DB Bench Press - 5, 5, 5, 5, 5
42.5s, 47.5s, 50s, 55s (3), 55s (3)
Dumbbell row - 5, 5, 5, 5, 5 (per arm)
65, 70, 75, 80, 90 (3)
I looked pretty ridiculous struggling to get the heavier dumbbells back on the rack!
======
50 Bench Press - 100 (7 holes; small bench)
Time = 7:04
I felt like I should have gone a bit heavier with this - by at least 5 lb - but it was the first time I'd tried this routine so I'll know for next time.
======
3 rft:
10 x true pushups
10 x incline pushups
10 x pushups
10 x overhand inverted rows
Time = 9:51
Not too much pulling in today's workout, but that's partly to avoid overworking my shoulders as I'll be attempting 100 burpee pull-ups tomorrow.
Monday, 31 January 2011
Saturday, 29 January 2011
Legs
Personal training with Paul
Front squat 5 x 95 max reps
8, 9, 9, 8, 8
======
DB Bulgarian split squat 5 x 3-5
45s (5), 50s (5), 52s (5), 55s (4), 55s (5)
======
For time:
25 squats
20 back squats @ 135
25 squats
30 back squats @ 115
25 squats
40 back squats @ 95
25 squats
Time = 17:52
======
Leg extension 3 x 5 reps @ 80; 5 sec negative
======
I really wasn't looking forward to today's workout because my quads were still sore from Wednesday's leg session. Also, most of my body is aching from this week's training, especially my arms, chest and abs. However, my legs felt better at the end of today's training than it did at the beginning. I guess all of the squats helped to stretch out my muscles. I feel fine now; hopefully this isn't the calm before the storm.
While I was doing the timed squats I felt some lower back pain, but not the usual injury type. It felt more like soreness left over from this week's training. Of course, all of the up and down movements made my head spin, as usual.
Front squat 5 x 95 max reps
8, 9, 9, 8, 8
======
DB Bulgarian split squat 5 x 3-5
45s (5), 50s (5), 52s (5), 55s (4), 55s (5)
======
For time:
25 squats
20 back squats @ 135
25 squats
30 back squats @ 115
25 squats
40 back squats @ 95
25 squats
Time = 17:52
======
Leg extension 3 x 5 reps @ 80; 5 sec negative
======
I really wasn't looking forward to today's workout because my quads were still sore from Wednesday's leg session. Also, most of my body is aching from this week's training, especially my arms, chest and abs. However, my legs felt better at the end of today's training than it did at the beginning. I guess all of the squats helped to stretch out my muscles. I feel fine now; hopefully this isn't the calm before the storm.
While I was doing the timed squats I felt some lower back pain, but not the usual injury type. It felt more like soreness left over from this week's training. Of course, all of the up and down movements made my head spin, as usual.
Friday, 28 January 2011
Chest and traps
Bench press @ 7 holes, small bench 3, 3, 3, 3, 3
125, 135, 145, 150 (1), 150 (1)
Cable row 3, 3, 3, 3, 3
130, 140, 145, 150 (2.5), 150 (3)
======
20 x Bench press @ 90% 3RM (130 lb)
20 x chin-ups
Time = 8:49
The bench presses took much longer than I expected, nearly seven minutes on their own. When I got to the chin-ups I did 10 uninterrupted before I had to rest. The remaining 10 were divided into twos and singles.
======
Amrap 15:
5 x dips
10 x pull-ups
15 x push-ups
Rounds = 5 plus 1 dip
125, 135, 145, 150 (1), 150 (1)
Cable row 3, 3, 3, 3, 3
130, 140, 145, 150 (2.5), 150 (3)
======
20 x Bench press @ 90% 3RM (130 lb)
20 x chin-ups
Time = 8:49
The bench presses took much longer than I expected, nearly seven minutes on their own. When I got to the chin-ups I did 10 uninterrupted before I had to rest. The remaining 10 were divided into twos and singles.
======
Amrap 15:
5 x dips
10 x pull-ups
15 x push-ups
Rounds = 5 plus 1 dip
Thursday, 27 January 2011
Olympic Lifting
Feeling much better than yesterday and I'm starting to approach full fitness again. I feel about 90% today.
