Call it on the fly


Work out of the day 5/25/10
May 25, 2010, 11:23 pm
Filed under: training

The recent workout regimen has been consisting of plyometric and explosive workouts to strength and endurance. Today’s workout is a strength and endurance workout catered to legs and shoulders. Alternate each week from plyo to strength and conditioning.

7 am: Breakfast.

Today I had my sexual oatmeal again but tweaked it a little. ¾ cup of oats, 1 scoop of vanilla protein powder, a heaping tablespoon of peanut butter and ½ cup of Greek yogurt. Greek yogurt has twice the amount of protein as regular yogurt with 1 cup having 24 grams! It’s a little bland but I sprinkled cinnamon on it and was lovin’ the lord. Of course this meal goes hand in hand with 2 cups of coffesta, and in case you forgot that’s 2 parts coffee 1 part fiesta. 240 mg caffeine,  36 grams carbohydrates, and 37 grams protein.

Warm up

Agility drills on the agility ladder.

30 seconds jump rope with high knees right into 30 seconds high knees with 6 lb dumbells alternating shoulder press. High intensity for 3 sets. Zero rest in between sets.

Barbell squats

Add powerlifting chains to the inside of the barbell before adding the plates. The chains add resistance as you lower yourself and rise again more chain comes up off the  ground making the up phase that much more difficult. I’m not sure how much each set of chains weighs, I’d guess between 30 and 40 lbs.

Set 1. 225 lbs, 6 reps.  (not including chains)

Set 2. 275 lbs, 5 reps.

Set 3. 315 lbs, 4 reps.

Set 4. 335 lbs, 3 reps.

Set 5. 345 lbs, 1 rep.

*For the record Davey squatted 405 lbs, that’s 4 plates per side not including chains!

Barbell shoulder press

Move the upright seat into position in the squat rack and keep the chains on for a set of heavy shoulder press. Do 2 sets heavy for 4-6 reps. Then lighten the load and do 2 sets for 12-16 reps.

Super set 1

Plie squats

Plie squats or sumo squats require a wider stance with your feet pointed outwards. Still lower yourself to 90 degrees on the downphase and breathing out on the up.  Do 100 reps and switch right into…

Front/Lateral raise

With manageable dumbells alternate with each rep from a lateral raise to a front deltoid raise. 40 reps total.

Do each super set 3 times with zero/minimal rest. Total 300 squats and 120 front/lateral raises.

Super set 2

Hamstring curls. 30 reps.

Upright rows. 30 reps

Calf raises. 30 reps

Do each super set 3 times. Minimal rest.

Super set 3

Swiss ball bridge hamstring curl. 12 reps

Swiss ball hip bridges. 20 reps

Shoulder shrugs. 20 reps

Do each super set twice. Zero rest.

Post workout snack of a banana and a scoop of protein. Complete with stretching and a nap shortly thereafter. Fun!

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1 Comment so far
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You’ve done it once more. Superb read.

Comment by Jacques Freeman




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