Warm up:
Dynamic stretching, Rope work (practicing double unders)
Workout:
Squat 155 x 15, 175 x 8, 195 (just above parallel).... 6 jumps
Bench 65 x 15, 75 x 8, 85 x 4... 6 plyo push-ups
Ab circuit 3 x (V-ups x 5, LHS x 10, Plank 30sec, Rest 30sec)
More rope work (practicing double unders)
-Too heavy on the Squats. Begin with 135 next time. Work on pace for first set and smooth form for the rest.
-Bench was too fuckin easy. Up 10lbs across the board. Work on " "
-Sliced my finger yesterday so no pulling today.
-Abs = burn = good... Find a higher rep circuit. This is like medium rep-wise.
Monday, March 31, 2008
Sunday, March 30, 2008
Monday, March 24, 2008
Chillin
GTG Pull-ups 8, 7, 6, 5, 4 - This was hard - make sure to take 2min or more between sets
A bunch of JM - Maxwell's daily dozen
A bunch of JM - Maxwell's daily dozen
Sunday, March 23, 2008
Farting around
Burpees x 10, Swings 32kg x 10/10
Burpees x 10, Swings 24kg x 10/10
Swings 24kg x 10/10
Time 7:05, AHR 165, Max 179, Min 107, Recovery 13 (174-161)
Burpees x 10, Swings 24kg x 10/10
Swings 24kg x 10/10
Time 7:05, AHR 165, Max 179, Min 107, Recovery 13 (174-161)
Saturday, March 22, 2008
Weights 3/21
Warm up:
Dynamic stretching, snatches with the oly bar, jump rope, chin-ups 7, 7, 6, 5, 4
Workout:
Deadlifts 1/5s 245 x 8
Press 65 x 15, 85 x 8, 95 x 4.... Push press 135 x 3
Neck strap 10 reps 4 ways for 3 sets no rest.
-Chins are getting challenging
-Deads were easy. A series of eight singles with approx 5-10 seconds between. Go up to 265.
-Press still feels like a good weight for me. Work the first set slower to faster. PPs were good no jerking around.
Dynamic stretching, snatches with the oly bar, jump rope, chin-ups 7, 7, 6, 5, 4
Workout:
Deadlifts 1/5s 245 x 8
Press 65 x 15, 85 x 8, 95 x 4.... Push press 135 x 3
Neck strap 10 reps 4 ways for 3 sets no rest.
-Chins are getting challenging
-Deads were easy. A series of eight singles with approx 5-10 seconds between. Go up to 265.
-Press still feels like a good weight for me. Work the first set slower to faster. PPs were good no jerking around.
Thursday, March 20, 2008
FlowFit
Pull-ups 7 , 6, 6, 5, 4
FlowFit 3/4
-Pull-ups are getting hard on the 2nd and 3rd set
-FlowFit 3 with plenty of 4 thrown in
FlowFit 3/4
-Pull-ups are getting hard on the 2nd and 3rd set
-FlowFit 3 with plenty of 4 thrown in
Tuesday, March 18, 2008
ICT 3
Warmup:
Dynamic stretching
Workout:
Half deck of cards - hearts = burpees w/0 push-up, spades = push-ups
Time 13:48 AHR 170, Max 181, Min 89, Recover 10 (181-171)
Sit-ups with Oly plate @ arms length 25lbs x 15, 35 x 8, 6 - 1min between sets
Side-bends 35lb plate x 3s x 10r - no rest just switching sides
-ICT was tough but not too tough. Push-ups were a strain as per usual. Reps were partials but completed all. To improve decrease rest before burpee sets. Fared way better this time than last. Good shit.
-First time doing sit-ups like this. Like em a lot. Stick to 25lbs next time and work the negative.
-Stomach was churning for side bends - fast pace.
Dynamic stretching
Workout:
Half deck of cards - hearts = burpees w/0 push-up, spades = push-ups
Time 13:48 AHR 170, Max 181, Min 89, Recover 10 (181-171)
Sit-ups with Oly plate @ arms length 25lbs x 15, 35 x 8, 6 - 1min between sets
Side-bends 35lb plate x 3s x 10r - no rest just switching sides
-ICT was tough but not too tough. Push-ups were a strain as per usual. Reps were partials but completed all. To improve decrease rest before burpee sets. Fared way better this time than last. Good shit.
-First time doing sit-ups like this. Like em a lot. Stick to 25lbs next time and work the negative.
-Stomach was churning for side bends - fast pace.
