I missed my run yesterday due to rain. I might try to make this up sometime this upcoming week as a morning workout, followed by an easier workout during the day.
I did finish my box today though and was able to do my box jump and KB workout. I kinda skipped my regular warm-up and just did 10 box jumps to warm-up.
Afterward, I completed the following:
50 box jumps, no rest
50 KB Snatch, 25 w/ each hand
25 two hand swings
25 right hand swings
25 left hand swings
5 second static KB hold to the front (shoulder height) each hand
20 second static KB hold to front, both hands
15 Military Press (each hand)
This workout worked up a sweat and I can feel it in my lower back, thighs and shoulders.
Sunday, August 30, 2009
Friday, August 28, 2009
Day 31 - Dead Lifts 5,5,5,5,5
I started with 135# and worked up in intervals of 50 and 40 pounds alternating:
135
185 (~bodyweight)
225
275 (~1.5bodyweight)
315
This just made things easier - add 2x25#, remove - add 2x45#. I think I'll work with heavier deadlifts more often - like bodyweight and 1.5x bodyweight. Since Linda required 1.5x bodyweight as rx'd (prescsribed) - and I had trouble with the 315 - I only got 3 reps in. In fact, it took me 3 attempts to get it off the ground originally - I ended up having to change my grip up using 1 overhand 1 underhand. I had to switch which hand did which after 2 reps and couldn't get 4 in.
After my failure to complete 5 reps of 315, I backed it down to 275 and again did 5 reps of that. Total 28 reps - 6420# total. I currently weight in at 182 - so I'll consider 180 to be BW and 270 to be 1.5xBW.
135
185 (~bodyweight)
225
275 (~1.5bodyweight)
315
This just made things easier - add 2x25#, remove - add 2x45#. I think I'll work with heavier deadlifts more often - like bodyweight and 1.5x bodyweight. Since Linda required 1.5x bodyweight as rx'd (prescsribed) - and I had trouble with the 315 - I only got 3 reps in. In fact, it took me 3 attempts to get it off the ground originally - I ended up having to change my grip up using 1 overhand 1 underhand. I had to switch which hand did which after 2 reps and couldn't get 4 in.
After my failure to complete 5 reps of 315, I backed it down to 275 and again did 5 reps of that. Total 28 reps - 6420# total. I currently weight in at 182 - so I'll consider 180 to be BW and 270 to be 1.5xBW.
Thursday, August 27, 2009
300 - Day 29 & 30
Schedule for this week:
Day 29 - Rest
Day 30 - Rest
Day 31 - Dead lifts - 5,5,5,5,5 - increasing weight
Day 32 - 1600m Run Time trial + 2X800m
Day 33 - KB, Box Jumps, at home bodyweight
Day 34 - Floor Wipers (50), Burpees (50), Hanging Leg Raises (50), Push-Ups (50)
Day 35 - "Jackie" - 1000m Row, 50 45# Thrusters, 30 Pull-Ups - timed
On my rest days, I have worked on the frog stance - accomplishing first a 23 second hold, then a 34 second hold. 34 seconds is my current record. Also attempted without the dumbbells - only 8 seconds - I'll have to work on that.
Oh - strike that - I just tried another frog stance, inspired by the fact that I was blogging about it and beat my record. 43 seconds. Followed by a 44 second ab cramp. Ow.
I had originally planned on the Dead Lifts for today - but my legs are still sore from the 270 bodyweight squats. I'm still quite surprised at how effective 20 minutes of bodyweight exercises can be. Shoulders, traps, pecs and legs are still sore.
Anyway - I'll post the results tomorrow and try to get my next week or two up.
Day 29 - Rest
Day 30 - Rest
Day 31 - Dead lifts - 5,5,5,5,5 - increasing weight
Day 32 - 1600m Run Time trial + 2X800m
Day 33 - KB, Box Jumps, at home bodyweight
Day 34 - Floor Wipers (50), Burpees (50), Hanging Leg Raises (50), Push-Ups (50)
Day 35 - "Jackie" - 1000m Row, 50 45# Thrusters, 30 Pull-Ups - timed
On my rest days, I have worked on the frog stance - accomplishing first a 23 second hold, then a 34 second hold. 34 seconds is my current record. Also attempted without the dumbbells - only 8 seconds - I'll have to work on that.
Oh - strike that - I just tried another frog stance, inspired by the fact that I was blogging about it and beat my record. 43 seconds. Followed by a 44 second ab cramp. Ow.
I had originally planned on the Dead Lifts for today - but my legs are still sore from the 270 bodyweight squats. I'm still quite surprised at how effective 20 minutes of bodyweight exercises can be. Shoulders, traps, pecs and legs are still sore.
Anyway - I'll post the results tomorrow and try to get my next week or two up.
