Legs
Leg Extensions (26# kettlebell looped over foot)
2 warm-up sets with lighter weight for 30 reps
Wide Stance Barbell Squat (95-115-15@165-10@185)
2 lighter sets of 15 reps, 2 heavier sets to failure
Leg Press (subbed overhead squats)
4 sets of 8 reps (95-105-115-125)
(shoulder width stance)
Walking Barbell Lunge
3 sets of 20 reps, baby steps (65-75-85)
Barbell Step Ups
3 sets of 10 reps (65-75-95, 16" box)
Plie Dumbbell Squat
3 sets of 15 reps (45-50-71)
Standing Calf Raises
3 sets of 20 reps, last set to failure (185-195-205)
Donkey Calf Raises - skipped
3 sets of 20 reps, last set to failure
Friday, September 30, 2011
Thursday, September 29, 2011
09/29 WOD
Chest/Abs
Wide-Grip Barbell Bench Press
5 sets of 8 reps (10@115-10@145-10@160-8@170-95@10 count)
(1 warm-up set, 3 reg sets, 1 set of negatives)
Pushups (Close and Wide Hand Positions)
3 sets of 15 reps
Cable Crossover
3 sets of 10 reps (30-35-35)
subbed flat bench flyes
Smith Machine Incline Bench Press
3 sets of 10 reps (95-100-100)
no Smith Machine
Side-to-Side Pushups
3 sets of 10 reps
Superset:
Toe Touchers
3 sets of 20 reps
Crunches
3 sets of 20 reps
(legs straight in the air)
End of superset; resume normal sets
Knee/Hip Raise On Parallel Bars
3 sets of 10 reps - subbed K2E's
Cable Crunch
3 sets of 10 reps - subbed GHD situps
Wide-Grip Barbell Bench Press
5 sets of 8 reps (10@115-10@145-10@160-8@170-95@10 count)
(1 warm-up set, 3 reg sets, 1 set of negatives)
Pushups (Close and Wide Hand Positions)
3 sets of 15 reps
Cable Crossover
3 sets of 10 reps (30-35-35)
subbed flat bench flyes
Smith Machine Incline Bench Press
3 sets of 10 reps (95-100-100)
no Smith Machine
Side-to-Side Pushups
3 sets of 10 reps
Superset:
Toe Touchers
3 sets of 20 reps
Crunches
3 sets of 20 reps
(legs straight in the air)
End of superset; resume normal sets
Knee/Hip Raise On Parallel Bars
3 sets of 10 reps - subbed K2E's
Cable Crunch
3 sets of 10 reps - subbed GHD situps
Wednesday, September 28, 2011
09/28 WOD
Back/Cardio
Wide Grip Overhand Pullups
3 sets of 10 reps - Subbed 3 sets strict pullups (10-10-6/2/1/1)
Superset:
Bent Over Barbell Row
3 sets of 8 reps (75-85-95)
Seated Cable Rows
3 sets of 8 reps (75-85-95)
subbed bent over row with hands reversed, narrow grip, pulled to stomach
End of superset; resume normal sets
Wide-Grip Lat Pulldown
3 sets of 10 reps - subbed kipping pullups
One-Arm Dumbbell Row
3 sets of 8 reps (40-45-50)
Hammer Strength Lat Pull
3 sets of 10 reps (53-54.25-55.5)
cobbled together rig pulling weight over pullup bar
Hyperextensions (Back Extensions)
3 sets of 8 reps
Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)
Wide Grip Overhand Pullups
3 sets of 10 reps - Subbed 3 sets strict pullups (10-10-6/2/1/1)
Superset:
Bent Over Barbell Row
3 sets of 8 reps (75-85-95)
Seated Cable Rows
3 sets of 8 reps (75-85-95)
subbed bent over row with hands reversed, narrow grip, pulled to stomach
End of superset; resume normal sets
Wide-Grip Lat Pulldown
3 sets of 10 reps - subbed kipping pullups
One-Arm Dumbbell Row
3 sets of 8 reps (40-45-50)
Hammer Strength Lat Pull
3 sets of 10 reps (53-54.25-55.5)
cobbled together rig pulling weight over pullup bar
Hyperextensions (Back Extensions)
3 sets of 8 reps
Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)
Sunday, September 25, 2011
09/25 WOD
Shoulders/cardio day. Feet still a bit tender so skipped cardio. Legs pretty torched from legs and box work from previous days.
