Leg maddness!

Leg Maddness

Leg day for me from Wenesday:

Front squats : 4 sets of 8 Got up to 135lbs. ( which is a PR for me:)

Machine Leg press : 3 sets of 15 ( doing them on a machine was very different for me and the range of motion felt funny so I didnt want to go as heavy as I normally would do.

Lunges with dumbbells (35lbs) 3 sets or 12 steps per set I call it the "walk of Hell"

Stiff=-leg deadlifts 3 sets of 10 (185lbs.)

I ended it all with Ab training...gotta keep it tight.

Russian twist with a 25lbs. plate 3 set of 30 plus

Hanging leg raises 3 sets of 20 plus

Back attack

Back attack!

As I mentioned before I just started doing body part training again for the 1st time in like a year atleast. This was my Monday's back workout on my lunch break:

Hammer strength Rows 3 set of 8

Super set with Pull-ups 3 sets of max reps ( this felt way different doing this RIGHT after those rows:)

Lat pull overs with a dumbbell 3 sets of 10 (65lbs.)

super set with Single arm dumbbell rows 3 sets of 10 (85lbs.)

E-z bar curls 3 sets of 10 35lbs. mixed with a min. or jumprope

incline dumbbell curls 3 sets of 10 reps mixed with sit ups a 25lbs. plate sets of 20

Chest Day

Chest day

Yes you read that correctly:) If you've been following my site for any amount of time you know that I never really separate my body parts in the old fashion Chest day, back, leg day format. I normally do a many body parts together or I do full body days more often then not and that has gotten me really good results. But since i'm preparing for this modeling contest I thought it was time to change things up and return back to my roots for a spell and see how my body responds to it. This was my friday Chest workout

Incline Dumbbell press 4 sets of 8....went up to about 80lbs. and stayed there because I wanted to make sure I got those 8 reps every set

Next I did Ring push-ups with my feet on a bench 3 sets of max reps...I got about 30 plus every set

Next I did dips on the pull up bar since there was no dip station. I did a muscle-up to get on top of the bar, hit 5 dips, went down and muscle-up back up and 5 more dips. I did 3 sets of this....lots of work trust me:)

I finished with jack knifes on a stability ball for my lower abs, and 45lb.s plate side bends for my obliques!!!!!!!

Oh yeah i did about 2 mins of jump rope between my stations once I finished with something

back to my Kettel bell training

I was in a rush this past week since my number of clients have been going up lately So I thought it would be best that I got in a Kettelbell complex. I love doing this because it's a ton of work all done in a very short amount of time. Letting me run my biz, chill with family and prepare myself for the next day better. I got together with my partner in crime and this is a sneek peek at what we did:

Keep in mind this is a 44lbs. KB

5 snatches right hand/left hand
5 cleans right hand/left hand
6 reverse lunges right leg/left leg
10 squat holding the bell of the Kettelbell bottoms up!
5 rows right/ left
5 upright rows right/left

We did this for 4 rounds. completeing all of the above equals one round by the way.

After we did that we did some Knee ups on a hand rail we have here at our house and we used it like some dip bars. we did about 10 reps with legs going out, 10 reps bringing knees to chest!
Super set that with small tire bicep curls. Done real slowly, because of how you had to grab the tire you can feel a different burn in your arms.....felt great:)

Sand bag mania!!

Sand bag training

So I took a few weeks from training to let my body and mind relax a bit and let my injuries heal. Today I got back into the swing of full time all out balls to the wall training! I made myself another sandbag with 100lbs of sands!!! I already had a 85lbs. sand bag but it was starting to get to easy for me so it was time to up it. After we wrapped that bag in plastic and duct taped it soooo many times im sure it weights more then 100 lbs:) Let me give you a inside look of our workout

Sand bag loading onto the back of a truck. Truck bed was like waist high to me!
We did 5 loads on the right and 5 on the left! This was a tough drill trust me. Its real good for football guys because it's like wrapping somebody up in a tackle and driving them into the ground!

