Quads, hamstrings and calves

Those abs - dayum!

Supersets x 3:
10 x back squats @ 135lb
10 x leg presses @ 230lb

Leg extensions @ 80lb - 5 minute burn

30 mountain climbers (total)

Stiff leg deadlifts @ 135lb - 10, 10, 9

30 mountain climbers (total)

Standing calf raises on a step @ 115lb - 10, 10, 9

30 mountain climbers (total)

3 x 30 knees to elbows kettlebell crunches

No warm up or cool down today because I cycled to and from the gym, plus around town to run some errands.

Conditioning / chest

Circuit x 3; 90 seconds rest between each

20 x parallette jumps
Figure of 8 shuttle runs* - 2 minutes
30 x kettlebell squat and press
Ball lifts - 1 minute @ 30lb; 1 minute @ 20lb

* Run forwards diagonally, then backwards in a straight line

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Bench press drop sets
1 set of 10 x 135lb, 115lb, 95lb
2 sets of 8 x 130lb, 110lb, 95lb

Finished off with 15 bench supported push-ups.

My chest was toast and I had nothing left during this routine, hence plenty of assists for the bench presses.

While walking to the bench press station after the conditioning portion, Cosmo told me I was sweating more than everyone else in the gym combined. Well, duh! When I got home, I had to wait more than an hour before I could remove my shirt because it was caked on with sweat. Cold, cold, sweat. Ew.

Death by...

Went with Cher to watch TFC vs New York Red Bulls
yesterday. What a load of shite! Much slower pace
and less skill than European footie. The chap above
was the only decent player on the pitch (as well
as the reason why Cher wanted to go in the first place.)

I was feeling a bit meh this morning, as if I had the start of a cold coming on, so I didn't really push myself too hard. I just wanted to try and sweat out any cold germs, which usually helps. I haven't done any power lifting in a while, so I started with some fairly light ones for a "Death by..." day.

Death by power cleans @ 95lb
9 rounds + 9 reps

Death by pull-ups (strict)
8 rounds + 7 reps

Death by dips
9 rounds + 5 reps

Death by straight leg raises
14 rounds + 12 reps

I actually felt much better after this simple workout. Sweating always helps!

Conditioning

Clumsiest parallette jumps you're ever likely to see. Although, in my defence,
this was my fourth and final circuit, so I was bloody knackered!

Circuit x 4; 90 seconds rest in between each

12 x parallette jumps
15 x burpees
30 x kettlebell swings
10 x 40lb punchbag shuttle runs

Cycled to and from the gym, so I didn't feel like I needed to do anything else today!

Shoulders, traps and forearms

Seated dumbbell press @ 27s - 12, 8, 6

Seated Arnold press @ 20s - 11, 10, 9

Dumbbell lateral raises @ 17.5s - 13, 10, 9

Shoulder barbell press @ 45lb - 5 minute burn

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 80lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 9

Static barbell hold @ 85lb - 5 minute burn

Chest and triceps

What's not to like about this picture?

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 11, 9, 7

Cable flies @ 30lb x 10, 9, 7

Vertical chest press machine @ 50lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 8

Dumbbell extensions - 15lb x 15, 15; 17.5lb x 12

Ran out of time, so I couldn't do a 5 minute burn of cable tricep extensions.

Legs: Weights

This might not look like much, but it filled the 45minutes I had available. I also did plenty of stretches at the end.

Back squats; drop sets @ 135lb, 115lb, 95lb - 10, 10, 10

Leg presses @ 270lb - 10, 10, 10

Stiff leg deadlifts @ 135lb - 10, 10, 10

Standing calf raises on a step @ 105lb - 10, 10, 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Legs: Conditioning

I didn't have time for a full leg workout today, so I just did the conditioning part.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

There was a much younger gym member, doing some ab work in the yoga room while I did my third set, who said she was impressed by the intensity of this routine. Not bad for an old guy!

I would have liked to get some squats in too, but at least I had a painful bike ride back home.

