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  #1861  
Old 12 July 2012, 17:07
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worked out a few times this week-walk/jog on treadmill x 2
weights-hit the overall body stuff
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  #1862  
Old 12 July 2012, 18:35
brownmajik brownmajik is offline
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Quick 1000m pool swim before work.
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  #1863  
Old 12 July 2012, 22:00
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2200m+ altitude.

For time: 70 Burpees/60 Sit-ups/50 Kettlebell swings, 1.5 poods/40 Pull-ups/30 Handstand push-ups

Sub'd 50lb dumbbell for the 1.5 pood, the 100lb plate on a Paramount lat pulldown machine for the pullups and hung my toes on the horizontal arm of a treadmill.

19 min, 03 sec....
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  #1864  
Old 13 July 2012, 15:25
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Run 10 mins + 2min Max Pushups(97) + run 10 mins + 2 min max crunches (160). Covered about 2.2 miles in the runs. Going to be doing random pushups and pullups during work tonight.
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  #1865  
Old 14 July 2012, 09:08
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Took a few days off for travel, so felt like breaking myself off. Did a ladder workout with the following:

2-4-6-8-10-8-6-4-2
Powercleans with 135lbs
Clapping Pullups
Clapping Pushups
V-ups (starting at 10, 12, 14...)
Dumbell Crawl for 25m with 40lbs

Took about 36 minutes- Then did the following:
3 x sets/rounds
Weighted situps x 10 with 45lbs
Plank for 30 seconds
Russian twists with 25lbs

Neck exercises: "Yes/No's" for 150 reps total.
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  #1866  
Old 14 July 2012, 09:23
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17.1 mile road bike in 01:10:21
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  #1867  
Old 14 July 2012, 14:36
brownmajik brownmajik is offline
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Helped my bro move into his new place in Imperial Beach. Does that count? Together we moved a two bedroom from one place to the other in 5 hours. Great workout.
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  #1868  
Old 14 July 2012, 17:38
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Join Date: Feb 2008
Location: SE US
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Workout: Transmutation Week 3 Workout 4

Weight: 176lbs


warmup - pushups, forward bends, band stretching, foam rolling


Squat (90%) -

45lbs x 5 x 2
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
265lbs x 2
265lbs x 2
265lbs x 2 video
265lbs x 2
265lbs x 2


Pause Squats (RPE, 3 seconds in hole) -

225lbs x 3 (+10lbs)
225lbs x 3 (+10lbs)
225lbs x 3 (+10lbs)


Pause Front Squats (RPE 8, 3 seconds in hole) -

135lbs x 5
185lbs x 3 (+10lbs)
185lbs x 3 (+10lbs)
185lbs x 3 (+10lbs)


Abs x 120 reps

Video


Comments:

Squatting went really well today, especially considering my sleep patterns are all jacked up. We're running a big DWI campaign this week and I've been getting to be about 7am, grabbing a few hours of sleep, and then trying to hit the gym. Actually managed to get about 6hrs today. Felt like I could have hit all my working sets for sets of 3. Not bad.
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  #1869  
Old 15 July 2012, 14:16
RN47 RN47 is offline
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Warm Up:
10 minute KB complex with 35lbs
- Left Arm Swings
- Right Leg Lunges
- Right Arm Swings
- Left Leg Lunges
- Left side clean/press
- Slasher/Halo
- Right side clean/press
- Slasher/Halo
- Figure 8s x 2 minutes

2) Find 1 RM for Standing Military Press

3) 6 Rounds of 3 x Military Press with 70-80% 1RM
10 meters of lunges with 50lbs dumbbell each earm

4) 5 Rounds of
5 x Curtis Ps with 95lbs barbell
10 x pullups

5) 30 x 5m sprints back/forth = one

This entire workout sucked.
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  #1870  
Old 15 July 2012, 23:41
hunteran hunteran is offline
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Thursday: 6.49 miles in 45 minutes (6:56 pace)

Today: 13.17 miles in 1:33:47 (7:07 avg). First 6.66 miles at 7:16 pace, next 5.96 miles at 6:59 pace, last .55 miles at 6:48 pace.
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  #1871  
Old 16 July 2012, 00:25
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Semi-rest day
1 mile warm-up
Hill Sprints
Pull-ups.
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  #1872  
Old 16 July 2012, 10:52
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4x20 50lb kettlebell swings
4x20 90 lb dumbell squats
4 x10 pushups on 6 inch stands
1x20 50lb kettlebell deadlift
4x10 45lb dumbell shrug
2x 10 45lb dumbell curls
30 min