My quads are a bit sore from yesterday, but nowhere as bad as following a full-on leg session. Still, I guess this is evidence that I did work fairly hard. Also, there's doms in my lower back - not an injury type of pain - so I must have done something good there, too.
Hang clean 3, 3, 3, 3, 3
110, 120, 125 (1), 125 (1), 125 (1)
The third set onwards wasn't too impressive, which I think is due to a couple of things: (1) I'm not quite back to full strength yet, and (2) I tried to increase the weight too quickly. I should have gone for 5 lb increments.
======
Dumbbell snatches 5, 5, 5, 5, 5 per arm
40, 42.5, 45, 47.5, 50
This felt pretty comfortable. I actually felt like I could have gone heavier.
======
30 x power clean and press @ 100 lb (bar resting on safeties at two holes)
Time = 9:54
A significant improvement on the last time I did this back in November 2010 with less weight.
======
100 x sit-ups
My quads are a bit sore from yesterday, but nowhere as bad as following a full-on leg session. Still, I guess this is evidence that I did work fairly hard. Also, there's doms in my lower back - not an injury type of pain - so I must have done something good there, too.
Hang clean 3, 3, 3, 3, 3
110, 120, 125 (1), 125 (1), 125 (1)
The third set onwards wasn't too impressive, which I think is due to a couple of things: (1) I'm not quite back to full strength yet, and (2) I tried to increase the weight too quickly. I should have gone for 5 lb increments.
======
Dumbbell snatches 5, 5, 5, 5, 5 per arm
40, 42.5, 45, 47.5, 50
This felt pretty comfortable. I actually felt like I could have gone heavier.
======
30 x power clean and press @ 100 lb (bar resting on safeties at two holes)
Time = 9:54
A significant improvement on the last time I did this back in November 2010 with less weight.
======
100 x sit-ups
Wednesday, 26 January 2011
Legs
Still feeling a bit rough today, but I wanted to do at least some training, even if it wasn't up to my usual intensity. No metcons/timed routines because I feel sluggish, so just weight routines.
Pin squats to 10 holes 3, 3, 3, 3, 3
185, 205, 225, 235, 240 (F)
I usually do these to 11 holes but this time I lowered the safeties by one hole so I squatted lower. I wanted to see if I could match the same weight at 11 holes a couple of weeks ago. In the end I could only manage 235, which is 10 pounds less than my max at 11 holes. 240 was a complete bust.
======
Front squats - 10 rounds @ 140 lb, max possible reps to failure; 1 minute rest between rounds
5, 4, 4, 4, 4, 4, 4, 3, 4, 2
Some of my form was a bit questionable. I don't think I squatted as low as I should on a few reps.
======
Leg extensions 3 x 20 @ 95 lb
My total workout time was around 40 minutes, so not as challenging as usual. However, I did everything I could today. My cold is causing a lot of congestion, which makes my head ache.
My appetite seems to be somewhat lower than usual, too. Usually I'm hungry every couple of hours, but for a couple of days I've been forcing myself to eat regularly.
Pin squats to 10 holes 3, 3, 3, 3, 3
185, 205, 225, 235, 240 (F)
I usually do these to 11 holes but this time I lowered the safeties by one hole so I squatted lower. I wanted to see if I could match the same weight at 11 holes a couple of weeks ago. In the end I could only manage 235, which is 10 pounds less than my max at 11 holes. 240 was a complete bust.
======
Front squats - 10 rounds @ 140 lb, max possible reps to failure; 1 minute rest between rounds
5, 4, 4, 4, 4, 4, 4, 3, 4, 2
Some of my form was a bit questionable. I don't think I squatted as low as I should on a few reps.
======
Leg extensions 3 x 20 @ 95 lb
My total workout time was around 40 minutes, so not as challenging as usual. However, I did everything I could today. My cold is causing a lot of congestion, which makes my head ache.
My appetite seems to be somewhat lower than usual, too. Usually I'm hungry every couple of hours, but for a couple of days I've been forcing myself to eat regularly.
Tuesday, 25 January 2011
Damn cold
Another day of training missed. I had a personal training session yesterday, which was postponed from Saturday, and I felt fine afterward. As the day wore on I could feel my energy level dropping rapidly and by early evening I was exhausted.
