Legs -Sept 3

 

Each pair is a superset.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast! If in doubt, refer to the legs workout here.

-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 eventually.

-----------------------------------------------------------------------------------------

Alternating Fwd Lunges -3 sets x 15 reps/side
Alternating Reverse Lunges -3 sets x 15 reps/side
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================

Work out on Days off: Aug 30-Sept 2

If you have time to make it to the gym only once, go back to the last Legs workout and make it outside for a bike/run/hike at least once. Try for 30 minutes (or more, up to 45) of a heart rate between 130-150, or a perceived exertion of 6-7/10.

Strapped for time? Incorporate a Tabata of cycling or running into your workout. Warm up for 5-10 minutes, begin with a work period of 20 seconds, rest of 10 seconds, repeating 8 times. Follow this with a 5-10 minute cool down and you can be done this component of your training in less than 25 minutes.

Have time to make it to the gym twice?
First go back to our last Chest & Back workout, then closer to next shift go to our last Legs workout.

If you manage to fit in one of the cardio days listed above, you've had a pretty successful 4 days off.

Chest & Back -Aug 29

Chest & Back

Each pair is a superset.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

• Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)

------------------------------------------------------------------
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
---------------------------------------------------------------------------
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 15 reps
=================================================
ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

Here are the video references: (note the next button, they are all in one playlist)==================================================

Shoulders & Arms -Aug 26th

Shoulders & Arms:

Once again, we're going to put shoulders and arms together.
Warmup, Prehab all goes without saying.

Cardio to add into today!
-Load the sled. One 45llb plates.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after!

58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.

57: Running members can complete a lap around the hall, as can the pulling members.

All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.


Onto Shoulders & Arms: (supersets)

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright BB Row 3 sets of 10 reps 
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Tabata ABS (not Waldo's version, the real one)


Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches


ONLY ONE!


Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)


Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts


Follow the same Tabata regime as you did with the first Tabata.


Total of 8 minutes on abs... way to go!

======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise) -this has been done to compress the amount of space used for video in each post since the material is no longer new. I'm hoping it's more simplistic, if you'd prefer each video actually be imbedded, let me know and I'll go back to the way the first posts looked

 

Workout for Days Off! -Aug 22-25th

If you can make it to the gym one extra time, go back to last week's Chest & Back workout.

If you can make it to the gym two times, first go back to Arms and Shoulders from last week, then Chest and Back from last week.

Next shift will be Arms and Shoulders!

Remember everyone isn't in the same timeframe for these workouts as some participants joined in part way through. Keep this in mind as reps or set numbers go up in the coming weeks, and taper your own numbers to match being a few days/weeks behind. If you have questions about how to do this, give me a call!

Matt.

Legs Aug 20

crura:

'a pair of elongated masses or diverging bands resembling legs'

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Increase this week! Check the number of sets!
-For a challenge, if you're ready for it, add one set to the first two leg supersets (for 3 sets).
Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast!
-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 by the next time we hit the legs!
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 20 reps
Alternating Reverse Lunges -3 sets x 20 reps
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================

Chest & Back -Aug 18th

rursus & armarium
-chest & back

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

• Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)

------------------------------------------------------------------
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
---------------------------------------------------------------------------
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 15 reps
=================================================
Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30

==================================================
Here are the video references: (note the next button, they are all in one playlist)

Working out on Days off?

What? Workout more than 8 times a month? Sloths are cool, but you still don't want to be one.

If you're just crazy enough to give this a shot, you will see your results improve much more dramatically.
Running, biking, wild horse riding and rioting are all great activities to stay active while you are not at work, but as with all programs, this strength program really depends on you working a little on your days off too.

I'll assume the worst, and continue to follow the rotation of Legs/Chest&Back/Shoulders&Arms on our days of work, but here is a recommendation for this set of 4 off if you have a chance to get to the gym inbetween acts of civil disobedience.

If you have one day at the gym:
Go back to Aug 5th and repeat the Leg workout from that day.

If you have two days at the gym:
Do the Chest and Back workout 1st (it will be reposted later on Sunday)
Do Legs or Shoulders/Arms workout.
On Thursday we will be back to Chest and Back and you can tell everyone how much easier it is for you since you are already on your third workout of the week.

Don't miss the hydration post from Brad on the main page....

See you Thursday!

Shoulders & Arms -Aug 13th

Shoulders & Arms:

Once again, we're going to put shoulders and arms together.
Warmup, Prehab all goes without saying.

Cardio to add into today!
-Load the sled. 1-2 45llb plates.
-This is a team run/pull... don't let the weather deter you, it only adds to the challenge!

(don't worry, we are running forward)

58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.

57: Running members can complete a lap around the hall, as can the pulling members.

All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.
Waldo has done this before, so if you can find him, he should be able to demo.


Onto Shoulders & Arms: (supersets)

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright Row 3 sets of 10 reps
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Banana Rock Abs -3 sets of 30

Wide Knee Abs -3 sets of 40 reps (20 straight, 10 each oblique)
Straight
Oblique
======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise) -this has been done to compress the amount of space used for video in each post since the material is no longer new. I'm hoping it's more simplistic, if you'd prefer each video actually be imbedded, let me know and I'll go back to the way the first posts looked

 

Legs -Aug 10

crura:

'a pair of elongated masses or diverging bands resembling legs'

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.

Increase this week! Check the number of sets!
-For a challenge, if you're ready for it, add one set to the first two leg supersets (for 3 sets).
-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 by the next time we hit the legs!
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 20 reps
Alternating Reverse Lunges -3 sets x 20 reps
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
AB Videos:

=================================================================

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=================================================================


=================================================================

Chest & Back -Aug 5th

rursus & armarium
-chest & back

Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}
------------------------------------------------------------------
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps
---------------------------------------------------------------------------
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 15 reps
=================================================
Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30

==================================================

----------------------------------------------------------------------

Umerus & Brachius - Aug 2nd

Shoulders & Arms:

We can combine both for a really good upper body workout today...
Warmup, Prehab all goes without saying.

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright Row 3 sets of 10 reps
-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
------------------------------------
========================

Close Grip Bench Press -3 sets x 10 reps

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips -3 sets x 10 reps

-------------------------------------------------------------------------------------------------

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

=================================================

ABS:

Banana Rock Abs -3 sets of 30

Wide Knee Abs -3 sets of 40 reps (20 straight, 10 each oblique)
Straight:
Oblique:
======================================================

Cool Down, Stretch! Water....