Smith Machine Military Press (standard barbell press in front of head)
1 warm-up set, 3 sets of 10 reps 65-75-80
Superset:
Upright Dumbbell Rows
3 sets of 10 reps 30-35-40
Standing Dumbbell Military Press
3 sets of 10 reps 30-30-30
End of superset; resume normal sets
Incline Bench Front Dumbbell Delt Raises
3 sets of 10 reps 15-20-20
Rear Delt Cable Flyes - no sub skipped
3 sets of 10 reps
Lateral Raise
3 sets of 10 reps 20-20-20
Rear Delt Raise
3 sets of 10 reps 20-25-30
Shoulders toasty. Looking forward to a rest day here soon...
Warmup: shoulder mobility stuff only
Smith Machine Military Press (standard barbell press in front of head)
1 warm-up set, 3 sets of 10 reps 65-75-80
Superset:
Upright Dumbbell Rows
3 sets of 10 reps 30-35-40
Standing Dumbbell Military Press
3 sets of 10 reps 30-30-30
End of superset; resume normal sets
Incline Bench Front Dumbbell Delt Raises
3 sets of 10 reps 15-20-20
Rear Delt Cable Flyes - no sub skipped
3 sets of 10 reps
Lateral Raise
3 sets of 10 reps 20-20-20
Rear Delt Raise
3 sets of 10 reps 20-25-30
Shoulders toasty. Looking forward to a rest day here soon...
Warmup: shoulder mobility stuff only
Saturday, September 24, 2011
09/24 WOD
Arms/abs/cardio day... Another epic.
Barbell Curl
3 sets of 10 reps 55-65-67.5
Superset:
Overhead Cable Curl (subbed preacher curl)
3 sets of 10 reps 20-20-20 (dumbbells)
Cable Hammer Curls - Rope Attachment (subbed single kettlebell two hands)
3 sets of 10 reps 35-35-35
End of superset; resume normal sets
Alternate Hammer Curl
3 sets of 10 reps 25-25-25
Bench or Parallel Bar Dips - did parallel bar dips
3 sets of 15 reps
Skullcrushers
3 sets of 10 reps 45-50-50
Seated Triceps Press
3 sets of 10 reps 30-35-40
Triceps Pushdown - Rope Attachment (done on pullup rig, tons of friction)
3 sets of 10 reps 26-26-26
Air Bike
3 sets of 25 reps
Jackknife Sit-Up
3 sets of 10 reps
Hanging Leg Raise (or roman chair)
3 sets of 10 reps (last set knees to elbows)
30 minutes of cardio was stepping up on a 16" box. Mind numbing but feet and knees a bit tender. Did approximately 600 step ups. Legs should feel that.
Warmup: 500 singleunders, shoulder mobility stuff
Barbell Curl
3 sets of 10 reps 55-65-67.5
Superset:
Overhead Cable Curl (subbed preacher curl)
3 sets of 10 reps 20-20-20 (dumbbells)
Cable Hammer Curls - Rope Attachment (subbed single kettlebell two hands)
3 sets of 10 reps 35-35-35
End of superset; resume normal sets
Alternate Hammer Curl
3 sets of 10 reps 25-25-25
Bench or Parallel Bar Dips - did parallel bar dips
3 sets of 15 reps
Skullcrushers
3 sets of 10 reps 45-50-50
Seated Triceps Press
3 sets of 10 reps 30-35-40
Triceps Pushdown - Rope Attachment (done on pullup rig, tons of friction)
3 sets of 10 reps 26-26-26
Air Bike
3 sets of 25 reps
Jackknife Sit-Up
3 sets of 10 reps
Hanging Leg Raise (or roman chair)
3 sets of 10 reps (last set knees to elbows)
30 minutes of cardio was stepping up on a 16" box. Mind numbing but feet and knees a bit tender. Did approximately 600 step ups. Legs should feel that.