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Pull-ups - 9, 6, 5

Bent over row @ 70lb - 12, 11, 10

Cable row @ 70lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

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Abs

Shoulders, traps and forearms

Seated dumbbell press @ 25s x 2 - 15, 9, 8

Seated Arnold press @ 17.5s - 12, 10, 10

Dumbbell lateral raises @ 17.5s - 13, 10, 10

Shoulder barbell press @ 45lb - 5 minute burn

High pull @ 65lb - 12, 10, 10

Barbell shrug @ 70lb - 5 minute burn

Barbell wrist curls @ 45lb - 11, 11, 89

Static barbell hold @ 70lb - 5 minute burn

@#$*ing Legs

Dem quads...

Circuit x 3; 90 seconds rest between each set
12 x parallette jumps
45 x mountain climbers; hands on bosu
1 minute of lateral jumps over a bench
75lb barbell traveling lunges; 4 lengths of the yoga room

1 km run (outdoors)
3 supersets
10 x back squats @ 130lb
10 x leg presses @ 270lb

1 km run
Well, I say "run", but after what preceded it...

Chest and triceps

Cool exercise t-shirt that measures effort in sweat.

Bench press (rack) @ 110lb - 9, 7, 5

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 10, 7, 5

Cable flies @ 20lb - 15, 12, 11

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 11, 9, 8

Two arm seated dumbbell extensions @ 15lb - 12, 10, 8

Cable tricep extensions - 5 minute burn

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups - 8, 5, 5

Inverted rows, parallettes - 8, 6, 7

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 13, 11, 8

Concentration curls @ 20lb - 9, 7, 6 per arm

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 11, 9

Seated Arnold press @ 17.5s - 11, 10, 9

Dumbbell lateral raises @ 15s - 15, 15, 13

Shoulder press  (machine) @ 40lb - 5 minute burn

High pull @ 65lb - 13, 12, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 9

Static barbell hold @ 65lb - 5 minute burn

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Abs

Conditioning

The next CrossFit Games champion?

A bit off plan today, but just wanted to try a couple of things I haven't done for a few months.

Cindy
Score = 15 rounds + 1 pull-up

I didn't use my usual "death by" strategy today, but simply went when I felt good to go. Perhaps this accounts for the low-ish score.

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30 power cleans @ 95lb

I didn't time myself and I went a bit lighter than I'm capable of, but I wanted to concentrate on good form and technique, not hitting a good score. I broke down the 30 reps into sets of five, and I think my form was perfect throughout. Because this was so light, it turned into a bit of a lung burner.

A good, quick session today.

Quads, hamstrings and calves

Ran out of time today, but felt challenging nonetheless.

Front squats - 95lb x 10; 115lb x 10, 10

Lunges @ 95lb - 11, 9, 9, per leg

Leg presses @ 270lb - 3 x 10

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 115lb x 10; 125lb x 10; 130lb x 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Plenty of stretching...

Chest and triceps

Rack bench press, drop sets @ 135lb, 115lb, 95lb
3, 3, 6 - 2, 3, 6 - 0, 3, 5

Incline dumbbell bench press @ 35s - 12, 8, 8

Dips - 12, 8, 6

Cable flies @ 20lb - 15, 14, 11

Push ups - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 8, 8

Two arm seated dumbbell extensions @ 15lb - 12, 12, 10

Cable tricep extensions - 5 minute burn

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Legs

Sweet mother of God, that has to be the toughest PT session I've ever had. As usual with Cosmo, I started with a conditioning circuit.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees (I nearly had a heart attack when I thought Cosmo said 50)
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

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3 x back squat drop sets; 1 minute(ish) rest in between each:
10 reps at 130lb, 110lb, and 90lb

======

2 x leg press drop sets; 1 minute rest in between
8 reps at 270lb, 180lb, and 90lb

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Finished with a cool down cycle on the stationery bike, then some stretching.

Shoulders, traps and forearms

Still taking it easy with my shoulder, so some slight adjustments today.

Seated barbell press @ 45lb - 12, 11, 8

Seated Arnold press @ 17.5s - 10, 12, 9

Dumbbell lateral raises @ 15s - 15, 11, 10

Shoulder press  (machine) @ 60lb/50lb/40lb - 5 minute burn
I gradually lightened the weight because I felt like I was hitting too few reps and having to rest too long. The lightest weight allowed me to really go for a burn.

High pull @ 65lb - 12, 10, 9
I tried one upright row with an empty bar, but I felt a slight twinge so opted for high pulls instead.

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 65lb - 5 minute burn
Veins were popping out of both arms during these!