Barrhaven Tri Pack

Monday, March 10, 2014

Tuesday March 11

Week 1 A

Warmup

Back Squat

5x65% (85 lbs)
5x75% (100 lbs)
5+ x85% (115 lbs)

3x10 Good Mornings (bar)

3 rounds of:

10 KB Snatches e/s (25lb)
30 Glute Bridges (10lb DB on hips)
20 burpees
10 Box Step Up e/s (12lb DB)
20 plank tucks on ball

Monday March 10

Week 1 Bench Press

Warmup

Bench Press 5x55lb/5x60/15x65

5 rounds of:

10 ring dips
10 DB rows e/s (30lb)
10 tricep extensions (25lb)

Sunday, February 23, 2014

Last Week of February

Workout #1

3 rounds of:

Clean x 10
Lunge with Medicine Ball Rotation x 10 each side
Pike Pushups x 10
Pullups (unassisted) x 6
Side Plank with Leg Raise x 10 each side

Workout #2

3 rounds of:

Slamball x 30 (20 lbs)
One-Legged Romanian Deadlift w/ KB x 10 each side
Bench Press x 10
Bent-over Dumbbell Rows x 10 each side
Layout on Rings x 10

Saturday, February 15, 2014

Third Week of February

Workout #1

3 rounds of:

KBS x 20
Bulgarian Split Squats x 8 each side
Push Press x 8
Ring Rows x 8
Russian Twists with weight x 15

Workout #2

3 rounds of:

Thrusters x 15
Good Mornings w/ KB x 8
Ring Dips x 8
Chest Flies x 8
Hollow Hold 2 x 30s

Sunday, February 9, 2014

Monday

4 rounds of 6 reps:

Back Squat
Reverse Lunge with Overhead KB
Assisted Chinup
Pushups on DB
V-ups with Physioball

Friday

4 rounds of 6 reps:

Deadlift
Lunge on to step
Pushups on Bench and Ball
Body Rows on Box
Plank-to-Pike on Ball

Saturday, February 1, 2014

First Week of February

I'm in the middle of Fitness Blender's 8 Week Fat Loss Program Round 2. Mr P and I thought we'd mix up our programs with a little more strength training with heavier loads. Here are our two such workouts this week:

Monday

3 sets of 8 reps:

Sumo Deadlift with Kettlebell
Pushup
Lunge with Dumbbells
Ring Rows
Front Plank 20s

Friday

3 sets of 8 reps:

Plow on Physioball
Hand Walkover
Deadlift with Dumbbells
Lateral Lunge, hands behind head
Assisted Pullup

Saturday, November 30, 2013

Not many posts lately...

I've been following Fitness Blender's 8-week Fat Loss Program Round 1. I'm on Workout #26 and loving it! The variety is awesome and I've worked muscles that I didn't know I had, especially in the core. Some of their more recent videos focus on lifting heavier but so far I'm going with their program as published while trying to maximize the weight I'm using. Highly recommended.