Warmup: 500 singleunders, shoulder mobility stuff
Friday, September 23, 2011
09/23 WOD
Big legs day. No leg press so ended up doing tons o' squats. Legs will feel this as I skipped the last leg workout so it has been awhile. Another epic workout, finished at 12:20am... :(
Leg Extensions
2 warm-up sets with lighter weight for 30 reps
18-26 (kettlebells on foot, single leg, 15 reps per leg)
Wide Stance Barbell Squat
2 lighter sets of 15 reps, 2 heavier sets to failure
95-105-125-145 (didn't go to failure on the last two - thought I might but didn't)
Leg Press
4 sets of 8 reps
(shoulder width stance)
Subbed more squats: 155-165-175-180
Walking Barbell Lunge
3 sets of 20 reps, baby steps
Did 10 reps per leg, went light to start thought legs were toast, 45-65-85
Barbell Step Ups
3 sets of 10 reps
Stepped onto a 16" box, 45-65-85
Plie Dumbbell Squat
3 sets of 15 reps
Basically a sumo squat but holding a dumbbell, 40-45-53 (last set kettlebell)
Standing Calf Raises
3 sets of 20 reps, last set to failure
155-15-170 feel the burn!
Donkey Calf Raises
3 sets of 20 reps, last set to failure
No partner to ride on my back, so did more standing calf raises, 170-170-170
Warmup: 500 singleunders
Leg Extensions
2 warm-up sets with lighter weight for 30 reps
18-26 (kettlebells on foot, single leg, 15 reps per leg)
Wide Stance Barbell Squat
2 lighter sets of 15 reps, 2 heavier sets to failure
95-105-125-145 (didn't go to failure on the last two - thought I might but didn't)
Leg Press
4 sets of 8 reps
(shoulder width stance)
Subbed more squats: 155-165-175-180
Walking Barbell Lunge
3 sets of 20 reps, baby steps
Did 10 reps per leg, went light to start thought legs were toast, 45-65-85
Barbell Step Ups
3 sets of 10 reps
Stepped onto a 16" box, 45-65-85
Plie Dumbbell Squat
3 sets of 15 reps
Basically a sumo squat but holding a dumbbell, 40-45-53 (last set kettlebell)
Standing Calf Raises
3 sets of 20 reps, last set to failure
155-15-170 feel the burn!
Donkey Calf Raises
3 sets of 20 reps, last set to failure
No partner to ride on my back, so did more standing calf raises, 170-170-170
Warmup: 500 singleunders
Thursday, September 22, 2011
09/22 WOD
Chest/Abs/Cardio-a-gogo. This was a pretty tough one. Lot of volume. And again things took forever. Chest related work is pretty slim in CrossFit, so this is a fair amount of work.
Wide-Grip Barbell Bench Press
5 sets of 8 reps
(1 warm-up set, 3 reg sets, 1 set of negatives)
95-135-155-165-95 (10 count on the negative)
Pushups (Wide Hand Positions)
3 sets of 15 reps
Cable Crossover
3 sets of 10 reps
Subbed flat bench flyes: 25-35-35
Smith Machine Incline Bench Press
3 sets of 10 reps
Bench press on incline (probably too steep and about killed myself on this): 95-95-95
Side-to-Side Pushups
3 sets of 10 reps
Used a 45# plate between and alternated side to side with a more explosive move across the bumper plate.
