Dumbbells and Sweat

Pyramid Set:

10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
5x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 25lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs

5x(DB squat 25lb, DB shoulder shrug 25lb, 10 BW lunges) no rest

multiple days

Wednesday

14 min running
3 min warmup
9 min interval run (2min 8mph on 1 min off 6mph)
1 min sprint(10 mph)
1 min cool down
3 games of racquet ball
super legs with weight
40lbs for lunges
45lbs for squats
00lbs for split jumps

Friday
legs were killing me from the other day so i went for a bike ride 7 miles
first 3.5 in 19:01
second 3.5 in 17:19

trying to recover from sickness and food poisoning i lost a lot of muscle mass in my legs.

Little Bit of Everything

I have been following the routine I sent out to the team. This is just a crazed, muscle hungry person who needed more lifting to do.

Workout - sets x reps (weight)

Squats - 3x 10, 8, 6, 5(95, 155, 185, 215)
Pull ups - 4x 8(my fat ass [~170])
Deadlifts - 3x 10(145, 145, 185)
Dumbbell press [bench] - 3x 3(50's, 60's, 65's)
Alt. Front/lat raises - 2x 16, 12(15's, 20's)
Bicep curl [curl bar] - 2x 8(55, 65)
Different lat raises - 2x 10, 8(15's, 20's)
Lawn-mowers - 1x 8 (55) [I agree... weaksauce]
Shoulder press w/ forward turn (dumbbells, slowly) - 2x 10(30's, 35's)
Lat pull-downs - 2x 8(115, 130)
Tricep Pull-downs (cable machine - rope grip) 5x 8(70, 90, 105, 120, 135)

3x 10 Crunches, 10 bicycles, 10 push ups, 10 mt climbers - Fast
2 mins rest
40 bicycles - tired as hell

Went home and immediately drank skim milk, ate [1] wheat toast w/ peanut butter, and 3 eggs scrambled w/ a little cheese. Gotta get that protein baby! Plus Skim milk is ridiculous good for you after working out. (both cardio AND lifting)

4 of 10 for 10

10 rounds for time of:
10 pushups, 10 crunches, 10 squat jumps, 10 supermans

Completed in 11:30 (first 5 in 4:20, last 5 in 7:10)

Post your times in the comments.

Just a Taste

This is my first post on the FMUMF blog. I may be lazy in terms of contributing to this website, but I have been working my ass off this break to get ready to stuff some teams in the spring.

My workout today consisted of a fast pace 2.2 mile run (13:20) then a variation on the exercises Billdozer sent out combined with sprints. Since it was sunny and relatively warm I did these all outside:

100m sprint followed by 1 minute of crunches
100m sprint followed by 1 minute of pushups
100m sprint followed by 1 minute of mountain climbers
100m sprint followed by 1 minute of squat jumps
1 round of suicides then a 2 minute break

then I repeated twice and went inside to start getting ready for the BCS Bowl Championship. Ill take bets... Oklahoma all the way!!

_____________Finland May Unite Marred Flagellum______________

I can finally

...bench my weight. It feels good.

Bench press: 10 at 120, 6 at 130, 1 at 140, 1 at 145, 7 at 120lb

I did another set at 120lb too, but don't remember how many I pushed out. Maybe 5. I also did a few overhead squats at 50lbs, but that was just for esses and gees.

Ice-Storm Sprinting

Amidst the ice-storm:
4x(110yd stride uphill, jog down110yd
sprint uphill, walk down)

Back indoors:
25 burpees, 25 crunches

I was going to do more inside, but got invited to dinner out at the last minute. The strides were similar to sprints, but with a focus on exploding from each leg. For sprints, the focus was covering ground as quickly as possible...obviously!

Black and Blues

Sore from some amazing skiing up in Tahoe. Decided to go for a run and get rid of the soreness and work through the bumps and bruises.

30 min Run/Jog : Went to the Dish in Palo Alto (Hilly area), Sprint up hill, jogged down them. Saw a tarantula go across the path. Cool.

Drove back to the apartment, did some plyos (Split jumps, toe hops, box jumps, and ice skaters)

Back on Tues.

I don't need a gym

3.8mi in 29:10 (2.8 in 21:20, last mile in 7:50)
2 minutes rest, then:
as many rounds as possible without rest:
10 pushups, 10 crunches

I got through 5 without rest, then did one more set with a two second pause between each of the last five pushups (no rest for the crunches). So, 6 rounds total. I emphasized good form on my pushups, exploding up and going through the full range of motion with each rep. I stopped after 6 rounds so I wouldn't have to sacrafice form.

How are you getting ready for the season? Post your workouts in the comments.