the legs feed the wolf

[gobbla]

TT Holiday Fat Loss Special BW
Workout C:

-Warmup
2 circuits no rest
10 BW Squats
6 pushups
20 bicycle crunches

-Workout 3 circuits 1min rest between circuits
Squat x 20
pushup x 8
plank x 30sec
Reverse Lunge x 10
Chinup x 30sec
Spiderman Pushup x 20sec
Mountain Climber x 60sec
Diagonal Alternating Lunges x 10
Stickup x 8

-Interval
3min warmup
x4{1min run}
x4{1:30min recovery}
3min cooldown

************
I'm typically a "Cherry Garcia" type of guy...or "Irish Cream" BUT you gotta work with what's availible. [img]/images/graemlins/laugh.gif[/img]

[CAchief]

damn, your heart must be pumpin after this! Do you know how many cals you're burning during this WO?

[gobbla]

Have no clue, but I tend to agree that it's got to be burning some damn calories SOMEWHERE!!

I actually did todays a little more half-assed than last week. It was first thing in the morning vs later in the day plus the effects of training in general kind of catches up! [img]/images/graemlins/smile.gif[/img] Even still it's a special kind of brutal.

The real positive is that it's over fairly quickly. First circuit is kind of an OMG wasn't ready for that, second is all warmed up and not too bad, third is...not pretty...but it's the last one so you HAVE to put a little extra in it!

[CAchief]

yeah, the last circut routine I did like that was HGM phase one. So I know what you mean. If you complete it with high intensity you're good to go all day with the energy.

[FlyinM]

Holy Cow! If that doesn't get your heart beating out of you chest, nothing will.
Good job!

[johnacc]

Nice to see your still on top form Gobbla!

P.S Congratulations on the baby and Happy Birthday

Rgds, John

[gobbla]

TT Holiday Fat Loss Special BW
Workout D:

-Warmup
2 circuits no rest
10 BW Squats
6 pushups
20 bicycle crunches

-Workout
A1:1 leg Deadlift 3x15
A2ecline Push-up 3xMAX (322015)

B1:Bulgarian Split Squat 3x12
B2:Side Plank 3x20sec

-Interval (same times, done on bike)
3min warmup
x6{30sec run}
x6{1min recovery}
3min cooldown

************
thx to all for the kind words. I'd really encourage anyone to try something along these lines once in a while for a change of pace if nothing else. Going for a four week cycle shouldn't cause any dramatic muscle loss, and it deffinately hits in a different way than traditional lifting.

I'm having to bump my PT test up a month for something to put in an awards package. That's worrying a tad. I'll get an excellent on it no doubt, but I'm not really sure if I can get a hundred. The run and situps will be the big kicker. I'll have a better idea of what's going on with the run in a couple of weeks...but on the same hand it'll pretty much be too late to do anything about it if I AM off the mark [img]/images/graemlins/frown.gif[/img]

Knee is acting up again, but deffinately not as bad as it was there a few weeks ago. If it can hold out another month it'll get a rest week and should be good to go for testing.

[kmwest]

The AF does a 1.5 mile run, right? What do you have to get to max the score?

[Marykaa]

GObbla.. happy birthday here too.. (just for the record [img]/images/graemlins/wink.gif[/img] [img]/images/graemlins/laugh.gif[/img] by the way.. what year were you born in? (so I can mark it in my notebook , I think I know.. but not sure..)

I'd really encourage anyone to try something along these lines

well I'm doing some of it..

Bulgarian Split Squats with DB(love them)
Side Plank with leg lifts
Intervals

and I might just change the push-ups to max.. instead of 3x8.. but they won't be much more [img]/images/graemlins/wink.gif[/img]

Bumping up your PT test by 1 month will make it what date?

[gobbla]

The AF does a 1.5 mile run, right? What do you have to get to max the score?

I need a 9:36 for the 1.5, which on paper (judging from what I've recently done) doesn't look to be much of an issue. But it's that mental scarednessblock. I missed it last year by a second.

In two more weeks I'll be finished with this program and I'll ramp up to insanity for the next four weeks using the first weeks longer cardio session as a benchmark. If I can get 10 or under then, then I'll know I'll be set. If it's more mid 10's then it'll be pretty damn iffy.

Mary>
I was born in 80.

my test is due the end of March...I'm going to see if I can do it on the 3rd or as close to it as possible. wait as long as reasonible.

I think I *can* do it pretty much when I want. They have a group doing it in feb. but I'm not sure when. If my times are good then I might just go with the group. If things are close I might try to do it by myself so I don't have to weave in between people and such.