Superset: (goofed again and did all the ab stuff as a giant superset)
Toe Touchers
3 sets of 20 reps
Crunches
3 sets of 20 reps
(legs straight in the air)
Knee/Hip Raise On Parallel Bars (subbed hanging Roman chair leg lifts)
3 sets of 10 reps
Cable Crunch (rigged up a contraption on my pullups bar weighted it with 35#, lots of friction)
3 sets of 10 reps
Okay, ran another 30 minutes on the treadmill. This time upped the pace but still was slow. Total distance 5K.
Warmup: 500 barefoot singleunders
Wide-Grip Barbell Bench Press
5 sets of 8 reps
(1 warm-up set, 3 reg sets, 1 set of negatives)
95-135-155-165-95 (10 count on the negative)
Pushups (Wide Hand Positions)
3 sets of 15 reps
Cable Crossover
3 sets of 10 reps
Subbed flat bench flyes: 25-35-35
Smith Machine Incline Bench Press
3 sets of 10 reps
Bench press on incline (probably too steep and about killed myself on this): 95-95-95
Side-to-Side Pushups
3 sets of 10 reps
Used a 45# plate between and alternated side to side with a more explosive move across the bumper plate.
Superset: (goofed again and did all the ab stuff as a giant superset)
Toe Touchers
3 sets of 20 reps
Crunches
3 sets of 20 reps
(legs straight in the air)
Knee/Hip Raise On Parallel Bars (subbed hanging Roman chair leg lifts)
3 sets of 10 reps
Cable Crunch (rigged up a contraption on my pullups bar weighted it with 35#, lots of friction)
3 sets of 10 reps
Okay, ran another 30 minutes on the treadmill. This time upped the pace but still was slow. Total distance 5K.
Warmup: 500 barefoot singleunders
Wednesday, September 21, 2011
09/21 WOD
Back and cardio day! Cardio? Man, problem with this methodology is it takes forever to get these workouts done. Who has time for 2 hours in the gym? Yuck. Oh well, I'm still sticking with it and we'll see how things end up after 12 weeks.
Wide grip overhand pull-ups, 3x10: strict pull-ups
Supersets (I goofed on these, did each set of two in supersets vs. the first set of two only)
Bent-over barbell row, 3x8: 65-75-85
Seated cable row, 3x8: subbed bent over row with hands reversed, narrow grip, pulled to stomach 65-75-85
Wide grip lat pull-down, 3x10: subbed kipping pull-ups
One-armed row, 3x8: 35-40-40
Hammer strength pull-downs, 3x10 35-53-53 (in my pullup bar rig with big time friction)
Back extensions, 3x8: 0-10-20 (plate held behind head)
Did 30 minutes on the treadmill very slowly. Haven't run in a long time. Probably shouldn't have worn VFF's... Ran 2.25 miles.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)
Wide grip overhand pull-ups, 3x10: strict pull-ups
Supersets (I goofed on these, did each set of two in supersets vs. the first set of two only)
Bent-over barbell row, 3x8: 65-75-85
Seated cable row, 3x8: subbed bent over row with hands reversed, narrow grip, pulled to stomach 65-75-85
Wide grip lat pull-down, 3x10: subbed kipping pull-ups
One-armed row, 3x8: 35-40-40
Hammer strength pull-downs, 3x10 35-53-53 (in my pullup bar rig with big time friction)
Back extensions, 3x8: 0-10-20 (plate held behind head)
Did 30 minutes on the treadmill very slowly. Haven't run in a long time. Probably shouldn't have worn VFF's... Ran 2.25 miles.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)
Sunday, September 18, 2011
09/18 WOD
Shoulders and abs day. Not a whole lot of time so did quick warmup and went for it.
