Don't judge a log by its name.

[jugglecat]

Day 208: 8/6/08 Explosive Strength

1a. Deadlifts: 15, 10, 5, 10, 15 w/195lbs, 225lbs and
275lbs respectively
1b. 24" Box Jumps: 15, 10, 5, 10, 15
Rest 1 min after complex

2a. Hang Clean and Press: same reps as above w/100lbs, 120lbs, and 140lbs
2b. Med Ball Slams 15, 10, 5, 10, 15 w/20lbs
Rest 1 min after complex

3. False Grip Ring Pullups: 2 ladder sets. 1. 12,3,4,5,6,7,8,9,10
2. 1,2,3,4,5,6,7,8,9
4a. Weighted Ring Pullups: 1x2, 1x5, 1x3, 1x4 w/45lbs 1 min rests
4b. Weighted Ring Dips: 1x2, 1x5, 1x3, 1x4 w/32.5lbs 1 min rests

Finisher: 150lb Sandbag Carry (Bear hug style only).....3:45.

[jugglecat]

Day 209: 8/7/08 GPP and Core:

GPP: Sprint 50 meters, then turn around and Bear walk 25m and Crab Walk 25m. Repeat for 15 minutes.

I did 8.5 trips of the above. The crab walk absolutely kicked my butt. It was supposed to be like a sprint mentality w/the walks but the crab walk was like a crawl. I haven't done crab walks since crab soccer in grade school gym class. Fun though. My 20m old, was imitating my every move. Sprinting then trying to bear crawl. Fun times.

Core: Dragon Flags x6
Deadlift Twists w/118lb DB x6(per side)
Reverse Hypers x12
Band Twists x10(per side)
Repeat 5 times w/90s rest between circuits.

[jugglecat]

Day 210: 8/8/08 Max Strength

1. 1 Arm DB Clean and Press: 7x3 w/83lb 2 min rests

2a. Overhead Squat: 4x8 w/90lbs 45s rests
2b. One Arm Pushups on Floor: 5x5 45s rests

3a. One Arm Body Rows: 4x4(per side) 45s rests
3b. One Legged RDL: 4x8(per leg) w/55lb DBs 45s rests

4a. False Grip Hangs: 5x45s
4b. Support Holds on Rings: 1x75s, 2x60s

Finisher: 2 back to back Tabatas: 1-Squats, 2-Tuck Jumps

[jugglecat]

Day 211: 8/9/08 GPP

GPP: 10 Med Ball Woodchoppers w/10lb ball
15 Med Ball Slams w/10lb Ball
10 Burpees

Repeat 8 times for time.........12:04 was my time. First time I've done this circuit. Sounded easy it wasn't of course. Brutal on the legs.

Core: L-sit: 16s on the minute for 10 minutes.

[jugglecat]

Day 212: Rest Day 8/10/08

Day 213: 8/11/08 Max Strength Day

1. 1 Arm DB Snatch: 3x5, 2x4 w/85.5lbs 2 min rests

2a. Handstand Pushups (nose to floor): 5x6 1 min rests
2b. Sandbag Shouldering: 4x4 w/130lb bag 1 min rets

3. False Grip Pull Up Ladders: 1,2,3,4,5,6,7,8,9,10,11,12
1,2,3,4,5,6,7,8,9,10,8
1,2,3,4,5,6,7,8
1,2,3,4,5,6
1,2,3,4,5
1,2,3,4
1,2,3
1,2
No Finisher...the Ladders killed me. My wrists are torn to shreds from the false grips. But hopefully the skin will grow back tougher. I need to wrap some tape around my rings or something to help out.

[jugglecat]

Day 214: 8/12/08 GPP and COre

GPP: Burpees x60s
Chinnies x60s
Divebombers x60s
Lunges x60s
Med Ball Slams w/10lb x60s

Rest 60s and repeat 3 times. 60s of burpees is really tough.

Core: Skin the Cat to Straight Body pullout to L-sit(3s) x4
Wall Walks x8
V-ups x15
Waiter Walks x60s w/55lb DBs
Repeat 5 times w/90s rest between circuits.

[jugglecat]

Day 215: 8/13/08

1a. Deadlifts: 15, 10, 5, 10, 15 w/200lbs, 230lbs and
285lbs respectively
1b. 24" Box Jumps: 15, 10, 5, 10, 15
Rest 1 min after complex

2a. Hang Clean and Press: same reps as above w/105lbs, 125lbs, and 145lbs
2b. Med Ball Slams 15, 10, 5, 10, 15 w/20lbs
Rest 1 min after complex

3a. Weighted Ring Pullups: 5x1 w/50lbs, 5x1 w/45lbs, 5x1 w/45lbs, 5x1 w/32.5lbs
3b. Weighted Ring Dips: 5x1 w/32.5lbs, 5x1 w/27.5lbs, 5x1 w/27.5lbs, 5x1 w/22,5lbs

Finisher: Bear Hug Style Sandbag Carry w/150lb bag......5:00 mins.

This is an add on to yesterdays workout. I forgot to put it in.
1a. Weighted Ring Pullups: 1x4, 1x3 w/35lbs, 1x2,1x1 w/37.5
1b. Weighted Ring Dips: 1x4, 1x3 w/22.5lbs, 1x2,1x1 w/25lbs

Haven't been able to update my log in awhile due to computer problems. Our computer crashed on Friday. So we had to get a new computer. Nothing was working. Luckily my wife knows what she is doing and was able to recover files from our hard drive.

