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  1. #61
    Registered User JustinBowling's Avatar
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    Thursday: I was too sore to do anything today really.
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  2. #62
    Registered User JustinBowling's Avatar
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    Friday:

    Ran 3 miles with the dog in the rain.

    Bench Press -Pyramid: 95: 14 reps, 115: 10 reps, 135: 6 reps, 165: 4 reps, 185: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
    Rows - 4 Sets x 10 Reps 25 lb dumbbells
    One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells (go up to 15 lb dumbbells)
    Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells (go up to 10 lbs.)

    8 minute abs
    Last edited by JustinBowling; 12-07-2012 at 04:03 PM.
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  3. #63
    Registered User JustinBowling's Avatar
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    Ill do plyo's tomorrow, I was really busy with running and christmas shopping.

    HIIT Sprints: 6 200M sprints: total time: 3:06
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  4. #64
    Registered User JustinBowling's Avatar
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    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps ( got it )
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
    Rows - 4 Sets x 10 Reps 25 lb dumbbells
    One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells (left shoulder is in pain, couldn't do this one.)
    Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells

    8 minute abs

    Don't know where I got the energy, but I ran 8 miles.
    Last edited by JustinBowling; 12-10-2012 at 07:33 PM.
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  5. #65
    Registered User JustinBowling's Avatar
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    Tuesday:
    Plyo's:
    Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
    Drop Jumps - 4 Sets x 6 Reps
    Box Jumps - 4 sets x 6 reps
    Lateral Box Jumps - 4 sets x 6 reps

    HIIT Sprints: 5 250 M sprints. Total Time- 3:28 (I keep improving )
    Last edited by JustinBowling; 12-11-2012 at 06:58 PM.
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  6. #66
    Registered User JustinBowling's Avatar
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    Evening:
    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells
    Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 100lbs. (add 5 lbs.)
    Wide-Grip Front Lat Pulldowns: 4 set x 12 reps 70 (add 5 lbs.)

    Scott Curls: 4 sets x 12 reps 45 lbs.
    Barbell Curls - 4 Sets x 12 reps 55 lbs.
    Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

    Skull Crushers - 3 Sets x 12 reps 75 lbs
    Tricep Extensions: 4 sets x 10 reps 45 lbs.
    Tricep Pushdowns: 3 sets x 12 reps 50 lbs.

    8 minute abs.
    Last edited by JustinBowling; 12-12-2012 at 03:44 PM.
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  7. #67
    Registered User JustinBowling's Avatar
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    I also ran Hills on wednesday: 4 long hills.
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  8. #68
    Registered User JustinBowling's Avatar
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    Friday:

    I ran four miles with my dog, and saw the hobbit, didn't have anyone to spot me, so I'm doing chest/shoulders saturday.
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  9. #69
    Registered User JustinBowling's Avatar
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    Saturday:

    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells (go up to 45 lbs)
    Rows - 4 Sets x 10 Reps 25 lb dumbbells
    One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells
    Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells

    Plyos:
    4 sets of ankle jumps holding dumbbells.
    Box jumps: 4 sets x 6 reps
    Drop jumps: 4 sets x 6 reps
    Later box jumps: 4 sets x 6 reps
    Last edited by JustinBowling; 12-15-2012 at 11:58 AM.
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  10. #70
    Registered User JustinBowling's Avatar
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    I keep forgetting to post.
    Saturday:

    HIIT Sprints: 4 x 300 M, total time: 3:30, I felt really good about that one.
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  11. #71
    Registered User JustinBowling's Avatar
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    Monday:

    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline Bench Press - 3 Sets x 10 reps 45 lb dumbbells
    Rows - 4 Sets x 10 Reps 25 lb dumbbells
    One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells
    Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells
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  12. #72
    Registered User Mk2fly's Avatar
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    Nice mate.

    Focus on legs and explosive movements.

    Outside of that, work on your first touch; I played 4th division in Madrid, Espana and everyone had a sick first touch.
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  13. #73
    Registered User JustinBowling's Avatar
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    Havn't been running much lately, because of exams, and playing too much fifa

    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells (REPLACE!)
    Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
    Wide-Grip Front Lat Pulldowns: 4 set x 12 reps 75 (add 5 lbs.)

    Scott Curls: 4 sets x 12 reps 45 lbs.
    Barbell Curls - 4 Sets x 12 reps 55 lbs.
    Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

    Skull Crushers - 3 Sets x 12 reps 75 lbs
    Tricep Extensions: 4 sets x 10 reps 45 lbs.
    Tricep Pushdowns: 3 sets x 12 reps 50 lbs.
    Last edited by JustinBowling; 12-19-2012 at 03:01 PM.
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  14. #74
    Registered User themenace72's Avatar
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    Hey, I'm new to this forum. I like the look of your routine so keep up the good work!

    Quick question, for some of the exercises you have written you have for example (go up to 25lbs).

    Do you mean that you go up to that weight on your last rep? Or is that your target for next week?

    Thanks.
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  15. #75
    Registered User JustinBowling's Avatar
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    Originally Posted by themenace72 View Post
    Hey, I'm new to this forum. I like the look of your routine so keep up the good work!

    Quick question, for some of the exercises you have written you have for example (go up to 25lbs).

    Do you mean that you go up to that weight on your last rep? Or is that your target for next week?

    Thanks.
    Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.
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  16. #76
    Registered User JustinBowling's Avatar
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    Unfortunately it has been almost impossible to run because of all the snow we have gotten lately, and I've been with family so much recently I could hardly lift at all, but I need to start asap. I doubt I will be able to run for a while, but I can still lift.
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  17. #77
    Registered User JustinBowling's Avatar
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    -Arms and Lats

    Pullup Negatives: 4 sets of 8.
    Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
    Wide-Grip Front Lat Pulldowns: 4 set x 10 reps 80 lbs.

    Scott Curls: 4 sets x 12 reps 45 lbs.
    Barbell Curls - 4 Sets x 12 reps 55 lbs.
    Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

    Skull Crushers - 3 Sets x 12 reps 75 lbs
    Tricep Extensions: 4 sets x 10 reps 45 lbs.
    Tricep Pushdowns: 3 sets x 12 reps 50 lbs.
    Last edited by JustinBowling; 12-26-2012 at 07:16 PM.
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  18. #78
    Banned RearDeltoids's Avatar
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    should really start doing more athletic type training dude
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  19. #79
    Registered User themenace72's Avatar
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    Thumbs up

    Originally Posted by JustinBowling View Post
    Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.
    Nice one, thanks
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