Page 2 of 2 FirstFirst 12
Results 11 to 16 of 16

Thread: Aaron's Log

  1. #11

    July 26th and 28th, 2012

    Thursday

    Complex 1
    Barbell Good Morning: 115.0x8, 115.0x8, 125x8
    Alternate Hammer Curl: 25.0x8, 25.0x8, 30.0x8
    Barbell Upright Row: 95.0x8, 95.0x8, 105.0x8
    Barbell BTB Wrist Curl: 55.0x8, 55.0x8, 55.0x8

    Complex 2
    Reverse Barbell Curl: 45.0x8, 45.0x8, 45.0x8
    Wide-Grip Lat Pulldown: 105.0x8, 105.0x8, 107.5x8
    Barbell Reverse Grip Row: 95.0x8, 115.0x8, 115.0x8
    Barbell BTB Wrist Curl: 55.0x8, 55.0x8, 55.0x8

    Saturday

    Warm-Up
    Bosu Squats: 8, 8
    Ground to Bosu Jumps: 8, 8
    Bosu Lunge to One-Legged Balance: 2x8 (right leg down) 2x8 (left leg down)

    Complex 1
    Dumbell Step-Ups: 35.0x8, 35.0x8, 35.0x8
    Leg Press: 270.0x8, 270.0x8, 270.0x8
    Dumbell Standing Calf Raise: 45.0x8,45.0x8,45.0x8
    Dumbell Squats: 40.0x8, 40.0x8, 40.0x8

    Complex 2
    Leg Extensions: 120.0x8, 120.0x8, 125.0x8
    Hip Adductors: 180.0x8, 175.0x8, 175.0x8
    Lying Leg Curls: 115.0x8, 115.0x8, 120.0x8
    Hip Abductors: 180.0x8, 175.0x8, 175.0x8

    Complex 3
    Exercise Ball Pull-In: 2 sets x 15 reps
    Back Extension on Exercise Ball: 2 sets x 10 reps
    Wrist Roller: 2 sets (wrists facing down, pulling and pushing) x 5.0lbs

  2. #12

    Applied Nutrition for Mixed Sports

    Just finished reading the book, typing up the powerpoint, and am almost half-way through the video in which he is presenting the powerpoint to the football and Mens' and Womens' Soccer teams at SFU. Going to start my nutritional/diet change in the next week or so. I'll post an update, later tonight hopefully, with my planned nutritional changes/intake.

  3. #13

    August 21st and 22nd, 2012

    August 21st, 2012

    Complex 1 (Push; Morning lift)
    Dumbell Bench: 45.0x8, 45.0x8, 50.0x8
    EZ Bar Decline Skull Crushers: 65.0x8, 65.0x8, 60x8
    Dumbell Arnold Press: 25.0x8, 25.0x8, 25.0x8
    Dumbell Incline Fly+Twist: 25.0x8, 25.0x8, 25.0x8

    Complex 2
    Decline Oblique Crunch: 8, 8
    Exercise Ball Pull-In: 15, 15

    Complex 1 (Pull; Evening lift)
    Barbell Good Morning: 135.0x8, 135.0x8, 140.0x8
    Alternate Hammer Curl: 30.0x8, 30.0x8, 30.0x8
    Barbell Upright Row: 115.0x8, 115.0x8, 115.0x8
    Barbell Behind the Back (BTB) Wrist Curl: 70.0x8, 70.0x8, 70.0x8

    Complex 2
    Reverse Barbell Curl: 45.0x8, 45.0x8, 45.0x8
    Wide-Grip Lat Pulldown: 105.0x8, 105.0x8, 105.0x8
    Barbell Reverse Grip Row: 115.0x8, 115.0x8, 95.0x8
    Barbell BTB Wrist Curl: 70.0x8, 70.0x8, 70.0x8

    Complex 3
    Back Extensions - Hyperextensions: 25.0x12, 25.0x12
    Stability Ball Back Extension: 15, 15

    August 22nd, 2012

    Complex 1
    Dumbell Step-Ups: 35.0x8, 35.0x8, 35.0x8
    Dumbell Standing Calf Raise: 45.0x8,45.0x8,45.0x8
    Back Squat: 135.0x8, 145.0x8, 155.0x8
    Seated Calf Raise: 45.0x8, 55.0x8, 55.0x8

    Complex 2
    Leg Extensions: 125.0x8, 130.0x8, 130.0x8
    Hip Adductors: 175.0x8, 175.0x8, 175.0x8
    Lying Leg Curls: 125.0x8, 125.0x8, 125.0x8
    Hip Abductors: 175.0x8, 175.0x8, 175.0x8

    Complex 3
    Exercise Ball Pull-In: 2 sets x 15 reps
    Wrist Roller: 2 sets (wrists facing down, pulling and pushing) x 5.0lbs
    Back Extension on Exercise Ball: 2 sets x 10 reps