[jugglecat]

Day 216: GPP and Core 8/14/08

GPP: 10 Burpees
Sprint 50m
10 plyo pushups
Sprint 50m Backwards

Repeat for 15 minutes.......I got 8 full rounds and 10 burpees done. Man this workout was tough. Sprinting after doing burpees is rough. My legs were not cooperating on those.

Core: Ring Jacknives x8
Hollow Rocks x15
Arch Rocks x15
Band Twists x12
Knee Hugs x20

Repeat 5 times w/1 min rests between circuits

Additional Exercises to finish my 3wk Muscle Up Strengthenig Program
1. Weighted Ring Pullups: 1x4, 1x3 w/35lbs 1x2, 1x1 w/42.5lbs
2. Weighted Ring Dips: 1x4, 1x3 w/22.5lbs 1x2, 1x1 w/27.5lbs

That's it. I've been working hard for 3wks on the rings. So I'll rest up on Fri and Sat. Then go for the muscle up on Sun. I've been working the transition so hopefully I can get it.

[Phaedrus49er]

I like that GPP setup. I wouldn't mind a second day at the track each week.

[jugglecat]

Day 217: 8/15/08 Off Day

Day 218: 8/16/08 Off Day

Went out to the garage after dinner and couldn't resist trying for the muscleup. I failed pretty horribly and was kinda disappointed. I thought I was making progress towards the muscleup. Wasn't my day I guess.

[jugglecat]

Day 219: Rest Day

Achieved my goal of doing an muscleup on the rings today!
I tried 2 times and failed and was pretty bummed but decided to try again and I nailed it. I don't even know how I ended up on top on the rings. It's like after the pull I was on cruise control. All of a sudden I was in the bottom position of a dip and just pressed up. I was really excited and came running in the house to tell my wife and kids. So they want to see me do it and of course I couldn't do another one while they were watching. Performance Anxiety I guess. After they left I tried another one and got it. I did 2 total reps today. All while no one was watching.
Now I need to work on consecutive reps. It's on.

[Phaedrus49er]

Originally Posted by jugglecat

I don't even know how I ended up on top... I was really excited and came running in the house to tell my wife and kids. So they want to see me do it and of course I couldn't do another one while they were watching. Performance Anxiety I guess. After they left I tried another one and got it. I did 2 total reps today. All while no one was watching.

I've used that excuse, too. It's okay. You know, a lot of men at your age...





























Congrats

[jugglecat]

Originally Posted by Phaedrus49er

I've used that excuse, too. It's okay. You know, a lot of men at your age...


Congrats

Thanks! I think. Viva Viagra!

[jugglecat]

Day 220: 8/18/08 Back off Week

Circuit: HSPU's: 5,5,5,5
L-Pullups on Rings: 10,10,10,10
Pistols: 8,8,8,8, w/35lbs
One Arm Pushups: 4,4,4,4,
Glute Ham Raise: 5,5,5,5,
BW Tricepts Ext on Rings: 6,6,6,6,
30s rest after each exercise and 1 min rests between circuits.

Finisher: 2 tabatas back to back....1. Squats 2. DB Swings w/25lb DBs

Also, tried the muslceups again and managed 4 singles and a set of 2 consecutive reps. Still have some times where I just miss the rep. But I'm very happy w/doing a set of 2 reps.

[jugglecat]

Day 227: Max Strength Day 8/25/08

1. Deadlift: 8x3 w/300lbs 90s rests

2a. 1 Arm DB Bench Press: 4x6 w/63lbs 1 min rests
2b. 1 Arm DB Row: 4x6 w/63lbs 1 min rests

3a. HSPU's: 4x6 1 min rests
3b. Step Ups: 4x6(per leg) w/55lb DBs 1 min rests

Finisher: Arm Circuit: Pullups, Dips, Chin ups and BW Tricepts Ext.
No rest btwn exercises and 1 min rests btwn circuits.

Pullups: 12,10,8
Dips: 15, 12, 12
Chinups: 10,8,7
BW Tri Ext: 10,8,8

[jugglecat]

Day 228: 8/26/08 GPP and Core

GPP: Minute Drills: Burpees x30s
Split Jumps x30s
Grasshoppers x30s
Burpees x30s
Split Jumps x30s
Moutain Climbers x30s

Repeat 5 times w/45s rest btwn circuits

Core: Ring Hanging Leg Raises: x10
Flags: x6
Lying Hip Swings: x10(per side)
V-ups: 15
Chinnies: till burn

Repeat 5 times w/90s rests btwn circuits

Finisher: (Later that day) L-sits: On Floor, 12s hold on the minute for 10 mins. Definitely getting stronger on these. I used to struggle mightily. Now I just struggle.

[jugglecat]

Day 229: Max Strength 8/27/08

1. Dips: 10x3 w/50lbs 90s rest

2a. 2 DB Hang Clean and Push Press: 4x6 w/55lb DBs 1 min rests
2b. Pullups: 4x6 w/35lbs 1 min rests

3a. Pistols: 4x6(per leg) w/45lb Plate held 1 min rests
3b. One Arm DB Swings: 4x8 w/63lb DB 1 min rests

Finisher: Sandbag Carry(150lbs): 3:25.... Not even close to my personal best. I had one of those days where everything felt super heavy from the start. Not sure why. I've started making up my own strength and core workouts so maybe I'm just doing something wrong. Don't know. Hopefully it was just one of those days.