Wednesday 8/1
OFF! - I'm getting tired of this program so I think I'll move on to something else starting next week. Vacations will be over for a month after this weekend. This weekend will be a nice jump start for a new program.
I'll hit the gym tomorrow morning but won't post my activity on the blog until next week.
Look for the new program with diet plan later this week.
Tuesday 7/31
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
B) DB Military Press
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
Monday 7/30
OFF! It was a tough vacation.
Showing posts with label A.Cosgrove. Show all posts
Showing posts with label A.Cosgrove. Show all posts
Tuesday, July 31, 2007
Monday, July 23, 2007
UFS - Week 4
Monday 7/23
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
65 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
115 x 10
115 x 10
115 x 10
115 x 10
B) DB Military Press
35 x 10
35 x 10
35 x 10
35 x 10
C) Hang Clean
115 x 10
115 x 10
115 x 10
115 x 10
D1) Side raise
10 x 10
10 x 10
10 x 10
10 x 10
D2) DB Vertical raise
10 x 10
10 x 10
10 x 10
10 x 10
E) Standing Calf Raise (machine)
250 x 10
250 x 10
250 x 10
250 x 10
NOTE: Complexes in this program are used mainly as a warm-up. 4 sets of 5 reps, I've found, to be adequate for warming up. So, I'll keep the set/reps the same, but may increase weight as the weeks go on.
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
65 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
115 x 10
115 x 10
115 x 10
115 x 10
B) DB Military Press
35 x 10
35 x 10
35 x 10
35 x 10
C) Hang Clean
115 x 10
115 x 10
115 x 10
115 x 10
D1) Side raise
10 x 10
10 x 10
10 x 10
10 x 10
D2) DB Vertical raise
10 x 10
10 x 10
10 x 10
10 x 10
E) Standing Calf Raise (machine)
250 x 10
250 x 10
250 x 10
250 x 10
NOTE: Complexes in this program are used mainly as a warm-up. 4 sets of 5 reps, I've found, to be adequate for warming up. So, I'll keep the set/reps the same, but may increase weight as the weeks go on.
Tuesday, July 17, 2007
UFS - Week 3
Friday 7/20
This week did not end well either. Check back Monday around lunchtime to see if I've gotten off my lazy ass.
Tuesday 7/17
This week has not started out as well as I'd hoped. After watching the sun come up 3 days in a row and living like a rock-star I chose to sleep in yesterday and today. I'll hit it tomorrow with Monday's workout then follow the program except I'll cut out leg day this week because I'm going back up north Friday.
No more excuses for this week.
This week did not end well either. Check back Monday around lunchtime to see if I've gotten off my lazy ass.
Tuesday 7/17
This week has not started out as well as I'd hoped. After watching the sun come up 3 days in a row and living like a rock-star I chose to sleep in yesterday and today. I'll hit it tomorrow with Monday's workout then follow the program except I'll cut out leg day this week because I'm going back up north Friday.
No more excuses for this week.
Tuesday, July 10, 2007
UFS - Week 2
Extended weekend
OFF - I can be found on the Au Sable River if ya need me but I'll be back on Monday to do it all over again. Enjoy the incredible weekend!
Thursday 7/12
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
A) BB Bench Press
135 x 15
135 x 15
135 x 15
B) Incline DB Bench Press
45 x 15
40 x 15
35 x 15
C) Cable Fly
#4 x 15
#4 x 15
#4 x 15
D) Dips
BW x 15
BW x 15
BW x 15
E) Skull Crusher
55 x 15
55 x 15
35 x 5
F) Cable Press-Down
#3.5 x 15
#3.5 x 15
#3.5 x 15
Only 30s rest between sets is key. It'll hurt.
Wednesday 7/11 (On vacation Friday so I eliminated this rest day)
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
55 x 5
55 x 5
55 x 5
45 x 5
45 x 5
A) Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
B1) Romanian DL
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
B2) Seated Calf Raise
160 x 5 (cramped)
135 x 5
135 x 5
135 x 5
135 x 5
C) Step-up [alternate legs]
45 x 5
55 x 5
55 x 5
55 x 5
55 x 5
Tuesday 7/10
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
A) Deadlift
205 x 10
205 x 10
205 x 10
205 x 10
B) Pull down
#10 x 10
#10 x 10
#10 x 10
#10 x 10
C) Cable Row [palms up]
#8 x 10
#8 x 10
#8 x 10
#8 x 10
D) Preacher curl
65 x 10
65 x 10
65 x 10
65 x 10
E) Alt. DB curl
25 x 10
25 x 10
25 x 10
25 x 10
Monday 7/9
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
115 x 15
95 x 15
85 x 15
B) DB Military Press
20 x 15
20 x 15
20 x 15
C) Hang Clean
105, 95 x 9, 6
95 x 15
95 x 15
D1) Side raise
5 x 15
5 x 15
5 x 15
D2) DB Vertical raise
5 x 15
5 x 15
5 x 15
E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
OFF - I can be found on the Au Sable River if ya need me but I'll be back on Monday to do it all over again. Enjoy the incredible weekend!
