motvation

All posts tagged motvation

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

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Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 191.2 lbs  

Stress6/10 – Sleep8/10  – Nutrition9/10 – Energy: 7/10 – H2O: 8/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 190.0 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy7/10 – H2O9/10

Warm Up 

– FST Great 8 
 Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift
2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 

1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 

1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Workout – Tuesday May 9th, 2017 – Today worked on some low bar good mornings, right side still feels a bit weaker, but really coming along. Next some 2×4 chin ups, right side here also feels a bit weaker, but really starting to get control over that right shoulder blade. Followed that up with some 2×4 row and some arm flexor work.

Weight – 186.25lbs  HRV – 7 Sympathetic

Stress: 5/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Ladder Work x 10mins 

B – Wide Leg Low Bar Good Morning 4 Sets x 8-10  @ 4111 + 1 Set x 20 Touch Jacks
(
Rest 2mins b/w sets)

C – 2×4 Chin Ups 4 Sets x AMRAP
(Rest 2mins b/w sets)

D – 2×4 Pulley Row 3 Sets x 8-12 @ 4012 + 1 AMRAP @ 50% 
(Rest 2mins b/w sets)

E – Single Arm Preacher Curl 3 Sets x 6-8 @ 4011
(Rest 45s b/w arms)

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Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs  HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 7/10 – Energy: 8/10 – H2O: 8/10

A – Side Shuffle 3 Sets x 60s 
(Rest 60s b/w sets)

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(
Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

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Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

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Workout Saturday March 18th, 2017 – Today Tabata flow exercises, Dual Kettlebell swings, Db Bent Over Board Row, Barbell Roll Outs, and some Hammer Curls to finish.  Needless to say today is all about posterior chain work, mid-line stability and with a focus on pulling muscles.  

Weight – 180.5lbs  HRV – 8 Sympathetic

Stress: 4/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Tabata Flow 2 Sets x 20s (10s Rest) for each exercise
A1 – Straight Arm Side Plank Left 
A2 – Straight Arm Side Plank Right

A3 – Push Up Position Side Swipes
A4 – High Knee Running
A5 – Fast Cycle Jumps  

B – Dual Russian Kettlebell Swing 8 Sets x 10
(Rest 60s b/w sets)

C – Db Board Row 4 Sets x  AMRAP in 30s 
(Rest 2mins b/w sets)

D – Barbell Roll Outs 3 Sets x 8-12 @ 3111
(Rest 90s b/w sets)

E – Db Close Hammer Curl 3 Sets x 8-12 @ 3011 + 1 AMRAP @ 20-50%
(2mins)

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Workout – Feb 2nd, 2017

Workout Feb 2nd, 2017

Workout Feb 2nd, 2017

Today’s Workout: Feb 2nd, 2017 – Today some jump rope and higher repetition box jump, the priority being continued progress on handstand and some accessory work on chain pull aparts and incline fly’s.  

Weight – 187.5lbs  HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 4 Sets x 50 UNBROKEN Double Under’s
(90s b/w sets)   

B – 24” Box Jump 3 Sets x 20 UNBROKEN, directly after last set 20 alternating jump lunges
(Rest 90s b/w sets)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Db Incline Fly 3 Sets x 10-15 @ 3010
(Rest 10s then proceed to D2)
D2 – Chain Pulley Pull Apart 3 Sets x 10-15 @ 3011
(Rest 10s then proceed to D3)
D3 – Ab Sling Hip Raise 3 Sets x 12-20
(Rest 60s then proceed to D1)
 

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Workout – January 23rd, 2017

01 - Jan 23, 2017

Today’s Workout: January 23rd, 2017 – Today working on some imbalances between my right and left legs, some decline bench press, some pulley side shoulder raise and tricep work. 

Weight – 189.5lbs  HRV – 6 Sympathetic

Stress: 5/10 – Sleep:87/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 8/10

A – Running 4 Sets x 30s (30s)   

B – Pulley Assisted Pistol Squat 3 Sets x 10-15/leg @ 4011, last set add 1 set per leg of Skater Squat
(Rest 60s b/w Legs)

C – Decline Pulley  Fat Grip Bench Press  4 Sets x 4-6 @ 4011, last set is  a triple dropset
(Rest 2mins b/w sets)

D – Single Arm Ab Sling Pulley Side Shoulder Rasie 3 Sets x 8-12 @ 3011, last set is a triple dropset  
(Rest 60s b/w arms)

E – Single Arm Incline Pulley Tricep Extension  3 Sets x 7-9 @ 3011, last set is a triple dropset 
(Rest 60s b/w arms)

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