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  #21  
Old 06-18-2011, 01:06 PM
GillianM GillianM is offline
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workouts look great concetta. well don on being so consistent.

Have a good weekend and keep up the good work!

G xx
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  #22  
Old 06-20-2011, 02:26 PM
concetta27 concetta27 is offline
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Monday 6.20 26/84 Workout A
1A) Barbell Split Squat (8/side) long bar+5lb/sd
1B) Underhand Inverted Row 12,12,12
2A) DB 1-Arm Push Press (8/side) 25lb DB
2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side) 16kg KB
3A) DB/KB High Pull (8) 12kg KB
3B) SB Rollout/(12)
3C) Dec C-G Pushup 12,12,12
3D) MB Chop (15/side) front only, 20lb DB, 15,15,15
30s rest, repeat 2x more
4) C-S BW Squat (20sec-10sec) 8x
Increased weights on squats, press and reverse lunge. Tried 16kg high pull, not happening. Fasted 18 hrs yesterday, then ate too much. Have to stop that behavior.
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  #23  
Old 06-21-2011, 07:16 PM
concetta27 concetta27 is offline
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Tuesday 6.21 27/84 Workout B
Start with the general bodyweight warm-up circuit then move into the workout.
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) Kettlebell Swings–20 reps-20kg
2) Spiderman Pushup-10 reps per side (2-1-1)
3) Box Jump–8 reps
4) Stability Ball Jackknife–20 reps (1-0-1)
5) Stability Ball Leg Curl–20 reps (1-0-1)
6) Grasshopper Pushup–12 reps per side (1-0-1)
7) Rear-Deltoid Fly–10 reps (2-0-2) 8lbs/sd
8] 1-Arm KB Squat & Press–12 reps per side (1-0-1) 8kg
9) Spiderman Climb–15 reps per side (1-1-1)
10) Shuttle Sprint–15 seconds
1.5x more. Push ups got to me. This is one tough workout.
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  #24  
Old 06-21-2011, 10:45 PM
galaxy galaxy is offline
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Quote:
Originally Posted by concetta27 View Post
Tuesday 6.21 27/84 Workout B
Start with the general bodyweight warm-up circuit then move into the workout.
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) Kettlebell Swings–20 reps-20kg
2) Spiderman Pushup-10 reps per side (2-1-1)
3) Box Jump–8 reps
4) Stability Ball Jackknife–20 reps (1-0-1)
5) Stability Ball Leg Curl–20 reps (1-0-1)
6) Grasshopper Pushup–12 reps per side (1-0-1)
7) Rear-Deltoid Fly–10 reps (2-0-2) 8lbs/sd
8] 1-Arm KB Squat & Press–12 reps per side (1-0-1) 8kg
9) Spiderman Climb–15 reps per side (1-1-1)
10) Shuttle Sprint–15 seconds
1.5x more. Push ups got to me. This is one tough workout.
HI Concetta

training looks good, that workout is tough man! well done on sticking with the programme might have to try that one when I finish booty for wife. But I think you are a lot stronger than me, I still haven't mastered the pull ups!

keep up the great work
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  #25  
Old 06-22-2011, 11:28 AM
concetta27 concetta27 is offline
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Wednesday 6.22 28/84 Recovery Day
Warm up
BW squats-10
W, Y, T's on SB-10
Band pulls-25
Shoulder stretch-10s
repeat 3x more
3 chin ups
Farmer walks-16.4 laps around inside track=1 mile-1 lap ~322'
1 lap each with 2-20kg, 16kg, 12kg and 8kg KB
Stretching to finish
Completed 36hr fast this AM.

Last edited by concetta27 : 06-22-2011 at 11:32 AM. Reason: fast
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  #26  
Old 06-22-2011, 11:50 AM
gilbertTT's Avatar
gilbertTT gilbertTT is offline
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Quote:
Originally Posted by concetta27 View Post
Wednesday 6.22 28/84 Recovery Day
Warm up
BW squats-10
W, Y, T's on SB-10
Band pulls-25
Shoulder stretch-10s
repeat 3x more
3 chin ups
Farmer walks-16.4 laps around inside track=1 mile-1 lap ~322'
1 lap each with 2-20kg, 16kg, 12kg and 8kg KB
Stretching to finish
Completed 36hr fast this AM.

Concetta,

Great job on the workouts and the Fasting!!! I started this workout this week and some of these moves are so odd to me. The Underhand Inverted Row and that Grasshopper thing. I think I need to go back and watch the videos to make sure I am doing them correctly.

