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Old 01-13-2013, 12:22 PM   #11
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Love the idea of timed sets. Looks brutal.
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Old 01-13-2013, 03:02 PM   #12
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Thanks fellas, no rest in between and it is brutal. I am definitely feeling it today and I will be back at it tomorrow at 6AM
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Old 01-14-2013, 09:43 AM   #13
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Originally Posted by andys_trim View Post
Thanks fellas, no rest in between and it is brutal. I am definitely feeling it today and I will be back at it tomorrow at 6AM
Keep hard at it.
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Old 01-14-2013, 10:59 AM   #14
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Saturday was just a test run of my Annihilator Workout. Today was the first official day.

Week 1 - Day 1
10 Reps
6AM-7:20AM

Run .5mile - 4 minutes 30 seconds
Squat - 9 minutes 115 lbs
Run .25miles
Curls - 9 minutes 20 lbs, alternating dumbbell curls and hammer curls
Run .25miles
Triceps Pull Down 9 minutes 70 lbs
Run .25miles
Lat Pull Downs (Rehab Exercise) 9 minutes 70 lbs
Run .25miles
Wide Grip Rows 9 minutes 70 lbs
Run .25miles
Leg Extensions 115 X 10 for 1 set

We had to cut the workout short because my partner had to be at work by 8. Legs were spent by the time I got to extensions and I could barely get the set done. Upset that I had to cut out the suicides at the end.

Notes
Today was brutal. Going hard and fast on every set, very little rest, and the .25mile runs made everything that much harder. I was just about a walking zombie by the end. MWF will be my days hitting the weights and T/TH will just be cardio. Can't wait to see what results I get from this program.
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Old 01-14-2013, 01:10 PM   #15
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Goin hard i see.
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Old 01-15-2013, 12:02 PM   #16
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Nice work Andy.
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Old 01-18-2013, 11:48 PM   #17
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Got in a great workout on Wednesday morning and today too. My partner wimped out on me this morning because he had a late night last night. So we had to workout in the evening. The gym was full of people so we had to do a little different workout to make it work with limited space.

We didn't do timed sets today, we just went from set to set with no rest and kept the heart rate up until we did a butt ton of sprints at the very end.

Here's how it looked tonight;
Run .5 mile
Leg Press
180 X 10
180 X 10
270 X 10
Curls
45 X 10
55 X 10
55 X 10
Laying Leg Curls (Weight is per leg)
25 X 10 X 3
Triceps Extensions
70 X 10
90 X 10 X 2
Lat Pull Downs
85 X 10
100 X 10 X 2
Wide Grip Rows
85 X 10 X 3
25 minutes of suicides and straight sprints

Notes
Even though we didn't do timed sets, today's workout kept the heart rate up for the entire hour and 15 minutes we were in the gym. The lats and the wide grip rows are getting easier and feeling better, I can feel my shoulders and the muscles that were weakened in my back getting stronger. I've started out slow trying to work my way back up to big weight slowly. I don't want to get injured again, it was a painful experience. I can't see what progress I make in the weight room and in the mirror as I continue to bust it every day.
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Old 01-19-2013, 12:45 PM   #18
BendtheBar
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Originally Posted by andys_trim View Post
I've started out slow trying to work my way back up to big weight slowly. I don't want to get injured again, it was a painful experience. .
Good call. Slow and steady leads to victory.
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