  4. #14

    New Routine; August 28th, 2012

    New routine; 12-week football power lifting setup from bodybuilding.com

    Monday, August 27th, 2012
    Power Clean: 75.0x12, 95.0x10, 105.0x8, 105.0x8
    Barbell Bent-Over Row: 95.0x10, 95.0x10, 100.0x10
    Barbell Back Squat: 135.0x10, 135.0x10, 135.0x10, 140.0x10, 140.0x10
    Leg Press: 200.0x15, 200.0x15, 200.0x15
    Stiff-Leg Deads: 95.0x10, 115.0x10

    Tuesday, August 28th, 2012
    Barbell Bench Press: 45.0x20, 95.0x10, 100.0x8, 100.0x8, 100.0x8
    Barbell Incline BP: 70.0x10, 70.0x10, 75.0x10
    Split Jerk: 65.0x12, 65.0x10, 70.0x8, 70.0x8, 70.0x8
    Upright Rows: 95.0x10, 95.0x10, 95.0x10
    Close Grip BP: 70.0x12, 70.0x10, 70.0x10
    Exercise Ball Pull-In: 15, 20
    Decline Oblique Crunch: 8, 8

  5. #15

    August 30th, 2012

    Thursday (Hang Clean/Front Squat)
    Hang Clean: 65.0x10, 75.0x10, 95.0x8, 85.0x8, 85.0x8
    Dumbell Row: 25.0x12, 30.0x12, 30.0x12
    Front Squat: 90.0x12, 95.0x10, 100.0x10, 105.0x10
    Leg Curls: 105.0x12, 105.0x12, 110.0x12
    Seated Calf Raise: 45.0x15, 45.0x15

  6. #16

    August 31st - September 7th

    Friday, August 31st, 2012
    Barbell Bench Press: 45.0x20, 95.0x12, 105.0x10
    Dumbell Incline Bench: 25.0x12, 25.0x12, 25.0x12
    Standing Military Press: 45.0x10, 45.0x10, 45.0x10
    EZ-Bar Tricep Extension: 35.0x15, 35.0x10, 35.0x10, 35.0x10
    Dumbell Alternating Curl: 25.0x10, 25.0x10, 25.0x10, 25.0x10

    Monday, September 3rd, 2012
    Power Clean: 80.0x10, 100.0x8, 110.0x8, 110.0x8
    Barbell Bent-Over Row: 95.0x12, 95.0x12, 100.0x10
    Barbell Back Squat: 45.0x20, 95.0x15, 135.0x10, 140.0x10, 145.0x10
    Leg Press: 200.0x15, 210.0x15, 220.0x15
    Stiff-Leg Deads: 105.0x12, 115.0x10

    Tuesday, September 4th, 2012
    Barbell Bench Press: 45.0x20, 105.0x10, 105.0x8, 105.0x8, 105.0x8
    Barbell Incline BP: 70.0x10, 75.0x10, 75.0x10
    Split Jerk: 65.0x12, 65.0x10, 70.0x10, 70.0x10, 70.0x10
    Upright Rows: 95.0x10, 100.0x10, 100.0x10
    Close Grip BP: 70.0x15, 75.0x10, 75.0x10

    Thursday, September 6th, 2012
    Hang Clean: 75.0x12, 75.0x10, 85.0x8, 85.0x8, 90.0x8
    Dumbell Row: 30.012, 30.0x12, 35.0x12
    Front Squat: 95.0x12, 95.0x12, 105.0x8, 110.0x10
    Leg Curls: 110.0x12, 110.0x12, 110.0x12
    Seated Calf Raise: 45.0x10, 45.0x10

    Friday, September 7th, 2012
    Barbell Bench Press: 55.0x20, 95.0x12, 105.0x10
    Dumbell Incline Bench: 25.0x12, 25.0x12, 30.0x12
    Standing Military Press: 45.0x12, 45.0x12, 55.0x10
    EZ-Bar Tricep Extension: 35.0x15, 40.0x10, 40.0x10
    Dumbell Alternating Curl: 25.0x10, 25.0x10, 25.0x10, 30.0x10

Similar Threads

  1. [5 days/week][General][Beginner] Aaron's first routine
    By Arn24 in forum General Fitness Routines
    Replies: 0
    Last Post: 10-19-2012, 01:03 PM
  2. [6 days/week][General][Beginner] Aaron's Workout
    By akribet in forum General Fitness Routines
    Replies: 0
    Last Post: 08-22-2012, 07:32 PM
  3. [4 days/week][Cutting][Beginner] Aaron's Routine
    By Spriggsy55 in forum Cutting Routines
    Replies: 0
    Last Post: 02-08-2012, 02:54 PM
  4. [5 days/week][Cutting][Intermediate] aaron caryl
    By nightrider90 in forum Cutting Routines
    Replies: 0
    Last Post: 02-07-2012, 07:01 AM
  5. Replies: 0
    Last Post: 12-27-2010, 08:56 AM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •