10 push up
Bench
1 set 15 115
3 sets 10 135
Incline dumbbell
3 sets 10 35
Decline bench machine
8 2 plates
2 x 8 80
Fly on cable cross over
10 20
2x 10 25
Tri rope ext
2x 35
42.5
Tri rope ext up
35
25 x2
Dips
Ab workout 1 three sets
Thursday, November 15, 2012
Back in the gym
Monday, July 23, 2012
23 July 2012
30 push press
500m row
20 push press
1000m row
10 push press
1500m row
2 mile run
100 push ups
100 flutter kicks
Monday, May 14, 2012
Monday, May 7, 2012
Friday, May 4, 2012
Thursday, May 3, 2012
03 May 2012
6 6 6 6 6 press 88 lbs
6 6 6 6 clean practice 88 lbs
10 10 10 shoulder shrugs 133 lbs
Met Con:
5 Man Maker's 20 lbs
10 Kettlebell Swings 30 KGs
15 Sit ups
20 Air squats
6 6 6 6 clean practice 88 lbs
10 10 10 shoulder shrugs 133 lbs
Met Con:
5 Man Maker's 20 lbs
10 Kettlebell Swings 30 KGs
15 Sit ups
20 Air squats
Wednesday, May 2, 2012
Tuesday, May 1, 2012
1 May 2012
Morning:
Death by 25 meters (out on 11th round)
1 minute each (4 rounds):
push ups
pull ups
plank
air squats
break
Afternoon:
10 KB press 35 lbs
10 KB shrug/clean lift 55 lbs
10 KB one arm (right) front raise
10 KB one arm (left) front raise
10 KB both side arm raise
Met Con:
4 rounds for time of: (15:00)
5 man maker's 20 lbs
25m KB carry
15 2' box jumps
25m KB carry
Death by 25 meters (out on 11th round)
1 minute each (4 rounds):
push ups
pull ups
plank
air squats
break
Afternoon:
10 KB press 35 lbs
10 KB shrug/clean lift 55 lbs
10 KB one arm (right) front raise
10 KB one arm (left) front raise
10 KB both side arm raise
Met Con:
4 rounds for time of: (15:00)
5 man maker's 20 lbs
25m KB carry
15 2' box jumps
25m KB carry
Monday, April 30, 2012
30 Apr 2012
5 mile run: < 38:00
Dead Lift Max: 130 kilos
Practiced cleans
800m row with gas mask (4 minutes)
Dead Lift Max: 130 kilos
Practiced cleans
800m row with gas mask (4 minutes)
Wednesday, April 25, 2012
Fitness Goals
100 push ups in 2 minutes
100 sit ups in 2 minutes
5 mile run in 35 minutes
6 mile ruck in 1 hour and 10 minutes
20 pull ups, dead hang
100 sit ups in 2 minutes
5 mile run in 35 minutes
6 mile ruck in 1 hour and 10 minutes
20 pull ups, dead hang
25 Apr 2012
New workout partner taught me something new. It's a take on the 5/3/1 for strength building. What you do is find your max on an event (today we did squats). The formula for figuring out what weight to do is this:
(Max weight)*(.90)=3 Rep Max (3RM)
3RM*(.80)=5 reps
3RM*(.85)=5 reps
3RM*(.90)=3 reps
3RM*(.90)=as many reps as possible. If you get more than five, it's time to up the previous weights.
For my squats it was: 190 max
190*(.90)=171
171*(.80)=137
171*(.85)=145
171*(.90)=155
As this is not exact science, just round off to wherever it's easiest to make the weight.
Squats:
5 reps 132 lbs (60 kilos)
5 reps 65 kilos
3 reps 70 kilos
5 reps 70 kilos (burnout)
Elke workout. Suppose to be 5 rounds for time, but I only did 3 because it is a killer.
10 squats (85% body weight)
5 man makers (ridiculously tough) 15lbs
500m row
3 rounds 16:26
The weights are adjustable based on fitness.
Tuesday, April 24, 2012
24 Apr 2012
3 rounds
Round 1:
15 front squat press
30 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
20 medicine wall ball throw
25m tire flip
5 minutes Jacobs ladder
Round 2:
12 front squat press
25 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
15 medicine wall ball throw
25m tire flip
4 minutes Jacobs ladder
Round 3:
10 front squat press
20 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
10 medicine wall ball throw
25m tire flip
3 minutes Jacobs ladder
Round 1:
15 front squat press
30 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
20 medicine wall ball throw
25m tire flip
5 minutes Jacobs ladder
Round 2:
12 front squat press
25 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
15 medicine wall ball throw
25m tire flip
4 minutes Jacobs ladder
Round 3:
10 front squat press
20 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
10 medicine wall ball throw
25m tire flip
3 minutes Jacobs ladder
Tuesday, April 17, 2012
17 Apr 2012
3 rounds:
1st round:
15 clean press 88#
15 kettle bell swings 25#
30 24" box jumps
50 meter sled push 90# + sled weight
5 minutes Jacob's ladder
2nd round:
12 clean press 88#
12 kettle bell swings 25#
25 24" box jumps
50 meter sled push 90# + sled weight
4 minutes Jacob's ladder
3rd round:
10 clean press 88#
10 kettle bell swings 25#
20 24" box jumps
50 meter sled push 90# + sled weight
3 minutes Jacob's ladder
Should take less than an hour to finish.