3x10 rep scheme
Seated dumbbell press: 35 - 40 - 45(7) + 40(3)
Rear delt cable flyes (subbed seated bent over rear delt raise): 20 - 25 - 25
Dumbbell front raise: 20 - 20 - 20
Seated Arnold press: 35 - 35 - 35
Dumbbell lateral raise: 20 - 20 - 20
Seated bent over rear delt raise: 20 - 25 - 25
Crunches (subbed GHD sit-ups)
Roman chair leg raise (subbed knees to elbows)
Oblique crunches: on Abmat
Warmup: 500 singleunders, shoulder mobility stuff
3x10 rep scheme
Seated dumbbell press: 35 - 40 - 45(7) + 40(3)
Rear delt cable flyes (subbed seated bent over rear delt raise): 20 - 25 - 25
Dumbbell front raise: 20 - 20 - 20
Seated Arnold press: 35 - 35 - 35
Dumbbell lateral raise: 20 - 20 - 20
Seated bent over rear delt raise: 20 - 25 - 25
Crunches (subbed GHD sit-ups)
Roman chair leg raise (subbed knees to elbows)
Oblique crunches: on Abmat
Warmup: 500 singleunders, shoulder mobility stuff
Friday, September 16, 2011
09/16 WOD
Chest and triceps - arguably the toughest day (although the leg triplet - squats, walking lunge, and single leg deadlifts is pure evil). Pushups even weighted ones are too easy for me. So I subbed bench press instead - that torched me for a lot of the remaining weights I think...
Bench press: 135 - 155 - 165
Incline dumbbell press: 40 - 40 - 40
Flat bench flyes: 25 -25 - 35
Decline flyes: 25 - 25 - 25
Bench/bar dips: ring dips substituted had to partition
Lying barbell triceps extension: 55 - 55 - 45
Dumbbell triceps kickback: 25 - 25 - 25
Overhead two handed triceps extensions: 25 -35 - 35
Arms are goner...
Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#)
Bench press: 135 - 155 - 165
Incline dumbbell press: 40 - 40 - 40
Flat bench flyes: 25 -25 - 35
Decline flyes: 25 - 25 - 25
Bench/bar dips: ring dips substituted had to partition
Lying barbell triceps extension: 55 - 55 - 45
Dumbbell triceps kickback: 25 - 25 - 25
Overhead two handed triceps extensions: 25 -35 - 35
Arms are goner...
Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#)
Thursday, September 15, 2011
09/15 WOD
Back and biceps day - Yay get to mix in some strict pullups!
3x10 rep scheme
Hammer strength lat pull: subbed my funky rig with straps and a kettlebell 40 - 45 - 53
Wide grip lat pulldown: subbed strict pullups
Seated narrow grip cable rows: subbed bent over rows with hands reversed and pulled to stomach 85 - 95 - 105
T-Bar row: 70 - 85 - 95
Back extensions: on GHD
Barbell curl: 65 - 67.5 - 70
Incline dumbbell curl: 20 - 20 - 20
Alternate hammer curl: 25 - 25 - 25
Can't wait until someone asks me, "which way to the beach?". :)
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips)
3x10 rep scheme
Hammer strength lat pull: subbed my funky rig with straps and a kettlebell 40 - 45 - 53
Wide grip lat pulldown: subbed strict pullups
Seated narrow grip cable rows: subbed bent over rows with hands reversed and pulled to stomach 85 - 95 - 105
T-Bar row: 70 - 85 - 95
Back extensions: on GHD
Barbell curl: 65 - 67.5 - 70
Incline dumbbell curl: 20 - 20 - 20
Alternate hammer curl: 25 - 25 - 25
Can't wait until someone asks me, "which way to the beach?". :)
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips)
Wednesday, September 14, 2011
09/14 WOD
What week is this? Is it time to get back to CrossFit? Unfortunately a long way to go still. Seeing some results though so that is at least a good thing. And have gained some weight!
