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....
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.
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...
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.
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.
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.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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.
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)
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
[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" />
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.
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.
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.
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.
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.
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.....
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.
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.
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......
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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