Rookie's ADD Chart

[rookie]

I have workout ADD. My attempt to solve it has led me to Crossfit. Here is a sample of last week to get things going again with my training log on here. I have begun doing the WODs and when practical adding some ME lifting afterwards.

6/9
X-Fit WOD
Griff
400meters Backwards
800 Meters
400 Meters Backwards
800 Meters

15:28


Dips
BW x 10
BW+35lbs x 8
BW +35lbs x 6

Chinups
3 x 5

Push ups 2 x 10 elevated
______________________________ __________________________
6/11
X fit WOD
Deadlift 5 x 3

225lbs for all five sets
______________________________ __________________________
6/13
Crossfit.

Michael.
26.08

800 meters
50 situps
50 back extensions
3 rounds.

[Bill2380]

Cross Fit's good for ADD. Of course I can only stick with it for about six months.

[rookie]

For Time: Scaled
30 Sit-ups
30 Single unders
30 Sit-ups
30 Walking Lunge Steps
30 Sit-ups
30 Burpees
30 Sit-ups

7:38

I then did yesterday's WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Worked up to 225. Load considerably lighter due to the above work already done.
I doubt I will be able to walk tomorrow.

[rookie]

Normally, I only log my actual gym routines. But with my kids being older we often go to the pool in the evenings and it is a definite workout. Wrestling, throwing kids, swimming etc..... So I am going to start logging most of my active time since it often interupts some of my training schedule.

So tonight. 2 hours in the pool.

[rookie]

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Scaled the weight from 75 down to 45
9:50

Added in bis/tris/bench 2 sets of each.

[rookie]

15 minutes racing on the gamebike.
Goodstuff

[lawyerjoke]

Okay, I've got to ask (and show my ignorance) -- what's a gamebike?

[rookie]

You are not ignorant. The Gamebike is an exercise bike that hooks to a gaming system and operates all the racing and driving games. Your pedaling is the accelerator and the handledbars steer. It is a very fun and active toy.
We have an adult one and a kids one so we can race each other and keep my kids working out too.

[rookie]

Spent a week at the beach.
Riding waves, playing ball with the kids and all around non-stop action was my routine.

Today we were back. I spent an exhausting 30 minutes on the gamebike racing and knocked out several sets of push ups. reps of 20 and some bench dips. Hope to be back in the gym tomorrow.

Summer is tough on the routine but summer is also fun with the family.

[rookie]

With only two days to workout this week due to travels I went in this morning and just messed around.

DB bench
75s x 10
80s x 6
85s x 4

Seated cable row
3 x 10 @ 250

Shoulder press
3 x 10 @ 40s (dbs)

Lat raises
3 x 15 @ 20s

Curls
1 x 20 @ 20

[liftintexas]

Originally Posted by rookie

Spent a week at the beach.
Riding waves, playing ball with the kids and all around non-stop action was my routine.

Today we were back. I spent an exhausting 30 minutes on the gamebike racing and knocked out several sets of push ups. reps of 20 and some bench dips. Hope to be back in the gym tomorrow.

Summer is tough on the routine but summer is also fun with the family.

sounds like a blast with the family, rookie.

and the workout below where you just knocked around with 85's ... still impressive

[rookie]

Thanks!

[rookie]

Crossfit WOD pull-up/ minutes - 7 rounds.

The did some front squats. Bis/tris/flys

[rookie]

Took the family on a short hike this afternoon. 2 miles. Carried the 10 year old piggy back for about 1/2.

[rookie]

Next week I am kicking off with EC's MS routine. I will write down some measurements and wanted to post this quick pic I took to have record of where I am before I start.
My first long jump was 82 inches.

[rookie]

ECMS

Packing Day -Pre-Test
Body Weight 184

Broad Jump - 82"
Squat - 310
Deadlift - 315
Bench Press 260

My numbers are down a bit from my all time bests but I did do all three in one day and I have not been going heavy lately. But that is OK, I still feel good about things.

[manbearpig]

Originally Posted by rookie

ECMS

Packing Day -Pre-Test
Body Weight 184

Broad Jump - 82"
Squat - 310
Deadlift - 315
Bench Press 260

My numbers are down a bit from my all time bests but I did do all three in one day and I have not been going heavy lately. But that is OK, I still feel good about things.

