No BS Fitness Blog NYC» Cardio http://www.nobsnycfitnessblog.com NYC's Premiere Fitness Blog - The most truthful, no-nonsense, tell it like it is fitness blog Fri, 23 Jul 2010 01:18:23 +0000 en hourly 1 http://wordpress.org/?v=3.0 Strength Maintenance and Conditioning- Days 14, 15, 16 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-days-14-15-16/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-days-14-15-16/#comments Sun, 27 Dec 2009 17:00:19 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=572 Last Monday’s Workout

    • Chin Ups 45lbs 3×5
    • KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
    • KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
    • Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

      Last Wednesday’s Workout

      • Squats 330lbs 3×5
      • Military Press/Pullup Superset 95lbs/BW 3×15
      • Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
      • JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

      Last Thursday’s Workout

      • Deadlift 325lbs 3×5
      • Barbell Close Grip Bench Press 135lbs 3×15
      • Cable Close Grip Row 140lbs 3×15
      • Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
      • Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-days-14-15-16/feed/ 0       Strength Maintenance and Conditioning Phase- Days 13 and 14 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-days-13-and-14/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-days-13-and-14/#comments Sun, 20 Dec 2009 20:11:08 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=570 Thursday’s Workout

      • Bench Press 205lbs 3×5
      • KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
      • KB Clean/KB Snatch Superset 20kg 3×15
      • Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

      Friday’s Workout

      • Deadlift 325lbs 3×5
      • Barbell Close Grip Bench Press 135lbs 3×15
      • Cable Close Grip Row 140lbs 3×15
      • Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
      • Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-days-13-and-14/feed/ 0       Strength Maintenance and Conditioning- Day 11 and 12 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-11-and-12/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-11-and-12/#comments Wed, 16 Dec 2009 19:35:48 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=565 Monday’s Workout

      • Chin Ups 45lbs 3×5
      • KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
      • KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
      • Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

      Yesterday’s Workout

      • Squats 330lbs 3×5
      • Military Press/Pullup Superset 95lbs/BW 3×15
      • Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
      • JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-11-and-12/feed/ 0       Strength Maintenance and Conditioning- Day 8 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-8/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-8/#comments Sat, 12 Dec 2009 07:56:53 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=561 Due to an emergency that required me to go to California, I was not able to follow the normal program for Day 8, 9, 10. It was suppose to be the same as Day 3, 4, 5. My workout buddies stuck to the normal program however. My workout was as follows:

      Workout

      • Snatch 145lbs 3×3
      • Clean and Jerk 190lbs 3×3
      • Deadlift 300lbs 3×5
      • Barbell Close Grip Bench Press 135lbs 3×15
      • Seated Close Grip Cable Row 140lbs 3×15

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-8/feed/ 0       Strength Maintenance and Conditioning- Day 5, 6, 7 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-5-6-7/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-5-6-7/#comments Tue, 08 Dec 2009 19:31:32 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=554 Sunday’s Workout

      • Deadlift 325lbs 3×5
      • Barbell Close Grip Bench Press 135lbs 3×15
      • Cable Close Grip Row 140lbs 3×15
      • Alternating Shoulder Press/Alternating Lat Pulldown Superset 30lbs/50lbs 3×5@
      • Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

      Yesterday’s Workout

      • Chin Ups 45lbs 3×5
      • KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
      • KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/20kg 3×15
      • Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

      Today’s Workout

      • Bench Press 205lbs 3×5
      • KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
      • KB Clean/KB Snatch Superset 16kg 3×15
      • Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

      Click here to find out what No B.S. Fitness Solutions can do for you!

      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-day-5-6-7/feed/ 0       Strength Maintenance and Conditioning Phase- Day 4 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-4/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-4/#comments Sat, 05 Dec 2009 16:51:10 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=551 Workout

      • Bench Press 205lbs 3×3
      • KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
      • KB Clean/KB Snatch Superset 16kg 3×15
      • Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-4/feed/ 0       Strength Maintenance and Conditioning Phase- Day 3 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-3/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-3/#comments Thu, 03 Dec 2009 04:34:47 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=548 Although this phase is about strength maintenance and conditioning, some of our crew also wanted to work on maintaining their power as well, especially after some great performances in our last phase. So we decided to make this day optional but I have a feeling it’s going to be part of the actual program.

      Workout

      • Snatch 145lbsx3, 165lbsx3, 185lbsx3
      • Clean and Jerk 185lbsx3, 205lbsx3, 205lbsx2, 225lbsx3

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-3/feed/ 0       Strength Maintenance and Conditioning Phase- Day 2 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-2/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-2/#comments Tue, 01 Dec 2009 20:21:59 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=546 Workout

      • Squats 330lbs 3×5
      • Military Press/Lat Pulldown Superset 95lbs/130lbs 3×15
      • Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
      • JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

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      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-2/feed/ 0       Strength Maintenance and Conditioning Phase- Day 1 http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-1/ http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-1/#comments Mon, 30 Nov 2009 22:34:21 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=540 After a very successful mixed training phase in which me and my training partners saw significant improvements in our power, strength, conditioning, and power endurance, we have decided to ease back on the heavy training and focus on strength and power maintenance while continuing to develop our conditioning levels.

      Workout

      • Chin Ups 45lbs 3×5
      • KB Double Arm Swing/KB Double Arm High Pull Superset 40kg 3×15
      • KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/20kg 3×15
      • Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

      Click here to find out what No B.S. Fitness Solutions can do for you!

      ]]>       http://www.nobsnycfitnessblog.com/strength-maintenance-and-conditioning-phase-day-1/feed/ 0       Non-Linear Mixed Training Phase- Day 20 (Strength) http://www.nobsnycfitnessblog.com/non-linear-mixed-training-phase-day-20-strength/ http://www.nobsnycfitnessblog.com/non-linear-mixed-training-phase-day-20-strength/#comments Mon, 30 Nov 2009 12:16:57 +0000 Alexander Gruezo http://www.nobsnycfitnessblog.com/?p=462 Last Saturday’s workout

      Workout

      • Bench Press 225lbsx2x1, 245x1x3, 275×1 negative
      • Deadlift 365lbsx2, 375lbsx2, 385lbsx1, 400lbsx1, 405lbsx1
      • T-Bar Row 225lbsx2, 235lbsx2, 245lbsx1, 255lbsx1x2

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      ]]>       http://www.nobsnycfitnessblog.com/non-linear-mixed-training-phase-day-20-strength/feed/ 0