This morning I had planned to do a leg session after a client meeting, but my head felt so stuffed up I decided against it. I need a clearer head and plenty of concentration if I'm going to squat 245 lb. Hopefully I'll be well enough tomorrow to get back on track.
This morning I had planned to do a leg session after a client meeting, but my head felt so stuffed up I decided against it. I need a clearer head and plenty of concentration if I'm going to squat 245 lb. Hopefully I'll be well enough tomorrow to get back on track.
Monday, 24 January 2011
Pulling
Personal training with Paul. This was scheduled for last Saturday but a cold knocked me on my butt. I was a little groggy today, even after two days' rest, but I felt much better once I got started.
Pull-ups (wide): 7, 7, 6, 6, 7
======
Chin-downs: 6, 6, 6, 6
120, 130, 140, 150 (4)
======
Amrap 12:
5 x pull-ups
5 x kipping pull-ups
5 x inverted rows
Rounds = 6
It's been a long time since I did kips, so it took me a little while to find the right rhythm. I'm so used to trying to keep my legs from moving when I do strict pull-ups.
======
DB preached curls - 3 x 10 @ 20s
======
I also did a test run of 10 burpee pull-ups in preparation for next week's conditioning routine when I'll be doing 100!
I felt better than I expected at the end of today's session, although I was a little bit phlegmy! Eww!
Pull-ups (wide): 7, 7, 6, 6, 7
======
Chin-downs: 6, 6, 6, 6
120, 130, 140, 150 (4)
======
Amrap 12:
5 x pull-ups
5 x kipping pull-ups
5 x inverted rows
Rounds = 6
It's been a long time since I did kips, so it took me a little while to find the right rhythm. I'm so used to trying to keep my legs from moving when I do strict pull-ups.
======
DB preached curls - 3 x 10 @ 20s
======
I also did a test run of 10 burpee pull-ups in preparation for next week's conditioning routine when I'll be doing 100!
I felt better than I expected at the end of today's session, although I was a little bit phlegmy! Eww!
Thursday, 20 January 2011
Pushing
Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 155 (1)
======
5 RFT:
3 x dumbbell bench press @ 50s
6 x barbell push press @ 95
Time = 10:52
I started with 100 lb on the barbell and failed after one rep(!) so I took off the small 2.5 lb plates from each side. After I'd finished this routine I wished I'd left them on so that I had used the same weight for both movements (2 x 50 lb dumbbells and 100 lb barbell). That first failure might just have been because I should have rested a few more seconds before trying the push press. Not the first time something similar has happened.
======
For time:
10-1 of dips with each set followed by 10 push-ups.
Time = 18:43
What a twit. This was supposed to be a copy of Paul's routine, but for some reason I did 10 push-ups per round rather than eight. In the end I was significantly slower than him, but I don't think the 20 extra push-ups would account for the 5:13 difference. Still, this was a good, hard workout. In the first round the 10 dips were broken down into nine plus a single. After that all the dips were singles so I fatigued pretty quickly.
125, 135, 145, 150 (2), 155 (1)
======
5 RFT:
3 x dumbbell bench press @ 50s
6 x barbell push press @ 95
Time = 10:52
I started with 100 lb on the barbell and failed after one rep(!) so I took off the small 2.5 lb plates from each side. After I'd finished this routine I wished I'd left them on so that I had used the same weight for both movements (2 x 50 lb dumbbells and 100 lb barbell). That first failure might just have been because I should have rested a few more seconds before trying the push press. Not the first time something similar has happened.
======
For time:
10-1 of dips with each set followed by 10 push-ups.
Time = 18:43
What a twit. This was supposed to be a copy of Paul's routine, but for some reason I did 10 push-ups per round rather than eight. In the end I was significantly slower than him, but I don't think the 20 extra push-ups would account for the 5:13 difference. Still, this was a good, hard workout. In the first round the 10 dips were broken down into nine plus a single. After that all the dips were singles so I fatigued pretty quickly.
Wednesday, 19 January 2011
Legs
A mixed set of results today: One truly awful time followed by two new PRs.
