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#261
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![]() MONDAY: Week#4 Day #1 TT Gain Muscle and Lose Fat-Nov 2007 Program
Aug 20. WARMUP: A) T Squat - 12 B) Downward Dog pushup - 6 C) Stickup - 10 D) Sumo Squat - 12 E) Cross Crawl - 10/side F) 1 Leg RDL - 10/side G) Close Grip pushup -10........ ALL X 2 SPECIFIC WARMUP: 1A) DB Chest Press 35# X 9 X 2 1B) DB Squat 35# X 9 X 2 WORKOUT A: Reccomended reps in ( ). 1A) DB Chest Press (6)... 50# DB's ..12,12,11 1B) DB Squat (12)...65#DB's#...13,13,12 2A) DB Incline Press (8)...45# DB's...14,13,13 2B) DB Row (8)...60# DB...8,9,9 3A) Pushups (20)...20,22 3B) Underhand Inverted Rows (15)... 15,17 (Only 2 sets for 3A & 3B) Added a few reps here and there. INTERVAL WORKOUT (8) : "B". Bike- 20 sec's hard / 40 sec's rest, 6 minute warmup @ L16 (8) Intervals at L25 (Max resistance) / Active rest @ L16 6 minute cooldown @ L16 TOTAL: 20:00 mins / 3.85 mi / 176 cal's. |
#262
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![]() Hope your head is clearing Rob. Concetta
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#263
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![]() Much better than it was, but I put the handkerchief to good use this morning!!!!!!!!! The Saturday and Sunday did me good, though!
Last edited by RobB : 08-20-2012 at 04:23 PM. |
#264
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![]() Glad you're feeling better. Hope your weekend in IA was as beautiful as Nashville's.
__________________
__________________________________ Jollybeggar aka John “You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym |
#265
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![]() Hey, Great results John...........Craig should be putting up a page for that>>?? Rob
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#266
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![]() TUESDAY: Week#4 Day #2 TT Gain Muscle & Lose Fat- Treadmill Intervals.
Aug 21. Walked to the gym and back. 70 mins. Warmup 5 min @ 4.0mph....Everything at 3.0% grade. (12) Intervals at 8.5 / 45 sec's, with 45 sec's active rest @3.2 5 min cooldown min 29-34 @ 4.0 mph TOTAL: 34:00 mins / 2.94 mi / (Machine read out @ 92 cals LOL) I think the rest is pretty close though. |
#267
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![]() Thanks Rob. Hope you did great as well.
__________________
__________________________________ Jollybeggar aka John “You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym |
#268
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![]() Not as good as you..........put I keep a keep'in on!!!!!!!!!!!!!!!!
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#269
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![]() Hey Rob:
When does your contest end? Your workouts look good, as always... |
#270
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![]() Thanks kerry. Basically done now, if I get some pics taken.......
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