Posts by Month
Tags

Tuesday
Feb242015

Full Week of Workout Videos - Friday Chest and Triceps Accessory Home

1:16 minutes - 669 Calories - Average Heart Rate 119 - Max Heart Rate 166.
Location: Home Gym

Warmup & Mobility:
  • Rotator cuff work and Stretching
Strength:
  • Decline standing cable flies x3 sets (Chest)
  • Incline seated cable flies x3 sets (Chest)
  • Flat seated cable flies x3 sets (Chest)
  • Various position pushups x3 sets max reps each (Chest & Triceps)
  • Tricep cable extensions using curl bar x4 sets (Triceps)
  • Tricep cable extensions using rope x4 sets (Triceps)
  • Crunches and leg raises (Abs)
Monday
Feb232015

Full Week of Workout Videos - Friday Chest - Bench Press CrossFit

45 minutes - 400 Calories  Aprox- Average Heart Rate ? - Max Heart Rate ?
  • Did not get a recording of my Garmin Heart Rate Monitor Session
Location: CrossFit Langley

Warmup & Mobility

Strength:
  • Bench Press Warmup - 155 lbs x5 reps (Chest & Triceps)
  • Bench Press Warmup - 185 lbs x3 reps (Chest & Triceps)
  • Bench Press Warmup - 205 lbs x2 reps (Chest & Triceps)
  • Bench Press - 225 lbs x13 reps (Chest & Triceps)
  • Bench Press - 225 lbs x12 reps (Chest & Triceps)
  • Bench Press - 225 lbs x5 reps (Chest & Triceps)
  • Bench Press - 175 lbs x21 reps (Chest & Triceps)
  • Bench Press - 175 lbs x15 reps (Chest & Triceps)
Sunday
Feb222015

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Leg Extensions x4 sets (Quads)
  • Leg Curls x4 sets (Ham Strings)
  • Calf Raises x4 sets (Calves)
Saturday
Feb212015

Full Week of Workout Videos - Thursday Legs - Deadlifts CrossFit

47 minutes - 582 Calories - Average Heart Rate 145 - Max Heart Rate 192.
Location: CrossFit Langley

Warmup & Mobility

Strength:
  • Deadlift - 225 lbs x8 reps (Legs & Back)
  • Deadlift - 315 lbs x8 reps (Legs & Back)
  • Deadlift - 365 lbs x8 reps (Legs & Back)
  • Deadlift - 405 lbs x11 reps (Legs & Back)
METCON:
  • 5 Rounds
  • 8 Straight Leg Deadlifts with 65 lbs each arm
  • 10 Ab Rolls
  • 5 Pull-ups
Friday
Feb202015

Full Week of Workout Videos - Wednesday Back and Biceps Home

1:31 minutes - 1005 Calories - Average Heart Rate 135 - Max Heart Rate 168.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Wide single arm Pull Downs x2 sets (Lats)
  • Wide Pull-ups x2 sets (Lats)
  • Narrow single arm Pull Downs x2 sets (Lats)
  • Chin-ups x2 sets (Lats)
  • Seated Rows x2 sets (Lats & Middles Back)
  • Straight arm pull down x4 sets (Lats & Core)
  • Preacher Curls with Cables x4 sets (Biceps)
  • Single Arm Curls with Cables x4 sets (Biceps)
  • Front Lever combined with Toes to Bar x2 sets (Abs, Core, Lats)