Monday, March 17, 2008
Weights 3/17
Warmup:
Dynamic stretching, a few squat snatches, a few double unders
Workout:
Deads: 205 x 15, 225 x 8, 245 x 4... Jumps x 8
Press: 65 x 15, 85 x 8, 95 x 4... Push-press 135 x 3
A1. Pull-ups 7, 6, 6, 4
A2. Neck Curls 15lbs x 12, 2 x 15
-First two sets of Deads were good 245 felt hard. Stick with it next session. Concentrate on going from slow to fast on the first set. Stick with 5 - 6 jumps.
-Press was good. Same weights for next session. Get out the 45s for Push-presses. The PPs were more like jerks. I need to be doing PPs for lockout powa. Negatives were nice and slowwww.
-Pull-ups sucked. After yesterday's pull-ups I thought this would be a breeze. Doing these at the end of a session as opposed to fresh makes a huge diff! Get yo muthafuckinass out of bed and do these in the AM on Weight and Cond. days!
-Neck no prob 15lbs x 3 x 15 next time.
Dynamic stretching, a few squat snatches, a few double unders
Workout:
Deads: 205 x 15, 225 x 8, 245 x 4... Jumps x 8
Press: 65 x 15, 85 x 8, 95 x 4... Push-press 135 x 3
A1. Pull-ups 7, 6, 6, 4
A2. Neck Curls 15lbs x 12, 2 x 15
-First two sets of Deads were good 245 felt hard. Stick with it next session. Concentrate on going from slow to fast on the first set. Stick with 5 - 6 jumps.
-Press was good. Same weights for next session. Get out the 45s for Push-presses. The PPs were more like jerks. I need to be doing PPs for lockout powa. Negatives were nice and slowwww.
-Pull-ups sucked. After yesterday's pull-ups I thought this would be a breeze. Doing these at the end of a session as opposed to fresh makes a huge diff! Get yo muthafuckinass out of bed and do these in the AM on Weight and Cond. days!
-Neck no prob 15lbs x 3 x 15 next time.
Sunday, March 16, 2008
Wednesday, March 12, 2008
Monday, March 10, 2008
Jump Rope EIT
Warmup:
Dynamic stretching
Workout:
8 x (100 rope turns, 5 med ball slams, 5 push-ups, 30sec rest)
Time: 10:04, AHR 171, Max 184, Min 97, Recovery 12 (182-170)
-Forcing even breathing really seemed to help with recovery here. Interesting since I haven't seen 184 for awhile.
-100 rope turns is roughly 30sec. Next time go to 140 (35 count).
Dynamic stretching
Workout:
8 x (100 rope turns, 5 med ball slams, 5 push-ups, 30sec rest)
Time: 10:04, AHR 171, Max 184, Min 97, Recovery 12 (182-170)
-Forcing even breathing really seemed to help with recovery here. Interesting since I haven't seen 184 for awhile.
-100 rope turns is roughly 30sec. Next time go to 140 (35 count).
Sunday, March 9, 2008
Weights 3/9
Warm up:
Dynamic stretching, a couple minutes of rope
Workout:
Deadlift 195 x 15, 215 x 8, 225 x 4..... 6 jumps
Press 60 x 15, 80 x 8, 95 x 4..... PP 130 x 3
-Lack luster. Forgot to do the jumps until a couple minutes after the deads... doh!
-Go up 10lbs across the board on deads
-For press 65 and 85
Dynamic stretching, a couple minutes of rope
Workout:
Deadlift 195 x 15, 215 x 8, 225 x 4..... 6 jumps
Press 60 x 15, 80 x 8, 95 x 4..... PP 130 x 3
-Lack luster. Forgot to do the jumps until a couple minutes after the deads... doh!
-Go up 10lbs across the board on deads
-For press 65 and 85
Friday, March 7, 2008
FlowFit
AM:
IntuFlow - beginner
PM:
Pull-ups GTG 7, 6, 5, 4, 3
FlowFit3
-Pull-ups no prob 2min between sets
-FlowFit = good. Review DVD for breathing and form
-Doing IntuFlow again later tonight
IntuFlow - beginner
PM:
Pull-ups GTG 7, 6, 5, 4, 3
FlowFit3
-Pull-ups no prob 2min between sets
-FlowFit = good. Review DVD for breathing and form
-Doing IntuFlow again later tonight
Thursday, March 6, 2008
ICT 2
Warm up:
Dynamic stretching with GTG Pull-ups mixed in 6, 6, 5, 4, 3
Workout:
ICT 2 divided by 2
8 x (5 Woodchoppers, 8 Slams, 5 Burpees) (10lbs med ball)
Time 9:11, AHR 172, Max 181, Min 104, Recover 7 (181-174)
-Pull-ups are way easier before a workout
-Went to see the Foo Fighters in concert last night and I'm tired as hell. Felt like going straight to bed when I got off work. The ICT shows it. I can't compare it too much to last time since all burpees today included the push-up. 40 seconds longer does seem like a lot though.
