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Old 05-07-2008, 02:43 PM   #121 (permalink)
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Day 121: 5/7/08 Explosvie Strength

1. 2 DB Split Snatch: 5x3 w/43lbs 1 min rests

2. 2 Db Push Jerk: 8x3 w/53lbs 1 min rests

3a. One Arm DB Bench Press: 4x5 w/53lbs
3b. Depth Plyo Pushups 4x8 w/BW
Rest 90s after superset

4a. Wall Squat 4x60s (max tension)
4b. Squat Jumps 4x10
Rest 90s after superset

Finisher: Farmer's Walks: 3 sets....1. 83lbs 60s
2. 83lbs 60s
3. 83lbs 45s
Unable to get the full 60 on the last set...but improved from my last time so that's good. I guess I should stick w/this weight till I get 60s all 3 sets....
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Old 05-10-2008, 11:37 AM   #122 (permalink)
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Day 122: Off (rest) 5/8/08
Mowed the lawn, so I guess that counts as light cardio. It does take me over an hour.

Day 123: 5/9/08 Max Strength Day

1. 1 Arm DB CLean and Press(from floor) 8x3 w/68lbs 2 min rests

2. Sandbag Shouldering: 4x4 (per side): w/113lb 90s rests

3a. Step Ups: 4x6(per leg) w/75lbs(bar on back)
3b. DB RDL's 4x8 w/88lbs dbs 60s rests

4a. Pullups: 4x5 w/BW+45lbs 1 min rets
4b. Dips: 4x10 w/BW+40lbs 1 min rests

Finisher: DB Swings w/43lbs 3x15 (per arm)

For some reason this workout kicked my butt. I was spent after. I think it was the sandbag shouldering. Fun workout though. Set a pr for pullups w/sets of 5.
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Old 05-10-2008, 07:54 PM   #123 (permalink)
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Day 124: 5/10/08 GPP and Core

Circuit:
High Knee DB press w/5lbs x100
Burpees x10
Squats x10
Pushups x10

Repeat 10 times w/only as much rest as needed......I forgot to time the circuit but it was around 12:00 mins I think..

Core:
Circuit 1:
Partial Ab wheel rollouts x5
Russian Twists w/20lb ball x10
V-ups x15
Back Extensions 3/25lb x12
High rep set of chinnies

Repeat 2x

Circuit 2:
Flags x5
Russian Twists w/20lb ball x10
V-ups x15
Reverse Hypers.. x12
High Rep set of chinnies....

Repeat 2x..
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Old 05-11-2008, 03:55 PM   #124 (permalink)
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Day 125: 5/11/08 Warrior Challenge

Fast and Furious:
10 pull ups
10 DB Swings (35lb)
10 Plyo Pushups
10 Knee Tucks

Repeat and many times as you can in 20 mins......I did 8.5 circuits...
I went to the playground w/my 2 boys to give my wife some time to herself today.....They think it's so cool that I did my workout at the park....Nothing quite like weird looks from people at the park while I'm practically dying on the wood chips. Tough workout....!!!

Finisher: 100 Squats...1 set
100 Pushups.....4 sets (35, 25, 20, 20)
Pull up Hang......2:30....

Also, did 4 or 5 Chin ups w/my 5yr old son on my back....Luckily he's only 35 lbs.....He was laughing hysterically...It was fun...but by then I was done....Fun Day...
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Old 05-12-2008, 01:32 PM   #125 (permalink)
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Day 126: 5/12/08 Intervals and Core

Intervals:
6x400m
20 Med Ball Slams (10lb)

Repeat 6x.....avg....72 for the 400s..Tiring...Hard to breath
on the this workout....