Thursday 7/12
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
A) BB Bench Press
135 x 15
135 x 15
135 x 15
B) Incline DB Bench Press
45 x 15
40 x 15
35 x 15
C) Cable Fly
#4 x 15
#4 x 15
#4 x 15
D) Dips
BW x 15
BW x 15
BW x 15
E) Skull Crusher
55 x 15
55 x 15
35 x 5
F) Cable Press-Down
#3.5 x 15
#3.5 x 15
#3.5 x 15
Only 30s rest between sets is key. It'll hurt.
Wednesday 7/11 (On vacation Friday so I eliminated this rest day)
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
55 x 5
55 x 5
55 x 5
45 x 5
45 x 5
A) Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
B1) Romanian DL
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
B2) Seated Calf Raise
160 x 5 (cramped)
135 x 5
135 x 5
135 x 5
135 x 5
C) Step-up [alternate legs]
45 x 5
55 x 5
55 x 5
55 x 5
55 x 5
Tuesday 7/10
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
A) Deadlift
205 x 10
205 x 10
205 x 10
205 x 10
B) Pull down
#10 x 10
#10 x 10
#10 x 10
#10 x 10
C) Cable Row [palms up]
#8 x 10
#8 x 10
#8 x 10
#8 x 10
D) Preacher curl
65 x 10
65 x 10
65 x 10
65 x 10
E) Alt. DB curl
25 x 10
25 x 10
25 x 10
25 x 10
Monday 7/9
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
115 x 15
95 x 15
85 x 15
B) DB Military Press
20 x 15
20 x 15
20 x 15
C) Hang Clean
105, 95 x 9, 6
95 x 15
95 x 15
D1) Side raise
5 x 15
5 x 15
5 x 15
D2) DB Vertical raise
5 x 15
5 x 15
5 x 15
E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
Monday, July 2, 2007
UFS - Week 1
Weekend 7/7-7/8
OFF!
Friday 7/6
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
A) BB Bench Press
175 x 5
175 x 5
175 x 5
175 x 5
175, 155 x 3, 2
B) Incline DB Bench Press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
C1) Cable Fly
80 x 5
95 x 5
95 x 5
95 x 5
95 x 5
C2) Dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
D) Skull Crusher
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
E) Cable Press-Down
#5 x 5
#5 x 5
#6 x 5
#6 x 5
#6 x 5
Thursday 7/5
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
45 x 5
55 x 5
55 x 5
55 x 5
A) Squat
185 x 10
185 x 10
175 x 10
175, 155 x 7, 3
B) Step-up
25 x 10
25 x 10
25 x 10
25 x 10
C) Romanian DL
135 x 10
135 x 10
135 x 10
135 x 10
D) Calf Raise (leg press)
250 x 15
340 x 12
340 x 12
340 x 12
Wednesday 7/4
OFF! Saw Transformers with the family.
Tuesday 7/3
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
A) Deadlift
185 x 15
185, 165 x 4, 11
165 x 15
B) Pull down
#8 x 15
#9 x 15
#9, #8, #7 x 4, 5, 6
C) Cable Row
#7 x 15
#7 x 15
#6 x 15
D) Preacher curl
55 x 15
55, 45 x 7, 8
45 x 15
E) Alt. DB curl
15 x 15
15 x 15
15 x 15
NOTE: With this as well as most other programs it's important to get the prescribed reps in on each set even if you must reduce weight as you see I've done above.
Monday 7/2
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
75 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
B) DB Military Press
45 x 5
45 x 5
45 x 5
50 x 5
50 x 5
C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
320 x 5
320 x 5
OFF!
Friday 7/6
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
65 x 5
65 x 5
65 x 5
65 x 5
A) BB Bench Press
175 x 5
175 x 5
175 x 5
175 x 5
175, 155 x 3, 2
B) Incline DB Bench Press
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
C1) Cable Fly
80 x 5
95 x 5
95 x 5
95 x 5
95 x 5
C2) Dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
D) Skull Crusher
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
E) Cable Press-Down
#5 x 5
#5 x 5
#6 x 5
#6 x 5
#6 x 5
Thursday 7/5
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
45 x 5
55 x 5
55 x 5
55 x 5
A) Squat
185 x 10
185 x 10
175 x 10
175, 155 x 7, 3
B) Step-up
25 x 10
25 x 10
25 x 10
25 x 10
C) Romanian DL
135 x 10
135 x 10
135 x 10
135 x 10
D) Calf Raise (leg press)
250 x 15
340 x 12
340 x 12
340 x 12
Wednesday 7/4
OFF! Saw Transformers with the family.
