Tuesday, July 17, 2007
Work Out Routine July 17, 2007
Scott White’s Personal Trainer
Work Out Routine July 17, 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 |
| Squats | 45 | 8 | 3-1-3 | 1 min |
| Squats | 135 | 6 | 3-1-3 | 1 min |
| Squats | 225 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 80 | 6 | xox | 0 |
| Sumo Squat Presses | 60 | 6 | xox | 0 |
| Pull ups wide | 45 | 6 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| Cable low wide row | 160 | 6 | xox | 0 |
| Squats | 315 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 105 | 6 | xox | 0 |
| Sumo Squat Presses | 70 | 6 | xox | 0 |
| Pull ups wide weighted | 60 | 6 | xox | 0 |
| DB Chest press | 115 | 6 | xox | 0 |
| Cable low wide row | 160 | 6 | xox | 0 |
| Squats | 365 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 110 | 6 | xox | 0 |
| Sumo Squat Presses | 70 | 6 | xox | 0 |
| Pull ups close weighted | 60 | 6 | xox | 0 |
| DB Chest press | 115 | 6 | xox | 0 |
| Cable low wide row | 160 | 6 | xox | 0 |
| Squats | 365 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 120 | 6 | xox | 0 |
| Sumo Squat Presses | 70 | 6 | xox | 0 |
| Pull ups close weighted | 160 | 6 | xox | 0 |
| DB incline Chest press | 105 | 3 | xox | 0 |
| Cable low wide row | 160 | 6 | xox | 0 |
| Squats | 365 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 110 | 6 | xox | 0 |
| Sumo Squat Presses | 70 | 6 | xox | 0 |
| Pull ups Reverse weighted | 60 | 6 | xox | 0 |
| DB Chest press | 110 | 6 | xox | 0 |
| Cable low wide row | 160 | 6 | xox | 0 |
| Squats | 315 | 6 | xox | 0 |
| Stiff Leg Deadlifts | 105 | 6 | xox | 0 |
| Sumo Squat Presses | 60 | 6 | xox | 0 |
| Pull ups Reverse weighted | 60 | 6 | xox | 0 |
| DB Chest press | 105 | 6 | xox | 0 |
| Cable low seated wide row | 160 | 6 | xox | 0 |
| Muscle Ups/ dips | bw | 4/ 10 | 3-1-3 | 0 |
| upside down push ups | bw | 12 | 3-1-3 | 0 |
| hang clean and press | 110 | 4 | 3-1-3 | 0 |
| Muscle Ups/ dips | bw | 2/ 10 | 3-1-3 | 0 |
| upside down push ups | bw | 8 | 3-1-3 | 0 |
| hang clean and press | 100 | 4 | 3-1-3 | 0 |
| Muscle Ups/ dips | bw | 1/ 10 | 3-1-3 | 0 |
| upside down push ups | bw | 4 | 3-1-3 | 0 |
| hang clean and press | 90 | 3 | 3-1-3 | 0 |
| Pull ups wide | bw | 15 | 3-1-3 | 0 |
| Push Ups weighed | 45 | 20 | 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 | 12 | 3-1-3 | 0 |
| Push Ups weighed / no weight | 45 / bw | 18/ 12 | 3-1-3 | 0 |
| | | | | |
| Total Time: | 47 min | | | |
Notes: low back was feeling super tight and still sore, from my mt, biking trip this Sunday, took it easy on the weights didn’t lift as heavy, though still was a good work out. Decided to cut it one set short with my back being sore.
* BW = Body Weight Exercise
* xox = As fast as possible
| Exercise | Program | Level | Time |
| Treadmill | sprints | 3mph/ 10 mph | 25 min |
Notes: Did interval training on the treadmill, started at 3mph for 1 min and then did 10 mph for about 45 sec. on 9 % incline, for 20 minutes doing 10 sprints and 10 walks at 3mph and 9 % incline.
| 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 |
General notes: Working out isn’t something you do easily it’s something you have to push through pain, soreness and fatigue, to progress ones minds and body. You can’t imagine giving up stopping. You must push, sweat and fight for what you want.
Sometimes we achieve our greatest though are most strenuous battles with ourselves. Where are you not pushing yourself most where you can??
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