Posted in Workout Plans

Phase 2 – Week 1 – Training for the MURPH – Day 2

Day 2 completed yesterday. It was a lighter routine…aerobic…

10 mins – steamless sauna

15 mins – StairMaster

10 mins – steamless sauna

14 mins – Lateral Machine

10 mins – steamless sauna

Posted in Workout Plans

Phase 2 – Week 1 – Training for the Murph…

OK, i know i’ve been absent for while…Life, what can you say…Anywho, I have not been absent from the gym, at least for the last few weeks.

Yesterday we hit a milestone…300 squats with an extra 20 lbs added…1/5 of the MURPH!

Here’s the full routine from yesterday…

Warm-up – 1 Mile Run + 5 lbs – Time: 10 mins 17 secs

Super-Set – Lat Pull-downs – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Bench Press – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Wide Grip Lat Pull-downs – 3 x 8 / 135 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Chest Press – Free Motion machine – 3 x 8 / 100 lbs + Squats 3 x 15 (+20 lbs)

Triple-Set – Assisted Pull-ups 8 x 5 + 85 lbs / Push-ups 8 x 10 (+5 lbs) / Squats 8 x 15 (+20 lbs)

Cool Down – 1 Mile Run + 5 lbs – Time: 10 min 54 secs

Slowly building my way up. Got some work to do, but we will get there…

oh, the weigh-in..back up to 244 lbs – got to work on that nutrition plan next…

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Shoulder Day

Image result for big shoulders meme

ugh this was not a fun workout…

Warm-up – Lateral machine for 13 minutes

Shoulder Press – 4 sets – 10 reps/110 lbs, 8 reps/115 lbs, 6 reps/120 lbs, 4 reps/125 lbs

Arnold Press – 2 sets (cuz i couldnt lift the 3rd) 10 reps/30 lbs, 8 reps/35 lbs

Dumbbell Shrug – 4 sets – 10 reps/45 lbs, 8 reps/50 lbs, 6 reps/55 lbs, 4 reps/60 lbs

Lateral Raise – 2 sets – 10 reps/30 lbs, 8 reps/35 lbs

Front Raise – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Rear Delt Flyes – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Front Raise to Lateral – 1 set – 10 reps/20lbs

Cool Down – 10 mins in the boxing room

ugh!

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Chest Day

Warm-up – Lateral machine for 20 mins

Freemotion Chest Press – 4 sets – 10 reps/130 lbs, 8 reps/140 lbs, 6 reps/150 lbs, 4 reps/160 lbs

Incline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Decline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Assisted Dip – 4 sets – 10 reps/+85 lbs, 8 reps/+70 lbs, 6 reps/+55 lbs, 4 reps/+40 lbs

Cable Fly – 3 sets – 10 reps/70 lbs, 8 reps/80 lbs, 6 reps/90 lbs

Cool Down – 15 mins Incline Trainer

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Back Day

Changing things up a little for week 4 . Fewer reps, higher weights.

weighed in at 237.5 lbs

Warm-up – Treadmill 1 mile run in 8 mins 30 secs – GOAL ACHIEVED!

Lat Pull Down – 4 sets – 10 reps/121 lbs, 8 reps/126 lbs, 6 reps/143 lbs, 4 reps/148 lbs

Machine Row – 4 sets – 10 reps/65 lbs, 8 reps/70 lbs, 6 reps/75 lbs, 4 reps/80 lbs

Dumbbell Row – 4 sets – 10 reps/40 lbs, 8 reps/45 lbs, 6 reps/50 lbs, 4 reps/55 lbs

Swiss Ball Hyper-extensions- 4 sets – 15 reps/10 lbs, 12 reps/12 lbs, 10 reps/15 lbs, 8 reps/20 lbs

Cool Down – Lateral Machine for 12 mins

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Arm Day

Image result for arm day meme

Warm-up – Treadmill 1 mile run in 8 mins 35 sec

DB Bicep curl – 3 sets x 10 reps / 30 lbs

Bar Press Down – 3 sets x 10 reps / 100 lbs

EZ Bar Curl – 3 sets x 10 reps / 70 lbs

Overhead Tricep Extensions – 3 sets x 10 reps / 80 lbs

DB Hammer Curl – 3 sets x 12 reps / 25 lbs

Rope Press Down- 3 sets x 12 reps / 80 lbs

Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Reverse Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Cool Down – 12 mins on Lateral Machine

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 20 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 sets / 50 lbs

Arnold Press – 4 sets x 12 reps / 25 lbs

Dumbbell Shrugs – 4 sets x 12 reps / 40 lbs

Dumbbell Lateral Raises – 3 sets x 15 reps / 25 lbs

Dumbbell Front Raises – 3 sets x 15 reps / 20 lbs

Dumbbell Rear Delt Flyes – 3 sets x 15 reps / 20 lbs

Cool Down – Stairmaster for 10 mins