October 19, 2006
Dynamic warmup
X-band walks - 6 L/R, 6 L/R
Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5
Bulgarian split squat - 35 x 5, 35 x 5, 35 x 5, 40 x 5, 40 x 5
superset with full rest (90 sec)
Step-up - 60 x 5, 60 x 5, 60 x 5, 60 x 5, 0 x 5
Reverse Crunch on incline - 15, 15, 15
Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Front squats - 175 didn't feel too heavy but I was still having trouble keeping my elbows up on the last 2 sets.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.
-Step-ups - felt bad the last set I just droipped to no weight to really focus on the movement.
Friday, October 20, 2006
Wednesday, October 18, 2006
October 18, 2006
October 18, 2006
Row w/ damper @5 - 500m - 2:03
Dynamic warmup
Burgener WU - bar x 1
Incline DB bench press w/ palms facing in - 30 x 5, 50 x 3, 65 x 1, 65 x 15, 65 x 11, 55 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 90 x 3, 110 x 1, 110 x 15, 130 x 15, 130 x 5,
1-arm DB Shoulder press - 30 x 12, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups on gravitron - 140 x 15, 155 x 15, 170 x 15
Close grip barbell bench press - 95 x 15, 95 x 15, 95 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4, 12# x 4
Stretching - 15 minutes
Notes:
-Row felt good was really trying to work the start.
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.
Row w/ damper @5 - 500m - 2:03
Dynamic warmup
Burgener WU - bar x 1
Incline DB bench press w/ palms facing in - 30 x 5, 50 x 3, 65 x 1, 65 x 15, 65 x 11, 55 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 90 x 3, 110 x 1, 110 x 15, 130 x 15, 130 x 5,
1-arm DB Shoulder press - 30 x 12, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups on gravitron - 140 x 15, 155 x 15, 170 x 15
Close grip barbell bench press - 95 x 15, 95 x 15, 95 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15
swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4, 12# x 4
Stretching - 15 minutes
Notes:
-Row felt good was really trying to work the start.
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.
October 15, 2006
October 15, 2006
WOD 061014
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Score - 20, 20, 20, 20, 19, 17, 17, 16
Score is 16! PR! Old PR was 13!
WOD 061014
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Score - 20, 20, 20, 20, 19, 17, 17, 16
Score is 16! PR! Old PR was 13!
October 14, 2006
October 14, 2006
Dynamic warmup
KB swing - 2 handed x 20, 1-handed x 6
WOD 061012
"J.T."
21-15-9 reps of:
Handstand push-ups - 21/1:57, 15/5:08, 9/5:08
Ring dips - 21/1:17, 15/1:17, 9/18.55
Push-ups - 21/1:39, 15/1:04, 9/23.9
As RX'ed 18:12
Notes:
-HSPU's SUCKED!!!!!! My time for these were awful, the first set was ok, but the following 2 were just awful.
-Ring dips felt great.
-Pushups didn't feel that great but ok.
WOD 061013
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Used rings, 7 complete rounds 4 on the 8th round.
Notes:
-Felt good just struggled after the 5th round. I haven't done this on a regular bar in a while so I'm not sure how to compare it.
Dynamic warmup
KB swing - 2 handed x 20, 1-handed x 6
WOD 061012
"J.T."
21-15-9 reps of:
Handstand push-ups - 21/1:57, 15/5:08, 9/5:08
Ring dips - 21/1:17, 15/1:17, 9/18.55
Push-ups - 21/1:39, 15/1:04, 9/23.9
As RX'ed 18:12
Notes:
-HSPU's SUCKED!!!!!! My time for these were awful, the first set was ok, but the following 2 were just awful.
-Ring dips felt great.
-Pushups didn't feel that great but ok.
WOD 061013
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Used rings, 7 complete rounds 4 on the 8th round.
Notes:
-Felt good just struggled after the 5th round. I haven't done this on a regular bar in a while so I'm not sure how to compare it.
Thursday, October 12, 2006
October 12, 2006
October 12, 2006
Row w/ damper @10 - 500m - 1:31 (PR!!!!@@@@#$@#$!)
Dynamic warmup
X-band walks - 6 L/R, 6 L/R
Front squat - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 135 x 5, 95 x 10, 115 x 10
superset with full rest (60 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 155 x 5, 135 x 10, 135 x 10
Bulgarian split squat - 17.5 x 10, 20 x 10, 20 x 10, 20 x 10
superset with full rest (60 sec)
Step-up - 30 x 10, 30 x 10, 30 x 10, 30 x 10
Reverse Crunch on incline - 15, 15, 15
Notes:
-Row felt AWESOME! I still tapered off after one minute and was unable to keep my pace but I still broke my old PR by 3 seconds!!