Core:
Turkish Get ups w/43lb DB x5(per side)
Deadlift Twist w/108lb DB x6 (per side)
V-ups x15

Repeat 5 times......
Finisher: One Arm Push Up holds......Switch Arms every 5s....I managed 2:30 then I gave out....I did this b/c the plank w/getting too long.. I will go back to the plank just to see if I can get 5 mins. For no other reason then it's a nice round number..4:30 is where I am w/that now.
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Old 05-13-2008, 02:48 PM   #126 (permalink)
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Day 127: 5/13/08 Explosive Strength

1. 2 DB Split Snatch (side variation): 8x3 w/43lb db 1 min rests

2. 2 DB Push Jerk: 8x3 w/55.5lb db 1 min rests

3a. One Arm Assisted Pushups: 4x5
3b. Med Ball Chest Pass w/10lb: 4x10
Rest 1 min after superset

4a. DB Lunges: 4x5(per leg)w/65.5lb
4b. Lunge Jumps: 4x10 BW
Rest 1 min after superset

Finisher: Double DB Swings: 3x15 w/38lb db 1 min rests
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Old 05-16-2008, 07:37 AM   #127 (permalink)
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Day 128: 5/14/08 Off Day

Day 129: 5/15/08: Back Off Strength

1a. Handstand Pushups: 4x6
1b. Wide Grip Pullups: 1x15, Fat Grip Pull ups: 1x13, pullups: 1x15, Close grip chin ups: 1x20
1c. One Legged Squat: 1x8 w/35lb, 1x8w/40.5lb, 1x8 w/43lb, 1x7 w/50.5lb
1d. One Arm Assistted Pushups: 4x8
1e. Glute Ham Raises: 4x6
1f. BW Tricep Extensions: 4x11

Ciruit done 4 times w/45s rest btw exercises and 1 min btw circuits......

Finisher: 5 mins of Rope Climb....8 climbs w/no legs.....that seems like a low number but it was hard as hell to when I was doing them.....the first 2 were alright but by the third climb my arms were shot....but I'm happy w/8 climbs b/c last time I tried I only managed 4. So definitely an improvement w/room for more.
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Old 05-16-2008, 09:05 AM   #128 (permalink)
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Nice work - particularly the rope climbing. None of the gyms I belong to have a rope for that purpose (to my knowledge at least). I'm still working on assisted pullups though so have a while to go.
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Old 05-16-2008, 09:37 AM   #129 (permalink)
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Quote:
Originally Posted by stingo View Post
Nice work - particularly the rope climbing. None of the gyms I belong to have a rope for that purpose (to my knowledge at least). I'm still working on assisted pullups though so have a while to go.
Thanks, Stingo. I just hung a rope on a tree in my backyard. But you could probably do the climb w/your legs helping since you're working on pullups. It really is alot of fun b/c you're "doing" something instead of just pulling up to the bar. It's a nice break. Also, since I'm afraid of heights it forces me to grip and pull that much more b/c of the scared to fall factor. Good time though. I'm sure you'll get your pullup soon. I definitely remember when I couldn't do any either.
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Old 05-16-2008, 01:35 PM   #130 (permalink)
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Day 130: 5/16/08 Gpp and Core

Gpp: Burpees x30s
Shadow Boxing x30s

Rpt 3 times per circuits for a total of 6 circuits.
I did 12-14 burpees per 30s. Felt pretty good. Was jumping as high as well. I'm finding the jump takes the most time. So I can't imagine fitting much more than 14 into 30s. But I'm going as hard as I could so that's all that matters.

Core: Partial Standing Rollouts x6
V-ups x15
Supermans x15
Side Crunches (2s pause) x15(per side)
High rep set of chinnies (avg. 55)

Finisher: L-sit holds.....(tuck) 2x30s
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Old 05-16-2008, 02:39 PM   #131 (permalink)
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Quote:
Originally Posted by stingo View Post
Nice work - particularly the rope climbing. None of the gyms I belong to have a rope for that purpose (to my knowledge at least). I'm still working on assisted pullups though so have a while to go.
I’m still afraid the neighbors may think we have some odd training camp in our yard with the rope and the sledge hammer swings hitting the tire. fficeffice" />

I love it your doing an AWESOME job reaching your goals - you look great. I especially love that all 3 of our kids are trying to get in on the action trying to climb the rope, do pull ups and grow muscles like daddy!!! You’re a great role model. XOXO
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Old 05-16-2008, 02:43 PM   #132 (permalink)
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[quote=gardengirl447;554401]I’m still afraid the neighbors may think we have some odd training camp in our yard with the rope and the sledge hammer swings hitting the tire. fficeffice" />
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Old 05-16-2008, 02:44 PM   #133 (permalink)
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Thanks, Love!!!!!
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Old 05-17-2008, 02:38 PM   #134 (permalink)
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Day 131: 5/17/08 Warrior Challenge

The Magic 50
5 DB Snatches (per arm) w/60.5lb
5 DB Swings (per arm) overhead w/60.5lb
10 Burpees

5 rds w/1 min rest btw rounds....Done in 14:57s....This was definitely harder than the last time I did this. I did raise the weight of the DB by 8 lbs however.

