Abs / conditioning

Reps: 50/40/30/20/10
Rest: 120s/90s/60/30s/

Russian twists per side
Sit ups
Bench supported lateral jumps
Scissor kicks
1 minute plank

Conditioning and abs

Ben's out the door five minutes, and I'm back doing a CrossFit workout! This is the first time I've done Cindy since April 2013.

Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups

That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.

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Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.

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Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets

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Ab rollouts
10, 10, 10

Legs

Supersets - front squats/back squats, a2g
100lb x 8/8, 8/8, 8/8

Leg extensions
62.5lb x 12, 12, 12, 12

Leg press
210lb x 10, 10, 10

Leg curls
62.5lb x 12, 12, 12

Dumbbell straight leg deadlifts
55s x 12, 12, 12

Plank
72 seconds, 56, 45

Abs

Miranda Oldroyd - First time making it to Carson.

Reps: 50/40/30/20/10
Rest: 120s/90s/60s/30s

Russian twists (each side)
Sit ups
Bench-supported lateral jumps
Scissor kicks
1 minute plank

Abs

Reps: 50/40/30/20/10
Rest: 120s/90s/60s/30s

Russian twists (both sides)
Sit ups
Bench-supported lateral jumps
Leg raises
Mountain climbers
1 minute plank

Abs

Situps
50, 50, 50

Russian twists
30, 30, 30 per side

Plank, feet elevated
60, 51, 43 seconds

Bicycle crunches
50, 50, 50 per side

Side planks
3 x 30 seconds per side, continuous

Conditioning and abs

Chest burner!

4 circuits:
12 x parallette jumps
15 x barbell thrusters @ 65lb
15 x lateral kettlebell swings per side
10 x shuttle runs

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Ab roll outs
3 x 20

Bicycle crunches
3 x 30 per side

Swiss ball plank
60 seconds, 46, 44

Abs

Streaky

Bicycle crunches
50, 50, 50 per side

Plank with feet elevated (untimed) x 3

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 20, 20, 20

Side planks
30 seconds per side x 3 (continuous)

Chest, biceps and abs

No idea.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb x 7, 6, 6, 6

True push-ups
13, 10, 10, 9

Cable flies
30s x 10, 8, 7, 7

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
70lb x 12, 9, 7

Cable curls
50lb x 12, 9
50lb/30lb/10lb x 6/5/5

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Supersets x 3:
30 sit-ups
Feet elevated plank (Swiss ball, untimed)

Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

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Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

Quads and hams

Mmm-hmm...

Wall sit - 1:15

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
165lb x 3
180lb x 2

I haven't done a2g squats for ages, so perhaps it's no big surprise that my numbers have dropped.

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb - 10/8/8

Traveling lunges
45s x 10, 10, 10 per leg

Jeez, this hurt like hell!

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
Two legs: 75lb x 8; 62.5lb x 8, 10
One leg, alternating and continuous: 6, 5, per leg

Dumbbell straight leg deadlifts
45s x 12, 12, 12

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Feet elevated plank
1:18, 1:10, 0:46

Abs

A quick Stonecroft gym workout.

Pushups/dumbbell rows - 20s x 10, 10, 10

Plank with feet elevated (not timed) x 3

Bicycle crunches - 50, 50, 50 per side

Leg hip raises - 20, 20, 20

Side planks - 30 seconds per side x 3 (continuous)

Back, calves and abs

Deadlifts
135lb x 10, 10
225lb x 5, 235lb x 5

Wide-grip pull-ups - 12, 8, 7

Back extensions - 12, 12, 12

Bent over between leg barbell rows
50lb x 12, 75lb x 12, 12

Cable row, full extension (burn)
60lb x 40

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Seated calf raises
70lb x 12, 15, 15
Drop sets - 70lb/45lb x 15/15

45 degree calf raises
110lb x 40
110lb x 20 per leg
110lb x 40

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Crunches - 25, 25, 25

Plank, feet elevated on Swiss ball (untimed) x 3

Abs

Bicycle crunches - 50, 50, 50 per side

Plank with feet elevated on a Swiss ball
38 seconds, 55, 49

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 12, 20, 20

Side planks - 30 seconds each side x 3 (continuous)

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Treadmill - 15 minutes

Legs

This is only the second time I've had a leg personal training session that left me almost unable to walk and with a spinning head. Ben was brutal!

Preloading: Traveling lunges (2 x no weights, 1 x 25lb dumbbells)

Back squats

Leg curls

Leg press - singles

Leg extensions

Leg press calf raises - both feet and singles

Skipping

Planks and side planks

Back, calves and abs

Listened to The Boss while running on the treadmill.
I'll probably do the same while on the Run for The Cure tomorrow.

Had a great night's sleep, so full of energy this morning. Also, no need to rush today so I got to do a good, full session.

Deadlifts
135lb x 10
225lb x 5, 5

Bent over between-leg barbell rows
50lb x 12, 75lb x 12, 12

Lateral pull downs - 90lb x 12, 11, 10

Back extensions - 12, 12, 10

Cable row (burn) - 60lb x 40

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 13

45 degree calf raises
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

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Crunches - 25, 25, 25

Plank plus side planks x 2 - 30 seconds rest inbetween

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Treadmill - 15 minutes
I listened to Bruce Springsteen while running, which made it easy to pound out my strides.

Abs

My workout sessions this week have been a bit shorter than usual, due to family commitments. 

3 circuits; 1 minute rest between each circuit
25 x sit-ups
20 x scissor kicks (per leg)
Plank - max time
25 x bicycle crunches (per leg)
25 x side-to-side ankle touches (per side)
Side plank - max time (per side)

Back, calves and abs

It's bad enough having a teenaged trainer who's 30 years younger than me, but it's taking the piss when he sprints past me while I'm freewheeling downhill on my bike. Bloody kids.

Deadlifts (resetting)

Warm up - 135lb x 10
225lb x 6
275lb x 5, 5
225lb x 10

Bent over dumbbell rows; per arm
55lb x 12; 60lb x 10, 10

Bent over barbell rows, between legs
50lb x 12; 75lb x 10, 10

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Straight arm lat pull downs
70lb x 12; 80lb x 12, 12

Two-leg standing calf raises - 15, 15, 15

One-leg standing calf raises (per leg) - 15, 15, 15

Seated calf raises - 45lb x 12, 12, 12

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Crunches - 25, 25, 25

Scissor kicks - 30 seconds x 3

Planks - 30 seconds per side x 3 (continuous, no breaks)

Holy shit, that was a lot of work in 60 minutes!

Abs and swimming

Stonecroft workout this evening

Bicycle crunches - 30, 30, 30 per side
Plank with feet on Swiss ball - 47 seconds, 36, 43
Weighted crunches with dumbbell on chest - 29, 19, 14
Dumbbell side bends - 15, 15, 10 per side
Lying scissor kicks - 15, 15, 15 per side

20 minutes of swimming