bike – 24 min+1 min intense, 5 pull-ups, 10 pull-up, 2 min rest
lower body workout:
Front squat: 5 sets of 5 reps, 90lbs
reverse crunches: 3 sets of 15
I am finally getting used to proper form on the front squat.
bike – 24 min+1 min intense, 5 pull-ups, 10 pull-up, 2 min rest
lower body workout:
Front squat: 5 sets of 5 reps, 90lbs
reverse crunches: 3 sets of 15
I am finally getting used to proper form on the front squat.
bike 20 min, NO pull-ups
upper body workout:
superset DB shoulder press (30lbs DBs) and BB (106lbs BB) reverse grip bent-over rows, 5 sets of 5 reps, 90 secs rest.
3 sets of 15 reps, reverse crunches, 60 sec rest.
Total rest day, no bike or pull-ups
bike – 25 mins, 5 pull-ups, 2 min rest, 10 pull-ups
lower body workout:
superset bulgarian split squats (2 10lbs DBs) and step-up (2 10 lbs DBs), 3 sets 15 reps, 30 sec rest.
3 sets of 15 reverse crunches, 60 sec rests
note: very good burn achieved in hamstrings and quads
stationary bike, 25 mins, pull-ups 6, 2 min rest, then 10 (max reps).
upper body workout:
superset push-ups and narrow grip bent-over rows with 1 in rests:
for rows, 110lbs, 10 reps
for push-up: bodyweight, starting with 8 reps, then 10, 11, 12, and 13.
3 sets of 15 reverse crunches.
I need to increase the reps on my push-ups to at least 10. I also need to increase the
weight on bent-over row.
Sationary bike, 25 min, 6 reps of pull-ups, 2 min rest, then 10 reps.
Rest day.
Stationary 25 m, 5 pull-ups, 10 pull-up(max). I beat my previous one-set max for pull-ups today.
Rest day.
Stationary bike,25min, 5 pull-ups, 2 min rest, 9 reps(max).
Lower body workout. Just 4 sets of 10 reps, 60 secs rest, deadlift shrug(100lbs). The deadlift shrugs really worked my legs which were already tired from the stationary bike. I think I can safely increase the weight to 106 or 110lbs next time and still maintain good form.
Not much of a difference in these pics since I exercised intensely from mid-January to mid-February then didn't do anything until mid-May. The first pic is from early January 2006, the second is from May 25, about 2 weeks into my new program:
Early January:
May 25:
AM routine: 25 minutes on stationay bike, 5 pull-ups, 9 pull-ups (max reps).
Upper body workout:
superset close-grip push-ups and high pulls(60lbs). 4 sets of 10 reps, 60 secs rest of each exercise. Ended with reverse crunches, 3 sets of 15 reps, 60 secs rest.