Homemade Gym Stuff BadAss

week 08

2010-03-01T09:19:00.000-08:00

WORKOUT 22: UPPER BODY WORKOUT
01.03.10

1. Bench Press: 66 x 6, 70 x 4, 76 x 2+2+2

2. Alternate 14DB bench (flat bench): 2x10 each arm

3. Standing Rope 16kg Towel “J” Pulldowns: 4x12

4. 3-Way “Shoulder Shocker”: 2x10 each (16plt front raise, 8DB side raises & Cubans)

5a. Timed 24KB Shrugs: 2 x 30sec (30+30 reps)

5b. Alt. 12DB Hammer Curls: 2x10each arm

(02.03.10)
6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending sets. Rest 60 seconds between sets. *6, 7, 8, 9, 10

WORKOUT 23: LOWER BODY WORKOUT

1. Deadlift: 120 x 6, 128 x 4, 140 x 2+

2. Split Squat Jumps (BW only): 3 x 20sec.

3a. DB RDL: 3x12

3b. Plank “shoulder touches”: 3x12 each shoulder

4. Single Leg “Speed Skater” Squats: 2x8 each leg

5. Tabata-style Bike: 20/10 . Repeat this 12-14 times.

WORKOUT 24: UPPER BODY WORKOUT

1. 32 Chin-ups (total reps) = chin-up max + 70% (1+3) 8 sets

2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps, drop 10lbs., 6 more reps)

3a. Seated DB “Modified Arnold Press”: 3x8

3b. Incline DB “cleans”: 3x10

4. Barbell Curls: 4x8

5. Core Circuit w/Med Ball: x2
    A) Spread Eagle Situps x 15
    B) Seated Twists x 20each side
    C) Pike Situps x 20

6. Barbell Push-ups, descending sets (“18 down to 1”)

week 07

2010-02-23T10:15:00.000-08:00

WORKOUT 19: UPPER BODY WORKOUT
22.02.10

1. Bench Press: 64 x 4, 66 x 7, 70 x 5, 74 x 10 (6+4)

2. Offset, Alternate Med Ball Push-ups (L+R Only): 2 x 10 & 8 (max reps)

3a. Seated Cable Rows (Towel grip): 3x10x36kg

3b. Lying 14DB triceps extensions: 3x10

4a. Cable Face Pull (2 second hold): 3x10x16kg (Towel grip)

4b. 14DB Zottman Curls: 3x10

5. 12KB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending sets. Rest 60 seconds between sets. *7, 8, 9, 10

WORKOUT 20: LOWER BODY WORKOUT
24.02.10

1. Kneeling Jumps (med ball): 5x5 (Still off support!)

2. Deadlift: 116 x 7, 124 x 6, 132 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x12 each leg (same weight as last week )

5. Tabata-style Biking: [20/10] 16 Rounds (Level 4)

WORKOUT 21: UPPER BODY WORKOUT
27.03.10

1. 28 Chin-ups (total reps) = chin-up max + 60% (1+3) 7 sets

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set x 48kg

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

(Reps 12 8 8)

3. Standing 16KB “Modified Arnold Press”: 3x8

4. YTWLs, 20 Seconds each x 2 sets (3DB)

5. Cable Curls: 3x12x16kg (Towel grip)

6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch x 15each side

(28.03.10)
7. Bodyweight Complex: 5 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5

week 06

2010-02-17T02:03:00.000-08:00

WORKOUT 16: UPPER BODY WORKOUT
15.02.10

1. Bench Press: 64 x 8, 68 x 6, 72 x 12 (8+4)

2. Offset, Alternate Med Ball Push-ups: 2 x max reps 6+8

3a. Seated Cable Rows (Double-D handle): 3x12x36kg

3b. Lying 12DB triceps extensions: 3x12

4a. Cable Face Pull (2 second hold): 3x12x20kg

4b. Zottman Curls: 3x12x12DB

5. 12DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending sets. Rest 60 seconds between sets. *7, 8, 9

WORKOUT 17: LOWER BODY WORKOUT
17.02.10

1. Kneeling Jumps (holding med ball): 4x5
(Failed! Did BW off stool - maybe hone technique on trampoline?)

2. Deadlift: 112 x 8, 120 x 6, 128 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x12

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x10 each leg

5. Tabata-style Skipping: 20/10 Repeat this 8-10 times. (16 Rounds)

WORKOUT 18: UPPER BODY WORKOUT
20.02.10

1. 20 Chin-ups (total reps) = chin-up max + 60%
Did Chin-ups (1+3)x7 [28 total] & Pullups (1+3)x4 [16 total]