Legs day, 3x10 rep scheme
Leg extension (kettlebell looped on foot, leg on stool): 35 - 35 - 53
Squats: 155 - 170 - 180
Walking barbell lunge: 75 - 90 - 100
Single leg barbell deadliest: 75 - 85 - 87.5
Lying leg curls: subbed GHD reverse hypers (assisted)
Standing calf raises (2x): 185 - 195 - 205 - 205 - 215 - 225
Low back was sore from the previous day of grouting. Seriously? Grouting hurt my back? So I may have gained some mass but my functional fitness has suffered it appears. :(
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips)
Legs day, 3x10 rep scheme
Leg extension (kettlebell looped on foot, leg on stool): 35 - 35 - 53
Squats: 155 - 170 - 180
Walking barbell lunge: 75 - 90 - 100
Single leg barbell deadliest: 75 - 85 - 87.5
Lying leg curls: subbed GHD reverse hypers (assisted)
Standing calf raises (2x): 185 - 195 - 205 - 205 - 215 - 225
Low back was sore from the previous day of grouting. Seriously? Grouting hurt my back? So I may have gained some mass but my functional fitness has suffered it appears. :(
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@45#, ring dips)
Sunday, September 11, 2011
09/11 WOD
Okay new day back to evening working out and caught up on a teeny bit of sleep. Shoulders and abs day. Felt so much better out there today. Need to fill out my dumbbell set with a 30 and 40 pounders.
3x10 rep scheme
Seated dumbbell press 25 - 35 - 45(5)/35(5)
Rear delt cable flyes (subbed seated bent over rear delt raise) 15 - 20 - 25
Dumbbell front raise 15 - 20 - 20
Seated Arnold press 25 - 25 - 25
Dumbbell lateral raise 15 - 20 - 20
Seated bent over rear delt raise 20 - 20 - 25
Crunches (subbed GHD sit-ups)
Roman chair leg raise (subbed knees to elbows)
Oblique crunches (on abmat)
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
3x10 rep scheme
Seated dumbbell press 25 - 35 - 45(5)/35(5)
Rear delt cable flyes (subbed seated bent over rear delt raise) 15 - 20 - 25
Dumbbell front raise 15 - 20 - 20
Seated Arnold press 25 - 25 - 25
Dumbbell lateral raise 15 - 20 - 20
Seated bent over rear delt raise 20 - 20 - 25
Crunches (subbed GHD sit-ups)
Roman chair leg raise (subbed knees to elbows)
Oblique crunches (on abmat)
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
Saturday, September 10, 2011
09/10 WOD
Second leg day of the week, seems like legs haven't fully recovered. Oh well, let the fun begin! Unfortunately felt like crap doing a morning workout. Felt a little nauseous, not sure why. Lack of sleep could've been the culprit.
3x10 rep scheme
Leg extension (subbed single leg kettelebell looped on foot) 35 - 35 - 53
Wide stance barbell squat 155 - 165 - 175
Walking barbell lunge 75 - 85 - 95
Single leg barbell deadlifts 75 - 85 - 85
Lying leg curls (subbed GHD reverse hypers assisted)
Skipped calves... Happy to have made it as far as I did...
Warmup: 200 jumping jacks, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)
3x10 rep scheme
Leg extension (subbed single leg kettelebell looped on foot) 35 - 35 - 53
Wide stance barbell squat 155 - 165 - 175
Walking barbell lunge 75 - 85 - 95
Single leg barbell deadlifts 75 - 85 - 85
Lying leg curls (subbed GHD reverse hypers assisted)
Skipped calves... Happy to have made it as far as I did...
Warmup: 200 jumping jacks, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)
Thursday, September 8, 2011
09/08 WOD
Chest and triceps day. Legs still a teeny bit sore and low back too. But generally feeling okay, other than tired from not enough sleep. About fell asleep standing up at my daughter's Kung Fu lesson. Hmmm... I think that is a sign.
