Saturday, July 14, 2007
Work Out Routine July 12, 2007
Scott White’s Personal Trainer
Workout Routine July 12, 2007: I challenge you to do my work out, train hard and get great results.
The complete details, The Challenge:
Beginning to end:
| Warm Up Exercise | Program | Level | | Time |
| Stair Mill | manual | 9 | | 10 min |
| | | | | |
| Stretches | Time | | | |
| hamstring toe touch | 30 sec | | | |
| lunge hip flexor | 30 sec | | | |
| quadriceps standing pull | 30 sec | | | |
| hamstring wide stance | 30 sec | | | |
| chest stretch | 30 sec | | | |
| lat stretch | 30 sec | | | |
| EXERCISE | Weight lbs | reps | Tempo | rest |
| Deadlifts | 45 | 8 | 3-1-3 | 1 min |
| Deadlifts | 135 | 6 | 3-1-3 | 1 min |
| Deadlifts | 225 | 6 | xox | 0 |
| DB Side Lunges | 25 | 6 | xox | 0 |
| DB Single Leg Squats | 25 | 6 | xox | 0 |
| Lat pull down | 160 | 6 | xox | 0 |
| DB incline Chest press | 80 | 6 | xox | 0 |
| one arm low cable rows | 130 | 6 | xox | 0 |
| Deadlifts | 315 | 4 | xox | 0 |
| DB Side Lunges | 30 | 6 | xox | 0 |
| DB Single Leg Squats | 30 | 6 | xox | 0 |
| Lat pull down | 210 | 6 | xox | 0 |
| DB incline Chest press | 105 | 6 | xox | 0 |
| one arm low cable rows | 160 | 6 | xox | 0 |
| Deadlifts | 315 | 3 | xox | 0 |
| DB Side Lunges | 30 | 6 | xox | 0 |
| DB Single Leg Squats | 30 | 6 | xox | 0 |
| Lat pull down | 230 | 6 | xox | 0 |
| DB incline Chest press | 110 | 4 | xox | 0 |
| one arm low cable rows | 130 | 6 | xox | 0 |
| Deadlifts | 225 | 6 | xox | 0 |
| DB Side Lunges | 30 | 6 | xox | 0 |
| DB Single Leg Squats | 30 | 6 | xox | 0 |
| Lat pull down | 260 | 5 | xox | 0 |
| DB incline Chest press | 105 | 6 | xox | 0 |
| one arm low cable rows | 160 | 6 | xox | 0 |
| Deadlifts | 225 | 6 | xox | 0 |
| DB Side Lunges | 30 | 6 | xox | 0 |
| DB Single Leg Squats | 30 | 6 | xox | 0 |
| Lat pull down | 260 | 5 | xox | 0 |
| DB Chest press | 110 | 6 | xox | 0 |
| one arm low cable rows | 160 | 6 | xox | 0 |
| Deadlifts | 225 | 6 | xox | 0 |
| DB Side Lunges | 25 | 6 | xox | 0 |
| DB Single Leg Squats | 25 | 6 | xox | 0 |
| Lat pull down | 260 | 6 | xox | 0 |
| DB Chest press | 110 | 6 | xox | 0 |
| one arm t-bar row | 90 | 6 | xox | 0 |
| Deadlifts | 225 | 6 | xox | 0 |
| DB Side Lunges | 30 | 6 | xox | 0 |
| DB Single Leg Squats | 30 | 6 | xox | 0 |
| Lat pull down | 260/ 160 | 6/ 8 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| one arm t-bar row | 90 | 6 | xox | 0 |
| Muscle Ups/ dips | bw | 4/ 10 | 3-1-3 | 0 |
| upside down push ups | bw | 8 | 3-1-3 | 0 |
| hang clean and press | 100 | 5 | 3-1-3 | 0 |
| Muscle Ups/ dips | bw | 3/ 10 | 3-1-3 | 0 |
| upside down push ups | bw | 6 | 3-1-3 | 0 |
| hang clean and press | 90 | 5 | 3-1-3 | 0 |
| Muscle Ups/ dips | bw | 2/ 8 | 3-1-3 | 0 |
| upside down push ups | bw | 4 | 3-1-3 | 0 |
| hang clean and press | 90 | 4 | 3-1-3 | 0 |
| Pull ups wide | bw | 10 | 3-1-3 | 0 |
| Push Ups weighed | 45 | 23 | 3-1-3 | 0 |
| Pull Ups close | bw | 10 | 3-1-3 | 0 |
| Push Ups weighed | 45 | 18 | 3-1-3 | 0 |
| Pull Ups reverse | bw | 10 | 3-1-3 | 0 |
| Push Ups weighed / no weight | 45 / bw | 15/ 16 | 3-1-3 | 0 |
| | | | | |
| Total Time: | 46 min | | | |
Notes:
* xox = as fast as possible with good form
* BW = Body Weight Exercise
| Cardio: | | | |
| Exercise | Program | Level | Time |
| Stair Stepper | speed interval | 10 lo/ 20 hi | 8 min |
| Stair Mill | speed interval | 10 lo/ 20 hi | 10 min |
| Treadmill | 3 mph | 3% incline | 10 min |
| | | | |
Notes: I was on the stair stepper for about 8 min and then the machine broke not sure what happened. All of a sudden shut off and had flashing lights on all the machines, who knows. I like to think that I was so strong and powerful that I broke the machine.. lol. I switched to the stair mill and was feeling my calfs starting to cramp on me, so I cut that short and just walked. I have a history of injuries so I decided to cut it. My body was spent and I walked for the remaining 10 minutes. Oh by the way I’m listening to deception point by Dan Brown. Same guy who wrote the Da Vinci code.
| Stretches | Time |
| butterfly | 30 sec |
| lunge hip flexor | 30 sec |
| lying glute stretch | 30 sec |
| hamstring toe touch | 30 sec |
| hamstring wide stance | 30 sec |
| qudarcip standing pull | 30 sec |
| calf stretch | 30 sec |
| chest stretch | 30 sec |
| lat stretch | 30 sec |
You think you can handle the challenge, well bring it show me what you got!!
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