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

    Did 42kg (Reps 16 8 6)

3. Standing 12KB “Modified Arnold Press”: 3x10 12 (Doh!)

4. Blackburns: 4 Positions, 15 Seconds each x 2 sets (2kg each hand)

5. Cable Curls: 3x15x16kg Towel grip (Need some grease for the pulleys)

6. Core Circuit: x 2
    A) V-ups x 20
B) Hip-ups x 20
   C) Alternating Toe Touch x 15 each side

7. Bodyweight Complex: 4 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5

week 05 deload

2010-02-08T14:51:00.000-08:00

WORKOUT 13: UPPER BODY WORKOUT
07 & 08.02.10 (Couldn't resist a WO on Sunday - incase I was too busy Monday!)

1. Bench Press: 48 x 5, 64 x 5 x 3

2. Flat 12KB Press: 2 x 15

3. Seated Cable Rows: 36 x 15 x 2

4. 32KB Shrugs: 2x20

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 2 sets. 8 reps.

WORKOUT 14: LOWER BODY WORKOUT
10.02.10

1. 12DB Squat Jumps: 4x6 (Couldn't resist upping weight/sets)

2. Deadlift: 80 x 5, 96 x 5

3a. 45 Degree Back Raises, BW only: 2x10 (Done 'singles' style)

3b. Seated MB Twists: 2x20 each side
      (+ Standing Band Abdominal Twists 3sets of 20 each side)

4. Steady State cardio: bike: 30min. @ 60-70% max HR
      (Level 4, 505Kcals)

WORKOUT 15: UPPER BODY WORKOUT
12.02.10

1. 20 Chin-ups (total reps)

2. Standing 12KB Military Press: 2 x 15

3. Incline 8DB rear delt flyes, pinkies up: 2x10

4. 16kg Barbell Curls: 100 total reps
     (15/10/15/20/15/10/15)

5. Core Circuit: x3
A) Pike Situps x20
B) Bicycle x 20
C) Side Plank x 30sec each side

(& Standing Band Abdominal Twists total 80 each side)

week 04

2010-02-02T10:23:00.000-08:00

WORKOUT 10: UPPER BODY WORKOUT
01.02.10

1. Bench Press: 68 x 5, 72 x 3, 76 x 1+2+1

2. Incline 12kg DB Press: 2 x Max Reps (25+25)

3a. Bent-over 1-Arm Rows: 2x8x16KB 2x8x20KB

3b. Triceps Rope Pushdowns: 4x8x20kg

4a. KB Shrugs (2 Sec Holds): 3x8x32kg

4b. Incline rear dealt flyes, pinkies up: 3x10x10/8/8/5

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets. Perform 10 reps of each exercise. Rest 60 sec.

WORKOUT 11: LOWER BODY WORKOUT
03.02.10

1. Deadlift: 124 x 5, 132 x 3, 148 x 1 (+½ rep!)

2. Bulgarian Split Squat Jumps: 5x5, holding 5kg DB’s
(Still very hard, balance wise!)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15

3b. Weighted Spread Eagle Sit-ups: 3x15x8kg

4. Alternating Forward Lunge, holding 10kg DB’s: 2x60 seconds (26+28)

5. Timed two-mile ride (3:49) Level 4 - 3:50

WORKOUT 12: UPPER BODY WORKOUT
05.02.10

1. 20 Chin-ups (total reps) = chin-up max + 70%

2a. Front Lat Pulldowns (Neutral Grip, Fat Grips): 2 x 36kg Max Reps (20+20)

2b. Standing DB Military Press (Neutral Grip): 2 x 12DB x Max Reps (25+25)

3. 1-Arm Cable Rear Delt Flyes: 4x10x4kg each arm (F-R-I-C-T-I-O-N-!)

4. “Run the rack” curls, palms up – 1 set (20KBx8, 16KBx8, 12DBx8, 10DBx8, 8DBx8, 5DBx8, 3DBx8)

5. Core Circuit: x2
A) Sprinter Sit-ups x 20
B) V-ups x 15
C) Pike Situps x 20
D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec.
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5

week 03

2010-01-27T09:34:00.000-08:00

WORKOUT 07: UPPER BODY WORKOUT
25.01.10

1. Bench Press: 66 x 6, 70 x 4, 76 x 2+3

2. Incline 12kg KB Press: 2 x Max Reps using the same weight (25 & 20)

3a. Bent-over 1-Arm 16KB Rows: 4x10 each arm

3b. Triceps Rope Pushdowns: 4x10x20kg

4a. 32kg KB Shrugs (2 Sec Holds): 3x10

4b. Incline rear dealt flyes, pinkies up: 3x12x10kg

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Absolute killer - grip gives out again halfway into cleans (Thick Bar)

