Archive for the ‘Perfect Push-ups’ Tag

DELANEY’S DAILY P.T. – JUNE 4, 2013   Leave a comment

RIP 60Getting back into suspension training over lunchtime at work, and setting up routines that will last me for the next couple of months. Here’s the program for today:

1200 Outdoor Suspension Training
1. Row & Rear Delt Fly 4×8
2. Triceps Extension & Fly 4×8
3. Rhomboid Pull & Bicep Curl 4×8
4. Swimmer’s Crawl & Mountain Climbers 4×8

1500 Perfect Push-ups
1. Regular 4×4
2. Wide 4×4
3. Narrow 4×4
4. Regular 4×4

1915 Stairs (30 mins.)

DELANEY’S DAILY P.T. – NOVEMBER 8, 2012   Leave a comment

I completed my Monday, Thursday, Saturday workout today, because..after all…today is Thursday!

1. Speed Bag Warm-up 5 mins
2. Underhand Lift/Curl/Press (70 lbs) 3×4 & BOSU Bikes
3. Behind Neck Press (70 lbs) 3×6 & BOSU Crunches
4. Overhand Lift/Curl/Press (60 lbs) 3×5 & BOSU Flutter Kicks
5. BOSU Prone Triceps Press (60 lbs) 3×5 & Side Leans (60 lbs)
6. Bench Press (110 lbs) 3×5 & Ab Straps Wipers
7. Regular Pull-ups 1,2,3,4,3,2,1
8. Chin-ups 1,2,3,2,1
9. Narrow Grip Pull-ups 1,2,3,2,1
10. Commando Pull-ups with Leg Extension 1,2,3,2,1
11. Regular Perfect Push-ups 2,4,6,8,10,8,6,4,2
12. Wide Perfect Push-ups 4,8,4
13. Narrow Perfect Push-ups 4,8,4
14. Regular Perfect Push-ups: 4,8,6
15. Dips 1,2,1
16. Stretch 20 mins

You can replicate this same workout for yourself by modifying the weights and how far you go up the pyramids for pull-ups and push-ups.

If you or your team want to design a customized physical fitness assessment and program, contact me – Tom Delaney – at greatriverfitness@gmail.com, and we will make it happen!

DELANEY’S DAILY P.T. – OCTOBER 4   Leave a comment

Still working on whipping the respiratory symptoms from last week’s cold/flu, but feeling like I am getting back on track. Temperatures were cooler today and it was time to get out the old school sweat pants again. Here’s what I got done:

A. Outdoor Suspension Training
1a. Under-grip Row 4×8
1b. Rear Delt Fly 4×8
2a. Over-grip (or “Prone Grip”) Curl 4×8
2b. Triceps Extension 4×8
3a. Rhomboid Pull 4×8
3c. Bicep Curl 4×8
4a. Over-grip Row 4×8
4b. Crunches 4×30

B. 5K Run

C. Indoor Perfect Push-ups
1. Regular 11,8,5
2. Wide 11,8,5
3. Narrow 11,8,5
4. Regular 11,8,5

D. Indoor Pull-up Bar
1. Regular Pull-ups 1…MX…1 (pyramid)
2. Chin-ups 1…MAX…1 (pyramid)
3. Narrow Grip 1…MAX…1 (pyramid)
4. Commando 1…MAX…1 (pyramid)
5. Dips 1…MAX…1 (pyramid)