Spontaneous Workout Check-In

Ah ok thank for the reply.

 

Saturday morning leg day.

Squats, 20 with the bar
20@ 95lbs
20@ 135lbs
20@ 185lbs
20@ 135lbs.
Hack Squats
15 with 90lbs on the sled
12 180 plus sled
12 180 plus sled
12 180 plus sled
15 90 plus sled
Leg extensions on machine 4X12
Leg curls on machine 4X12
Dead Lifts 4X12@135lbs
KICKBOY

 

You squat more than you deadlift thats weird.

 

Not really. My deadlift is over a hundred pounds more than I can squat, but I know someone who's the opposite. He just doesn't have the back strength compared to leg strength.

 

Right now I doing a high volume program, the rest periods between sets is 30-45 seconds and 2 minutes between different exercises.
The dead lifts are last and that’s the best I can do with good form and timing.
Now that you mention it my best 1 rep squat is higher than my dead lift.
KICKBOY

 

It's such a lovely day that I've been in the garden doing a Scrapper workout and working on my tan at the same time. About ten litres of water later and I think I'm almost rehydrated

 

Does Drill and running round after Officers count as a workout???

 

its the lats, delts, bi, back, quads, and calf day.
time to get XXX'd :woo:

 

Looks like no-one has worked out for a month, too busy on MAP

Ran 5 miles this afternoon, cut 50 seconds off my personal best.

 

Yesterday's strength workout:

Deadlift 7x3

Reverse Barbell Lunges 3x8

Push Press 5x5

Bent Over BB Row 3x10

Reverse Fly 2x10

 

I've just started a new circuit routine developed by none other than Bruce Lee himself. It is as follows: Although this was just one of Bruce Lee's training routines, it ranks among the most effective ever devised for muscle condition and definition, and for the well-balanced total fitness that serves a 'real world' purpose.

01). Overhand Pull Up
02). Seated Leg Press
03). Bilateral Alternate Hip/Knee Extension
04). Shoulder Press
05). Standing Calf Raise on Shoulder Press Unit
06). Alternating Cable Curl
07). Standing Unilateral Horizontal Arm Adduction
08). Bench Press
09). Regular Deadlift on Block, using Bench Press
10). Kneeling Pull Down Behind neck
11). Triceps Push Down
12). Cardiovascular Efficiency Activity
13). Neck flexion/Extension

 

well...
reg pull ups 2-4-6-8-10-8-6-4-2
reverse grip 2-4-6-8-6-4-2
narrow grip 2-4-6-8-6-4-2
wide grip 2-4-6-8-6-4-2
behind the neck 2-4-6-8-6-4-2
commando 2-4-6-4-2

reg push ups 2-4-6-8-10-8-6-4-2
narrow pushups 2-4-6-8-6-4-2
wide angle 2-4-6-8-6-4-2
dive bombers ( circulars military ect ) 2-4-6-4-2

25 leg lifts x4
25 legs in the air crunches x4
25 regular crunches

yeah i need to get back to doing all that...havent in months -stute

 

Came back from a 15k bike ride and 20 minute swim. I feel refreshed!

 

Couldnt fall asleep so I went outside to burn some energy.

First thing that happened when I stepped out the door was getting bit by a friggin horsefly right under my left nippel! :bang:

25lb db swing 2x5 each arm

All other excercises with 25kg BB
Wide grip hang snatch 5x5
Narrow Grip hang snatch 5x5
Hang Clean press 5x5
Bent Row Palm fwd 5x5 narrow grip
Bent Row palm back 5x5 narrow grip
back squat 3x10

 

5x5 bear complex @ 50% 1RM with intervals of 1 minute skipping and 1 minute rest.

I need to go lie down now.

 

Still crossfitting!

Yesterday was unpleasant

5 rounds for time:
21 reps 75lb sumo dead lift high pull
12 handstand pressups ...

....at least that is what we were supposed to do!

This is a great link giving strength targets:
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

 

Woot! Forgot about this thread.

This morning:


Shadow Boxing: 1 x 3 min

Heavy Bag (High Intensity Punching and Kicking): 4 x 3 min (30 seconds of rest in-between rounds).

Punch-Out Rounds: 5 x 30 sec (30 seconds of rest in-between rounds).

Full Power Round: 1 x 90 seconds.

 

Did you do number 1 or 2? I'm too cheap to buy the DVD, but those free workouts are pretty good, as is 'round and round'.

 

Nick are you following the Max Effort method or just crossfit as is?

 

Deadlift - 100kg - 5x5
Bench press - 60kg - 3x8

Nice and simple does it.