Then I went for a 45 minute spin class.
Monday, April 16, 2012
16 Apr 2012
4 rounds of:
10 bench press
10 fly's
10 push ups
3 rounds of:
10 V-ups with bench press (bench up with legs touching bar; bench down with legs going down)
10 2-count flutter kicks with bench (hold bar above head and stabilize bar)
10 reverse crunches with bench
10 bench press with legs straight out
2 rounds of:
10 dumb bell press (5 right hand, 5 left hand, 5 together)
10 dumb bell incline
1 round of:
Push ups (AMAP) using dumb bells and at the top of the push up, pull the weights to your chest (one at a time)
Wednesday, March 14, 2012
14 Mar 2012
PT Test
55 Push ups - 77
77 Sit ups - 96
12:54 2 mile - 100
Score: 273
55 Push ups - 77
77 Sit ups - 96
12:54 2 mile - 100
Score: 273
Tuesday, March 6, 2012
6 Mar 2012
Afternoon workout:
Bench press 135 pounds 10 10 10
Incline press 45 pounds each arm (machine) 8 6 6
Decline press 45 pounds each arm (machine) 10 10; 55 10
Tricep pull downs (machine) 50 pounds 10 10 10 10
1 mile 6 minutes on treadmill
Wednesday, February 29, 2012
29 Feb 2012
Dumbbell press: 40 lbs 10 10 10
Decline press: 80 lbs 12 12 12 (machine)
Incline press: 65 lbs 10 10 10 (machine)
Triceps: 110 lbs 12 12 12 (machine)
Butterflies: 25 lbs 10 10 10 (dumbbells)
Ab Workout (for time)
20 crunches
25 4-count flutter kicks
15 right crunches
15 left crunches
25 4-count bicycle
25 twist things
10:07 (last time: 10:25; -:18)
Saturday, February 18, 2012
18 Feb 2012
Cindy
As many rounds in 20 minutes of:
5 pull ups
10 push ups
15 air squats
12 rounds
Tuesday, February 7, 2012
7 Feb 2012
14 13 14 16 15 13 12 13 = 110 push ups. One minute rest between sets.
Tuesday, January 31, 2012
31 Jan 2012
PT Test
49 Push ups - 70
74 Sit ups - 92
13:26 2 mile - 94
Score: 256
I went down 20 points from my last PT test with 12 points being from push ups. I kind of expected that since my hand was broken and I've been trying to get back into shape. Those 49 push ups were pretty tough, I was really grinding them out. I've got a lot of work to do. I was off pace on my sit ups and ran out of energy a little earlier than expected. I'm usually at 38-40 sit ups at the 1 minute mark, but I was at around 46-48. Not having run in awhile, I was pretty satisfied with my run time.
I tried climbing a rope and apparently climbing is either a perishable skill or my hand still hurts occasionally and climbing rope is one of those occasions.
49 Push ups - 70
74 Sit ups - 92
13:26 2 mile - 94
Score: 256
I went down 20 points from my last PT test with 12 points being from push ups. I kind of expected that since my hand was broken and I've been trying to get back into shape. Those 49 push ups were pretty tough, I was really grinding them out. I've got a lot of work to do. I was off pace on my sit ups and ran out of energy a little earlier than expected. I'm usually at 38-40 sit ups at the 1 minute mark, but I was at around 46-48. Not having run in awhile, I was pretty satisfied with my run time.
I tried climbing a rope and apparently climbing is either a perishable skill or my hand still hurts occasionally and climbing rope is one of those occasions.
Monday, January 23, 2012
23 Jan 2012
Now that my hand is healed I get to start working out again. Also, I should start getting money for food so I can start this paleo diet. So today, getting back into working out:
Tabata* push ups - 95 total.
Ab workout:
3 rounds of (for time):
20 crunches
25 4-count flutter kicks
15 right crunches
15 left crunches
25 4-count bicycles
25 4-count twister things
*Tabata - 8 rounds of 20 seconds (max) work, 10 seconds rest. 4:00 minutes total time.
Subscribe to:
Posts (Atom)