Have a great day,

MattyG
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  #27  
Old 06-23-2011, 04:48 PM
concetta27 concetta27 is offline
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Thursday 6.23 29/84 Workout C
1A) Deadlift (10) long bar/20lbs/sd
1B) DB Alt Chest Press (8/side) 25lb ea
30s rest repeat 3x more
2A) 1-Leg Squat (10/side)
2B) DB 1-Arm CSR (8) 25lbs
30s rest, repeat 2x more
3A) Chin-up 2,1,1
3B) Dips machine assisted, 50lb, 13,12,11
Interval Training on Bike
• 3-minute warm-up at a 3/10 intensity level.
• 30 seconds at an 8/10 intensity level.
• 30 seconds at a 3/10 intensity level.
• Repeat for a total of 6-10 intervals
• 5-minute cool-down at a 3/10 intensity level.
8x L3 rest, L12 work
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  #28  
Old 06-28-2011, 09:07 AM
concetta27 concetta27 is offline
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Friday 6.24 30/84 Workout D
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) KB 1-Arm Snatch–6 reps per side 12kg,12kg,12kg
2) Lateral Jump–6 reps per side
3) Double KB Front Squat– reps (3-0-1) 8kg/sd
4) Pullup–3 reps short of failure (3-0-1) machine assisted(60lb) 10,9,8
5) Turkish Get-up–5 reps per side 8kg, 8kg, 8kg
6) Piston Row–12 reps per side (1-0-1) 25lb/sd
7) X-Body Mountain Climber–10 reps per side (1-0-1)
8) Kettlebell Swing–20 reps 20kg
9) sub:close grip push ups–8-12 reps (2-0-1) 10,10,10
10) DB Biceps Curl–8-12 reps (2-0-1) 20lb/sd 10,10,10
Repeat 2x more. Not sure of pull up #'s.
Monday 6.27 33/84 Workout A
1A) Barbell Split Squat (8/side) long bar+10lb/sd
1B) Underhand Inverted Row 13,13,13
2A) DB 1-Arm Push Press (8/side) 25lb DB
2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side) 16kg KB
3A) DB/KB High Pull (8) 12kg KB
3B) SB Rollout/(12)
3C) Dec C-G Pushup 13,13,13
3D) MB Chop (15/side) front only, 25lb DB, 15,15,15
30s rest, repeat 2x more
4) C-S BW Squat (20sec-10sec) 8x
Tuesday 6.28 34/84 Workout B
Start with the general bodyweight warm-up circuit then move into the workout.
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) Kettlebell Swings–20 reps-20kg
2) Spiderman Pushup-10 reps per side (2-1-1)
3) Box Jump–8 reps
4) Stability Ball Jackknife–20 reps (1-0-1)
5) Stability Ball Leg Curl–20 reps (1-0-1)
6) Grasshopper Pushup–12 reps per side (1-0-1)
7) Rear-Deltoid Fly–10 reps (2-0-2) 8lbs/sd
8] 1-Arm KB Squat & Press–12 reps per side (1-0-1) 8kg
9) Spiderman Climb–15 reps per side (1-1-1)
10) Shuttle Sprint–15 seconds-30s
repeat 2x more.
I will not miss WK B. Last set of grasshopper push ups were slow.
Need to find a new WK. Gym will be closed July 4.
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  #29  
Old 06-29-2011, 01:43 PM
concetta27 concetta27 is offline
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Wednesday 6.29 35/84 Recovery Day
Warm up
Forward lunges-8/sd
Arm crosses-10/sd
Leg swings-10/sd
W, Y, T's on SB-10/ea
repeat 1x more
Farmer walks-16.4 laps around inside track=1 mile-1 lap=~322'
1 lap each with 2-24kg, 20kg, 16kg, 12kg and 8kg KB
20 shoulder band pulls between each lap
Stretching to finish
Ended 22 hour fast at noon. Starving.

Last edited by concetta27 : 06-30-2011 at 09:00 AM. Reason: fast
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  #30  
Old 06-30-2011, 09:06 AM
concetta27 concetta27 is offline
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Thursday 6.30 36/84 Workout C
1A) Deadlift (10) long bar/25lbs/sd
1B) DB Alt Chest Press (8/side) 25lb ea
30s rest repeat 3x more
2A) 1-Leg Squat (10/side)
2B) DB 1-Arm CSR (8) 30lbs
30s rest, repeat 2x more
3A) Chin-up 2,1,1
3B) Dips machine assisted, 50lb, 13,12,11
Interval Training on Bike
• 3-minute warm-up at a 3/10 intensity level.
• 30 seconds at an 8/10 intensity level.
• 30 seconds at a 3/10 intensity level.
• Repeat for a total of 6-10 intervals
• 5-minute cool-down at a 3/10 intensity level.
8x L3 rest, L13 work
Up to 50lbs on dead lift. BW dead lift will be a long time coming. Intervals were not very intense. Felt OK during WK, did my best. One more day, then new program.
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