3x10 rep scheme, 80% weight (whatever)
Wide pushups: wore 20# vest and elevated hands and feet on bumper plates
Incline dumbbell press: 35 - 45 - 45
Flat bench flyes: 15 - 25 - 25
Decline flyes: 20 - 20 - 20
Bench or bar dips: subbed ring dips
Lying EZ bar triceps: subbed barbell - 45 - 55 - 55
Dumbbell triceps kickback: 15 - 15 - 15 (triceps about fried at this point)
Overhead two handed triceps extensions: 25 - 35 - 35
Cable one-arm triceps extension: (subbed two-arm with a cobbled together setup with a sling slung over two pullups bars and a kettlebell attached to one end and a PVC pipe on the other for the handle. Ton of friction, so weight is light 18 - 26 - 26
Yup, that was some serious triceps burn. I suspect those will be sore now for awhile. Chest not so bad, especially without the heavier loading of bench press.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#)
C/D: 1x10 pullups
3x10 rep scheme, 80% weight (whatever)
Wide pushups: wore 20# vest and elevated hands and feet on bumper plates
Incline dumbbell press: 35 - 45 - 45
Flat bench flyes: 15 - 25 - 25
Decline flyes: 20 - 20 - 20
Bench or bar dips: subbed ring dips
Lying EZ bar triceps: subbed barbell - 45 - 55 - 55
Dumbbell triceps kickback: 15 - 15 - 15 (triceps about fried at this point)
Overhead two handed triceps extensions: 25 - 35 - 35
Cable one-arm triceps extension: (subbed two-arm with a cobbled together setup with a sling slung over two pullups bars and a kettlebell attached to one end and a PVC pipe on the other for the handle. Ton of friction, so weight is light 18 - 26 - 26
Yup, that was some serious triceps burn. I suspect those will be sore now for awhile. Chest not so bad, especially without the heavier loading of bench press.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods: OHS@65#)
C/D: 1x10 pullups
Wednesday, September 7, 2011
09/07 WOD
Okay legs feeling that last workout. Happy for the heavier weights. Speaking of, I got some dumbbells off Craigslist so that is exciting! New toys!
Back and biceps day. Same rep scheme, 3x10, weight supposed to be 80%
Hammer strength lat pull - don't have a lat pull down machine so tried some crazy version of hanging from rings and elevating feet on a stool. Don't think it mimicked the same move and fried my back for the next exercise (pullups)
Wide grip lat pulldown - strict pullups
Seated narrow grip cable pulls - bent over row with close underhanded grip - 75 - 85 - 95
T bar row - this was comical as I was actually picking up the entire bar with load - 50 - 70 - 95
Back extensions (on GHD)
Barbell curl - 55 - 65 - 65
Incline dumbbell curl - 20 - 20 - 20
Alternating hammer curl - 25 - 25 - 25
Low back is feeling pretty tired after the last two days. But otherwise feel pretty good.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
Back and biceps day. Same rep scheme, 3x10, weight supposed to be 80%
Hammer strength lat pull - don't have a lat pull down machine so tried some crazy version of hanging from rings and elevating feet on a stool. Don't think it mimicked the same move and fried my back for the next exercise (pullups)
Wide grip lat pulldown - strict pullups
Seated narrow grip cable pulls - bent over row with close underhanded grip - 75 - 85 - 95
T bar row - this was comical as I was actually picking up the entire bar with load - 50 - 70 - 95
Back extensions (on GHD)
Barbell curl - 55 - 65 - 65
Incline dumbbell curl - 20 - 20 - 20
Alternating hammer curl - 25 - 25 - 25
Low back is feeling pretty tired after the last two days. But otherwise feel pretty good.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
Tuesday, September 6, 2011
09/06 WOD
Okay, week three of this little experiment and yes! Things start increasing in intensity! Yes I'm weird that way... :)
Legs today, weights supposed to be 80% and rep scheme 3x10
Leg extension (single leg on stool with kettlebell on foot): 35#
Squats: 155# - 155# - 165#
Walking barbell lunge - 45# - 65# - 75#
Single leg barbell deadlift - 75#
Lying leg curls (GHD reverse hypers): assisted, rd 2 100% negatives, assisted
Seated calf raises: 160# - 182# - 182#
Standing calf raises: 185# - 185# - 195#
Squats then lunges then single leg deadlifts just torched my glutes! Interesting doing those single leg deadlifts. Completely different animal. Need to move up in weight on leg extensions and squats. Legs are tired. Did everything in VFF's... :)
Continued with the CF Kids for the neighborhood - daughter tore it up again with the fastest time of all the kids (15-12-9 OHS w/7.5# bar, full release burpees). And scored some dumbbells today too!