-Workout is Hypertrophy Phase I -Workout B from The New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Front squats - did the wrong rep range to begin with and I realized this after 2 sets so we finsihed with 2 sets of the right rep range.
-Snatch-grip Deadlift - most likely could have gone up al reps felt really good. Focused on keeping a big chest and back arched.
Tuesday, October 10, 2006
October 10, 2006
October 10, 2006
Row w/ damper @5 - 500m - 1:44
Dynamic warmup
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 5, 170 x 5, 210 x 5, 210 x 5,
1-arm DB Shoulder press - 45 x 5, 50 x 5, 50 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
High pull - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 155 x 5
swiss ball crunch w/ medicine ball throw - 8# x 4, 8# x 4, 11# x 4, 11# x 4
Notes:
-Row felt good was really trying to work the start.
-Workout is Hypertrophy Phase I -Workout A from the New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Weighted pullups - I probably could have gone up, but the other vest was 30#'s next time I'll try to use a loaded dip belt.
-High pull - need to go heavier, the first 2 sets felt awkward the last 3 felt great.
Row w/ damper @5 - 500m - 1:44
Dynamic warmup
Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 5, 170 x 5, 210 x 5, 210 x 5,
1-arm DB Shoulder press - 45 x 5, 50 x 5, 50 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5
Close grip barbell bench press - 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
High pull - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 155 x 5
swiss ball crunch w/ medicine ball throw - 8# x 4, 8# x 4, 11# x 4, 11# x 4
Notes:
-Row felt good was really trying to work the start.
-Workout is Hypertrophy Phase I -Workout A from the New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Weighted pullups - I probably could have gone up, but the other vest was 30#'s next time I'll try to use a loaded dip belt.
-High pull - need to go heavier, the first 2 sets felt awkward the last 3 felt great.
October 7, 2006 - APFT
October 7 2006
Army PT test
69 pushups in 2 minutes
64 situps in 2 minutes
12:32 - 2 mile run
weight - 191
hieght - 69"
Notes:
-Pushups not the best I've ever done but the best in since I've been married that is for sure, also this is without pushup woirk, only with a combination of Xfit and lifting.
-Situps - Felt good, able to keep a pretty steady pace
-NOT 2 miles, Probably .3-.5 miles short of a full 2 miles, everyone in the Company should have been made aware of that after the test so that they know.
Army PT test
69 pushups in 2 minutes
64 situps in 2 minutes
12:32 - 2 mile run
weight - 191
hieght - 69"
Notes:
-Pushups not the best I've ever done but the best in since I've been married that is for sure, also this is without pushup woirk, only with a combination of Xfit and lifting.
-Situps - Felt good, able to keep a pretty steady pace
-NOT 2 miles, Probably .3-.5 miles short of a full 2 miles, everyone in the Company should have been made aware of that after the test so that they know.
October 3 2006
October 3 2006
Run - 4000 feet - 6:03 total 1.5 miles = 17:02
Cindy as many rounds in 20 minutes
5 pullups
10 pushups
15 squats
7 rounds in 9:13
row @ 5 - 500m 1:52, 749m 2:52
Notes: This WORKOUT SUCKED IN A BIG WAY. First workout since 9/27 and I thought I'd be super refreshed and ready to hit it hard, my run was just awful about halfway through my right arch started to hurt so I had to stop and walked the rest. I was pretty unhappy with that. So I decided to do Cindy and that SUCKED I don't know if it was because I was •••••• at myself because of the run but my Cindy wasn't even completed. I then tried to row 2000m and barely get 750m, the first 500m was good but then I just couldn't keep up the pace anymore! BLAH!!#!@#@!$!@#@!#!@
Run - 4000 feet - 6:03 total 1.5 miles = 17:02
Cindy as many rounds in 20 minutes
5 pullups
10 pushups
15 squats
7 rounds in 9:13
row @ 5 - 500m 1:52, 749m 2:52
Notes: This WORKOUT SUCKED IN A BIG WAY. First workout since 9/27 and I thought I'd be super refreshed and ready to hit it hard, my run was just awful about halfway through my right arch started to hurt so I had to stop and walked the rest. I was pretty unhappy with that. So I decided to do Cindy and that SUCKED I don't know if it was because I was •••••• at myself because of the run but my Cindy wasn't even completed. I then tried to row 2000m and barely get 750m, the first 500m was good but then I just couldn't keep up the pace anymore! BLAH!!#!@#@!$!@#@!#!@
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