MuscleDog.com - Connecting you to a better body!

6/24/10
STRENGTH
squats 10x10 
step ups 3x12
lunges 3x12
leg extenstion/leg curl 3x12(each)
leg press 3x12
CARDIO
bike maxed out for 20 min

6/17/10
STRENGTH  
close grip 5x8
skull crush 5x8
push downs 3x8
reverse grip pushdowns 3x8
weighted dips 3x10
st bar curls 5x8
alt DB curls 3x10
3 sets of “21’s”
preacher curls 3x8
concentration curls 3x12
CARDIO
bleachers with keg on shoulder 3 times back and forth
2x100’s 2x90s 2x80s down to 10 and all the way back up to 100yd (suicide sprints) 

6/16/10
STRENGTH
power clean to over head press 8x8  
dumbell over head press 3x12
front, side, rear raises 3x12 each
shrugs 3x20
arnold presses 3x12 
CARDIO
1/4 mile sprints with parachute x 12
sprint up hill carrying keg overhead x 12

6/15/10
STRENGTH 
squats 10x8
leg ext/curl 5x8
leg press 3x20
step ups 3x15
lunges 3x15
straight leg deadlift 3x20
CARDIO 
100 laps in the pool
1000abs
10 x 100yd sprints

6/14/10
STRENGTH
5x5 BB flat bench
5x5 BB incline bench
5x5 incline DB press
5x12 incline DB fly
5x10 pullups
3x8 pulldowns
3x8 seated row
3x8 BB bent over row
3x8 underhand pulldown
5x20 hyper extension
CARDIO
Form run drills x 100 yards each (march,qick skip, high skip,puddle jump,but kicks,sprint)
40yd dash w/ parachute x 20 (walk back)

How is your training going? Any improvements towards your goals?

6/11/10

6/10/10

6/9/10
 
STRENGTH
hang cleans 5x5
front,side,rear DB shoulder raise circut 3x12
st bar curls 3x12
DB curls 3x12
hammer curls 3x8
keg throws 10 throws non stop for 5 sets
CARDIO
10x 50yd jeep liberty push 
Bleechers down and back with 25lb weights x 3 
10x 100yd sprints with sparq parachute
 IN THE RAIN!!!

6/8/10
 
STRENGTH
10x10 BB squats
3x10 (5 each leg) BB lunges
3x20 (10 each leg) DB knee raise step ups
3x10 leg ext
3x10 leg curl
3x10 leg press
CARDIO 
start at 8.0 on the tredmill, increase 0.1 every 15 seconds until failure ( leave the tredmill on incline 5.0 for duration of exercise)
bike on full resistance for 10 min
25 swimming sprints (the width of the shallow end in a olympic sized pool) your rest is your partners sprint  

6/7/10
STRENGTH
BB flat bench 12,10,8,6,4,2
BB incline 5x5
DB flat bench flys 3x10
DB inclice flys 3x10
BB close grip bench 5x5
BB skull crushers 3x10
reverse grip pushdowns 3x12
weighted dips 5x5 
CARDIO
8 1/4 mile sprints with sparq parachute (drop parachute half way and continue sprinting until done with lap)
10x100yd sprints with sparq parachute

6/28/10
STRENGTH
ALL DUMBELLS
flat incline press then incline fly both 5x10
pull ups 3x10
bent over rows3x12
reverse pulldowns 3x12
seated rows 3x12 
500 abs
500 lower back 
CARDIO
100s 95s 90s all the way down to 5 AND back up to 100 (wakk back is rest)
finish with a 2 mile run

6/29/10
STRENGTH
standing shoulder press 3x12
shulder circut (front,side,rear) 3x12
upright row 3x12
shrugs 3x12
seated db military 2x12
hang cleans 5x5
CARDIO
100 swimming laps
100 running laps (in pool)

11/8/10
 
Flat bench
weighted chin ups
shrugs
 
incline DB
DB pull over
standing press
 
dips           
db snatch
reverse flys 
 
each group is a super set. 5 rounds of 3 reps for each exercise

how long are your rest periods?
 
What are your gaols now.. its been a while

what sport are you training for?

  
What  happened?? you left us hanging like this with no answers ?

I am a fan of the cardio at the end, good way to keep weight down and recovery up

i rather do cardio on separte days.. doing cardio with weight training is just tooooo long! plus i like doing hiit and go all out!