Showing posts with label 3x3. Show all posts
Showing posts with label 3x3. Show all posts

Monday, November 16, 2015

11/16/15 Workout - 3x3 Day

Stair Machine
00:33:50
Body Weight Squat
3 reps
3 reps
3 reps
Push-Up
3 reps
3 reps
3 reps
Suspension Trainer Inverted Rows
3 reps
3 reps
3 reps
One-Arm Dumbbell Row
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Goblet Squat (kettlebell)
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Bent Over Barbell Row
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Barbell Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Standing Barbell Shoulder Press (OHP)
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
Trap Bar Deadlift
140 lb x 3 reps
210 lb x 3 reps
260 lb x 3 reps
Incline Cable Flyes
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Hammer Dumbbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Cable Rope Overhead Triceps Extension
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps

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Monday, November 2, 2015

11/2/15 Workout - 3x3 Day with 3 Sprints

Light Walking (secondary e.g. commute, on the job, etc)
7 hours
Notes
Actually done yesterday but did not record. 11/1/15

Goblet Squat (kettlebell)
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Suspension Trainer Inverted Rows
3 reps
3 reps
3 reps
One-Arm Kettlebell Swing
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Barbell Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps



Standing Barbell Shoulder Press (OHP)
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
High Cable Curls
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Barbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Dumbbell Bicep Curl
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Incline Dumbbell Curl
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Hammer Dumbbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Triceps Pushdown - Rope Attachment
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Cable Rope Overhead Triceps Extension
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Incline Cable Flyes
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Face Pull
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Band Pull Aparts
20 reps || 1/2-inch band
20 reps || 1/2-inch band
20 reps || 1/2-inch band
Running (Intervals/Sprints)
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint

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Tuesday, September 22, 2015

Simple 12-Week Strength Training Using Progressive Overload




Do as many sets as you need to warm-up

Week 1:  3x1 @ 80% of 1RM
Week 2:  3x2 @ 80% of 1RM
Week 3:  3x3 @ 80% of 1RM

Next cycle
Week 1: 3x1 @ 80% of 1RM + 5 lbs.
Week 2: 3x2 @ 80% of 1RM + 5 lbs.
Week 3: 3x3 @ 80% of 1RM + 5 lbs.

Next cycle
Week 1: 3x1 @ 80% of 1RM + 10 lbs.
Week 2: 3x2 @ 80% of 1RM + 10 lbs.
Week 3: 3x3 @ 80% of 1RM + 10 lbs.

Next cycle
Week 1: 3x1 @ 80% of 1RM + 15 lbs.
Week 2: 3x2 @ 80% of 1RM + 15 lbs.
Week 3: 3x3 @ 80% of 1RM + 15 lbs.

Take a week off or do a deload week using bodyweight training or cardio. Then you may want to do the same thing with a 5x2 5x3 and 5x5 scheme or some other training plan.

Get them GAINS!!!!!!!

Example:

Week 1:  3x1 150 lbs
Week 2:  3x2 150 lbs
Week 3:  3x3 150 lbs

Next cycle
Week 1:  3x1 155 lbs
Week 2:  3x2 155 lbs
Week 3:  3x3 155 lbs

Next cycle
Week 1:  3x1 160 lbs
Week 2:  3x2 160 lbs
Week 3:  3x3 160 lbs

Next cycle
Week 1:  3x1 165 lbs
Week 2:  3x2 165 lbs
Week 3:  3x3 165 lbs








http://www.mikemahler.com/cmd.php?Clk=5223690






RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)




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Monday, September 14, 2015

9/14/15 Workout - 3x3 Power Day - Pre-workout was All American EFX Kre-Alkalyn Hardcore



Band Pull Aparts
  • 10 reps | 1/2-inch band
  • 10 reps | 1/2-inch band
Dumbbell Side-Lying Internal Rotation
  • 10 lb x 10 reps  
  • 10 lb x 10 reps (PR)  
Barbell Squat
  • 55 lb x 3 reps  
  • 75 lb x 3 reps  
  • 145 lb x 3 reps  
  • 150 lb x 3 reps  
  • 155 lb x 3 reps  
Standing Barbell Shoulder Press (OHP)
  • 45 lb x 3 reps  
  • 65 lb x 3 reps  
  • 85 lb x 3 reps  
Dumbbell Bench Press
  • 50 lb x 3 reps  
  • 50 lb x 3 reps  
  • 50 lb x 3 reps  
Trap Bar Deadlift
  • 140 lb x 3 reps  
  • 140 lb x 3 reps
  • 140 lb x 3 reps  
One-Arm Dumbbell Row
  • 50 lb x 3 reps
  • 50 lb x 3 reps
  • 50 lb x 3 reps
  • 50 lb x 3 reps
  • 50 lb x 3 reps
  • 50 lb x 3 reps 
http://www.mikemahler.com/cmd.php?Clk=5223690




Kre-Alkalyn Hardcore
Serving Size: 3 Capsules

Amount Per Serving % DV
Kre-Alkalyn® (buffered creatine monohydrate, US Patent #6,399,661)2,000 mg†
Caffeine Anhydrous180 mg†
Green Coffee Extract (Standardized to 70% natural caffeine or 84 mg)120 mg†
Theobromine100 mg      
Theophylline25 mg†
Theophylline25 mg†
Razberi-K® (raspberry ketones)25 mg†




† Daily Value not established
* Total caffeine from Anhydrous and Natural is 264 mg

Other Ingredients:
Capsules (gelatin), Maltodextrin, Silica, Magnesium Stearate
Directions For Kre-Alkalyn Hardcore: As a dietary supplement, take 1-3 capsules daily 30-60 minutes prior to workout.
Warnings: This product contains caffeine and methylxanthines. In certain people, consumption of caffeine causes serious health effects, such as anxiety, palpitations, irritability, difficulty sleeping and stomach distress. Do not exceed recommended daily dose. Do not use this product if you are pregnant or nursing. For healthy adults 18 and over.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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