Spontaneous Workout Check-In

Discussion in 'Health and Fitness' started by Colucci, Mar 23, 2006.

  1. flaming

    flaming Valued Member

  2. Colucci

    Colucci My buddies call me Chris.

    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.

  3. wazzabi

    wazzabi sushi eater

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

    kwang gae 광개 Sidekick Specialist

    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. :D
  5. M Lambert

    M Lambert Fitness Consultant

    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
  6. Gary

    Gary Vs The Irresistible Farce Supporter

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

    Blake_AE Valued Member

    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
  8. blessed_samurai

    blessed_samurai Valued Member

    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)
    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.
  9. Nick K

    Nick K Sometimes a Valued Member

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


    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
  10. tcgohan

    tcgohan New Member

    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

    poundage:(I suck) 155, 155, 115, 70, BW(just to get some blood flow the backside)
  11. Colucci

    Colucci My buddies call me Chris.

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

    - 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. :rolleyes:
  12. M Lambert

    M Lambert Fitness Consultant

    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...

    KICKBOY Valued Member

    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)
  14. blessed_samurai

    blessed_samurai Valued Member

    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
  15. Cuchulain82

    Cuchulain82 Custodia Legis

    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).
    Last edited: Jun 22, 2006
  16. Nick K

    Nick K Sometimes a Valued Member


    You are a monster.

    Just thought you ought to know. Those OH squat loads are impressive.
  17. Cuchulain82

    Cuchulain82 Custodia Legis

    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. ;)
  18. harhar

    harhar I hate semaphores

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

    Crimson_Stone Stay Puft

    Round 1: 06:15 - 07:00
    Giant Sets 3x20ish
    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
    1-Leg Deadlifts
    Unilateral Shoulder Press

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

    blessed_samurai Valued Member

    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.

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