This Weekend’s Workouts – June 13 & 14, 2009

Bruce Lee Kick

Saturday’s Workout

Warm-up

  • 10 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

  • Kicking, Punching & Jump Lunges for 7 minutes straight

no rest between sets2 min rest between superset 1 & 2 as I move from room to room

Superset #2

  • Push-Ups – 10 sets of 10 reps
  • BW Row on Smith Machine – 10 sets of 10 reps

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

  • 1 Arm DB Incline Chest Press – 5 sets of 5 reps for each arm (total reps – 50), 120 lb DB supersetted with
  • Reverse Lunge – 5 sets of 20 reps, Bodyweight

No rest between sets

30 sec rest between superset 2 & 3

Superset #4

  • Band Chest Press – 250 lb approx – 7 sets of 20 reps (last set 16), supersetted with
  • 1 Arm Standing Cable Row – 7 sets of 5 reps @ 195 lbs, supersetted with
  • 1 Leg DL – Bodyweight – 7 sets of 5 reps each leg

No rest between sets

30 sec rest between superset 2 & 3

Superset #5

  • 1 Leg Kneeling Leg Curl – 230 lbs x 5 sets of (5,5,5,4,3) reps, supersetted with
  • Bulgarian Squat – 5 sets of 10 reps @ bodyweight

No rest between sets

30 sec rest between superset 2 & 3

Superset #6

  • DB Concentration Bicep Curl – 65 lbs x 5 sets x 5 reps, supersetted with
  • Cybex Incline Chest Press – 5 sets of 5 reps @ 305

No rest between sets

30 sec rest between superset 2 & 3

Flexibility/Mobility Training

  • 15 minutes of static & pnf stretching

Notes:

Loooooonnnnngggg workout – had tons of energy

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ab wheel

Sunday’s Workout

Warm-up

  • 10 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

  • Ab Wheel – 10 sets of 10 reps, supersetted with
  • BW Squat – 10 sets of 20 reps – full depth, as fast as possible

no rest between sets2 min rest between superset 1 & 2 as I move from room to room

Superset #2

  • St. Arm Standing Cable Pulldown (dynamic motion like a Med Ball slam) – 8 sets of 15-11 reps, weight increasing from 130 lbs to 235 lbs, (focus on speed & power), supersetted with
  • Pullthroughs – 8 sets of 15-13 reps, weight same as Pulldowns, supersetted with
  • Super-stretched Bulgarian Squats – extreme stretch on rear leg – 8 sets of 15 reps @ BW

No rest between sets

30 sec rest between superset 2 & 3

***Note – weakness in left hand due to hyperextended thumb – grip is becoming a problem

Superset #3

  • Hybrid Exercise – DB Bench Pullover combined with “Dead Bug” spine flattening – lying lengthwise on bench, knees bent, back flattened – DB is punched back & overhead instead of in the traditional arc – 95 lb DB x 8 sets of 15 reps supersetted with
  • Standing DB Curl – 8 sets of 15 reps – 55 lb DB, supersetted with
  • DB Lateral Raise – 8 sets of 15 reps – 35 lb DBs

No rest between sets

30 sec rest between superset 2 & 3

Flexibility/Mobility Training

  • 15 minutes of static & pnf stretching

Notes:


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