grecowrestler13 Workout Log

[grecowrestler13]

9/21

6:00AM: 5k Run

11:30 AM

Pushups(15 Sets) 30, 20, 20, 20, 20, 15, 15, 15, 15, 15, 12, 12, 12, 12, 12

Hanging Knee Raises(5 Sets) 30, 30, 20, 20, 20

Military Press with Band(5 Sets) 20, 15, 15, 15, 15 (Heaviest Band)

Calf Raises with 15kg Weight(5 Sets) 50, 50, 50, 50, 50

Dips(12 Sets) 20, 20, 15, 12, 12, 11, 8, 8, 8, 7, 6, 6. The last 7 sets were done with weights. The 6th set with 10lbs. 7th set with 20lbs. 8th, 9th, & 10th set with 25lbs. 11th & 12th set with 35lbs.

Lat Raises with Band(5 Sets) 20, 20, 20, 20, 20 (Heaviest Band)

Tricep Raises on Elevated Surface(5 Sets) 25, 20, 20, 20, 20. Last 3 sets were done with 20lb plate rested on my thighs.

[grecowrestler13]

9/23

Sprint 100 yards, do 10 push-ups and then jog back 100 yards. 5 Sets

Max Seal:

Burpees(3 Sets) 40, 30, 20
Sit-ups(3 Sets) 40, 30, 20
Crunches(3 Sets) 40, 30, 20
Push-ups(3 Sets) 40, 30, 20
Bicycle Kicks(3 Sets) 40, 30, 20
Mountain Climbers(1 Set) 30
Good Mornings(3 Sets) 40, 20

6 Minute Wind Sprints

2x10 Pull-ups
2x10 Chin-ups
4x5-6 Towel Pull-ups

[Zoran]

40 burpees??? Like, full burpees? From a pushup to a squat jump?

[grecowrestler13]

Yea, it's not easy.

[grecowrestler13]

9/25

35 Minute Wind Sprints. 2 minutes sprinting, and one minute off.

30 Minute Log Workout:

Log Walk
Log Press
Log Squat
Log Curls
Log Sit-ups

1 minute for each exercise then immediatly to the next exercise.

[gjfovf]

9/23

Sprint 100 yards, do 10 push-ups and then jog back 100 yards. 5 Sets

Max Seal:

Burpees(3 Sets) 40, 30, 20
Sit-ups(3 Sets) 40, 30, 20
Crunches(3 Sets) 40, 30, 20
Push-ups(3 Sets) 40, 30, 20
Bicycle Kicks(3 Sets) 40, 30, 20
Mountain Climbers(1 Set) 30
Good Mornings(3 Sets) 40, 20

6 Minute Wind Sprints

2x10 Pull-ups
2x10 Chin-ups
4x5-6 Towel Pull-ups

How do you do the circuit? How much rest in between each set? I reiterate, you are an animal.

[grecowrestler13]

How do you do the circuit? How much rest in between each set? I reiterate, you are an animal.

I go from burpees, sit-ups, crunches, pushups, bicycle kicks, mountain climbers, and then good mornings. I do 40 for all of those. Then I start over and do them again for 30, then back around again for my final 20. I have no rest in between. One exercise straight to another.

The sprints and pullups were not included in the seal workout. I did those after i completed the seal circuit.

[gjfovf]

I go from burpees, sit-ups, crunches, pushups, bicycle kicks, mountain climbers, and then good mornings. I do 40 for all of those. Then I start over and do them again for 30, then back around again for my final 20. I have no rest in between. One exercise straight to another.

The sprints and pullups were not included in the seal workout. I did those after i completed the seal circuit.

I will be doing this tomorrow. I will probably puke, but I am going to try it.

[grecowrestler13]

Have fun!