Finisher: 1-mile Run....Done after 2 min rests from previous circuit.
Time: 5:58

Something about running, it just always comes back to me even if I don't specifically train for it. Pretty decent time considering if was after a hard circuit.
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Old 05-19-2008, 07:48 AM   #135 (permalink)
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Day 132: 5/18/08 Intervals and Core

Intervals: 20x50m

Core: Flags x5
Knee Hugs x25
Supermans x15
Side Crunches (2s pause at top) x15(per side)
High rep Set of Chinnies (avg. 65)

Repeat Circuit 5 times w/90s rest btw circuits.

Finisher: One Arm Pushup Holds (switch arms every 10s).....3:21
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Old 05-19-2008, 09:02 PM   #136 (permalink)
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Day 133: 5/19/08 Back Off Strength Day

1a. Handstand Pushups: 8, 10, 9, 8
1b. Towel Pullups: 11, 15, 15, 13
1c. Pistols: 4x5, w/53lbs
1d. Assisted One Arm Pushups: 4x10
1e. Glute Ham Raise: 4x6
1f. BW Triceps extension: 12, 3x10(lower Blocks)

Circuits done 4 times w/45s rest btw exercise and 90s rest btw circuits.

Finisher: Close Grip Chinups w/BW -20, and Farmer Walks - 3x83lbs x60s on all sets.

Was finally able to hold the DBs for all 60s on the 3 sets. I was stuck at 52 for the last set. So there is improvement. My forearms were burning though. Felt like they might pop.
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Old 05-21-2008, 09:54 PM   #137 (permalink)
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Day 134: Rest Day 5/20/08

Day 135: 5/21/08 Max Strength

1. 1 Arm DB Snatch: 4x4 w/78lbs 2 min rests

2. 1 Arm DB Clean and Press(from floor): 4x3 w/70.5lbs 2 min rests

3a. Weighted One Legged Squats: 4x5 w/53lb DBs 1 min rests
3b. Glute Ham Raise: 4x5 w/BW 1 min rests

4a. Pullups: 4x5 w/BW+50lbs 1 min rest
4b. Weighted Pushups btw blocks: 4x5 w/BW+35lbs 1 min rests

Finisher: DB Swings 3x15 w/43lbs 1 min rests

Set alot of Pr's this workout...the 1 arm snatch was a pr for a complete 4x4. I had never snatched that much. It also felt like my form was clicking on that lift today. Felt good. Also set a pr on the pullups. I had never lifted that much w/pullups, let alone 4 sets of 5. I was done after this workout though. And definitely hungry. Great workout today.
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Old 05-22-2008, 11:15 AM   #138 (permalink)
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Congrats on the PRs - maybe coming off a rest day helped.
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Old 05-23-2008, 07:36 AM   #139 (permalink)
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Thanks, Stingo. I think the whole back off week is what helped fuel that last workout. Definitely felt fresh and ready to go.




Day 135: 5/22/08 GPP and Core

GPP: Burpees x30s
Jumping Jacks x30s
High Knee DB Press (5lb) x30s
Shadow Boxing x30s

Repeat circuit 6 times w/no rest btw circuits....It's supposed to be 5rd but I added an extra this time. Shadow boxing just feels kinda lame when I'm not a boxer. I don't even know how to fight. Feels kinda goofy. So I'll need to sub something for it the next time. Still went all out though.