[gobbla]

TT Holiday Fat Loss Special BW
Workout A:

-Warmup
2 circuits no rest
10 BW Squats
6 pushups
20 bicycle crunches

-Workout
A1: 5 sets max pullups 10/5/5/6/3
A2: 5 sets max pushups 27/10/10/8/11

-Interval
3min warmup
x4{1min run}
x4{1:30min recovery}
3min cooldown

************
another before workout (as will tomorrow be). lifts FELT horrible, even though I felt great when I woke up. Slight regression but that'll happen when you're not awake yet [img]/images/graemlins/smile.gif[/img]

oddly enough the run felt really great. either it was just a fluke or mabey I'm getting used to the intervals *crosses fingers*

[gobbla]

TT Holiday Fat Loss Special BW
Workout B:

-Warmup
2 circuits no rest
10 BW Squats
6 pushups
20 bicycle crunches

-Workout
A1: 1 leg Squat 4x6
A2: 1 leg Reaching lunge 4x12

-Interval
3min warmup
x6{30sec run}
x6{1min recovery}
3min cooldown

***********
felt good today. far more envigorating than a near death experiance

[Marykaa]

I find with intervals the first thing I have to do is find the intensity I have to do to be able to survive the number of intervals I want to do.. then I can work up from there.

Like now I'm on 3mins-3mins intervals.. and at first I did them as the same level (tried to) as when I was doing 1 min - 2 min intervals.. felt as if I was dying after 3 intervals. I lowered my intenisty just a TINY bit.. and went up to 4, 5 and now 6 intervals.. now I'm still dead after them.. but only after the 6. and 6 is where I want to be.. so now I'll up the intensity of each interval.

The same thing happened when I changed from 15s-90s intervals to 1min-2mins.

15s-90s intervals are easy to dose. You go max as if your life depended on it.

(These are the 3 intervals suggested for xc-skiing, and I'm also learning how to dose my energy according to the ski-hill ahead of me, but that's another story.)

[Lost Dog]

Those bodyweight routines look like fun. It would be nice to not have to go to the gym all the time.

[gobbla]

Week'o'fun before taper week

Warmup Circuit x2
10 BW Squats
6 Pushups
20 Bicycle Crunches

Workout
A1: DB Incline Press 3x6 20kg (warmup with 10, 12)
A2: DB Row 3x6 20kg (warmup with 10, 12)
B1: Chinup 3xmax 6,6,3
B2: Dip 3xmax 12,8,8
C1: DB Bench Press 3x8 5kg
C2: DB Rear Delt Raise 3x8 5kg

Run: 1.5m @ 9:56

Somewhat abissmal chin\dip performance. The rest was ok. The run was OK. It felt pretty decent but the time was too slow. The system gave me a faster time than what was true...but there's still a little time to adapt and overcome. [img]/images/graemlins/smile.gif[/img]

[gobbla]

Circuit x3
Y-Squatx20
Offset Pushupx8 (each side)
1 leg Deadliftx10
pushupx30
spiderman climbx40
reaching crunchx30
siff squatx20
prisoner lungex10
1-leg hip bridgex10 (each side)
stickupx8

[Marykaa]

glad to read your log again [img]/images/graemlins/smile.gif[/img]

not that you're doing it for time.. but about how long does it take you to do all that circuit 3 times?

I can't find Prisoner lunges neither on google nor on exrx.net.. can you discribe them please?

[gobbla]

Mary> It took a fair amount of time but I was taking my time getting ready for work also (the previous days workout took it's toll also). In a perfect world...20-30min give or take a tad.

Wed Workout 20kg for all
A1: DB Split Squat 3x8
A2: DB Romanian Deadlift 3x8
B1: DB Push Press 3x8
B2: DB Squat 3x12
C1: Swiss ball Rollout 3x12
C2: Swiss ball Jacknife 3x15
C3: Side Plank x 30sec

1.5m run

**************

nothing remarkible to report. I didn't time the run, mainly because I figured it'd be dismal and didn't want to get myself down on a false negative. HOWEVER I was indeed feeling really dismal and seriously considered throwing in the towel on lap 2...just wasted. Dug deep and vowed to finish and finish strong reguardless. Found the reserves and finished. Probibly the most satisfying workout activity I've had in a long time.

[gobbla]

Week'o'fun before taper week

Warmup Circuit x2
10 BW Squats
6 Pushups
20 Bicycle Crunches

Workout
A1: DB Incline Press 3x6 22.5kg (warmup with 10, 12)
A2: DB Row 3x6 22.5kg (warmup with 10, 12)
B1: Chinup 3xmax 9,6,5
B2: Dip 3xmax 15,9,8
C1: DB Bench Press 3x8 6kg
C2: DB Rear Delt Raise 3x8 6kg

interval 4x1min on bike 3min warmup

***********
felt alot better about this workout than last week. actually felt pretty decent yesterday and thought about doing a workout but didn't feel a REAL compelling desire to make the push for 5 real workouts in a row!

prisoner lunge= regular lunge with hands behind head