10 RFT:
10 x traveling lunges @ 50s
10 x jump squats
Time = 19:39
My PR for this routine is 16:21, so I was 3:18 slower today. The difference was my mental attitude; I really didn't feel like my mind was in the right place for training today and I was just going through the motions. It's not like I was distracted with lots on my mind or anything like that. I just wasn't in the mood to exercise this morning. That's disappointing but I'm not training to be an athlete, so I'm not beating myself up too much about it. Today was just one of those days.
However...
Amrap 12:
5 x leg press @ 200 lb
8 x jump lunges per leg
Rounds = 8 + 5 leg presses [PR = 8 + 2 leg presses]
Because of my disappointment over the first routine I really pushed myself to do the best I could with this one. I felt like I was struggling, though. Only a slight improvement, but better nonetheless.
5 RFT:
5 x dumbbell front squats @ 37.5s
10 x air squats
Time = 4:18 [PR = 4:43]
Only a short routine, but some improvement. At least I finished on a positive note.
10 RFT:
10 x traveling lunges @ 50s
10 x jump squats
Time = 19:39
My PR for this routine is 16:21, so I was 3:18 slower today. The difference was my mental attitude; I really didn't feel like my mind was in the right place for training today and I was just going through the motions. It's not like I was distracted with lots on my mind or anything like that. I just wasn't in the mood to exercise this morning. That's disappointing but I'm not training to be an athlete, so I'm not beating myself up too much about it. Today was just one of those days.
However...
Amrap 12:
5 x leg press @ 200 lb
8 x jump lunges per leg
Rounds = 8 + 5 leg presses [PR = 8 + 2 leg presses]
Because of my disappointment over the first routine I really pushed myself to do the best I could with this one. I felt like I was struggling, though. Only a slight improvement, but better nonetheless.
5 RFT:
5 x dumbbell front squats @ 37.5s
10 x air squats
Time = 4:18 [PR = 4:43]
Only a short routine, but some improvement. At least I finished on a positive note.
Tuesday, 18 January 2011
Conditioning
20 x squats
20 x burpee box jumps @ 24"
20 x push-ups
15 x burpee box jumps
20 x tuck jumps
10 x burpee box jumps
20 x jump lunges per leg
5 x burpee box jumps
20 x squats
Time = 14:12 [PR = 15:33, December 13, 2010]
======
For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance
Time = 12:39 [PR = 12:16, January 6, 2011]
I tried a different strategy this time, which didn't pay off. For the first cycle I went flat out this time, whereas before I'd paced myself a bit more. When it came to the box jumps today I had to take three or four rest breaks - last time I only took one - not because my legs were exhausted, but because I was so out of breath. I tried but couldn't make up the time with the second cycle.
The last time I did this it was preceded by a less challenging routine, but I don't think that would account for the different scores. I rested for three minutes before I started the first cycle, which should have been enough time for me to recover.
======
50 x squats
50 x push-ups
50 x pull-ups
50 x sit-ups
Time = 17:30
Nothing to compare this to, although I was aiming for a sub-20. As expected, the pull-ups were the most challenging. I opted for neutral grip because I did so many pull-ups and chin-ups yesterday.
20 x burpee box jumps @ 24"
20 x push-ups
15 x burpee box jumps
20 x tuck jumps
10 x burpee box jumps
20 x jump lunges per leg
5 x burpee box jumps
20 x squats
Time = 14:12 [PR = 15:33, December 13, 2010]
======
For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance
Time = 12:39 [PR = 12:16, January 6, 2011]
I tried a different strategy this time, which didn't pay off. For the first cycle I went flat out this time, whereas before I'd paced myself a bit more. When it came to the box jumps today I had to take three or four rest breaks - last time I only took one - not because my legs were exhausted, but because I was so out of breath. I tried but couldn't make up the time with the second cycle.
The last time I did this it was preceded by a less challenging routine, but I don't think that would account for the different scores. I rested for three minutes before I started the first cycle, which should have been enough time for me to recover.
======
50 x squats
50 x push-ups
50 x pull-ups
50 x sit-ups
Time = 17:30
Nothing to compare this to, although I was aiming for a sub-20. As expected, the pull-ups were the most challenging. I opted for neutral grip because I did so many pull-ups and chin-ups yesterday.
