WantItBad

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

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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!

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

AKIRA

Youre running at 7.5? I have to go above 8.5 on most treadmills to get running.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

WantItBad

ya i guess im short if that has ne thingto do with it

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

DontStop

you can walk at 7.5 mph?

hmm

You know, the Nazis had pieces of flair that they made the Jews wear.

WantItBad

lol me or Akira

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

DontStop

Akira

You know, the Nazis had pieces of flair that they made the Jews wear.

WantItBad

I think he was trying to cut on me oh well

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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

Daily goals-
1.Positive Self Talk
2.Be true to diet
3.Don't skip/miss workouts

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

AKIRA

Fixed and yes.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

WantItBad

12/12/07
Warm up- Walking sole touches, Lunge(Front, Back) Slow Shuffle, Inch Worm

Workout A; RI 90

a1) Squat- 3x10@275 10,10,10
a2) DB Bench- 3x10@75 10,10,10

b1) SL DB Deads- 3x10@25 10,10,10 each leg
b2) BW Rows- 3x10 10,10,10

c1) Hammer Curls- 3x10@35 10,8,8
c2) Prone Jackknifes- 3x10 10,10,10


Good tough workout..........

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

12/12/07

75 minutes of hockey scrimmaging and we only had 2 dudes on the bench...........................serious HIIT lol

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

12/13/07

Warm up
walk-3.5 4mins jog 5.5 1min

Workout-

run 1min @8.5
walk 2min @3.3 x4

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

P-funk

any reason why you want your rep ranges so high?

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

Reality Based Fitness Podcast

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

WantItBad

Basically really wanna push conditioning......what are your thoughts

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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.

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

Reality Based Fitness Podcast

Check me out on Twitter!

Subscribe to our free monthly newsletter!

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DontStop

Oh haha my jog usually goes up to about 6.8 then i "run"

You know, the Nazis had pieces of flair that they made the Jews wear.

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

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

change of plans sunday is gonna be my day off

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

240 this morning.........down another 3

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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

c1) Pushdowns 3x12@130 12,12,12
c2) Planks- 3x60 seconds gross wanted to puke

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

12-19-07 HIIT
Walk-5min warm up @ 3.5

Run 1 min @ 8.5
walk 2 min @3.5 x2

Run 1 min @9.1
walk 2 min@3.5 x2

5 min cool down on bike

Cover 1.86 miles on the Tred

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

75 minutes of hockey! almost have hockey legs back................yay

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

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

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

WantItBad

Gym closed 24-25

12-26-07

Walk- 5min warmup @3.5
Run 1 min @9
walk- 1 min @3
x7

"Strength is the product of struggle"

"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."