Nonstop 2k12

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l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Tue Jan 31, 2012 2:02 pm

Tuesday
Sequence 1
Rollouts x 5 partials
V-ups x 8
High rep Chinnies

Sequence 2
The Flag x 5 partials
V-ups x 8
High rep Chinnies

Each sequence performed twice
Exercise Rest: 30 sec
Sequence Rest: 60 sec

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Thu Feb 02, 2012 2:19 pm

Thursday
3 Neutral-grip Pull-ups @ band assisted
10 DB Swings per arm @ 20lb
10 Knuckle Pushups
10 Knee Tucks

Nonstop for 10 minutes

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sun Feb 05, 2012 7:47 am

Friday-Saturday
Off

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sun Feb 05, 2012 7:50 am

Sunday
Partial Rollouts x 5
V-ups x 8
Supermans x 15
Side Crunch x 15 per side
Chinnies till burn

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Wed Feb 08, 2012 4:18 am

Monday
Knuckle Pike Presses: 7 / 10 / 8 / 6
Neutral Pull-ups: 4 / Chin-ups: 9 / Pull-ups: 6 / Neutral Pull-ups: 7
Wall-assisted OL Squats: 4 / 4 / 4 / 4
Bench Dips: 12 / 14 / 15 / 12

Exercise Rest: 30 sec
Circuit Rest: 60 sec
Last edited by l3lind Dog on Thu Feb 09, 2012 12:54 am, edited 1 time in total.

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Wed Feb 08, 2012 11:54 pm

Tuesday-Wednesday
Off

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Thu Feb 09, 2012 1:03 am

Thursday
The Flag x 5 @ Negatives
Knee Hugs x 12
Supermans x 15
Side Crunch x 15 per side
Chinnies till burn

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Plank hold for 45 sec

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Fri Feb 10, 2012 4:22 am

Friday
Fingertip Pushups: 10 @ Knees
Knuckle Pushups: 15 @ Knees
Uneven DB Rotation x 5 reps per arm @ 2.5lb

x2
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Wrist Curls x 30 @ 15lb

Note: Shoot for 3 circuits next time. Try to max out Fingertip Pushups at 15 reps; increase intensity thereafter. Shoot for 50 reps with the wrist curls, then add 5lb.

Also, today completes Day 25 with II...took me 38 days. For the second half, gonna try and fill that gap!

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sat Feb 11, 2012 7:11 am

Saturday
5 Snatches per arm (15lb)
5 Swings per arm (15lb)
10 Burpees (minus pushup)
60 sec rest

5 times in 15 min

Note: 2->5 rep increase. 3 Burpees->10 Burpees (minus pushup) increase. Less circuits, same time.

l3lind Dog
Posts: 248
Joined: Tue Jan 03, 2012 7:40 am
Location: Tampa Metro

Re: Nonstop 2k12

Postby l3lind Dog » Sun Feb 12, 2012 6:32 am

Sunday
The Flag x 5 @ Negatives
Side Bends x 6 per side @ 25 lb
Supermans x 15

x3
Exercise Rest: 30 sec
Circuit Rest: 60 sec

Finisher: Plank hold for 60 sec


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