NEW WEBSITE!!!

I have developed a new website. You can follow me on www.felipepolanco.com .

Enjoy!!!

Yesterday's workout

BB Bent over Row
Warm Up
45lbs x 10 reps
45lbs x 10 reps

1) 65lbs x 10 reps
2) 95lbs x 10 reps
3) 135lbs x 8 reps
4) 155lbs x 6 reps
5) 175lbs x 4 reps
6) 135lbs x 10 reps
7) 135lbs x 10 reps

DB Row

1) 70lbs x 10 reps
2) 80lbs x 8 reps
3) 90lbs x 6 reps
4) 100lbs x 4 reps

Low Row (followed by Pull ups)

1) 137.5lbs x 10 reps (6)
2) 150lbs x 8 reps (5)
3) 162.5lbs x 6 reps (3)

Squat
Warm Up
135lbs x 10 reps

1) 135lbs x 10 reps
2) 185lbs x 8 reps
3) 205lbs x 6 reps
4) 225lbs x 4 reps
5) 185lbs x 6 reps
6) 135lbs x 7 reps

Tire Flips (followed by Walking Lunges)

The last time I did a tire flip was back on July 11th (check out the video here). The tire itself weights around 260lbs but b/c I'm not actually lifting the tire entirely off the ground, I'm only deadlifting around 150lbs. The true workout comes in repeatedly lifting 150lbs with little or no rest in between lifts...then followed by walking lunges. Hopefully I'll have video of this for my next leg workout.

Tuesday's Workout

DB Shoulder Press
Warm Up
30lbs x 10 reps
30lbs x 10 reps

1) 45lbs x 8 reps
2) 55lbs x 7 reps
3) 65lbs x 1 rep
4) 55lbs x 7 reps
5) 50lbs x 7 reps
6) 45lbs x 5 reps

BB Shoulder Press

1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 10 reps
4) 85lbs x 10 reps
5) 95lbs x 8 reps
6) 105lbs x 5 reps

Front/Side Raise (followed by Shoulder Push Ups)
1) 15lbs x 20 reps (10)
2) 15lbs x 15 reps (7)
3) 15lbs x 10 reps (5)

Behind the head Extensions

1) 45lbs x 10 reps
2) 45lbs x 8 reps
3) 40lbs x 8 reps

Tricep Extensions

1) 50lbs x 12 reps
2) 70lbs x 10 reps
3) 70lbs x 10 reps

Monday's Workout

DB Chest Press
Warm up:
40lbs x 10 reps
40lbs x 10 reps

1) 65lbs x 10 reps
2) 75lbs x 8 reps
3) 85lbs x 5 reps
4) 95lbs x 1 rep
5) 80lbs x 6 reps
6) 70lbs x 8 reps
7) 60lbs x 9 reps

Incline DB Chest Press (followed by Push ups to failure)

1) 35lbs x 12 reps (20)
2) 45lbs x 10 reps (12)
3) 55lbs x 8 reps (10)
4) 65lbs x 4 reps (5)

Deadlift
Warm Up
135lbs x 10 reps
135lbs x 8 reps

1) 225lbs x 10 reps
2) 245lbs x 8 reps
3) 275lbs x 6 reps
4) 245lbs x 8 reps
5) 245lbs x 9 reps

Unilateral Leg Press

1) 145lbs x 10 reps
2) 235lbs x 8 reps
3) 280lbs x 6 reps
4) 190lbs x 8 reps
5) 145lbs x 10 reps

Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll
I am the master of my fate
I am the captain of my soul.

Today's Workout

Today was an off day b/c tomorrow's leg workout will be brutal and I'd like to be as fully recovered as possible.

Now to whet your appetite a bit, here are some tasty recipes for smoothies. I will be trying some of these this weekend so I'll let you know how they turn out.

Remember, smoothies make great midday or between-meal snacks. The best thing to do is make a big batch the night before, store in the fridge in water bottles, so when you're getting ready for work the next day, you just grab and go!

Yesterday's Workout

One-Armed Dumbbell Row
Warm Up
Pull Ups x 10 reps

1) 60lbs x 10 reps
2) 70lbs x 10 reps
3) 80lbs x 8 reps
4) 95lbs x 5 reps
6) 85lbs x 6 reps
7) 75lbs x 7 reps
8) 65lbs x 10 reps

Low Row Drop Sets

1) 152.5lbs x 10 reps
140lbs x 8 reps
137.5lbs x 6 reps

2) 147.5lbs x 10 reps
135lbs x 8 reps
122.5lbs x 6 reps