Monday, 17 January 2011
Pulling
Cable row 3, 3, 3, 3, 3
125, 135, 140, 145, 155 (2.5)
======
20 x cable row - 90% 3RM (130)
20 x pull-ups
Time = 4:40
======
Amrap 15
3 x pull-ups
6 x chin-ups
Score = 9 plus 5 chin-ups
======
RFT:
30 x overhand rows
30 x underhand rows
Time = 5:15
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 3:21
======
Preacher curls (machine):
@ 40 = 10 reps
@ 50 = 4
@ 40 = 5
125, 135, 140, 145, 155 (2.5)
======
20 x cable row - 90% 3RM (130)
20 x pull-ups
Time = 4:40
======
Amrap 15
3 x pull-ups
6 x chin-ups
Score = 9 plus 5 chin-ups
======
RFT:
30 x overhand rows
30 x underhand rows
Time = 5:15
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 3:21
======
Preacher curls (machine):
@ 40 = 10 reps
@ 50 = 4
@ 40 = 5
Saturday, 15 January 2011
Pushing
Personal training with Paul
Bench press 5 x 3-5 reps
105 (5), 115 (5), 125 (3), 125 (3A), 125 (3A)
Military press 4 x 5
65, 70, 75 (4), 75
For time:
30 bench press @ 95
30 military press @ 27s
30 dips
30 push-ups
Time = 23:32
Bench press 5 x 3-5 reps
105 (5), 115 (5), 125 (3), 125 (3A), 125 (3A)
Military press 4 x 5
65, 70, 75 (4), 75
For time:
30 bench press @ 95
30 military press @ 27s
30 dips
30 push-ups
Time = 23:32
Friday, 14 January 2011
Legs
When I woke up this morning my back was quite painful so I decided to skip my leg training. However, by mid-afternoon it felt pretty good even though I hadn't taken any pain killers. I decided to do a shorter session than originally planned. partly because of lack of time. In retrospect the first routine was probably pretty risky, but luckily I felt fine throughout the movement as well as afterward.
======
Pin squat (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 235, 245 (PR = 240 lb)
======
Amrap 12: Leg press @ 180 lb
Score = 85 (PR = 80)
======
Leg extensions:
20 @ 95 lb
20 @ 65 lb
======
Pin squat (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 235, 245 (PR = 240 lb)
======
Amrap 12: Leg press @ 180 lb
Score = 85 (PR = 80)
======
Leg extensions:
20 @ 95 lb
20 @ 65 lb
Thursday, 13 January 2011
Shoulders and lats
Shoulder press 5, 5, 5, 5, 5
35s, 37.5s, 40s, 40s (4), 42.5s (3)
Chin-ups 5, 5, 4, 4, 3
37.5, 40, 42.5 (3.5), 42.5 (3), 45 (made a mistake and did pull-ups for the first round)
======
20-15-10-5 reps of
Chin-ups
Inverted rows
Time = 10:28 (PR - 10:48, December 18, 2010)
======
20 dips (managed 8 dips before having to rest - a first for me)
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups
Time = 12:19 (PR - 12:54, December 18, 2010)
35s, 37.5s, 40s, 40s (4), 42.5s (3)
Chin-ups 5, 5, 4, 4, 3
37.5, 40, 42.5 (3.5), 42.5 (3), 45 (made a mistake and did pull-ups for the first round)
======
20-15-10-5 reps of
Chin-ups
Inverted rows
Time = 10:28 (PR - 10:48, December 18, 2010)
======
20 dips (managed 8 dips before having to rest - a first for me)
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups
Time = 12:19 (PR - 12:54, December 18, 2010)
Tuesday, 11 January 2011
Olympic (a.k.a. There will be blood)
Deadlift 3, 3, 3, 3, 3
165, 185, 195, 200, 205
My PR is 220 lb, 15 more than I lifted today. However, I felt my form was starting to break down in recent weeks because I was trying too hard to go for big numbers rather than lift safely. I think that my form was good for all of the reps today.
