15 min. then I went to over head squats (OHS) super setted with bench step-ups with 50lbs DB in each hand. The weight on the OHS was 135lbs and reps ranged from 10 to 15 over 4 sets. For the step-ups I broke down the reps 5 right leg, 5 left leg, 5 right leg, and 5 left leg over 4 sets. Not going to lie I want to throw up after this. Next I went on to the leg press where I start with 800lbs., then 980lbs., next 1050lbs and last 1050lbs again. the reps went 15, 12, 10, and 8. I had 2 to 2 1/2 min rest in between to let muscles recover. for the last exercises I super set leg ex. with leg curls at 95lbs., 115lbs., and 135lbs. This is all done as a negative exercise, meaning I both legs to start and at apex I remove one leg (alternating legs each rep) and slowly bring the weight to rest. I finished with HIIT on the treadmill for 20min. I did this work out last sat.
Travis is the winner.
ReplyDeleteHad a great workout after work last night. I started with 10min HIIT(I held 12 mph 3 time for 1 min each time and held 8 mph at 12% grade for 2 min). First exercises were a super set of deep squat front raises with a 45lbs plate paired with flexed mountain climbers(elbows at 90 deg) for a count of 20. This was done without rest for a total of 3 sets. Next super set was core board truck divers(push-up position with feet spread wide and twisting core board till resistance is to much then back out slowly) paired with Brazilian crunches (done in push-up position take right knee to left elbow, left knee to right elbow, right knee to right elbow, left knee to left elbow for a count of 1). The reps for these sets went 10, 12, 15. last super set was side plank reach thoughs and Turkish get ups with a 25 pound plate for 3 set of 10 (10 each side for the side plank reach through). To end I did a HIIT for 12min never letting my speed go under 7 mph until last min which was at 4 mph.
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