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  #21  
Old 09-23-2015, 12:51 PM
concetta27 concetta27 is offline
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Location: Budd Lake, NJ
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Wednesday 9.23 19/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 2
Workout B
Superset #1
1A) DB Reverse Lunge – 30 seconds per side-30lbs
15 seconds rest
1B) DB Push Press – 30 seconds-25lbs
Rest 30 seconds and go through 2 more times for a total of 3 circuits.
Circuit #1
2A) DB RDL – 40 seconds with a 3 second lowering phase-35lbs
20 seconds rest
2B) Stability Ball Jackknife – 40 seconds
20 seconds rest
2C) DB Step-ups – 40 seconds per side-30lbs
20 seconds rest
2D) Stability Ball Rollout – 40 seconds
Rest 30 seconds & repeat 2 more times for a total of 3 circuits.
Circuit #2
3A) KB Swing – 30 seconds-24kg
3B) Narrow-Stance Bodyweight Squats – 60 seconds
3C) Cross-Body Mountain Climbers – 30 seconds
Go through 2 times with no rest between exercises.
Rest 30 seconds between circuits
~1550-too much this week

Last edited by concetta27 : 09-24-2015 at 01:36 PM. Reason: calories
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  #22  
Old 09-24-2015, 01:37 PM
concetta27 concetta27 is offline
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Posts: 3,999
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Thursday 9.24 20/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 2
Recovery Day
24kg swings-30-5x
Walk-25 minutes
~1300

Last edited by concetta27 : 09-25-2015 at 12:44 PM. Reason: calories
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  #23  
Old 09-25-2015, 12:44 PM
concetta27 concetta27 is offline
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Location: Budd Lake, NJ
Posts: 3,999
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Friday 9.25 21/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 2
Workout C
Workout Circuit #1
1A) KB Deadlift(changed from DB squat) – 30 seconds with a 3 second lowering phase-16kgs
15 seconds rest
1B) Goblet Split Squat – 30 seconds per side-25lb
15 seconds rest
1C) DB Neutral-Grip Incline Chest Press – 30 seconds-25lbs
Rest 60 seconds & repeat 2 more times for a total of 3 circuits.
Workout Circuit #2
2A) DB CSR – 40 seconds with a 3 second lowering phase-30lbs
20 seconds rest
2B) DB Lying Triceps Extensions – 40 seconds-15lbs
20 seconds rest
2C) Prisoner Squat Jumps + Total Body Extensions – 20 seconds each
20 seconds rest
2D) Stability Ball Jackknife Pushups – 40 seconds
Rest 20 seconds and repeat 1 more time for a total of 2 circuits.
Workout Superset #1
3A) Jump Rope – 30 seconds-subbed with TBX
3B) Burpees with Double Jump – 30 seconds
Rest 15 seconds and repeat 2 more times for a total of 3 circuits.
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  #24  
Old 09-26-2015, 05:56 AM
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RobB RobB is offline
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I see you are back with a classic! Great work, too!!
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  #25  
Old 09-29-2015, 11:34 AM
concetta27 concetta27 is offline
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Monday 9.28 24/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 3
Workout A
Superset #1
1A) DB CSR – 40 seconds-30lbs
20 seconds rest
1B) DB Chest Press – 40 seconds with a 3 second lowering phase-30lbs
Rest 40 seconds & repeat 2 more times for a total of 3 supersets.
Circuit #1
2A) DB Row– 40 seconds per side-30lb
20 seconds rest
2B) DB Low-Incline Press – 40 seconds with 1-second squeeze at top of the press-30lbs-missed one set, had to switch to lower bench
20 seconds rest
2C) Goblet Squat – 40 seconds-30lb
20 seconds rest
2D) DB Incline Curl – 40 seconds-15lbs
Rest 50 seconds & repeat 2 more times for a total of 3 circuits.
Superset #2
3A) KB Swing – 30 seconds-24kg
3B) Prisoner Squat Jump – 15 seconds
Go through 3 times with no rest between exercises.
Rest 15 seconds between supersets.
~1200 calories
Tuesday 9.29 25/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 3
Recovery Day
24kg KB swings-30-5x
Walk-30 minutes
~1500