Despite remembering to wear long pants for my deadlifts, there was plenty of blood on my right shin from dragging the barbell up. My left leg never has any problems, but I keep rubbing off the old scabs on my right. Yeah, I know - eww!
======
Amrap 15
Hang cleans @ 110 lb
Score = 51
More blood - this time from the barbell's grip rubbing off the skin on my right thumb. When I started the routine I wore my lifting gloves for the first three reps, but it felt uncomfortable so I removed them. Mistake!
======
Cindy - amrap 20:
5 x pull-ups
10 x push-ups
15 x squats
Score = 13 rounds plus 5 pull-ups (increased my PR by one pull-up)
165, 185, 195, 200, 205
My PR is 220 lb, 15 more than I lifted today. However, I felt my form was starting to break down in recent weeks because I was trying too hard to go for big numbers rather than lift safely. I think that my form was good for all of the reps today.
Despite remembering to wear long pants for my deadlifts, there was plenty of blood on my right shin from dragging the barbell up. My left leg never has any problems, but I keep rubbing off the old scabs on my right. Yeah, I know - eww!
======
Amrap 15
Hang cleans @ 110 lb
Score = 51
More blood - this time from the barbell's grip rubbing off the skin on my right thumb. When I started the routine I wore my lifting gloves for the first three reps, but it felt uncomfortable so I removed them. Mistake!
======
Cindy - amrap 20:
5 x pull-ups
10 x push-ups
15 x squats
Score = 13 rounds plus 5 pull-ups (increased my PR by one pull-up)
Monday, 10 January 2011
Chest and traps
Rack bench press (7 holes; small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 155 (1)
Dumbbell row 5, 5, 5, 5, 5
65, 70, 75, 80, 85 (3 per arm)
======
15 x rack bench @ 120 lb
30 x pull-ups
Time = 5:14
======
For time:
25 x rack bench @ 105 lb
25 x dips
25 x chin-ups
25 x dumbbell bench @ 35s
25 x push-ups
Time = 18:13
I had intended to do 25 clapping push-ups, not standard chest-to-floor push-ups, but I missed my "landing" after my first clap and landed on my nuts. Understandably, this cost me some time for recovery and I decided to switch to the easier version. Not recommended! :-)
125, 135, 145, 150 (2), 155 (1)
Dumbbell row 5, 5, 5, 5, 5
65, 70, 75, 80, 85 (3 per arm)
======
15 x rack bench @ 120 lb
30 x pull-ups
Time = 5:14
======
For time:
25 x rack bench @ 105 lb
25 x dips
25 x chin-ups
25 x dumbbell bench @ 35s
25 x push-ups
Time = 18:13
I had intended to do 25 clapping push-ups, not standard chest-to-floor push-ups, but I missed my "landing" after my first clap and landed on my nuts. Understandably, this cost me some time for recovery and I decided to switch to the easier version. Not recommended! :-)
Saturday, 8 January 2011
Legs
Personal training with Paul
10 RFT:
10 x traveling lunges (50s)
10 x jump squats
Time = 16:21
======
Amrap 12:
Leg press @ 180 lb
Score = 80 reps
======
4 sets:
12 x back squats @ 115 lb
16 x reverse lunges @ 35s
Unbroken set(s)?
Set 1: Y/Y
Set 2: N/Y
Set 3: N/Y
Set 4: N/Y
10 RFT:
10 x traveling lunges (50s)
10 x jump squats
Time = 16:21
======
Amrap 12:
Leg press @ 180 lb
Score = 80 reps
======
4 sets:
12 x back squats @ 115 lb
16 x reverse lunges @ 35s
Unbroken set(s)?
Set 1: Y/Y
Set 2: N/Y
Set 3: N/Y
Set 4: N/Y
Thursday, 6 January 2011
Conditioning
3 RFT:
20 x burpees (with push-ups)
20 x pull-ups
Time = 16:44
======
For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance
Time = 12:16
This definitely got the blood pumping. I was really pleased that I took my first and only break after the 42nd box jump.
20 x burpees (with push-ups)
20 x pull-ups
Time = 16:44
======
For time:
Cycle 1 mile @ 8 resistance
50 x box jumps @ 24"
Cycle 1 mile @ 8 resistance
Time = 12:16
This definitely got the blood pumping. I was really pleased that I took my first and only break after the 42nd box jump.
