Timothy C. Bohen

Weight Training:

1A – Bench Press – 4×8 – 135lbs, 185lbs, 205lbs, 225lbs

2A – Pull Up – 4×5
2B – DB Split Jerk – 3×10 – 35lb DB’s

3A – Single Arm DB Lateral Raise – 3×8 – 35lbs
3B – TRX Face Pull – 3×8

4A – Medicine Ball Clench Push Up – 3×10
4B – Barbell Curl – 3×12 – 95lbs

5A – Crossover Mountain Climbers – 3×40
5B – Burpees – 3×8

Notes:

Longer session then I normally do, but really fun, lots of cool different exercises.

Motivation:

“YOU are responsible for yourself. For what you do. For who you are. For the way you face the world and deal with it.” – Ryan Murdock

Weight Training:

1A -Squats- 4×8

2A – Dumbbell RDL – 4×8
2B – GHR – 4×10

3A – Reverse Bodyweight Lunge – 4×8
3B – SB Plank – 4×60 Seconds

Conditioning:

Jump Rope – 5×60 Seconds / 30 Seconds Rest

Notes:

SOOOO glad to be back on the early morning schedule. Very solid workout and felt so much better then last weeks evening sessions.

Motivation:

“There is an immense advantage in rising early, on account of the great saving, or rather gaining, of time, which it produces.” – Ben Franklin

Weight Training:

1A -Neutral Grip DB Bench Press – 4×8

2A – Pull Ups – 4×8
2B – Single Arm DB Push Press – 4×8

3A – Lateral DB Raise – 4×8
3B – Face Pull – 4×10

4A – Close Grip Push Ups – 3×12
4B – Alternating DB Curls – 3×12

Notes:

I WILL NEVER work out in the afternoon/evening again, other then cardio. Glad I got them in these week, but wow what a bunch of low energy crap. Early mornings are where its at!

Motivation:

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” – Zig Ziglar

Weight Training:

1A – DB Walking Lunges – 4×8

2A – Single Leg Squat RFE – 3×8
2B – Kneeling Pallof Iso – 3×30 seconds per side

3A – SHELC -3×12
3B – Ab Wheel Rollout – 3×12

Conditioning:

Scissor Lunges – 2×20
Cross Body Mountain Climbers – 2×20

Notes:

Blegh, gotta get off this messed up holiday night schedule. Got it in but it was mediocre.

Motivation:

“Everything you do takes you closer to OR farther away from your goals. Think about that before each and every decision you make.”