Super set that with pull ups on my lil cousin's swing set:)
3 set of max reps on the pull-ups

Next we did Sand bag push press.... very hard to grab anywhere on the bag firm enough to get a good press like you would like to. It makes you fight with the bag on every single rep and taxes your grip like crazy. we did 3 sets of 5reps

Super set that with barbell rows used (185lbs) 3 sets of about 8 reps

By this point in the workout our hands were pretty much dead in the workout:):)

Last we did Tire shurgs with this 18 wheeler tire I have in the back yard ( 12 reps)

Superset with barbell curls with 95lbs. ( 3 sets of 12) Grip blasted!!!!

Get yourself a sandbag and have at it!!!!

LegPress on the menu again:)

Leg press for the order of the day!

If you've been following my workouts for the past few weeks you'll know that for my leg days I've doing one movement only but for a 100 reps!!!!!! I've been going back and forth between Squats and Leg press so this week we thought to add a few more plates to the sled to really push the intensity on this one. We used about 14 plates on this one and did 10 sets of 10.

This workout was way different then the one we did like two weeks ago with 10 plates! Last time we kinda did the workout like nonstop and it went faster then I thought it should've so therefore I knew we could go heavier. This week was a real up hill battle for every single set.

Hell to pay!!

Hell to pay

Monday workout was taking from a crossfit journal I saw last week. I saw these ladies really give their all within this workout and I couldn't wait to give it a go. This was a time tested workout once again and something about that clock ticking away when your body wants to just stop all together is a feeling you really can't explain unless you've gone through that fire yourself! this is the lay out of the workout:

4 handstand push-ups
8 pull-ups chest to bar( this makes it harder then you think and it slows you down time wise)
12 deadlifts with 185lbs. ( which is close to my current bodyweight by the way)
16 box jumps on to a bench( I think we all felt this ended up being the toughtest movement after doing those deadlifts

You have to do this task for three rounds..... I confess when we did it monday I thought it was four rounds and did that by accident. So my time was like 15:50. I can't to do this workout again I see what my time would be like in 3 rounds! Give it again and post your times here.

Squat-a-thon!!!!

Squat-a-thon

Last week we did 100 rep Leg Press if you remember that or not. So this week was time for the 100 rep squat:):) Once again 10 sets of 10 reps. We are still trying to feel it out and find a ideal weight since this was our 1st time doing this with the squat. We ended up using about 205lbs. for the 1st like 7 sets until my partner thought we should use 225lbs. so we did the last 3 sets with that. I think in two weeks when we come back to this we'll use 225lbs. for the entire workout. It was still tough and very taxing on the body. You would be surprise how tight your core is after this just from trying to stay tight and up right for that many sets with that weight and not injure your lower back you know. It was killer but we loved it and we lived:)

Push/Pull workout

Push/Pull workout

If you notice my post over the past few months you'll notice that instead of splitting my days with chest, back, shoulder, legs. I tend to smash up my pressing movements with my pulling movements. It's a great way to increase the intensity of your workouts and make sure your getting the proper balance between the two. This was my workout monday:

Incline Dumbbell press 4 sets x because of my shoulder injury I still can't go as heavy as I would like so I used some 60's and did as many reps as i could using a explosive press up and then taking about 4 seconds to bring them down. This surely upped the intensity of the movement for me.

Superset that with heavy smith machine rows 4 sets x 6-10 reps. We went up to about 205lbs.

next was Weighted pull-ups 3 sets x used a 35lbs. dumbbell. I would do about 10 reps with the dumbbell strapped to me and then drop the weight and knock out another 10 reps or so !

Superset with Wall handstand push-ups ( another one of my favorite movements) 3 set x 12 reps or so

Last we did cable tricep push downs single arm 3 sets x we did 8 reps over hand, both hands. then 8 more reps under hand, both hands....talk about a burn. Push down and try to hold for a few seconds every rep!!

super set with captain chair leg raises 3 sets x 6 reps to the left, 6 reps to the right, then 10 in the middle