Wednesday, 5 January 2011
Pushing
Bench press 3, 3, 3, 3, 3
125, 130, 135, 145, 150 (1)
This was a lot better than I've been capable of in the past (heaviest pin bench press was 135 lb). Then I realised that I used a lower bench this time, so I wasn't lowering the bar as close to my chest as before. Still, a challenging press routine, even if it only used the top part of the motion.
======
For time:
15 x dumbbell bench press @ 50s
20 x push press @ 95
Time = 11:46
50 lb dumbbells were a lot tougher than I expected, but when I checked earlier posts it looks like I've only done these with a maximum of 45s before. I tried to use 100 lb for the push-presses but failed the first rep, so dropped to 95 lb.
======
Amrap 15:
5 x dips
10 x push-ups
Rounds = 8 + 1 dip (equal to previous PR, November 25, 2010)
125, 130, 135, 145, 150 (1)
This was a lot better than I've been capable of in the past (heaviest pin bench press was 135 lb). Then I realised that I used a lower bench this time, so I wasn't lowering the bar as close to my chest as before. Still, a challenging press routine, even if it only used the top part of the motion.
======
For time:
15 x dumbbell bench press @ 50s
20 x push press @ 95
Time = 11:46
50 lb dumbbells were a lot tougher than I expected, but when I checked earlier posts it looks like I've only done these with a maximum of 45s before. I tried to use 100 lb for the push-presses but failed the first rep, so dropped to 95 lb.
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Amrap 15:
5 x dips
10 x push-ups
Rounds = 8 + 1 dip (equal to previous PR, November 25, 2010)
Tuesday, 4 January 2011
Pulling
Cable row 3, 3, 3, 3, 3 (using a bar and an underhand grip)
130, 140, 150, 160 (poor form), 155 (2)
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Cable row @ 90% (135 lb) of 3RM x 25 reps
Time = 4:22
For some reason I tried using the rope handles for this - just saw it lying there and decided to attach it - but after about six reps I found I couldn't really pull it back far enough, so I didn't get the most out of this routine. Still, I gave it a try...
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Amrap 15:
3 x pull-ups
6 x chin-ups
Rounds = 10 plus 4 chin-ups
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RFT:
30 x overhand inverted rows
30 x underhand inverted rows
Time = 4:26
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Preacher curls (machine)
4 x 6 @ 40 lb
130, 140, 150, 160 (poor form), 155 (2)
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Cable row @ 90% (135 lb) of 3RM x 25 reps
Time = 4:22
For some reason I tried using the rope handles for this - just saw it lying there and decided to attach it - but after about six reps I found I couldn't really pull it back far enough, so I didn't get the most out of this routine. Still, I gave it a try...
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Amrap 15:
3 x pull-ups
6 x chin-ups
Rounds = 10 plus 4 chin-ups
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RFT:
30 x overhand inverted rows
30 x underhand inverted rows
Time = 4:26
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Preacher curls (machine)
4 x 6 @ 40 lb
Nutrition: Hungry all day!
After training yesterday it seemed like I was constantly hungry. I kept eating all day long, albeit healthy meals and snacks. Here's what I ate yesterday:
- 07:15 am Breakfast: Oatmeal made with 3/4 cup of oats, 225 ml 1% milk, one tablespoon of raisins, two tablespoons of unsweetened apple sauce
- 09:30 am Post-training: protein shake
- 10:15 am Two slices of bread with 1 tbsp 100% peanut butter
- 12:00 am Lunch: Omelette made with four whole eggs, spinach and mushrooms; smoothie made with 1 cup 1% milk, two tablespoons fat free yogurt, half scoop of protein powder, one small banana and two cups of frozen mixed berries
- 03:00 pm 1 cup (total) mixture of Go Lean and Go Lean Crunch cereal with about a cup of 1% milk
- 05:30 pm Dinner: 1 cup white rice, pork tenderloin, two cups of mixed vegetables
- 07:00 pm Sandwich with two slices of bread, deli turkey meat (four slices), quarter avocado and one tablespoon of low fat mayonnaise
- 08:15 pm Three tablespoons of peanuts, one tablespoon of sunflower seeds, one tablespoon of raisins, one tablespoon of 50% chocolate chips
- 09:00 pm Apple with one (generous) tablespoon of 100% peanut butter
Monday, 3 January 2011
Legs
Ouch. This one hurt. A lot. It's a scaled down version of one of Paul's routines. I used to scale his routines to two-thirds, but after the results of my last two personal training sessions I went for approximately three-quarters instead. That's to take into account my strength gains over the past few months.