Last edited by concetta27 : 09-30-2015 at 12:25 PM. Reason: calories
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  #26  
Old 09-30-2015, 12:33 PM
concetta27 concetta27 is offline
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Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,999
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Wednesday 9.30 26/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 3
Workout B
Superset #1
1A) DB Reverse Lunge – 30 seconds per side-30lbs
15 seconds rest
1B) DB Push Press – 30 seconds-25lbs
Rest 30 seconds and go through 2 more times for a total of 3 circuits.
Circuit #1
2A) DB RDL – 40 seconds with a 3 second lowering phase-40lbs
20 seconds rest
2B) Stability Ball Jackknife – 40 seconds
20 seconds rest
2C) DB Step-ups – 40 seconds per side-30lbs-should be able to use more lbs, limited by grip
20 seconds rest
2D) Stability Ball Rollout – 40 seconds
Rest 30 seconds & repeat 2 more times for a total of 3 circuits.
Circuit #2
3A) KB Swing – 30 seconds-24kg
3B) Narrow-Stance Bodyweight Squats – 60 seconds
3C) Cross-Body Mountain Climbers – 30 seconds
Go through 2 times with no rest between exercises.
Rest 30 seconds between circuits
~1200

Last edited by concetta27 : 10-01-2015 at 12:23 PM. Reason: calories
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  #27  
Old 10-01-2015, 12:23 PM
concetta27 concetta27 is offline
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Location: Budd Lake, NJ
Posts: 3,999
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Thursday 10.1 27/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 3
Recovery Day
Walk-30 minutes
+2000-went on a wild and stupid binge. Horribly disappointed in myself.

Last edited by concetta27 : 10-02-2015 at 11:09 AM. Reason: calories
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  #28  
Old 10-02-2015, 11:07 AM
concetta27 concetta27 is offline
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Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,999
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Friday 10.2 28/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 3
Workout C
Workout Circuit #1
1A) KB Deadlift(changed from DB squat) – 30 seconds with a 3 second lowering phase-20kgs
15 seconds rest
1B) Goblet Split Squat – 30 seconds per side-30lb
15 seconds rest
1C) DB Neutral-Grip Incline Chest Press – 30 seconds-30lbs
Rest 60 seconds & repeat 2 more times for a total of 3 circuits.
Workout Circuit #2
2A) DB CSR – 40 seconds with a 3 second lowering phase-30lbs
20 seconds rest
2B) DB Lying Triceps Extensions – 40 seconds-15lbs
20 seconds rest
2C) Prisoner Squat Jumps + Total Body Extensions – 20 seconds each
20 seconds rest
2D) Stability Ball Jackknife Pushups – 40 seconds
Rest 20 seconds and repeat 1 more time for a total of 2 circuits.
Workout Superset #1
3A) Jump Rope – 30 seconds-subbed with TBX
3B) Burpees with Double Jump – 30 seconds
Rest 15 seconds and repeat 2 more times for a total of 3 circuits.
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  #29  
Old 10-05-2015, 01:25 PM
concetta27 concetta27 is offline
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Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,999
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Monday 10.5 31/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 4
Workout A
Superset #1
1A) DB CSR – 40 seconds-30lbs
20 seconds rest
1B) DB Chest Press – 40 seconds with a 3 second lowering phase-30lbs
Rest 40 seconds & repeat 2 more times for a total of 3 supersets.
Circuit #1
2A) DB Row– 40 seconds per side-30lb
20 seconds rest
2B) DB Low-Incline Press – 40 seconds with 1-second squeeze at top of the press-30lbs
20 seconds rest
2C) Goblet Squat – 40 seconds-30lb
20 seconds rest
2D) DB Incline Curl – 40 seconds-15lbs
Rest 50 seconds & repeat 2 more times for a total of 3 circuits.
Superset #2
3A) KB Swing – 30 seconds-24kg
3B) Prisoner Squat Jump – 15 seconds
Go through 3 times with no rest between exercises.
Rest 15 seconds between supersets.
Re-dedicating myself to better nutrition.
~1200

Last edited by concetta27 : 10-06-2015 at 12:59 PM. Reason: calories
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  #30  
Old 10-06-2015, 12:59 PM
concetta27 concetta27 is offline
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Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,999
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Tuesday 10.6 32/84
OS warm up(http://originalstrength.net/)
TT 2.0-ADVANCED–2K3 week 4
Recovery Day
Concept 2 rower
500 meters + 5 minutes
Walk-20 minutes
Had a look at menu to see how to set up some programs. Have not used the rower in years. Inefficient exercise, courtesy of Dan John.
~1300

Last edited by concetta27 : 10-07-2015 at 02:13 PM. Reason: calories
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