Talk Is Cheap

STFU and make it happen

June 30, 2015

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TUESDAY; 5:30PM

TRACK
Dynamic Warm up and Sprint Drills x 1 set (30 minutes);
Tempo run (75% effort with 4 minute recovery: 200 meters; 150 meters; 100 meters; 50 meters

STADIUM STAIRS (1/2 way to top)
15 stair sprints <5.25 seconds with 2 minute recovery

NOTE:
AM resting HR 47bpm
June volume: 20 training days.

Written by SJ

June 30, 2015 at 5:48 pm

June 29, 2015

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MONDAY; 5PM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish Getup – 53lbs x 5 reps each side

1 SET / 20 REP CIRCUIT (1-2 minute recovery between exercises)
Bulgarian Split Squat – 115 lbs x 20 reps each leg
Pull up x 15 reps / 30 sec rest / 5 reps
Single Leg Bridge – 80 lbs x 20 reps each leg
Chin up x 13/4/3 reps with 30secs/5secs/5secs recovery
Front Squat – 115 lbs x 20 reps
Single Leg Deadlift – 24Kg x 20 reps each leg
Incline Bench Press – 200lbs  x 5/4/3/3/3/2 reps with 30 sec recovery each set
Pistol Squat – 4 sets of 5 reps

ALFREDSON HEEL DROP
+25LB – 15 reps each leg

NOTE:
AM Heart Rate – 43 bpm

Written by SJ

June 29, 2015 at 5:51 pm

June 28, 2015 

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SUNDAY
TRACK – Dynamic Warm up and Sprint Drills x 1 set (30 minutes); 3 point start & accelerations – 40 meters x 4

STADIUM STAIRS
10 stair sprints < 12 seconds with 4-5 minute recovery

10 decline push ups between sprints

NOTE:
AM resting HR 45 bpm

Written by SJ

June 28, 2015 at 2:53 pm

June 27, 2015

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SATURDAY; 10:30AM

WARMUP: Supine Leg Whip – 1 set of 10 each leg

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Pull up x 8 reps
Ring Dips x 5
Clean & Press – 135 lbs x 5
Chin up x 8 reps
Farmer Walk – 90 lbs x 50 meters
One Arm Row – 65 lbs x 10 each side

Written by SJ

June 27, 2015 at 11:18 am

June 25, 2015

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THURSDAY; 5:15PM

WARMUP: Supine Leg Whip – 1 set of 10 each leg; Turkish Getup – 53 lbs x 5 reps each side

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Bulgarian Split Squat – 115 lbs x 8 reps each leg
Pull up x 8 reps + 10 lbs
Single Leg Deadlift – 53 lbs x 10 reps each leg
Chin up x 8 reps + 10 lbs
Single Leg Bridge – 80lb x 10 reps each leg
Hand Stand Pushup – 1 rep + 1 eccentric lowering 10 seconds
Front Squat – 115 lbs x 10reps
Pistol Squat x 2 reps each leg

NOTE:
AM Resting HR 47bpm

Written by SJ

June 25, 2015 at 6:13 pm

June 24, 2015

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BODY COMPOSITION – Hydrostatic Testing

Personal Data:

Male: 54
DOB: 7/30/60
Height: 5′ 7″

June 24, 2015

Weight: 175.6 lbs
Body Fat Percentage: 10.6%
Lean Body Weight: 156.95 lbs
Fat Weight: 18.65 lbs

April 25, 2015

Weight: 180.8
Body Fat Percentage: 16%
Lean Body Weight: 151.9
Fat Weight: 28.9

NOTE:
– 10 lb fat loss
– 5 lb lean mass gain
AM Resting HR 46bpm

Written by SJ

June 24, 2015 at 4:51 pm

Posted in Body Composition

June 23, 2015

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TUESDAY 

TRACK – Dynamic Warm up and Sprint Drills x 1 set (30 minutes); 3 point start & accelerations – 40 meters x 4

STADIUM STAIRS (1/2 way to top)
10 stair sprints <5.5 seconds with 2 minute recovery
5 decline push ups between sprints (5 second eccentric)

NOTE:
AM resting HR 46bpm

Written by SJ

June 23, 2015 at 4:58 pm

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