Traveling lunges 6 x 6 @ 55s
Had to drop the dumbbells a couple of times in the last two sets because I completely lost my ability to grip them.
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Amrap 12:
5 x leg press @ 200 lb
8 x jump lunges per leg
Rounds = 8 + 2 leg presses
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5 rft:
5 x dumbbell front squats @ 37.5s
10 x air squats
Time = 4:43
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Leg extensions 3 x 25 @ 70, 80, 90
The last set was supposed to be 90 pounds of weight resistance, but the the 10 pound weight I'd added to the 80 fell off after one rep, so I switched up to 20 reps at 95 pounds.
Overall I liked this style of training because it was a change from the heavy weight squats that can sometimes cause problems with my lower back.
Traveling lunges 6 x 6 @ 55s
Had to drop the dumbbells a couple of times in the last two sets because I completely lost my ability to grip them.
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Amrap 12:
5 x leg press @ 200 lb
8 x jump lunges per leg
Rounds = 8 + 2 leg presses
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5 rft:
5 x dumbbell front squats @ 37.5s
10 x air squats
Time = 4:43
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Leg extensions 3 x 25 @ 70, 80, 90
The last set was supposed to be 90 pounds of weight resistance, but the the 10 pound weight I'd added to the 80 fell off after one rep, so I switched up to 20 reps at 95 pounds.
Overall I liked this style of training because it was a change from the heavy weight squats that can sometimes cause problems with my lower back.
Sunday, 2 January 2011
Olympic lifting
My first training session of the year, and clearly my mind was elsewhere.
Deadlift 3, 3, 3, 3, 3
165, 185, 205, 215 (2), 220 (2)
Before I left home my hands felt dry, so I used some hand cream then went to the gym. I must have used too much because my grip kept slipping on the bar! Still, 220 lb is a PR.
At least I remembered to wear my jogging pants for the deadlifts. Didn't really help, though - I could feel the blood running down my shin inside the pants!
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30 x deadlifts @ 185 lb
Again, I don't know what I was thinking here. I was supposed to be doing 30 x deadlifts followed by 30 x sumo deadlifts, both @ 140 lb. While I was doing the 30 standard lifts I thought it should have felt a bit easier, but kept going anyway. I did two sumo lifts and was really struggling, so I checked the plates again. Turns out I'd miscalculated the weights; there was a 45 lb and a 25 lb weight on each side, plus the bar weighs 45 lb. That's a total of 185 lb, 45 lb more than I'd intended. Idiot!
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30 x clean and press @ 95 lb
Time = 8:07
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Hopefully I'll be thinking straight tomorrow. What a muppet.
Deadlift 3, 3, 3, 3, 3
165, 185, 205, 215 (2), 220 (2)
Before I left home my hands felt dry, so I used some hand cream then went to the gym. I must have used too much because my grip kept slipping on the bar! Still, 220 lb is a PR.
At least I remembered to wear my jogging pants for the deadlifts. Didn't really help, though - I could feel the blood running down my shin inside the pants!
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30 x deadlifts @ 185 lb
Again, I don't know what I was thinking here. I was supposed to be doing 30 x deadlifts followed by 30 x sumo deadlifts, both @ 140 lb. While I was doing the 30 standard lifts I thought it should have felt a bit easier, but kept going anyway. I did two sumo lifts and was really struggling, so I checked the plates again. Turns out I'd miscalculated the weights; there was a 45 lb and a 25 lb weight on each side, plus the bar weighs 45 lb. That's a total of 185 lb, 45 lb more than I'd intended. Idiot!
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30 x clean and press @ 95 lb
Time = 8:07
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Hopefully I'll be thinking straight tomorrow. What a muppet.