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Entries

  1. Timothy A.'s Photo Timothy A. FIT
    Push and Pull Day

    3 Rounds Ropes

    Bench Press 4 sets of 3 reps @ 180lbs

    Deadlifts 4 sets of 3 reps @ 240 lbs

    Pullups 3 sets x 10 reps

    One Arm DB Row 100 x 10 , 105 x 8 , 140 x 8

    3 Rounds shadow Box

    1 day ago
    • Sandi M. Sandi M.
      Sandi M.

      nice work Timothy! How's your site going?? Sorry, I've not had a chance to spend any quality time on it (yet!) :-)

      1 day ago
    • Brian A. Brian A.
      Brian A.

      Nice going, Timothy. Luv your program.

      1 day ago
  2. Timothy A.'s Photo Timothy A. FIT
    Shoulders Volume

    15 minute shadow box

    10 sets of 4 reps with 90 sec rest of Push Press @120lbs

    5 sets of 5 reps of Hang Power Clean @ 120lbs

    5 sets of 5 reps of Heavy Upright Roes @ 160lbs

    6 sets of 3 minute Jump Ropes

    Circuit of the Week

    4 days ago
  3. Timothy A.'s Photo Timothy A. FIT
    German Volume training for Legs

    German Volume Training for Legs

    15 Climber Elliptical for warmup (Burned 250 calories off it)

    BB Squats 9 sets of 5 reps @ 200lbs + 1 set of 15 reps @ 100 lbs with 90 sec rest

    BB Stiff Leg Deads 10 sets of 5 reps @ 100 lbs 1 minute rest

    Calf Raise... read more

    6 days ago
  4. Timothy A.'s Photo Timothy A. FIT
    German Volume Training Day 4 ...

    15min Shadow box

    BB Bench 6 sets of 5 reps 160lbs 8th-10th set 3 reps
    BB Rows 10 sets of 5 reps 170 lbs x 5 reps

    3 sets of 1 minute Power Bag Boxing

    8 days ago
    • Brian A. Brian A.
      Brian A.

      Nice going, Timothy. Thanks for the shoutout earlier today.

      8 days ago
  5. Timothy A.'s Photo Timothy A. RUN
    10 km / 01:06 10:37 pace

    Decent run:) Running with Lactic acid in your thighs due to heavy squats are hard! ...i enjoyed the pain though!

    9 days ago
  6. Timothy A.'s Photo Timothy A. FIT
    Shoulders and Arms German Vol...

    15 minutes shadow box

    All have been done with 100 lbs

    10 sets of 5 reps with 1:30 rest of Push Press (control negatives)
    10 sets of 5 reps each of superset Closed Grip BB Press with EZ Curls...only 1 minute rest

    10 minutes heavy bag at leisure pace
    ... read more

    10 days ago
  7. Timothy A.'s Photo Timothy A. RUN
    Recovery Day Easy Run – 7 km / 00:58 13:20 pace

    It was my first day running again ....haha I had a hard time because of my painful thighs and back from the german training with weights! I can see why I fell in love with running last year again:)...a very modest pace

    11 days ago
  8. Timothy A.'s Photo Timothy A. FIT
    German Volume Training Day 2 ...

    15 minute Cardio

    Front Squats 9 sets of 5 reps @150 lbs + 1 set of 15 reps @ 100 plate

    Leg Curls 9 sets of 5 reps @ 145 plate + 1 set of 15 reps @ 100 plate

    Calf Raises 9 sets of 5 reps @ 50 kilos

    Ab Machine 115 plate 10 sets of 15 reps

    ...my bo... read more

    12 days ago
  9. Timothy A.'s Photo Timothy A. FIT
    Push and Pull German Volume T... – 3 km / 00:20

    German Volume Training

    Day 1 Push and Pull

    AM

    10 sets of DB Bench Press @ 70-70 DBs

    1st 4 sets 5 reps
    5th set 3 reps
    6th -10th set 2 reps

    ...with four counts on the negative part of the repetition

    10 sets of BB Deadlifts 10 sets of 5 reps @ 200l... read more

    13 days ago
  10. Timothy A.'s Photo Timothy A. FIT
    Pull Day

    Pull Day:

    Jumping Ropes as Warmup

    Nod Pullups: 1st set 10 reps bodyweight, 2nd set 10 reps bodyweight+6lbs, 3rd set 10 reps bodyweight +12 lbs , 4th set bodyweight + 16 lbs,5th set 5 reps +40 lbs

    Superset:
    DB Rows 80 lbs -10reps /arm + BB Rows 15... read more

    18 days ago
 

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