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Old 01-26-2011, 12:05 PM   #11
Nathan Stanley
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Dead lift--295 lbs x 5 x 5
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Old 02-01-2011, 07:29 AM   #12
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Yesterday's weigh-in 237.4 (official on the scale 240.25 which is -3.25 from last weeks). Today I weighed in at 236.4 which is probably a bit more accurate since I'm still losing water weight from Saturday.

Squats-265 lbs x 5 x 5
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Old 02-01-2011, 09:06 PM   #13
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Bench day--5x5x225 lbs
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Old 02-03-2011, 10:14 PM   #14
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Deads 5x5x305 lbs
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Old 02-05-2011, 10:08 AM   #15
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Saturday weigh-in--232.4lbs

Light Bench/Squat day:
Squat-205lbs 5x5
Bench-185lbs 5x5
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Old 02-07-2011, 02:41 PM   #16
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Weigh-in today: 233.4

Squats: 275 lbs x 5 x 5
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Old 02-13-2011, 05:12 PM   #17
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Default Startting Warp Speed

I'm going to do four weeks of the work outs for the Warp Speed fat loss program. I will get a weigh-in tomorrow morning, but after my workout today I was 231. My guess is I'll be around there tomorrow AM.

Day 1 Week 1
1a Squats 275 lbs x 2 x 5 (90 sec rest between each lift, alt between the exercises)
1b Dumbbell Bent Rows 60 lbs x 2 L/R x 6

2a Jump Squats w/ 45 lbs plate x 3 x 10
2b Bent rows w/ 60 lbs x 2 L/R x 6 (60 sec between each lift)

3a Step-ups (24" box) 2 x 15 L/R (60 sec between supersets only)
3b Dips x 2 x 12

4a DB Squat w/ a plate under my heels x 2 x 15 (2x60 lbs DB) (Same rest as 3A/B)
4b Push Press 2 x 12 x 40 lbs L/R

Metcon
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec
Mtn Climbers x 30 sec/Jumping rope x 90 sec
KB Swings x 30 sec/Jumping rope x 90 sec
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec
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Old 02-14-2011, 08:01 AM   #18
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Weigh-in at home-231 lbs (down about 1.5 lbs)
Weigh-in at school-234 lbs (down about 5.5 lbs)

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run
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Old 02-15-2011, 01:48 PM   #19
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Day 3 of the WS program

1a Snatch Grip Deadlift 2x5x275 lbs
1b DB Bench 2x6x70 lbs (90 sec in between each excercise)

2a Snatch Grip Deadlift 2x10x225lbs
2b DB Bench 2x12x70 lbs (60 sec in between each exercise)

3a Split Squat w/ 2x20lbs DB 2x12
3b Standing band pull/row 2x12 (60 sec rest after the superset only)

4a Pull throughs 2x15x40 lbs
4b Plyo Push-ups 2x12

AMRAP in 2 min:
1. Hop Scotch x 10
2. Explosive Step-ups x 10
3. Plank walk ups x 10
4. Squat jumps x 10
2 min rest
Repeat two more times.
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Old 02-16-2011, 01:14 PM   #20
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AM Workout
• Kettlebell Swings for 60 seconds
• Rest for 120 seconds
• Burpees for 60 seconds
• Rest for 120 seconds
• Kettlebell Swings for 60 seconds
Rest 5 minutes
20 minutes of running.

PM Workout
• Running for 120 seconds
• Walking for 60 seconds
• Running for 120 seconds
• Walking for 60 seconds
• Running for 120 seconds
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