Challenge of my own - JP Fitness Forums

Jean-Paul · 12-09-2005, 11:37 PM

Okay, it's nothing like the crossfit chicks, but I don't have all the gear for one thing, and I can't do a muscle-up even if I did have the gear, but I tried a variation just for fun. Here's what I did.

3 sets of the following exercises, circuit style, and under 10 minutes.

DB push-press (deep) -- 2 dbs @ 30 lb X 15 reps
Chin-ups (overhand) -- BW for 10 reps
Glute-ham raise -- BW for 5 reps (all I can do!)

I still had a little too much fuel in the tank, so I followed it up with another quick circuit:

Bent over rows -- 135 for 15 reps (dropped to 11 reps on my last set)
Lateral raise -- 10 pounds for 20 reps (I know, not much weight, but I was SOOOO happy that I could even do them pain free that I was about to jump for joy)
Skull crushers -- 65 lb. for 15 reps

That last set of 3 mini-circuits was the proverbial icing on the cake. My tris were completely blown! So were my quads. I haven't been training much lately, so I thought I would do a few workouts with light weight to build up my stamina and prep me for some heavier loads.

My neck has finally starting to not hurt constantly and I'm afraid that heavy squats was exacerbating my neck pain, so I've laid off for a little while. Shoulder is not hurting quite as bad either, but I don't want to push my luck.

Anyway, try the workout just for fun... It was very intense. I didn't really slow down or stop moving for the most part, but my heart felt like it was about to burst out of my chest, and my deconditioned quads were almost cramping.

Terry Monk · 12-10-2005, 08:01 AM

Very impressive JP. But I've come to expect results like that from you.

Honestly, I always consider you one of the fittest people I know.

Now a question: I have to admit embarassment and ask about glute-ham raises...? Explaination? Maybe a link if you can find one?
I learn something new everyday on this forum, that's one of the reasons it's so great. In fact, I think we should be able to earn college credit hours for being a part of this place....

Mahler · 12-10-2005, 08:55 AM

JP,
Great to hear you are hitting hard. I have got to try that one just to compare results. JP Fitness rules.

Mahler

Irishdazza · 12-10-2005, 08:58 AM

http://www.exrx.net/WeightExercises/...eHamRaise.html

Jean-Paul · 12-10-2005, 09:37 AM

I actually don't like the way they advise doing GH Raise on ExRx... First of all, it looks like they are using some kind of machine that gives you a little lever advantage.

The way that I do it is I lower the leg brace on a lat pull to its lowest setting, and I set an accessory bench out about 2-3 feet behind the lat pull. Facing away from the machine (toward the bench), I brace my ankles under the leg brace with my knees on the seat of the L-pull, and keeping my body straight, I lower myself slowly till my chest touches the bench, then, keeping my body straight, I raise myself back to an upright position. I can only do a couple of them without giving myself some light assistance on the last few. They're getting better though.

Don't know if I made any sense. Let me know and I will try another way to describe it.

Terry Monk · 12-10-2005, 09:45 AM

Geez, that sounds tough. I'll have to modify it somewhat for my home gym but I'll definitely give it a try. Nice job JP.

Faraz421 · 12-10-2005, 11:54 AM

sounds very intense, i woke up today, after running through a moderated crossfit work out yesterday and my back, chest, bi's and for some reason elbow joints are SORE!.

You do 32 cycles of 20 second work, 10 second rest intervals. 8 for pullups, then 8 for push ups, then 8 for crunches.

I did 20 work/20 rest
x8 pull ups (started bw, then used assisted machine)
x8 push ups
x4 invert rows
x4 dips
I was WRECKED after pullups

kuri · 12-10-2005, 12:07 PM

Theres nothing like being pain-free after going through injuries huh JP!

Gh raises are tough! A fun movement.

Keep up the good work.

Mahler · 12-10-2005, 02:46 PM

Quote:

Originally posted by Jean-Paul:
I actually don't like the way they advise doing GH Raise on ExRx... First of all, it looks like they are using some kind of machine that gives you a little lever advantage.

JP,
I agree. It looks like they are using a modified Roman Chair. I use a bench with pads at one end. I tuck the ankles under the pad and kneeling, lean forward and go as low as I can without falling over. Like you, I can only do a few all the way down and up, but do the rest at about a 45 degree angle.

Mahler

Blackjack · 12-10-2005, 04:17 PM

JP, why don't you have a workout log in the Training Log section. I would also consider you to be one of the fittest people around here along with being a professional trainer. I for one would be interested in a taking a look at your diet and workouts along with what your goals are currently. Just a thought.

Thanks for running a great website.

Ted

dos · 12-11-2005, 07:05 AM

Check out this old-school glute-ham raise bench that I saw when I visited the Olympic Training center in Hungary...ouch!

dos · 12-11-2005, 07:09 AM

Try this one guys...I call this my explosive melt-down

1.10 plyo push-ups (try to touch your ears instead of clapping...)

immediately get up and do 10 deep squat jumps with hands behind your head.

Rest 10 seconds.

2. Do 9 plyo push-ups....9 squat jumps rest 10 sec etc.

Keep working down until you get to 5 then go to NO rest as you go 5-4-3-2-1 with the pushp ups and the squat jumps.

Rest 2 min. and do it again....try to do 3 sets.

Chris Correia · 12-11-2005, 07:52 AM

Quote:

Originally posted by dos:
Try this one guys...I call this my explosive melt-down

1.10 plyo push-ups (try to touch your ears instead of clapping...)

immediately get up and do 10 deep squat jumps with hands behind your head.

Rest 10 seconds.

2. Do 9 plyo push-ups....9 squat jumps rest 10 sec etc.

Keep working down until you get to 5 then go to NO rest as you go 5-4-3-2-1 with the pushp ups and the squat jumps.

Rest 2 min. and do it again....try to do 3 sets.

Great option for part of a tkd warmup in class, Dos. Except I'll have to water it down a bit -- for my students, of course.