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

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Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Back Day

lets kick this week off with a Weigh-in – down to 239 lbs!

  • 5 lbs down in 2 weeks!

Warm-up – Treadmill 1 mile run in 8 mins 40 secs

  • 10 secs from the phase 1 goal of 8 mins 30 secs

Lat Pull Down – 5 sets x 20, 15, 15, 10, 10 reps / 110 lbs

Push-ups – 5 sets x 14 reps / body weight (superset with Lat Pull Downs)

Machine Rows – 4 sets x 12 reps / 60 lbs

DB Rows – 4 sets x 12 reps / 35 lbs

Swiss Ball Hyperextensions – 4 sets x 25, 20, 15, 15 reps / 7.5 lbs

Cool Down – 10 mins in the Boxing Room

Posted in Workout Plans

Phase 1 – Titan Workout – Mondays – Back Day

5/20/2019 marked day 1 of phase 1 of this new workout routine. And to go along with it, we have nifty countdown clock (didn’t know WordPress could do this, i love learning something new!).

So – the routine – inspired by the workout Chris Hemsworth used when getting in shape for the role of Marvel’s Thor. I say “inspired” mainly because i could not do the workouts as originally designed (pull-ups? not yet anyway) and it needed to be malleable due to not always being able to get on the machine i need, as happened on the 1st day.

so here it is – i call it the Titan Workout (I main a Titan on Bungie’s Destiny) – Back Day

High Rows – reps – 20, 15, 15 // weight 35 lbs…then Lat Pull Down – reps 10, 10 // weight 45 lbs – hoping next week to work straight Lat Pull-downs as initially intended

Push-ups – 5 sets of 12 // this is a super-set in between the High Rows/Lat Pull Downs

Machine Rows – 4 sets of 12 reps // weight 50lbs

Dumbbell Rows – 4 sets of 12 reps // weight 25lbs ea

Swiss Ball Hyper-extensions – 4 sets reps 25, 20, 15, 15