WORKOUT 08: LOWER BODY WORKOUT
27.01.10

1. Deadlift: 120 x 6, 128 x 4, 140 x 2

2. Bulgarian Split Squat Jumps: 4x5 each leg (BW only)
Very hard to balance

3a. Stability Ball Hamstring Curls (keep hips up): 3x15

3b. Weighted Spread Eagle Sit-ups: 3x15x8kg

4. Alternating Forward Lunge, holding 10kg DB’s: 2x45 seconds
(20 & 18)

5. Timed two-mile ride : (3:49) 3:35

WORKOUT 09: UPPER BODY WORKOUT
29.01.10

1. 19 Chin-ups (total reps) = chin-up max + 60%

2a. 32kg Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (25 & 20)

2b. Standing 12kg KB Military Press (Neutral Grip): 2 x Max Reps (20 & 15)

3. 1-Arm Cable Rear Delt Flyes: 4x10x 4kg (Damn Friction!) each arm

4. “Run the rack” curls, palms up – 1 set (20KBx8, 16KBx8, 12DBx8, 10DBx8, 8DBx8, 5DBx8, 3DBx8)

5. Core Circuit: x2
   A) Sprinter Sit-ups x 20
   B) V-ups x 15
   C) Pike Situps x 15
   D) Hip-ups x 15

6. 100 Push-ups: (2:44) 1:25 - Felt 'Clicky' though.

week 02

2010-01-18T07:22:00.000-08:00

Workout 04: UPPER BODY WORKOUT
18.01.10

1. Bench Press: 64 x 7, 68 x 5, 72 x 3+4

2. Flat 10kg DB Press: 2 x Max Reps (w/same weight as last week)

3a. Seated Overhand Grip Cable Rows: 4x12x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x12x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x12

4b. 10kg DB Lateral Raises: 3x12

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Grip 'goes' halfway through hang cleans - 32kg doesn't seem much; until you try it!

Workout 05: LOWER BODY WORKOUT
20.01.10

1. DB Squat Jumps, holding 8kg DB’s: 4x6

2. Deadlift: 116 x 7, 124 x 5, 132 x 3

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x12

3b. Seated MB Twists: 3x15 each side

4. Timed two-mile ride: (3:47) 3:49

Workout 06: UPPER BODY WORKOUT
22.01.10

1. 18 Chin-ups (total reps) = chin-up max + 50% [5 sets of 1+3 Incl. 30 sec rest Total reps = 20]

2a. 28kg Front Lat Pulldowns (Wide, overhand): 2 x Max Reps (w/same weight as last week)

2b. Standing 10kg DB Military Press: 2 x Max Reps (w/same weight as last week)

3a. 10kg “Rolling” triceps extensions: 5x8

3b. 10kg Hammer Curls (both arms same time): 5x8

4. Core Circuit: x2
A) Pike Situps x20
B) Bicycle x 30 Total
C) Side Plank x 30sec each side

5. 100 Push-ups: (1:40) 2:44

week 01

2010-01-11T06:56:00.000-08:00

Workout 01: UPPER BODY WORKOUT
11.01.10

1. Bench Press: 60 x 8, 64 x 6, 70 x 4+

2. Flat 10kg DB Press: 2 x Max Reps use same weight (20-25 reps on the 1st set.)

3a. Seated Overhand Grip Cable Rows: 4x15x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x15x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x15

4b. 10kg DB Lateral Raises: 3x15

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat):
2 sets. 10 reps each. Rest 90 sec.

Workout 02: LOWER BODY WORKOUT
13.01.10

1. DB Squat Jumps, holding 5kg DB’s: 4x6

2. Deadlift: 112 x 8, 120 x 6, 128 x 4

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x15

3b. Seated 5kg MB Twists (feet off ground): 3x20 each side

4. Timed two-mile ride: (3:25 Test) 3:47

Workout 03: UPPER BODY WORKOUT
15.01.10

1. 18 Chin-ups (total reps) = Chin-up max + 50%

2a. 28kg Front Lat Pulldowns (Wide, o/hand): 2 x Max Reps (20-25 Reps 1st Set, 10-20 2nd Set)

2b. Standing 10kg DB Military Press: 2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)

3a. 10kg Rolling triceps extensions – 4x8

3b. 10kg Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
A) Pike Situps x20
B) Bicycle x 30 Total
C) Side Plank x 30sec each side

5. Timed 100 push-ups: (2:09 Test) 1:40