Jason Norberg

Category: Lifting

  • Lift Day – Push 02/05/19

    —

    by

    Jason
    in ,

    Warm Up: Elliptical – 10 min. 10 incline/15 resistance Avg. SPM: 1503 rounds25 push ups25 crunches Workout: Bench Press:10 – 45lb (warm up)10 – 135lb10 – 185lb9 – 205lb (goal – 15x)7 – 205lb10 – 135lb (cash out) Back Squat: (recovery) Smith Machine rack10 – 35lb (warm up)10 – 125lb10 – 175lb2x 10 – 215lb (goal 255lb 10x)10…

  • Lift Day – Pull 01/24/19

    —

    by

    Jason
    in ,

    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 – Push 01/22/19

    —

    by

    Jason
    in ,

    Warm Up: Elliptical – 10min resistance: 15 avg. speed: 8.0 3 rounds25 Push Ups25 Crunches Workout: Bench Press:10 – 45lb (warm up)10 – 135lb10 – 185lb6 – 205lb5 – 205lb10 – 135lb (cash out) Back Squat:10 – 45lb (warm up)10 – 135lb10 – 185lb8 – 225lb8 – 225lb Bar Calf Raises:2 x 10 – 135lb…

  • Lift Day – Pull 01/19/19

    —

    by

    Jason
    in ,

    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

    —

    by

    Jason
    in ,

    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 –…

  • Push Day: 01/06/19

    —

    by

    Jason
    in ,

    Warm Up: 10 min Elliptical – 10 elevation/15 resistance avg 150 spm Work Out: 3 Sets25 Push-ups25 Crunches Bench Press – barbell10 – 45lb warm up10 – 135lb 10 – 185lb6 – 205lb5 – 205lb Front Rack Squat10 – 45lb warm up10 – 90lb10 – 135lb10 – 185lb5 – 205lb5 – 205lb Over Head Press…

  • Push Day 12/18/18

    —

    by

    Jason
    in ,

    Warm Up: Elliptical 10min/150 spm/15 incline/10 resistance Workout: 3 sets25 push ups25 crunches Bench Press45lb – 10 (warm-up)165lb – 15185lb – 10205lb – 6 205lb – 5 Front Rack Squat45lb – 10 (warm-up)90lb – 10135lb – 10165lb – 10165lb – 10 Strict Press45lb – 10 (warm-up)75lb – 1090lb – 10Push Press135lb – 7

  • Pull Day – 12/16/18

    —

    by

    Jason
    in ,

    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…

  • Push Day – 12/13/18

    —

    by

    Jason
    in ,

    Warm Up: Elliptical 10 min/140 spm/10 incline/15 resistance  1.15 miles/150 cal. Workout: 2 sets 25 push-ups 25 crunches Benchpress 10/45lb warmup 10/135lb 15/165lb (80% body weight for test) 10/185lb 5/205lb Squat (still recovering from bone spur surgery a year ago. Ugh!) 10/45lb warmup 10/90lb 10/135lb 10/185lb 5/225lb Strict Press 10/45lb warmup 10/75lb 10/90lb Push Press 10/135lb…