After four years in my last journal - it's time to start a new one. My new workout style will incorporate combos, circuits, some heavy weight once in a while, jump roping, weighted vest exercises, interval training, core training and much more. Hopefully no workout will be the same and I'll progress in lifting faster, lifting more weight and have fun doing it. My goals are to stay fit and lean out.
Weighted in at 190 (down 4 lbs from last week)
Here's a link to my old journal for a reference.
http://www.ironmagazineforums.com/online-journals/35024-new-journal-heavy-medium-other-159.html
1st workout (Fullbody)
** Most RIs were 60 secs
*** I wore a 15 lbs weighted vest for the entire workout
* 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minutes at 4.0
30 seconds at 12.0
90 seconds at 4.0
Circuit #1
Snatch
70 x 5
Push Press
40 x 5
Dual DB Swing
40 x 5
Pullups
BW +15 x 5
Pushups
BW +15 x 5
(90 seconds b/w Circuits)
Circuit #2 and 3
Snatch
70 x 3
Push Press
40 x 3
Dual DB Swing
40 x 3
Pullups
BW +15 x 5
Pushups
BW +15 x 5
Squat
225 x 8
225 x 8
225 x 8
Row Machine
200 x 8
200 x 8
Lying Tricep Press | BW Rows Superset
15 | 10
15 | 10
Side bends
45 x 10
45 x 10
DB Deadlift twist
75 x 10
75 x 10
Planks (45 sec RIs)
30 seconds
30 seconds
30 seconds
30 seconds
Weighted in at 190 (down 4 lbs from last week)
Here's a link to my old journal for a reference.
http://www.ironmagazineforums.com/online-journals/35024-new-journal-heavy-medium-other-159.html
1st workout (Fullbody)
** Most RIs were 60 secs
*** I wore a 15 lbs weighted vest for the entire workout
* 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minutes at 4.0
30 seconds at 12.0
90 seconds at 4.0
Circuit #1
Snatch
70 x 5
Push Press
40 x 5
Dual DB Swing
40 x 5
Pullups
BW +15 x 5
Pushups
BW +15 x 5
(90 seconds b/w Circuits)
Circuit #2 and 3
Snatch
70 x 3
Push Press
40 x 3
Dual DB Swing
40 x 3
Pullups
BW +15 x 5
Pushups
BW +15 x 5
Squat
225 x 8
225 x 8
225 x 8
Row Machine
200 x 8
200 x 8
Lying Tricep Press | BW Rows Superset
15 | 10
15 | 10
Side bends
45 x 10
45 x 10
DB Deadlift twist
75 x 10
75 x 10
Planks (45 sec RIs)
30 seconds
30 seconds
30 seconds
30 seconds