Back to the Squat and Milk program

We had a special on Monday with a few partners I never normally get to lift with, but today was back on the grind for me. Back the Squats and milk program i mentioned last weeks.

Squat 1 set of 20 reps (today I did 280lbs.)
Followed right after with Dumbbell Pullovers 1 set of 20 reps as well. this will be very tough after doing those 20 squats and your fighting to breathe.

Flat bench with Dumbbells 2 sets of 8 reps (90lbs.)

Chin up 2 sets max reps. 1st set i got 25 2nd set was like 16

barbell bent over rows 2 sets of 8 I used 115lb.s

Barbell shoulder press 2 sets of 8 I used 105lbs.

Monday....Chest...need I say more!

Today as a rare day in the gym for me. I had another workout written up already but a old buddy of mine joined me in the gym so we decided to have a good ole fashion slug fest on the iron. This is what craziness took place!!!

Incline dumbbell press 4 sets of 8 with 90lbs. dB!!!!!!! Tough sets

Flat bench DB with the 110lbs. db's! haven't done these in atleast a year or so. 3 sets of atleast 9 or 10 VERY VERY tough after the inclines

then if our chest and triceps wasn't screaming enough by that point we did a push up complew with some Hex dumbbells where we had to do 5 push up for every part of each dumbbell. It came out to like 40 plus push ups and our hands were in a close grip fashion so it put tons of stress on the tris. talk about a crazy BURN!!!! 2 sets like this. it was all we could manage LOL

last but not least. Incline skull crushers with the 35's on the EZ bar. 3 sets of 13 or so

When i left the gym i swear my legs were shakey just from the sheer effort it took for all of those sets. I swear i miss going after it in this kinda way but its what makes you grow and get strong fast

Squats and Milk program

Squats and Milk Program

As I mentioned I'm planning on packing up to 20lb.s of muscle in the next 3 months and this program is the machine i plan to use to get me there. It's very simple to follow and easy to see results faster then anything else. Here is the run down

Squat 1 set of 20!!!! Now this may seem like no easy task because it's one set but 3 times per week your going to add 5 more lbs. to the weight you use on every movement for 8 weeks!!!!
soon as you put the bar back on the rack your going to lay across a bench and do 1 set of 20 Dumbbell pull overs. the rest of the work out will be compound movements. 2 sets of 6-8 reps.
Let me explain further so it all comes together

1 set of squats 20 reps!!!!!! I started with 275lbs.
Dumbbell pull overs for 20 reps 30lbs.

Flat Dumbbell bench press 2 set of 8 ( i used 80lbs.)

Chin ups 2 sets of max reps I did a set of 21, my next set was 18

Barbell rows 2 sets of 8 reps I used 105lbs.

Standing Barbell overhead press 2 sets of 8 reps I started using 95lbs.

Dumbbell curls 2 sets of 8 reps. I used 40lbs.

This is something i'll be doing 3 times a week for 8 weeks. Every workout I'll add 5 more lbs. to everything i wrote here. That and taking in tons of food like crazy!!!! Rest on off days is going to be very important.

Back to the BIG BOY STUFF!

We go people. I leaned out this summer for different reasons and I'm loving the way I'm looking and feeling. Now i'm ready to put on some pure muscle. I plan to put on about 20lbs. or so in the next 3 months!!!!!!! here was my workout on monday:

Muscle-ups 5 sets of 5. Still one of my favorite movements of all times LOL

next was Floor press 4 sets of 15 went up to 225lbs. on the press

super set with hammer strength Rows

Machine Incline Press 3 sets of 15 plus reps 210lbs.on the press

Super set with Rope Cable pull downs for lats

Ez bar Curls with 35's on there 3 sets of 12

Leg raises for AB on the dip station 3 sets of 15 reps

Like I always say take this workout and use a weight that works for you or change the reps to what works for you and go after it!!!!!!! If you don't know what a movement is YOUTUBE it you'll find it trust me.

Mile of DEATH!!!!!!!!

The Mile of DEATH!!!!!!

Now i wish to god that i could claim to have made this workout up but I can't :):) One of my coworkers has been doing this crazy run for like 6 weeks and always told me about everytime he did it. knowing how crazy i am to push myself to the limits i thought i would give it a go with him last Friday. Here's the run down

On a track of course a mile is 4 laps. We started on the bleachers though and run up, then over then up , and then over the down on to the track, so at this point we are around the 1st curve of the track we went around it, through the straight away and around the next curve and back the bleachers where we started...thats 1. We did 4 laps like this people!!!!!!!!! Lot harder then it sounds reading it. It was my 1st time doing it or any real distance run of any kind for like 5 months atleast! I thank god to my crossfit works that i do weekly for keeping me in decent conditioning all year around. it gave me the mental strength to keep pushing when my body wanted to stop.

My time was 15:48!!!!!!! 1st time out. i plan to do this run weekly for a few months and see how much i can get my time down

My run in with NATE

NATE: one of my favorite Crossfit workouts ever!!!!!! this one was names after a fallen soldier in iraq. Its my fav because two of my favorite movements are in it, muscle ups and handstand push ups :)

If you don't know this is the run down: You got a 20 min. time limit to do as many rounds as you can. Here are the movements

muscle up 2 reps

handstand push ups 4 reps

Kettelbell swings 45lb.s for 8 reps

thats one round. its all done pretty much nonstop all out. My best was like 15 rounds i think

Monday I got 12 off and i haven't even done it in months so i felt pretty good about that!!!!! it's very taxing but worth the pain. Give it a go!

LEGSSSSSSSSSSSSSSSS

LEGSSSSSSSSS

This was my Leg workout from today. I plan to put about 20 plus pounds in the next few months and i know the bulk of that will come from some Lights out leg workouts!!! here is my journey today

Smith machine Front Squats 4 sets of about 13-15 reps!!! Went very deep with them. Went up to about 135lbs.

Next was Good old fashion Leg Press!!! 3 sets of 15 went up to 16 plates on the sled!!! haven't even done these in months. surprise i went that high for that many reps

Finished with Stiff Leg deadlifts. 3 sets of 15 with 135lbs. I had to run so this was the finisher but i wanted more. my legs are pretty tight already so i know i won't be walking tomorrow LOL WELCOME BACK

45lbs.of sickness

45Lbs. of sickness

Here we go I short and killer Kettelbell or Dumbbell circuit to give your heart a great pump and burn up tons of calories in the process:

Over head press right/Left 5 reps

Turkish Get up right /left 5 reps

Front squat right/left 5 reps

5 rounds!!!!!

tougher then it sounds on paper especially the Get ups!!! this is a full body blaster for real

Let it rip!!!

Crossfit J.T

Crossfit J.T.

Today I had another dose of Crossfit and this is how looked!!!!

21 reps- 15 reps- 9 reps All none stop no rest and done for time!!!

these are the movements
Handstand push ups

Ring Dips

Push-ups

Yes as you can see all these movements use tons of the same muscle groups. About mid way through the 2 nd round my triceps and shoulders were begging for mercy and i still had so much left to be done. My time ended up being like 13:24...I sucked but it was fun going through it and all i'm going to do is improve on it next time. Give it a go