Spontaneous Workout Check-In

http://www.google.co.uk/search?hl=en&q=suetral+&btnG=Google+Search&meta=

3 hits for a word im impressed.

 

Semi-supinated, yes. Palms are facing each other. I threw a close grip v-bar over a beam in my garage and worked it that way.

 

bench press pyramid: 135x10, 145x8, 155x6
supinated pullup, pyramid: no weight 10, 5lbsx6, 8lbsx5

 

I started doing dropsets a couple weeks ago.

Today's routine was.

Bicep Curls
5 @ 90 lbs
5 @ 80 lbs
10 @ 70 lbs
10 @ 60 lbs
15 @ 50 lbs

Lat Pulldowns
5 @ 140# ea
5 @ 120# ea
10 @ 100# ea
10 @ 90# ea
15 @ 80# ea

Tricep Pulldowns
5 @ 70# ea
5 @ 60# ea
10 @ 50# ea
10 @ 40# ea
15 @ 30# ea

Chest Press
5 @ 110# ea
5 @ 100# ea
10 @ 90# ea
10 @ 80# ea
15 @ 70# ea

Finished with 3 sets of Quads at 10 reps @ 22.5 lbs ea. I don't know much about drop sets, so if you're reading this and saying to yourself "this guys a moron," feel free to PM me or post any suggestions.

 

50 pushups. Mile Walk.

I had a 3 and a half hour exam today and my leg is playing me up... I really wasn't in the mood. lol

 

Grease the Groove with static/negative one armed chins all day.

 

overhead squat 4x6
kneeling squat 4x6
seated good morning 3x8
glute ham raise 2x4 (failed miserably at 3x8)
ham curls 2x10 (to make up for failed ghr)
saxon bend 3x10
iron cross (not the rings version) 3x10

 

Sun-~12 weeks 'til Tulsa Highland Games (Sept 17)
Technique work on throws, no distances recorded
A)56# distance:5 throws
B)hammer throw:5 throws

Weight work: speed emphasis
A)hang hammer power snatch:145X1X6 (80%)
B)C&J:185X1X6 (80%)
C1)neutral grip pullups:BWX8X3
C2)1 arm db shoulder press:70X8X3 (each arm)
D)RDL+shrug:260X8X4
E1)1 arm db bench press:90X8X2 (each arm)
E2)bb curl:85X15X2
E3)1 arm rear delt fly:30X10X2 (each arm)

Alright, time for everyone else to update.

 

Crossfitting still - so couldn't be more different to Blessed's w/o

'Barbara'

For time
20 pull ups
30 pushups
40 sit ups
50 squats

Repeat 5 times

3 minutes rests between rounds

Yesterday was max effort front squats

 

Today:
Squat 6x3
A1 Bench 5x5/5/5/4/3 (5x5, but not quite, just added 20lbs from last time)
A2 Pendlay Row(supinated grip) 5x5
B1 military press 3x10
B2 glute-ham raise 3x10

poundageI suck) 155, 155, 115, 70, BW(just to get some blood flow the backside)

 

Done Today - 10 weeks 'til Old Westbury Highland Games (Aug. 26)
I try to be a little more like Samurai every day

Warm-up:
- Neutral Grip Pull-up 2x4
- Push-up 2x10
- 25-pound plate toss 4x1 ranged from 16'10" - 18'2" (that's not terribly good, but I'm brand new at this stuff).
- 75-pound heavy bag toss (caber style) 4x1

Clean & Jerk 10x1
1-arm DB High Pull 5x1
2-arm 1-DB Swing 2x15

This was the first workout in the 6-week general conditioning phase. I'll gradually increase throwing frequency and/or intensity, and shoot to maintain lifting intensity. This leads up to a 3-week 'peaking' phase right before the meet, where lifting will taper down, and throwing will continue to increase. And yes, pictures of me in a kilt will be provided eventually.

 

20 minutes stepper - 120 steps per minute
10 minutes bike - 80/85 rpm
20 pushups x 2
20 minutes X-Trainer - I cant remember the strides per minute

Very cardio and I forgot the pullups lol. But i did a set of those this morning so is ok...

 

my workout 6-20-06

5:15 am walked 2 miles with the dog.

5:30 pm

Incline dumbbell sets/ reps (15,12,12,10,15)
Flat bench (15,12,10,15)
Incline smith/flat DB superset (15,12,10,15)
Decline DB flys

E-Z bar nose breakers (15,12,12,10,15)
Strait bar pushdowns (15,12,10,15)
Seated DB triceps extensions (4x15)
KICKBOY

 

I'll post one more and leave it alone for a bit. BeWater, I really like your bag toss idea.

Weds...max emphasis
A)Power snatch+press[1]+OH squat:110X15, 140X6, 160X3, 180X2, 190X1
B)Power clean and press[1]+OH squat:205X1, 215X1, 225XFX2, 225X1+1XF

C1)1 arm db shoulder press:80X7, 75X8X2 (each arm)
C2)chest supported row:150X8X3

D1)concentration curl:30X16, 30X15 (ea)
D2)1 arm db L-lateral raise w/ext. rotation:30X10X2 (ea)
D3)1 leg+1 arm up plank:60 secX2

 

Okay, I suppose I should get into this thread as well.

Today (this morning [Thur], 6am or so)- Run, about 2 miles, in my local park. I do this 3x/week (Mon, Tue, Thur).

Last lift? Tuesday evening:

I'm training lighter for a potential MT fight in late July, so I'm lifting less and doing more technique/ringwork. With that said, my most recent lift was a warmup (10 or 15 mins jumping rope), followed by...

3 exercise-circuit, 3 times:
-flat dumbell bench (65, 75, 85 lbs)
-lat pulldowns (I know, I know... it would be pullups, but I hurt my wrist and I can't put that much weight on it)
-full contact twists (I just use a 25 lb weight, sometimes moving up to 35 lbs, and occasionally even 45 lbs)

followed by four 1:30 min sets of dual-kettlebell clean and presses. 12k, 16k, 16k, 24k. (The last one was brutal, and I actually couldn't finish. I go about 70-75 secs in and was D-U-N-done).

 

Blessed

You are a monster.

Just thought you ought to know. Those OH squat loads are impressive.

 

It's because he's a H+F Mod- they all have to be hulking beasts. You should see BeWater- he eats the children of McDojo owners as a post-workout suppliment.

 

Is that a 190 snatch grip press? 225 press is amazing too. Blessed be his shoulders.

 

Today's
Round 1: 06:15 - 07:00
Giant Sets 3x20ish
Crunches
Lying Hip Swing
Supine Hip Extension
Bridge - hold for time

Remaining time will be used for hand balancing- L-seat, planche, elbow levers, whatever else tickles my fancy.

Round 2 15:00 - 16:45
5x10 60s rest
Pullups
1-Leg Deadlifts
Dips
Unilateral Shoulder Press

Remaining time for Run/Jog Intervals
10-15 minutes Stretching.

 

Thanks. It's a very rare opportunity that I have to work heavy on back squats, deadlifts, and front squats, so I make up for it the best I can with OH and zercher squats.