vongSTAA's WS4B/Strength & Athletic Training Log

[vongSTAA]

Max Effort Upper Body:
Warm-Up
- Foam Rolling (lower & upper back and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Push-ups
- Cobras
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations

1) Overhead Press
Bar x8
30kg x5
37.5kg x5
42.5kg x5

2) Kettlebell Push-ups (feet elevated)
BW x 18
BW x 12, 90 sec rest


3a) 1 Arm Dumbbell Row (hand and knee on bench)
12kg x10
20kg x7 x3, 60 sec rest
3b) Incline Rear Delt Dumbbell Fly (neutral grip)
1kg x10
4kg x10 x3, 60 sec rest

4) Dumbbell Shrugs (2 sec hold)
18kg x10
30kg x8 x3, 90 sec rest

5) Barbell Curls
10kg x10
20kg x7 x3, 90 sec rest

[vongSTAA]

I did an improvised lower body workout at home on thursday since I didn't have time to go to the gym that day and last night I decided to do whatever I felt like for upper body, mostly performing different exercises I've wanted to try.

Dynamic Lower Body (Thursday 20/12/12)
Warm-up
- Foam rolling
- Bio-energetic exercises
- Dynamic & mobility exercises
- Jump Rope (2-3 min)

1) Kneeling Jump into Hurdle Hop
30" x3 x2
34" x3
37" x3
40" x3, 60-90 sec rest

2) 1 Arm Dumbbell Snatch
12kg x3 (each side)
17kg x3 (each side)
22kg x2 (each side)
25kg x2 (each side)
27kg x1 (each side), 90-120 sec rest

3) Band Resisted Kettlebell Swing
14kg x10
14kg + light band x10
20kg + light band x10 x2, 90-120 sec rest

4) Bulgarian Split Squat (wearing vest + holding db's)
BW x10
20kg vest x8
20kg vest + 12kg's x6 x3, 120 sec rest

Upper Body (21/12/12)
Warm-up
- Foam rolling
- Dynamic & mobility exercises

1a) Ring Dip
BW x6-8 x3, 60-90 sec rest
First time doing these and wow, so much harder than I thought. So much stability required ahhhh
1b) Ring Pull-up (pronation to supination)
BW x6-8 x3, 60-90 sec cest

2a) Flat Dumbbell Press (palms facing forward, keeping db's together)
10kg'x x10
16kg's x8 x3, 90 sec rest
Ahhh felt so much tension in my chest.
2b) T-Bar Row (close grip attachment)
Bar x10
20kg x10
25kg x8
30kg x6, 90 sec rest

3a) Bodyweight Tricep Extensions (rings)
BW x10-12 x2, 60 sec rest
3b) Rotational Cable Towel Curls
6.25kg x6 x2 (each side), 60 sec rest

4) Dip Bar Leg Raises
BW x8 x2