Gob-Log

[gobbla]

Apple is the devil. Moving on.

Sprints 30x20m

Circuit 30-20-10 Reps.
OH Squat w\ Bar
Lat Pulldown @ 100
DB Swing @ 55
Pushup
Box Jump
Knees to Elbows.

[Buk]

That is a ton of sprints. How long do you recover between, and does your quality drop much from your first 5 to the last few? The circuit looks like a good one.

[gobbla]

30sec recovery

It was first thing in the morning so the first 10 were probably about 80% second 10 about 90% 3rd about 95%. It actually wasn't too bad. The short distance makes it about 4-5 real strides after the initial push off. Ramping it up like that kept the quality pretty solid the whole way through. Felt good.

The circuit was a bitch. About 25min on that one

[K-Court]

30 reps?

[gregl515]

The circuit looks killer!

[gobbla]

50/40/30/20/10

Target Shots\Wall Slam

Notes:
Med Ball 8lbs for the first two sets then 6 for the last few (the other guys wanted to try the "big" ball). I think it's cool that the fellas are getting a little more competitive. I think I have to lead PT here in a bit...shit...

[gobbla]

20 1arm DB swing (each side) x 12lbs
30 *small* box jumps
40 pushups
60 burpees

30x30m stride runs

1.5mi slow jog

[Jimbo]

Originally Posted by gobbla

20 1arm DB swing (each side) x 12lbs
30 *small* box jumps
40 pushups
60 burpees

30x30m stride runs

1.5mi slow jog

Gob you MUST be getting in SOME kind of shape with all the work you have been putting in! I bet your endurance has went through the roof.

[gobbla]

I do OK for a white boy w\ no rhythm. Ego to a hit today though with the big lifts. The other fellas smelled blood and beat my ass. Of course we'll see how well they do tomorrow when it's time to run

Squat 3*5 @ 176
Cable Row 3*5 @ 110 (rope)
BB Bench 3*5 @ 154

[Lost Dog]

If you run well, it's cuz you been eating so much, but lying about it.

[gobbla]

Originally Posted by Lost Dog

If you run well, it's cuz you been eating so much, but lying about it.

Not the case. Skinny = Fast. There's already enough cheaters around here. One more would be overkill.

[gregl515]

The workouts are probably helping to make you skinny = fast, in spite of your lack of rhythm.

[gobbla]

1.5mi Run 10:56

Circuit 3*8
Pullup
Situp
DB Swing 44lbs
Pushup
KTE (from hang)
Dip

Notes:
Fairly depressing. My workout buddy has been losing motivation hard. He hasn't been doing his running like he should so he sucks at it and he's been giving up during the circuits. I think he's pretty much borderline on the ability wagon, but is willing himself to be on the poo side of it. If he does it for much longer than he's not going to be borderline any more. We'll have to have a heart to heart tomorrow I guess.

I was ready to kill myself after the run. More than anything I thought the watch was wrong. I went strong and "felt" fast. Started getting a little tired on laps 3\4 but nothing drastic. Really thought I was doing better than that. On the bright side it's about 20sec faster than last time (5wks) so it's improvement I guess.

[jruck37]

That sounds like a pretty good speed improvement to me, Tony. Good job.

[bigDman]

Sucks to hear about your lifting partner. a good lifting partner is key

[gobbla]

situp x 10 @ 515
Russian Twist x 15 per side
Pushup hold x 10 x 5sec

walk x 1.5mi

Notes:
I think I might have ran him into the ground and he's too nice to tell me. I'll lift the load and put a little separation in between his sessions and mine for a little bit and see if he bounces back.

I keep waiting on that 10:30, for what ever reason that's the hurdle in my mind that when I get there then I'll be ok. At least it's getting closer!

[gobbla]

2x800m +200m. There would have been a little more if I had the ability to tell time and do simple math.

EDT
Box Jump\Plate Twist
Ball Wall Slam R\L

[L'ilJ]

Workouts look good....how's the diet? Still winning?