Dynamic stretching with GTG Pull-ups mixed in 6, 6, 5, 4, 3
Workout:
ICT 2 divided by 2
8 x (5 Woodchoppers, 8 Slams, 5 Burpees) (10lbs med ball)
Time 9:11, AHR 172, Max 181, Min 104, Recover 7 (181-174)
-Pull-ups are way easier before a workout
-Went to see the Foo Fighters in concert last night and I'm tired as hell. Felt like going straight to bed when I got off work. The ICT shows it. I can't compare it too much to last time since all burpees today included the push-up. 40 seconds longer does seem like a lot though.
Tuesday, March 4, 2008
Weights 3/4
Warm up:
Dynamic stretching
Rope for a couple
Squat snatches 45lbs x 5, 55 x 5
Workout:
Deads 195 x 15, 205 x 8, 225 x 4... 5 jumps for max height
Press 60 x 15, 75 x 8, 95 x 4... 3 x 125 push presses with slow negative
A1. Pull-ups 6, 5, 5, 4, 3
A2. Neck strap 3s x 10r - 4 ways
Rope for a couple
-Go to 60 for warm up snatches
-195 was no prob, 215 x 8 next w.o.
-60 was good, 80 x 8 next w.o.
-Pull-ups were fair. Continue to 6, 6, 5, 4, 3
-Go to 12 reps for neck.
Dynamic stretching
Rope for a couple
Squat snatches 45lbs x 5, 55 x 5
Workout:
Deads 195 x 15, 205 x 8, 225 x 4... 5 jumps for max height
Press 60 x 15, 75 x 8, 95 x 4... 3 x 125 push presses with slow negative
A1. Pull-ups 6, 5, 5, 4, 3
A2. Neck strap 3s x 10r - 4 ways
Rope for a couple
-Go to 60 for warm up snatches
-195 was no prob, 215 x 8 next w.o.
-60 was good, 80 x 8 next w.o.
-Pull-ups were fair. Continue to 6, 6, 5, 4, 3
-Go to 12 reps for neck.
Monday, March 3, 2008
Sunday, March 2, 2008
Saturday, March 1, 2008
Jump Rope EIT
AM
GTG: Pull-ups 7, 6, 5, 4, 3
-Oops jumped ahead of myself. Supposed to do 6, 5, 4, 4, 3. Do that next.
Noonish
Warmup: Washed truck, dynamic stretching
Jump Rope EIT 6 x (100 rope turns, 5 med ball slams, 5 push-ups, 30 sec rest)
Abs Superset: 3 x (Russian twist 10lbs med ball x 20, kneeling abwheel x 10, rest 30sec)
JM for back
-EIT time 7:24, AHR 170, Max 182, Min 86, Recover 14 (181-167). Felt good, fucked up on the rope a couple times, Push-ups went well. Do same next time.
-Nice burn on the abs. Russian twist done on a flat bench with legs squeezing for anchor. Tried to maintain a 45 degree or less angle as best as possible. Started with 12 reps for wheel. Definitely do-able but gasping for air.
GTG: Pull-ups 7, 6, 5, 4, 3
-Oops jumped ahead of myself. Supposed to do 6, 5, 4, 4, 3. Do that next.
Noonish
Warmup: Washed truck, dynamic stretching
Jump Rope EIT 6 x (100 rope turns, 5 med ball slams, 5 push-ups, 30 sec rest)
Abs Superset: 3 x (Russian twist 10lbs med ball x 20, kneeling abwheel x 10, rest 30sec)
JM for back
-EIT time 7:24, AHR 170, Max 182, Min 86, Recover 14 (181-167). Felt good, fucked up on the rope a couple times, Push-ups went well. Do same next time.
-Nice burn on the abs. Russian twist done on a flat bench with legs squeezing for anchor. Tried to maintain a 45 degree or less angle as best as possible. Started with 12 reps for wheel. Definitely do-able but gasping for air.
Subscribe to:
Posts (Atom)