Tuesday 7/3
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
75 x 5
75 x 5
75 x 5
75 x 5
A) Deadlift
185 x 15
185, 165 x 4, 11
165 x 15
B) Pull down
#8 x 15
#9 x 15
#9, #8, #7 x 4, 5, 6
C) Cable Row
#7 x 15
#7 x 15
#6 x 15
D) Preacher curl
55 x 15
55, 45 x 7, 8
45 x 15
E) Alt. DB curl
15 x 15
15 x 15
15 x 15
NOTE: With this as well as most other programs it's important to get the prescribed reps in on each set even if you must reduce weight as you see I've done above.
Monday 7/2
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
75 x 5
65 x 5
65 x 5
65 x 5
A) Push Press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
B) DB Military Press
45 x 5
45 x 5
45 x 5
50 x 5
50 x 5
C) Hang Clean
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
D1) Side raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
D2) DB Vertical raise
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
E) Standing Calf Raise (machine)
180 x 5
250 x 5
290 x 5
320 x 5
320 x 5
Saturday, June 30, 2007
Undulating-Fat Loss-Strength: Summer 2007
This program follows a couple principles I've learned from reading articles by Alwyn Cosgrove as well as personal experience. It may prove to be too time consuming so this initial work load may be altered or reduced for best results.
I am most excited to try the complexes as a warm up. I fear the complex lifts may be enough but we'll live and learn and perhaps puke in the process. Check out the article for the intimate details.
Complexes for Fat Loss by Alwyn Cosgrove.
Read Cosgroves article on undulating periodization for the science behind the set/rep/rest parameters. The basic scheme we'll follow is:
5 x 5 Rest: 90s
3 x 15 Rest: 30s
4 x 10 Rest: 60s
Repeat
As you'll see the program is a 4 day split so Monday and Friday in week 1 will have a 5x5 scheme, but in week 2 Monday and Friday will be 3x15. Again, read the article for all the details if you're still confused.
The complexes will follow different parameters which are:
Week 1: 4 x 5 Rest: 90s
Week 2: 5 x 5 Rest: 75s
Week 3: 5 x 6 Rest: 60s
Week 4: 6 x 6 Rest: 45s
Here are the details you've been waiting for.
Monday
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
A) Push Press
B) DB Military Press
C) Hang Clean
D1) Side raise
D2) Vertical Row
E) Standing calf raise
Tuesday
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
A) Deadlift
B) Pull down/Chins
C) Cable Row/Bent BB Row
D) Preacher curl
E) Alt. DB curl
Wednesday
NEPA (Non Exercise Physical Activity)
Thursday
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
A) Squat
B) Step-up
C) Seated calf raise
D) Wall sits [time then try to do better next week]
E) jump rope/jacks [if still able to walk]
Friday
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
A) BB Bench Press
B) Incline DB Bench Press
C1) Cable Fly
C2) Dips
D) Skull Crusher
E) Cable Press-Down
Saturday
NEPA (Non Exercise Physical Activity)
Sunday
OFF
Thats it!
I am most excited to try the complexes as a warm up. I fear the complex lifts may be enough but we'll live and learn and perhaps puke in the process. Check out the article for the intimate details.
Complexes for Fat Loss by Alwyn Cosgrove.
Read Cosgroves article on undulating periodization for the science behind the set/rep/rest parameters. The basic scheme we'll follow is:
5 x 5 Rest: 90s
3 x 15 Rest: 30s
4 x 10 Rest: 60s
Repeat
As you'll see the program is a 4 day split so Monday and Friday in week 1 will have a 5x5 scheme, but in week 2 Monday and Friday will be 3x15. Again, read the article for all the details if you're still confused.
The complexes will follow different parameters which are:
Week 1: 4 x 5 Rest: 90s
Week 2: 5 x 5 Rest: 75s
Week 3: 5 x 6 Rest: 60s
Week 4: 6 x 6 Rest: 45s
Here are the details you've been waiting for.
Monday
Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]
A) Push Press
B) DB Military Press
C) Hang Clean
D1) Side raise
D2) Vertical Row
E) Standing calf raise
Tuesday
Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)
A) Deadlift
B) Pull down/Chins
C) Cable Row/Bent BB Row
D) Preacher curl
E) Alt. DB curl
Wednesday
NEPA (Non Exercise Physical Activity)
Thursday
Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press
A) Squat
B) Step-up
C) Seated calf raise
D) Wall sits [time then try to do better next week]
E) jump rope/jacks [if still able to walk]
Friday
Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)
A) BB Bench Press
B) Incline DB Bench Press
C1) Cable Fly
C2) Dips
D) Skull Crusher
E) Cable Press-Down
Saturday
NEPA (Non Exercise Physical Activity)
Sunday
OFF
Thats it!
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