Core: Flags: x5
Side Bends: w/63lb x6(per side)
Supermans x15
Corkscrews x8(per side) w/45lbs

Repeat circuit 5 times w/90s rest btw circuits....Went down to parellel on the flags. Definitely could feel it more in my stomach and shoulders this time. But form stayed tight so I have progressed some since I started these. Always nice to see progress.
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Old 05-23-2008, 01:46 PM   #140 (permalink)
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Day 136: 5/23/08 Warrior Challenge

Work Capacity 101:
Towel Pullups x5
Med Ball Slams(20lb) x10
Burpees x15
Jumping Jacks x20

Circuit is done every 2 mins...for 20mins....Goal is 10 circuits....
I did 11 circuits in 19:52. This is a whole round faster than last time. Last time I did this I used reg. pullups also. So I increased the intensity by using towel pullups and increased the density by lowering the rest times to fit in another circuit.....I was absolutely dying on the burpees though....I mean it felt like my legs were lead weights.....Just power thru it was my mantra......Feels good when you complete it.

Finisher: Close Grip Chins: 4x10 BW

Sledgehammer Swings: 10 mins.........440 swings....I was hurtin by this time.....
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Old 05-28-2008, 08:39 AM   #141 (permalink)
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Day 137: 5/24/08 Intervals and Core

Intervals: 4x800m 90s rest btw
5x50m jog back to start

I did the 800's at 2:35 pace so not too bad.

Core: Partial Standing Ab Rollouts x5
V-ups x15
Back Extenstions x12 w/20lbs
Russian Twists x10 w/20lbs
High Rep Set of Chinnies.....

Repeat 5 times w/90s rest btw circuits.....
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Old 05-28-2008, 08:44 AM   #142 (permalink)
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Day 137: 5/25/08 Explosive Strength

1. 2 DB Split Snatch: 8x3 w/48lb 90 secs rest

2. 2 DB Push Press: 7x4 w/55.5lb 90 secs rest

3a. One Arm DB Bench Press: 4x5 w/58lb
3b. Depth Plyo-Pushups: 4x8 w/BW
1min rest after pair

4a. Wall Squat: 4x60s hold
4b. Jump Squat: 4x10
1min rest after pair

Finisher: 50 Pushups, 50 squats
40 Pushups, 40 Squats
30 Pushups, 30 squats
20 Pushups, 20 squats
10 Pushups, 10 squats
Done w/no rest btw sets....
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Old 05-28-2008, 08:56 AM   #143 (permalink)
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Day 138 5/26/08 Rest Day

Day 139: 5/27/08 Max Strength Day

1. 1 Arm DB Push Press: 8x4 w/73lb 90s rest

2. Sandbag Shouldering: 8x8(4 per side) w/118 lbs 90s rest

3a. Step-ups: 4x6 w/85lbs 45s rests
3b. DB RDL's: 4x8 w/98lbs 45s rests

4a. Pullups: 3x4, 2x3, 1x2 all w/55lbs 45s rests
4b. Dips: 4x10 w/45lbs 45s rests

Finisher: Farmer's Walks: 88lbs 1x60s
2x45s
3x33s
This workout was hard and it was so hot and humid in my back room. One of many of those kind of days to come I 'm sure. Tis' the season I guess. Everything felt strong until the pullups. I added 5lbs but was unable to complete the 4x5 so I did 3x4 and a couple more sets to get 20 reps in. Not sure it that is better than taking off weight and completing 4x5 or not. But I did 4x5 w/50lbs last time so I added weight. Whatever, seemed better to add weight to me. I'll guess I'll find out next time.
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Old 05-29-2008, 08:16 AM   #144 (permalink)
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Day 139: 5/28/08 Gpp and Core

Gpp: Burpees x30s
Jumping Jacks x30s
Split Jumps x30s
Burpees x30s
Jumping Jacks x30s
Moutain CLimbers x30s

Repeat Circuit 6 times w/30s rest btw circuits......

COre: Turkish Get-ups w/48lb DB x5(per side)
Deadlift Twist w/110.5lbs DB x6(perside)
V-ups x15

Repeat Circuits 5 times w/90s rest btw.....Those Get-ups were hard this time mainly b/c of the shoulder area getting taxed first....it's hard to hold the weight up for so long...guess my shoulders are a little weak in the strength endurance department...The deadlift twists went well. I actually really like doing these. THe Gpp circuits first is what had me winded though.
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Old 05-29-2008, 03:03 PM   #145 (permalink)
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Day 140: 5/29/08 Warrior Challenge

Density Day: 10 mins of 2 DB Snatches(per arm) w/63lb
Burpees x6
I did 13 rd of this one. One more than last time which was last month.