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
C/D: 3x15 GHD situps
Legs today, weights supposed to be 80% and rep scheme 3x10
Leg extension (single leg on stool with kettlebell on foot): 35#
Squats: 155# - 155# - 165#
Walking barbell lunge - 45# - 65# - 75#
Single leg barbell deadlift - 75#
Lying leg curls (GHD reverse hypers): assisted, rd 2 100% negatives, assisted
Seated calf raises: 160# - 182# - 182#
Standing calf raises: 185# - 185# - 195#
Squats then lunges then single leg deadlifts just torched my glutes! Interesting doing those single leg deadlifts. Completely different animal. Need to move up in weight on leg extensions and squats. Legs are tired. Did everything in VFF's... :)
Continued with the CF Kids for the neighborhood - daughter tore it up again with the fastest time of all the kids (15-12-9 OHS w/7.5# bar, full release burpees). And scored some dumbbells today too!
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
C/D: 3x15 GHD situps
Friday, September 2, 2011
09/02 WOD
Shoulders and day, repeat of day 4. Felt pretty good, looking forward to increased intensity. Am already starting to see some different development, especially in the chest. Also noticing some range of motion and flexibility though being limited.
Again 3x12, 60% weight
Seated dumbbell press (subbed barbell), 45-65-65
Front delt raise to a "T", 10#
Side lateral raise, 10#
Seated bent over rear delt fly, 10#
Exercise ball crunches (subbed GHD situps)
Air bike - subbed rotations with 10# med ball while on GHD
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
Again 3x12, 60% weight
Seated dumbbell press (subbed barbell), 45-65-65
Front delt raise to a "T", 10#
Side lateral raise, 10#
Seated bent over rear delt fly, 10#
Exercise ball crunches (subbed GHD situps)
Air bike - subbed rotations with 10# med ball while on GHD
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips)
Thursday, September 1, 2011
09/01 WOD
Legs and calves, day three repeat. Soon the phases are supposed to ramp up, looking forward to the increased intensity.
Again weights supposed to be 60#, rep scheme 3 sets of 12.
Leg press (substituted regular squats A2G), 135#
Leg extensions (kettlebell looped on foot, sat on stool), 26#
Sumo barbell squat, 95#
Seated leg curl (subbed GHD reverse hypers assisted and negatives)
Standing calf raises, 115#, 135#, 135#
Seated calf raises, 135#
Legs were pretty beat up after the last time I did this workout. Felt pretty good this time, probably could've increased the weight some on both squats.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 10 squats @45#
C/D: 3x10 GHD situps
Again weights supposed to be 60#, rep scheme 3 sets of 12.
Leg press (substituted regular squats A2G), 135#
Leg extensions (kettlebell looped on foot, sat on stool), 26#
Sumo barbell squat, 95#
Seated leg curl (subbed GHD reverse hypers assisted and negatives)
Standing calf raises, 115#, 135#, 135#
Seated calf raises, 135#
Legs were pretty beat up after the last time I did this workout. Felt pretty good this time, probably could've increased the weight some on both squats.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), 10 squats @45#
C/D: 3x10 GHD situps
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