Jason Norberg

Tag: Hamstrings

  • Lift Day Capt A 2 – 09/19/2019

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    Jason
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    Warm Up: Elliptical: 5min/150spm Work Out: Dead Lifts: 3×10: 185, 225, 245(multi – grip gave out) Seated Leg Curls: 3×12: 95(3 position) Lat Pulldown: 3×12: 160, 180, 180(8)/140(4)/120(8) Seated Cable Rows: 3×12: 160, 180, 180 Reverse Crunches: 3 x 20 Elliptical: Ran out of time

  • Lift Day Capt A 4 09/15/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)/245(4 split)/245(4 split), 225(7)/225(5) Good Mornings: 3 x 20: 95, 105, 105 Pull Ups: 3 x 12: 5,8,8,8,4,3 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30, 30(10), 30, 30(10) Long Arm Crunches: 3×20: X Cardio:…

  • Lift Day – Capt A 4 08/24/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)-split grip(7), 245(5)-split grip(7) Good Mornings: 3 x 20: 95×3 Pull Ups: 3 x 12: 8,8,10,7,7 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30×3 Long Arm Crunches: 3×20: X Cardio: Not enough time – need…

  • Lift Day – Capt A 2 08/15/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(4), 245(2sets/5reps) Seated Leg Curls: 3 x 12: 95 (3 position machine) Lat Pull Down: 3 x 12: 160, 180, 180(x6)/160(x4)/140(4)/120(4) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 2 08/04/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(2sets/5reps) Seated Leg Curls: 3 x 12: 90 (3 position machine) Lat Pull Down: 3 x 12: 160, 170(x10), 165(x6)/120(x8) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Lift Day Capt A Program 2 07/18/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225×2+ Seated Leg Curls: 3 x 12: 90, 110, drop set (110×8,90×4,70×5) Lat Pull Down: 3 x 12: 160, (180×8,160×4), 160 Seated Cable Row: 3 x 12: 160, 180, drop set (180×8, 140×4, 120×5)(65, 75, 85) Reverse Crunches: 3 x 20: X Cardio:…

  • Lift Day – Pull 01/24/19

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    Jason
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    Warm Up: Elliptical 10min/10 incline/15 resistance/160 spm Workout: 3 Rounds10 pull-ups (wide/narrow/wide grip)1 min plank Deadlifts (double overhand grip)10 – 135lb10 – 185lb10 – 225lb 2 x 10 – 225lb (mixed grip) Hang Cleans10 – 90lb3 x 10 – 135lb Seated Cable Rows (close grip)10 – 140lb10 – 200lbCash Out6 – 200lb/6-180lb/6-120lb Cool Down: Elliptical5min/10…

  • Lift Day – Pull 01/19/19

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    Jason
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    Warm Up: 10 min – Elliptical 10 incline/15 resistance/150 spm Work Out: 3 Rounds10 Pull-ups (alt. sets between wide and narrow grip)1 minute plank hold Deadlifts10 – 45lb (warm-up)10 – 135lb10 – 205lb2×5 – 225lb Hang Cleans10 – 45lb (warm-up)10 – 90lb10 – 135lb2×5 – 155lb Cable Rows – split cables10 – 50lb (warm-up)10 –…

  • Pull Day 01/08/19

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    Jason
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    Warm Up: 10 min Elliptical – 10 elevation/15 resistance avg 150 spm Work Out: 4 x 7 – Pull Ups (close grip/wide grip) 3 x 1 minute plank holds Dead Lift: 10 – 45lb warm up 10 – 135lb 10 – 185lb 10 – 225lb 5 – 275lb 5 – 275lb Hang Clean: 10 –…

  • Pull Day – 12/16/18

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    Jason
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    Warm Up: Elliptical 10min/150 spm/10 incline/15 resistance Workout: 3 sets 10 pull-ups 1 min plank Deadlifts 45lb – 10 (warm-up) 135lb – 10 185lb – 10 225lb – 10  225lb – 10 Hang Cleans – grip started to give out 45lb – 10 (warm-up) 90lb – 10 135lb – 10 135lb – 10 Seated Lat Cable…