Post: #126

1/19/13
find 2RM overhead squat - 105#

Complete 5 rounds:
15 seconds of 45# DB Thrusters
Rest 45 Seconds

15 seconds of 45# weighted pull-ups
Rest 45 Seconds

15 seconds of burpees

Rest 45 Seconds

Post: #127

1/21/13

fasted walk 20 minutes
press 90#: 5, 5, 12
weighted chin-ups 26.5#: 8, 8
squat 230#: 5, 5, 7

Post: #128

Im guessing we have some Matt Ogus fans in here?

Ive been doing a shitty version of the wendler 5/3/1 program just splitting things up into Push Pull Legs but I think Im going to buy the book soon and actually follow it. Ive seen only good things about it and people who have done it seem to end up with amazing strength gains

Post: #129

24" step ups w/ 70 lbs

10-10-10

then;

500M sprints on C2

1:33, 1:36, 1:41, 1:42

Post: #130

1/23/13
bench 167.5#: 5, 5, 7
EZ curl 60#: 15, 15
clean 95#, 115#, 120#, 125#, 130#
deadlift 185#: 15

4 rounds
10 dive bomber pushups
10 mountain climbers
50m shuttle run
6:27

Post: #131

What do you guys think of a workout like this:
-ropeskipping couple of minutes
-boxing on a boxing bag couple of minutes
-lift some weights/ situps
-finish with 25 minutes of swimming

Post: #132

15 pullups
15 pushups

I'm a monster

Post: #133

(01-23-2013 08:01 PM)mastauser Wrote:  What do you guys think of a workout like this:
-ropeskipping couple of minutes
-boxing on a boxing bag couple of minutes
-lift some weights/ situps
-finish with 25 minutes of swimming

If you are going to ropeskip or box, at least go a couple of 3-minute rounds. Otherwise, try the Tabata protocol for short bursts of balls-out work.

Post: #134

5 sets each: Squats, Deadlifts, Lunges, Seated Calves

Post: #135

push press

135x3
155x3
175x3
190x3

push jerk

185x3
205x3
215x3

split jerk

205x3
215x3
225x3x

Post: #136

5x10 is overkill! 3x8 or 5x5 are the way to go.

Post: #137

for time:
50x double under
50x burpee
50x wall ball @ 20/14-lbs.
50x back extension
50x push press @ 45-lbs.
50x knees-to-elbows
walking lunge, 50 steps
50x swing @ 35-lbs.
50x jumping pull-up
50x box jump, 24″ platform

DNF. at 30:00 I had two reps left!

Post: #138

squats 5x5

bench 5x5

barbell rows 5x5

30 pull-ups

Post: #139

squats 305 3x5
press 135 3x5
bb curl 90 3x5
cable curl/triceps pushdown superset 3x12 @ 120lbs
bbcurl 40 1x100

and a literal fuckton of snatches/cleans probably 50 reps total of each

then I ate enough curry to make any IRT proud.

Post: #140

I am currently crushed.

monday:

"cindy"

20 minutes of as many rounds as possible:

5 pull ups
10 push ups
15 squats

I did 11 rounds plus 8 pushups.

Today:

1-1-1-1-1

3 x hanging clean + 3 front squat + 3 jerk

135
155
165
170
170

Post: #141

edit

Post: #142

Runs/Sprints:

800M
400M
200M
400M
800M

three minute rest in between

KILLER

Post: #143

That does sound like murder.

Squatted 5x 319/319/325/325/330 today.

Every squat workout I increase total work by another 160lbs over 25 reps. The goal is to reach 5x 200/300/400/500lbs in press/bench/squat/deadlift by week 14. After that it's cross-jizz all the way!

PS. My body-fat % is almost 20!!!

Post: #144

How do you decide what to stick to when working out? I use a bench, some free weights and a pull up bar. I usually start with pull ups, push ups and sit ups. Then I'll bench press, take a mini break and bench some more. Then I do kind of a deadlift move except I stand up straight, hold the bar all the way down and lift it up to my face. AFter that, barbell curls. Then curls with free weights and maybe lift them straight in the air from my shoulders. I repeat everything all over. Should I change anything?

Post: #145

Check out starting strength, buddy!

the one where you lift up to your face sounds a bit dangerous?

Go to exrx.net, and check out the following:

Squats
Deadlifts
Bench-Press
Pull-Ups/Chin-Ups
Good-Mornings/Rumanian Deadlifts
Barbell Rows
Barbell Curls
Military-Press

Post: #146

OK, thought I'd add to this now I've got myself motivated to work regularly over the past 3 weeks.

Last night was back and core.

Dumbbell rows - 23kg {3 x 9}
Deadlift - 66kg {3 x 10}
Hyper extension w/2.5kg plate on my back {3 x 10}
Barbell row - 31kg {3 x12}
Oblique side bends - 23kg {3 x 10}

Post: #147

105 lb shoulder press 3 reps x 5
275 lb deadlift heavy 3 reps x 3
225 lb deadlift light 6 reps x 2

Post: #148

5 min jump rope

Snatch Deadlift [email protected]

Overhead Squat [email protected]

Pullups 5x max

5 min jump rope

Stretch

took about an hour.

Post: #149

(02-13-2013 03:17 AM)houston Wrote:  How do you decide what to stick to when working out? I use a bench, some free weights and a pull up bar. I usually start with pull ups, push ups and sit ups. Then I'll bench press, take a mini break and bench some more. Then I do kind of a deadlift move except I stand up straight, hold the bar all the way down and lift it up to my face. AFter that, barbell curls. Then curls with free weights and maybe lift them straight in the air from my shoulders. I repeat everything all over. Should I change anything?

You should find a weight lifting program and follow it. How many times a week are you working out with this routine? sounds like too much if your going to the gym 5 days a week but if you only go once a week it wouldnt be bad.

Most people/programs do one or similar body parts a workout so that they have time to recover

(02-13-2013 03:38 AM)ElJefe Wrote:  Check out starting strength, buddy!

This^ its a great book for learning proper form and doing things right in the gym

Post: #150

Today was Squat day on week 3 of the Wendler 5/3/1 program

Back Squats
Warm up
bar x5
95 x 5
135 x 5
185 x 5

Work Sets
225 x 5
240 x 3
250 x1
Then for the last work set I did as many as I could at 250 which was 3 and going ass to grass not half way down
Then 5 sets of 8 at 185lbs

Leg extensions
5 sets of 8 110lbs

Single leg curls
5 sets of 8 60lbs

Standing Calf raises
5 sets of 12 130lbs

Abs
Leg raises
3 sets of 12 15lbs

Reverse Crunch
3 sets of 12 15lbs