today it's 100 pullups, 3 mile tempo/interval, and ab ripper X.
Printable View
today it's 100 pullups, 3 mile tempo/interval, and ab ripper X.
Bi's and Tri's
Straight Bar Curls "95lbs" which is heavy for me 4x6-8reps (first set on each exercise is a drop said with as heavy weight as you can handle, do this for each excersise) also recruit forced reps
Close grip ez-bar curls 3x6-8
dumbell curls (3x6-8)
hammers (3x6-8
Tri's
Overhead dumbells (70's) 3x6-8
skull crushers 3x6-8
rope extensions 3x6-8
underhand pulldowns 3x6-8
I'm a little off schedule with my Crossfit workouts, but I'm going to loop back and catch one that I missed the other day. There are a lot of things that I like about Crossfit, but I'm a little uncomfortable with the cult-like atmosphere that pervades much of the public side of the operation, and I don't like the way that they chase the military like a couple of girls swimming out from the pier to meet the fleet. I always think about that when one of their "hero" workouts comes around. But they're fun--today is a mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile run. Tonight I'm going to feel great. Tomorrow I'm going to wake up and feel every year of my age!
Just got in from my short run of the week. :001_smile
Trained back and biceps yesterday. Well, let me rephrase, I trained back and forearms yesterday.
Here's a tip for you weightlifters that may be having trouble getting your biceps to grow: Stop training them or lower the volume. Think about it; biceps are an incredibly small muscle group compared to others. Yet, every time I step into the gym, I see guys doing endless sets for this miniscule muscle group.
If you're doing forearms exercises, your biceps are involved. If you're doing back exercises, your biceps are involved. If you ask me, I'd say the majority of people overtrain this very small muscle group. For me, and for others that I've trained, limiting or completely eliminating any direct biceps exercises have actually caused their biceps to grow.
Anywho, on with the workout, eh?
Back width:
Close grip reverse pulldowns - 225 x 26RP
Back thickness:
One arm dumbbell rows: 150lbs (each dumbbell) x 46RP (too high of reps, but I have no other choice because that's as high of a number as my gym goes)
Biceps: None.
Forearms:
Reverse Preacher Curls w/ EZ-Bar: 115 x 22RP
Stretch.
Again, "RP" stands for rest-paused sets.
6 mile run, 8:30 pace.
I work out every other day. I start with 30 minutes cardio on either the spin bike or elliptical. I follow that up with 20-25 minutes on the Bowflex. Day 1 is chest and shoulders, day 2 is back and arms, day 3 (today) is legs and trunk.
When I bought this Bowflex about a year ago I was very skeptical. I followed the diet and exercise program to the letter and lost 26 pounds in 6 weeks. I would like to lose 10 more but, at 40 years old, those last ten are very difficult to get rid of.
I'm going for a long swim after work tonight. The past couple weeks have been somewhat disruptive to my gym schedule, so I'm excited to get back into some type of routine.
Another bike ride this morning. I am headed to physical therapy then taking the kids on another bike ride. It is a great day and we are supposed to have snow tomorrow.
Today I did sprints on the C2 Rower, then 3 x 5 of "The Bear." Finished up with a quick ab workout.
Rest day today! :w00t::w00t::w00t:
Me too.Quote:
Originally Posted by SlagleRock
Quads:
Hack Squats: 415 x 9, then a widowmaker* with 315 for 23 reps.
Hamstrings:
Stiff-legged deadlifts: 275 x 16. Reps were a little high; talk about pain!
Calves: None because my calves are already way too big :bored:
A widowmaker is a high-rep set (no, not a "burn out") to bring up a lagging bodypart. Twenty reps is the goal, but you get as many as possible. If you're familiar with breathing squats, widowmakers follow the same premise. Pick a weight that you think you'll fail at 15 reps with, then complete as many as humanly possible. You're allowed to take a few deep breaths once you approach failure, but you're not allowed to re-rack the weight during that time.
4 miles...9 min/mile pace
Starting marathon training warmup...
19 on the bike. Only my 3rd ride on my new bike. I was freezing.
I have a 6K charity run to run tonight. It`s my first organized run, so wish me luck.
http://www.moonlightrun.com/
Good luck--have fun!
When I first read that, I transposed the numbers, I was in SHOCK!!!! :w00t:Quote:
Originally Posted by Ru4scuba?
KeNd0, Good luck with your moonlight race tonight!
8 miles running today.. and 3 hours of yard work!
2.25 mile run.
Attempted to go mountain biking but all the local trails were closed so I did a very hard 5 miles ride right before dark, wish I had time to do more.
After a week long hiatus, I got back into the pool yesterday for about 20 minutes. Will be doing the same today, but hope to go a bit longer.
My back seems to have gotten better, so I'm back to lifting. I'll be doing Dan John's "Rapid Ascent" Program for a few weeks, from his e-book From the Ground Up. (Free, just Google Dan John)
8-6-4 of;
Power Cleans
Overhead Presses
Front Squats
Run through each lift in succession. Great program, all you need is a bar and weight (don't even need a squat rack). I work out at home, so all I have is a bar and a squat rack. I do have bumper plates, tho.
I'll do this for a few weeks, then go back to Wendlers 5-3-1 program.
Sparring for the next two weeks here my mates got a fight coming up mid April so til thats done with all i'll be doing is 4 min rounds trying not too bust him up lol
Ran 3 miles on the treadmill and did 30 minutes of yoga flows.
There's a custom title in there somewhere. :wink2:Quote:
Originally Posted by Scotto
:thumbup1:Quote:
Originally Posted by TimmyBoston
Respectable. That is basically what I did today as well. I went just a hair further and ran just a hair slower.Quote:
Originally Posted by Ru4scuba?
That would be insane!Quote:
Originally Posted by TimmyBoston
Why not just hit the Monon?Quote:
Originally Posted by TimmyBoston
You sound like someone that we could use in the MMA thread. Search here in The Clubhouse.Quote:
Originally Posted by mook
:yesnod:Quote:
Originally Posted by TimmyBoston
Very crappy ride this morning. Only made it about 10 miles I could not feel my hands and toes were going bad too. I got back and dropped my new bike to the ground since I was so ill prepared for the 29 degrees. I am headed out again in about 20 minutes hoping to put at least another 20 miles under my belt. It is now 60 degrees. : ) At least I do not have to wait anymore to see which kid is going to scratch up my bike, I took care of that. I am actually a little afraid to look. It was dark when it happened, maybe I do not want to know. :thumbdown
7 miles on the new fixie (that little thing is a workout!) waiting at home for about 10 minutes and then ran 2.5 miles.
Alternated C2 rowing with kettlebell snatches. For time, 1000m, 750m and 500m intervals alternating with 50, 35 and 20 one arm kettlebell snatches. The heaviest bell I could find at the gym was 40 lbs. It was a nice, intense workout. I also did sets of pull ups, dips and abs.
16 miles on the fixie.
That's a fun bike. :thumbup1:
3 mile run in the snow :mad:
When I started it was just cold, when I got to about the half way point it started with flurries, by the time I got back in I was soaked and freezing.
I just finished week 7 of C25K and am up to running 2.5 miles in 25 minutes.
My first training session.. GOAL -- Prepare for a mini triathalon series in November
Last night
20 min slow jog
600 metre swim
15minute spa
A rest day today.
Tonights its 40 oz curls. :lol:
Nice! :lol:Quote:
Originally Posted by SlagleRock
An hour of yoga and 3 miles on the treadmill.
No workout today...Resting up for a 5k in the morning.
Good luck in your race! :thumbup1:Quote:
Originally Posted by Bulldawg