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11/11/2014


Bear program

Push up with 10 kgs 16 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 14 sets of 5 reps with 27 kgs on each side,...

7/11/2014


Bear program

Push up with 10 kgs 15 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 12 sets of 5 reps with 27 kgs on each side,...

4/11/2014


Bear program

Push up with 10 kgs 15 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 12 sets of 5 reps with 27 kgs on each side,...

31/10/2014

Bear program

Push up with 10 kgs 14 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 10 sets of 5 reps with 27 kgs on each side,...

29/10/2014


"Mad Max" program
2 minute warm up
2 min 45 seconds 9 mph 10 percent inclination
2 min 45 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
2 min 45 seconds 9 mph 10...

28/10/2014

Bear program

Push up with 10 kgs 13 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 10 sets of 5 reps with 27 kgs on each side,...

24/10/2014

Bear program

Push up with 10 kgs 12 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs on each side + 1 set 5 reps 28 kgs on each side and 10 sets of 5 reps with 27 kgs on each side,...

22/10/2014

"Mad Max" program
2 minute warm up
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
3...

20/10/2014


Bear program

Push up with 10 kgs 10 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs + 1 set 5 reps 28 kgs and set reps 5 reps 27 kgs

Chin up with 8 kgs: 6,5,5 reps

Do you think that I can substitute the dumbbell press for the weighted push up?

Instead of doing pyramid it would be best to do 3 set untill failure of chin ups?




>,< I thought that Max...

I have been using the West side for Skinny bastards III as my workout for the previous months and I have seen great athletic gains in in my appearances during the last baseball games, with that being...

17/10/2014


Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 8 kgs¹

Supplemental Exercise – 2 sets of max reps
Push-ups

16/10/2014


Squats 5x5 27 kgs on each side²

Deadlift 3x10 27 kgs on each side²


Weighted plank 20 kgs: 1 minute 40 seconds
35 seconds

15/10/2014


Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)


Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise...

13/10/2014

Squats 5x5 27 kgs on each side²
Deadlift 5x5 27 kgs on each side²

Lunges 3x12 7 kgs²

10/10/2014


Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 8 kgs¹

Supplemental Exercise – 2 sets of max reps
Push-ups

09/10/2014


Squats 5x5 27 kgs on each side¹

Deadlift 3x10 27 kgs on each side¹


Weighted plank 20 kgs: 1 minute 35 seconds
35 seconds

I will begin to train as a pitcher in my Baseball team so I would like to know if anyone could anyone recommend me some workout specific for pitchers to avoid injuries during the season and to...

07/10/2014


Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)


Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise...

06/10/2014


Squats 5x5 27 kgs on each side¹

Deadlift 5x5 27 kgs on each side¹

Lunges 3x12 7 kgs¹