Back to the Basics

[Chris-STL]

Thanks Simon! My ATG's top out about 245 in my sets though. Well short of what you are doing.

It is fun sometimes though to see what kinda weight you can move with normal squats though!

[Simon C]

Yeah, I\'ll have to give parallel squats a go!

[Chris-STL]

Just finished up my normal lunch workout at home.

Workout!
2 motions:
Upper pull
Lower Knee dominant

SS1
ATG Squats
10x185
4x205
10x185

Chinups
10x25
6x50
9x25

SS2
Step-ups
10x40s
5x50s
8x40s

2 Point Rows
10x45s
8x50s
10x45s

Always nice to change this up and do it at home sometimes. Legs are kinda burnt right now. taking the rest of the night off!

[Chris-STL]

Lunch Workout!
2 motions:
Upper Push
Lower Hip dominant

SS1
Deadlift
10x245
5x295
10x245
Bench
10x210
5x225
7x205

SS2
Dumbell Suitcase Deads
8x85s
5x100s
8x85s
1 Arm Militarys
8x40s
5x50s
8x40s

I didn't really feel like working out at lunch today, but I went ahead. I felt really good while I was there. Deadlifts felt pretty good. Still a VERY slight twinge in the back, but it didn't affect anything.

[stingo]

Good job - those days you really don't feel like working out turn out to be some of the best workouts.

[UpNorth]

Originally Posted by Chris-STL

Thanks Paul! That was the first warmup that I only rested between rounds. Usually I have to rest between sets, or break up the last set of pullups into smaller sets.

LT, I used to hate hiking. I grew up riding 4-wheelers. When we moved up to STL and I put on a lot of weight (was 255 at my peak) I decided to do something about it. I bought a mountain bike and started riding like crazy. You would be shocked at how quickly your legs will cut up hauling 255lbs around!

Anyway, I went to some training about a year later in South Carolina. I hadn't ever really been in the mountains before, so I decided to try to find a mountain bike to rent. I soon found out that this wasn't going to work, so I went to a Dick's, grabed a hydration pack and some trail shoes, and EVERY day after class for a week I would run as far up a mountain as I could get, then back down.

Needless to say I could barely even walk in the airport on the way home. I had sprained my ankles both several times, and my legs felt like they were being ripped apart. However somewhere in there I discovered the "zen" of being out there, with only your legs to get you to where you are going. I haven't stopped since really.

That's a great story!

[T-Runner]

Originally Posted by Chris-STL

You would be shocked at how quickly your legs will cut up hauling 255lbs around!

Very true, whether you're hauling them on a bike or running. I enjoyed this background story, too. I felt the same way about hiking until my wife and I spent a week in Colorado at a very remote camp. She was taking a class out there, and I had the whole week to read, ride a borrowed mountain bike, and hike. I came down from the mountain inspired to workout daily...I didn't sustain my motivation the way you have, though.

Nice work on the deadlifts, BTW.

[Biskit]

Chris,

I liked your story too. Good for you.

Deb

[RacerBill]

Nice work. Glad to hear the back's feeling good.

[Chris-STL]

Thanks all!

There was a guy doing military presses in the squat rack, so I decided it would be easier to do my lunch workout at home, and crossfit at the gym.

Crossfit!

Warmup (3 Rounds)
Samson Stretch
10x Overhead Squat with broomstick
10x Situps
10x Back Ext
10x Pullup/Chinup alternating
10x Dips

Time: 10:37

Workout
Deadlift 3-3-3-3-3 reps
295-295-295-295-295-295-295

Went pretty well. I took the DLs a bit easy just to get all the reps in. The back is tired, but not sore. Pretty good considering I've pulled 2 days in a row.

[lance02]

I've really got to check out Crossfit!

Looking good, and good personal story you shared.

[rhauser44]

Originally Posted by Chris-STL

I used to hate hiking. I grew up riding 4-wheelers. When we moved up to STL and I put on a lot of weight (was 255 at my peak) I decided to do something about it. I bought a mountain bike and started riding like crazy. You would be shocked at how quickly your legs will cut up hauling 255lbs around!...

....Needless to say I could barely even walk in the airport on the way home. I had sprained my ankles both several times, and my legs felt like they were being ripped apart. However somewhere in there I discovered the "zen" of being out there, with only your legs to get you to where you are going. I haven't stopped since really.

I agree with ya on this one. In my early twenties, I was forced to ride a bike to work and back (whole nuther story ). Basically it was downhill to work and then a series of climbs back home to Mission Beach. After a period of weeks, I went from walking the bike up those climbs to feeling like I was in the best shape of my young life at that time. Now where have those days gone....

[mel]

I just have to add, it's just too cool to have been able to watch this whole process. We've been togther since we were both 18 year-old high school kids. I've seen him go from a wrestler's body, to a computer guy's body, and back. It has been a great ride, and I'm really proud of him. Sorry to be mushy in your thread, babe.

mel

[Chris-STL]

Um I think "and back" is a pretty big stretch...

[Chris-STL]

Ya know, when I look back on it all though, the bikes were the key to us getting back in shape. Mountain biking in particular. When we were really into it we would try to go whenever we could, but due to trail locations, daylight restrictions, etc, that only ended up being about 2-3 days a week.

To try to loose weight, in an effort to improve my biking, I started lifting when I couldn't ride. Somewhere in there Mel got pulled into it too, and the lifting kinda took over.

We don't ride much anymore, and hardly ever go mountain biking, but I'll always consider my self a biker just because of the importance it played in getting me back on track.

[rhauser44]

Originally Posted by mel

I've seen him go from a wrestler's body, to a computer guy's body, and back. mel

Yup that's me -- wrestler in high-school, chair-bound IT guy now. With a few detours in between. Can't saw that I'm "back" yet tho. :p

[Chris-STL]

Don't worry, I'm not either. The most I ever wrestled was 150. I'm still 200ish. I wouldn't want to be that small again, but 180 would be nice =-).

Lunch Workout!
2 motions:
Upper Pull
Lower Knee dominant

SS1
Front Squat
8x165
5x185
8x165
Side to Side Pullups
12x
6x25
12x

SS2
BSS
8x50s
5x60s
8x50s
Latteral Pulls on cable machine
10x120
5x150
10x120

My side to sides have come a LONG way in the last couple weeks. all the pullup volume is quickly paying off.

[Chris-STL]

Crossfit!

No Warmup, as I needed everything I had for this one.

Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Cindy
18 rounds, collapsed with 10 seconds left.

This one wasn't pretty. some of my chins looked more like nose-ups, or worse yet, forehead-ups by the end.

I can't imagine trying the Mary one...