Goals: Increase work capacity, lose weight, become a better leader
Length: 12 weeks-3 mini cycles within and will be using
Cycle 1 -
Day 1, 3x10 90 second RI
Day 2, 2x20 60 second RI
Day 3, 2x15 30 second RI
Cycle 2-
Day 1, 3x12 60 second RI
Day 2, 2x20 30 second RI
Day 3, 1x15 NO RI
Cycle 3-
Day 1, 3x15 60 second RI
Day 2, 2x25 30 second RI
Day 3, 1x20 NO RI
Breakdown: 3 days of weights 3 days of HIIT
Sunday-Cardio
Monday-OFF
Tuesday-Weights
Wednesday- Cardio
Thursday-Weights
Friday- Cardio
Saturday- Weights
Weight Training Warm up- 10 yards
Walking Sole Touches
Lunges (Forward, Backward, and sideways)
Inchworm
Workout A- RI 60
a1)Squat
a2)DB Bench
b1) DB Single Leg Deadlift
b2) BW Rows
c1) Hammer Curls
c2) Prone Jackknifes
Workout B- RI 60
a1) Deadlift
a2) Standing DB Military
b1) Split Squat
b2) Lat Pulls
c1) Pushdowns
c2) Planks- 3x60 seconds
Cardio
Week 1-4
5 min Warm up
1 min hard
2 min easy x 4
5 min cool down
Week 5-8
5 min warm up
30 sec hard
1 min easy x 8
5 min cool down
Week 5-8
5 min warm up
1 minute hard
30 seconds easy x8
5 min warm up
Please critique I plan on starting this Sunday 12-16-07
Any critiques wanted no matter how small
Posted by: WantItBad
Fuck it im starting today...lol
Tredmill
Warm Up-walked 3 minutes @ 3mph Jog 2minutes @ 5 MPH
Work-
Run @ 7.5 1 min
Walk @ 3.5 2 min x4
Cool Down- Walk @ 3.0 5 min
SUPER easy gonna crank up running speed and walking to a slowjog speed
I am gonna use the 2 workouts to figure out wieghts for the coming cycle is gonna be!
Posted by: AKIRA
Youre running at 7.5? I have to go above 8.5 on most treadmills to get running.
Posted by: WantItBad
ya i guess im short if that has ne thingto do with it
Posted by: DontStop
you can walk at 7.5 mph?
hmm
Posted by: WantItBad
lol me or Akira
Posted by: DontStop
Akira
Posted by: WantItBad
I think he was trying to cut on me oh well
Posted by: WantItBad
Goals:
4 weeks- down 10lbs, cover 2.0 miles during interval training
8 weeks- down another 10lbs, deadlift 315 for 3x12,
12 weeks- down another 10lbs, Squat 250 for 2x20
16 weeks- Weight 200, (245 start)
Those are my goal weeks so kinda my long-term goals 4 weeks is not really long but fits in the overall scheme
75 minutes of hockey scrimmaging and we only had 2 dudes on the bench...........................serious HIIT lol
Posted by: WantItBad
12/13/07
Warm up
walk-3.5 4mins jog 5.5 1min
Workout-
run 1min @8.5
walk 2min @3.3 x4
Posted by: P-funk
any reason why you want your rep ranges so high?
Posted by: WantItBad
Basically really wanna push conditioning......what are your thoughts
Posted by: P-funk
I don't know. I just see the reps as being high. I usually don't venture over 10 reps (occasionally 12) unless I am doing postural muscles or doing something that needs "re-education."
If I want to push conditioning I like doing more conditining or circuits.
I don't think it is bad or anything. was just wondering why you were going that route.
Posted by: DontStop
Oh haha my jog usually goes up to about 6.8 then i "run"
Posted by: WantItBad
I see what your saying funk, my hate for any piece of cardio equipment and being about -4 outside limits what i can do for outside conditioning
Side not no lifting yesterday........or runnning today day off tomorrow statr tuesday kinda got a lil cold dont want it to turn into something bigger
Posted by: WantItBad
change of plans sunday is gonna be my day off
Posted by: WantItBad
12-17-07
Stairmill
5 min level 2 Warm Up
1min @ level 8
2min @ level 2 x4
Bike 5 minutes cool down
Got the girl back in the gym today...........she bought a membership so she has to go now lol dont wanna wasted 300 bones
Posted by: WantItBad
240 this morning.........down another 3
Posted by: WantItBad
changed my rep scheme
reason
1. dont think i could keep up that level of work over 12 weeks
2. strength going down
so
3x12 90RI
5x4 120RI
2x20 60RI
and my workout for today
Workout B- RI 90 12-18-07
a1) Deadlift- 3x12@275 12,12,8
a2) Standing DB Military 3x12@55 12,10,9 ish
b1) Split Squat 3x12@95 12, 12, 12 eh
b2) Lat Pulls3x12@120 12,12,12 easy but im weak
75 minutes of hockey! almost have hockey legs back................yay
Posted by: WantItBad
12-22-07 Workout B
so totally disregard every post about my plan I refuse to sacrafice strength for conditioning so i have decided to just lengthen intervals during HIIT with that said.........
a1) Deadlift(DOH Grip) 3x6@315 moving up 10 next time
a2) DB Military 3x6@60 moving up 5 next time
b1)SL Squat(standing on bench)- 3x6@15 DB moving up 5
b2)Lat pulls-3x6@170 moving up 10 next time
c1)pushdowns- 3x6@170 movin up 10
c2)planks- 3x120 seconds
Posted by: WantItBad
Gym closed 24-25
12-26-07
Walk- 5min warmup @3.5
Run 1 min @9
walk- 1 min @3
x7