Nice starting point you got on those lifts!

Did you forget to test your 3-rep pull-up max? I'm in week 2 of this program. I have some ways to go to catch up with you, Mahler and others on here.

Best wishes to you on this program.

[rookie]

I did forget my chin up. Thanks. I will catch that tomorrow or Wednesday before my first go on Thursday. And thanks!

[MindPower]

Some nice starting numbers there Rookie, Ill be following along
It seems to be a good program so far, im in week 3

goodluck

[liftintexas]

good luck with this - looks like lots of folks are on board with this program. I need to check it out.

your current numbers are impressive, man

[rookie]

Originally Posted by rookie

ECMS

Packing Day -Pre-Test
Body Weight 184

Broad Jump - 82"
Squat - 310
Deadlift - 315
Bench Press 260
BW184 + 45lbs = 229

My numbers are down a bit from my all time bests but I did do all three in one day and I have not been going heavy lately. But that is OK, I still feel good about things.

edit: Added 3RM chins

[rookie]

ECMS
First day - Lower Phase 1 Workout A

Box Squats 5 x 4 @225
Speed Deadlift 8 x 2 @160
DB Walking lunge 4 x 8 @30#DBs
Reverse Crunches 3 x 12
Prone Bridge 3 x 30s

[rookie]

ECMS
Upper Phase 1 A
Flat bench 5 x 4 @ 205(1)/215(4)
Neutral Grip DB incline - 3 x 10 @ 55lb Dbs.
Seated Row - 4 x 10 @ #10 on Cyber tower
Prone Trap Raise - 3 x 12 @12(1)/10(2)
Lying Ext. Rotations 3 x 12@12(1)/10(2)
Side Bridges 3 x 30s each side.

[Mahler]

Off to a great start, Rook. I will be watching your progress. I actually did not do the tests but used all recent personal bests, so I guess I cheated a little.

[rookie]

ECMS Phase 1, Lower B

Front squats 4 x 6
135/155/165/170

Rack Pulls 4 x 6
225/275/315/335

Bulgarian Split Squats 3 x 6
20's/25's/25's

Pull Throughs 3 x 10
Cybex cable tower. #4/#7/#6

Reverse crunches
3 x 12

[soonermark99]

Originally Posted by rookie

ECMS

Packing Day -Pre-Test
Body Weight 184

Broad Jump - 82"
Squat - 310
Deadlift - 315
Bench Press 260

My numbers are down a bit from my all time bests but I did do all three in one day and I have not been going heavy lately. But that is OK, I still feel good about things.

Great start! You're pic looks outstanding. You should be able to eat well on this program with you lower level of bodyfat. I predict at least a 12" improvement for you're broad jump on moving day (you have the relative strength already). Don't put 8' out of the question.

[manbearpig]

Hey Rookie,

did you figure out a way to get rack deadlifts done at your gym?

I was unable to find a station to do the rack DLs as illustrated in the book. Instead, I used a squat cage and about 7-8 of those blue floor mats/pads to get the bar to my knee cap level. Not sure if this is a good idea but just putting it out there ...

[rookie]

Originally Posted by manbearpig

Hey Rookie,

did you figure out a way to get rack deadlifts done at your gym?

I was unable to find a station to do the rack DLs as illustrated in the book. Instead, I used a squat cage and about 7-8 of those blue floor mats/pads to get the bar to my knee cap level. Not sure if this is a good idea but just putting it out there ...

Thanks for the tip. I think I can use one 45 and that will put me just about 1.5 inches from my knee. I call that close enough.

[rookie]

ECMS
Upper B
Phase 1

DB push press 4 x 6
50/50/50/50
Close grip chins 4 x 6 w/BW

Push ups 3 x 12
DB one Arm Row 3 x 8
50/50/50

Cable rotations(Shoulder) 3 x 12 Free motion tower
10/10/10
Reverse sit ups(Decline)
3 x 12

[rookie]

ECMS
Upper Phase 1 A Week 2
Flat bench 4 x 4 @ 225

Neutral Grip DB incline - 3 x 9 @ 55lb Dbs.
Seated Row - 4 x 9 @ 250lb cables

Prone Trap Raise - 3 x 10 @10 lb dbs
Lying Ext. Rotations 3 x 10 @10lb dbs

Prone Bridges 3 x 30s