Tuesday, August 25, 2009
300 - Day 28 - Fun with Cindy
I met Cindy in the gym today - and she gave me a workout. Judging by the aftermath, I think day 1 of week 5 will be a rest day.
As a reminder, Cindy consists of 20 minutes of:
5 pull-ups
10 push-ups
15 squats (bodyweight)
As many cycles as you can get through in the 20 minute limit.
I started the workout with an abbreviated warm-up - 800m run, 10 push-ups, 15 sit-ups 10 dips with some light stretching afterward.
I had set a goal of 14 cycles. Unfortunately I think I left my report card at work - I had recorded the times I had finished several cycles at. Either way - up until cycle 13 I had finished all of my cycles ahead of the corresponding minute.
I ended up completing 18 cycles, plus an additional 5 pull-ups and 8 push-ups in the 20 minutes.
My totals - 95 pull-ups, 188 push-ups and 270 squats in 20 minutes.
I was happy with the results. I had read that the goal should be to be able to do 1 per minute for the 20 minutes - and I was pretty close on my first try. I was pretty surprised as well - I expected the squats to slow me down as they are a relatively slow movement - but at around set 10, I figure out how to do these a little quicker - granted, at that point I was too tired to move at full speed - but it might be advantageous in the future.
The squats are what winded me. Granted, I was getting tired toward the end of both the 5 pull-ups and 10 push-ups after about set 12 or 13 - but the squats were increasing my heart rate enough that I physically needed to slow down. I was not ever unable to finish the required reps for a given exercise without stopping - good sign. It was just being winded and tired that made me rest for longer than I should have needed to between sets.
Anyway, lessons learned for next time.
As a reminder, Cindy consists of 20 minutes of:
5 pull-ups
10 push-ups
15 squats (bodyweight)
As many cycles as you can get through in the 20 minute limit.
I started the workout with an abbreviated warm-up - 800m run, 10 push-ups, 15 sit-ups 10 dips with some light stretching afterward.
I had set a goal of 14 cycles. Unfortunately I think I left my report card at work - I had recorded the times I had finished several cycles at. Either way - up until cycle 13 I had finished all of my cycles ahead of the corresponding minute.
I ended up completing 18 cycles, plus an additional 5 pull-ups and 8 push-ups in the 20 minutes.
My totals - 95 pull-ups, 188 push-ups and 270 squats in 20 minutes.
I was happy with the results. I had read that the goal should be to be able to do 1 per minute for the 20 minutes - and I was pretty close on my first try. I was pretty surprised as well - I expected the squats to slow me down as they are a relatively slow movement - but at around set 10, I figure out how to do these a little quicker - granted, at that point I was too tired to move at full speed - but it might be advantageous in the future.
The squats are what winded me. Granted, I was getting tired toward the end of both the 5 pull-ups and 10 push-ups after about set 12 or 13 - but the squats were increasing my heart rate enough that I physically needed to slow down. I was not ever unable to finish the required reps for a given exercise without stopping - good sign. It was just being winded and tired that made me rest for longer than I should have needed to between sets.
Anyway, lessons learned for next time.
Monday, August 24, 2009
300 - Day 27 - 5000m Row
I didn't complete this workout for time. Even if I had been planning it, my legs were still too sore today from the last few days to try and break any records. Even my calves are sore today (must be from the pistol squats?).
So anyway, warm-up:
800m Run (4:51)
34 seconds of Frog Stance (only 3 reps! - with one 15 second rep)
20 sit-ups - explosive up and slow down
20 push-ups - Arms in the planche position near the hips
20 squats
10 dead-hang pull-ups
Some light stetching
I rowed my 5000m in 21:53.9. I'm pretty sure I can do better when I'm fresh - but I'll save that test for another day. Tomorrow is Cindy - complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I'm going to set a goal for 14 rounds, but certainly do my best to blow by it. Goals should be attainable but challenging - hopefully this one is both, but as I have never attempted Cindy before, its hard to say. I know I can knock out 24 pull-ups at a time.. so spread out a little I can hopefully hit 70 total over the course of 20 minutes, 5 at a time. I'll let you know tomorrow.
So anyway, warm-up:
800m Run (4:51)
34 seconds of Frog Stance (only 3 reps! - with one 15 second rep)
20 sit-ups - explosive up and slow down
20 push-ups - Arms in the planche position near the hips
20 squats
10 dead-hang pull-ups
Some light stetching
I rowed my 5000m in 21:53.9. I'm pretty sure I can do better when I'm fresh - but I'll save that test for another day. Tomorrow is Cindy - complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I'm going to set a goal for 14 rounds, but certainly do my best to blow by it. Goals should be attainable but challenging - hopefully this one is both, but as I have never attempted Cindy before, its hard to say. I know I can knock out 24 pull-ups at a time.. so spread out a little I can hopefully hit 70 total over the course of 20 minutes, 5 at a time. I'll let you know tomorrow.
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