im new to these forums so quick info,i am 21 5'5 150 lbs im minus a gym this summer so ive taken a crossfit approach and do pretty much whatever sounds good but i always make sure to keep it tough. if anybody has any recomendations for crazy workouts with minimal equipment please post. ive got 300 lb weights, 140 lb sandbag, 50 lb sandbag, bands, chains, rope, and a park
saturday
warm up (waterbury complex)@65 lb
oh squatx10
hang cleanx10
mili pressx10
borx10
lungex10
rdlx20
front squatx10
calf raisex30
cosgrove complex@135 5x5
bor
hang clean
front squat
push press
jumpsquat
good morning
end with waterbury same setup
p.m. sandbag cleans medely carries (140 over shoulder 70 lbs carried in opposing hand) soccer field x 12 tota sprints 10 total
sunday
crossfit posted 120 reps for dips and pullups.
first 50 were a breeze at 90 on the pullups i started doing doubles and singles. it was a nice change as i tend to focus on lower body work
i had every intention of doing the wod as rx'd but i was still recovering from the 120 pull ups a few days ago,
perhaps this afternoon ill try to complete the total amt of prescribed reps
its been raining here in texas and the pushpresses were especially hard as my feet would slowly sink into the soft ground with every rep
today felt good even though i had to decrease the intensity.
CF has some great stuff and you can certainly fill your summer with their stuff but if you are looking for more conditioning type workouts check out Zach Evan Esh's and Ross Enamait's sites. Both offer some pretty basic but brutal workouts.
thanks for the websites i will definately check them out tonight, always looking for new stuff to try. im not trying to do crossfit exclusively, but im running out of creativity
went to the beach again today did the wod on the strand, cindy 5 pullups,10 pushups,15 squats for 20min. (i honestly lost count) but i would guess 15total sets, skated a bit
probably do some overhead squats with mt sister later
squats starting from bottom
back squat 8@135
back squat 5@185
front squat5@185
back squat 5@205
front squat 5@185
front squat 8@135
never started from the bottom before felt uncomfortable, intended to go heavier but didnt feel safe going from the bottom
(i set the bar ontop of two bar stools not exactly the safest way to do heavy back squats)
back in the gym
warm up ohs
barx5
95 2x5
115 x5
back squat
135x5
205x5
225x5
245x5
225 (front)x1
275x1
225x5
135x5 (front)
chest supported rows
80lbs5x5
45lbsx5
bar single arm 2x10
single led rdls
70lbs 5x5
pullups 2x10
single arm pulldowns
40lbsx10
60lbsx10
80lbsx8
overhead press 5x5 @95lbs
feels great to be back in the gym although it will be short lived, going back to Houston tomorrow, my first day back i ran into a buddy of minbe who had just completed his first natural bodybuilding comp, (he placed third) he got me thinking about putting on some mass and competing with him just for fun, i thought i would keep my focus on oly lifts exc and just see how it goes. he complemented me on my intesity in the gym which i took to heart, another guy came up to me and complimented me on my squat form. all in all being back in the gym is a huge boost to my confidence... and ego...
out of the gym training log
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