10 mins of Slegehammer Swings w/10lbs
I did 385 swings. I counted them this time. I was breathing heavy. Did these right after the 10 mins of burpees. No rest. Felt it.

10 mins of Rope Climbing
I managed 13 climbs w/no legs in 10 mins. Not that good. But by 5 mins I had 9 climbs then I just couldn't hold on any more w/o signifigant rest so that's why the pace slowed down.

Finisher: 10 min of Ring Dips.....5 deep dips down on the minute for 10 mins.

This workout today was pretty brutal. I don't remember it being so hard last time. I did it all outside in the sun though so maybe that adds to the feeling. The rope climbing kicked by butt after the first two segments. My hands are all blistered up. They'll heal. Till next time......
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Old 05-30-2008, 02:55 PM   #146 (permalink)
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Day 141: 5/30/08 Intervals and Core

Intervals: 6x400m
6x50m

I averaged 71s for the 400s w/90 secs rest btw

Core: Partial Standing Wheel Rollouts x5
Russian Twists w/20lb x10(per side)
Crunches (high tension, 5s pause per rep) x10
Back Extensions w/35lbs x12
High Rep Set of Chinnies.....about 60-75

I'm getting really close on to not using the wall for the wheel rollouts...Maybe next time I'll try the first set w/o it. While I'm fresh...
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Old 06-02-2008, 01:56 PM   #147 (permalink)
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Day 142: Explosive Strength 5/31/08

1. 2 DB Split Snatch (side) 5x3 w/43lbs 1 min rests

2. 2 DB Push Press 5x3 w/55.5 lbs 1 min rests

3a. One Arm Pushups: 4x5 w/BW and assisted....
3b. Med Ball Chest Pass: 4x5 w/10lb ball
Rest 90s after the superset

4a. Dumbbell Lunges: 4x5 w/68lbs
4b. Lunge Jumps: 4x5 (per side) w/BW
Rest 90s after superset

Finisher: Double DB Swings......3x12 w/43lbs....
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Old 06-02-2008, 02:01 PM   #148 (permalink)
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Day 143: Off- Rest Day 6/1/08

Day 144: 6/2/08 Max Strength Day

1. One Arm DB Snatch: 1x6 w/80.5lb, 3x6 w/78lbs.....2 min rest...

2. 2 DB Push Press: 8x3 w/68lbs 2 min rests

3a. Weighted One Legged Squats: 4x5 w/65.5lbs 45 s rest
3b. GLute Ham Raise: 4x8 w/BW 45s rest

4a. Pullups: 8x3 w/55lbs 45s rest
4b. Weighted Pushups: 1x14 w/45lbs, 2x13 w/45lbs, 2x12 w/45lbs 45s rests

Finisher: Sandbag Carry.......2:30 w/155lb Sandbag....I was done couldn't hold it any longer than that. Sucky.
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Old 06-04-2008, 10:21 AM   #149 (permalink)
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Day 145: GPP and Core 6/3/08

GPP: Rounds 1, 3, 5,
Burpees x30s
Jumping Jacks x30s
Split Jumps x30s
Burpees x30s
Jumping Jacks x30s
Squats x30s

Rest 1 min btw rds.

Rounds 2, 4, 6
Burpees x30s
Jumping Jacks x30s
Split Jumps x30s
Burpees x30s
Jumping Jacks x30s
Pushups x30s

Core: Flag x5
Deadlift Twist w/113lb DB x6(per side)
Supermans x15
DB Twist w/53lb x8(per side)
Rpt 5 times....90s rest btw...

Finisher: Plank.....5min 15s.....a new pr...I broke the 5 min barrier..don't really need to hold it longer than that just wanted to get to 5 mins...like a mini goal...my shoulders give out b/f anything though...they were a burnin'
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Old 06-04-2008, 11:59 AM   #150 (permalink)
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I haven't stopped by in awhile. You've made a tremendous amount of progress in your 145 days. Keep up the good work.
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