4x40 crunches w reverse crunches thrown in
8 min

1 miller lite, right now!
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  #1873  
Old 16 July 2012, 11:00
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Quote:
Originally Posted by hunteran View Post
Thursday: 6.49 miles in 45 minutes (6:56 pace)

Today: 13.17 miles in 1:33:47 (7:07 avg). First 6.66 miles at 7:16 pace, next 5.96 miles at 6:59 pace, last .55 miles at 6:48 pace.
Those are some blistering distance times IMHO, I hate running. :)
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  #1874  
Old 16 July 2012, 13:06
RN47 RN47 is offline
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After warmup:

50 x pullups/250m row
40 x knees to elbows/250m row
30 x windshield wipers/250m row
50 x airsquats/250m row
40 x jumping lunges/250m row
30 x frog hops(standing broad jumps)/250m row
20 x jump squats/250m row
50 x pushups/ 50 x arm haulers
40 x HSPU / 40 dips
30 x mountain climbers/ 30 burpees

None of the above was done unbroken (except bodyweight squats and pushups).
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  #1875  
Old 16 July 2012, 14:51
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Join Date: Feb 2008
Location: SE US
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Workout: Realization Week Workout 1

Weight: 175.6lbs (-.4lbs)


pushups, foam rolling, mobility


Squat (93%, 95%) -

45lbs x 5
135lbs x 5 x 2
185lbs x 3
225lbs x 1
245lbs x 1
275lbs x 1
275lbs x 1
280lbs x 1
280lbs x 1


Bench (93%, 95%) -

45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 2
225lbs x 1
240lbs x 1
240lbs x 1
245lbs x 1
245lbs x 1


Sumo DL (92,93,94,95%) -

135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 1
315lbs x 1
320lbs x 1
325lbs x 1
330lbs x 1 slow


Comments:

Lacking energy for this workout. Been getting off at daylight the last 4 days. Sleep patterns have been jacked up as we've had a DWI campaign over the week that has left much room for improvement on the recovery side. The speed on the lifts felt slow, though they all felt pretty good.
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  #1876  
Old 16 July 2012, 23:41
Dogwasher Dogwasher is offline
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Join Date: Jul 2009
Location: Texas
Posts: 645
AM: Pull Up Circuit, Leg Lifts, KB Press

PM: Suspension Push Ups, Turkish Get Ups, DB Floor Press
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  #1877  
Old 17 July 2012, 04:24
brownmajik brownmajik is offline
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This week:
Monday: 200m pool swim
Wed: 20mile bike
Friday: 5 mile ruck run in sand
Sunday: Fun swim (ocean) at either LaJolla, Coronado, Glorietta bay or Carlsbad, dunno yet. Wherever the wifey feels like hanging out.
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  #1878  
Old 17 July 2012, 17:49
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Definitely wish I lived near the ocean with the current heat wave. Some days at the beach sound fun.

Anyway: 3 max set pushups this morning 1. Incline = 60, 2. Normal = 75, 3. Incline = 75. About 3-4 min rest between sets.

Run: Set out to be 3.5 miles, definitely didn't hydrate properly beforehand for the 90-95 F it was outside. Got 3 miles in 29:53, rolled my ankle in what I can only assume was a gopher hole or maybe a meteorite impact in the field near my house, almost threw up. All in all a great run.
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  #1879  
Old 17 July 2012, 22:38
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Believeraz Believeraz is offline
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Location: Tilting at Windmills
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Haven't posted in a bit, but here was today's during lunch on a training day:
Run 3/4 mile
10 ring dips
20 kb cleans (53#)
30 hanging leg raises
40 pushups
50 squats
40 pushups
30 hanging leg raises
20 kb cleans
10 ring dips
run 3/4 mile. 24:02. Should have taken a rest day and didn't listen to my body. I was pretty much out of gas from the word "go". Nonetheless, it was a good workout.
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  #1880  
Old 17 July 2012, 23:54
Dogwasher Dogwasher is offline
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Back Squats and Push Ups
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