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Old 03-08-2013, 01:08 PM   #81
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Today's w/o was conditioning and strength. Minimal rest between exercises (just enough to change weight and catch my breath).

Warm up circuit (slight rest, mobility work, and stretch after each round):

KBell swings - 35lbs x 25, 25 50lbs x 25
Push ups (BW) - 10, 10, 10
Inv Rows (BW) - 10, 10, 10

-A little more stretch and mobility work

Power clean and press (lbs) - 75 x 3, 125 x 3, 175 x 2, 2 (the first of the presses in each set of 175 were actual presses, then had to push press them up).

Strength Circuit (15 - 20 sec rest between exercises and about 2 min between rounds):

Strict Pull Ups (BW) - 5,5,5
Speed Bench (lbs) - 150 x 8, 175 x 8, 200 x 8
Cable Row (150 lbs) - 10, 10, 10
F Squat (175 lbs) - 5,5,5
WG RDL (Snatch grip) (175 lbs) - 5,5,5 (pretty much chest to thighs - nice stretch in the hammies)

Pissed off at my back so decided to do some DB rows (haven't done them in a while, and enjoyed them - will have to put them in more often).

L hand/R hand - 80 lbs x 12/10, 12/10, 12/10


Pushed pretty hard this week - will have to rest this weekend and go for a bench PR on Monday - maybe a little cardio only.
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Old 03-08-2013, 09:40 PM   #82
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Originally Posted by dossas View Post
KBell swings - 35lbs x 25, 25 50lbs x 25

I just tried DB swings with 15x25 and felt them... your weights are something!

Then you did all that other stuff!


Yay, rest weekend!
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Old 03-08-2013, 10:00 PM   #83
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Thanks jd.

I think KBells allow for more weight. It is an awesome exercise nonetheless...simple and effective conditioning.

I do plan on doing some cardio. Probably treadmill and rope jumping intervals.

Gotta make that heart muscle stronger too!!
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Old 03-09-2013, 07:46 AM   #84
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that circuit sounds intense!! really impressed that you use 200 for speed sets on bench within a circuit.

Quote:
Pissed off at my back so decided to do some DB rows
lol!
it pissed you off; you punished it with rows.
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Old 03-09-2013, 09:12 AM   #85
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Thanks Seconds. I see that you are an early riser as I am...wish I could sleep longer

It was a tough circuit...Especially the FSquats and RDL's at the end.

Speed is a relative term man. When I said speed, I meant I would push up hard, "pull" the weight down controlled, and then slight pause on the chest. The bar wasn't really moving that fast.

I'm always pissed off at my back !!!
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Old 03-09-2013, 12:53 PM   #86
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Old 03-11-2013, 01:52 PM   #87
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Pretty busy weekend. Worked Sat and Sun - and a late night Saturday (which became a really late night b/c of DST) pretty much wiped me out on Sunday. Still got in a really good cardio session in on Sat morning.

Cycled treadmill runs>treadmill walks>rope jumping>treadmill walks. Walks were 1 min @ 3%/3.7 mph and runs were 2 - 1 min @ 3%/ 5.5, 6, 7, 8, 8, 8 mph (longer at the beginning - shorter towards the end). Rope jumping was @ ~ 90 - 60 sec.

Every second round did a round of ab work - 8-10 V-sit ups (some of which were more like "U"s , 8-10 decline sit ups, and 8-10 leg raises.



Woke up today still a little groggy from the weekend. Hadn't benched heavy for a while so did heavy upper body w/o.

Alternating sets of Pull ups/Chin ups and BBBench:

w/up:
WGPull downs (lbs) - 50x20, 100x10, 150x 6, 200x2
BBBench - 50x20, 100x10, 150x6, 200x2

working sets:
Pulls/Chins (BW) x 6,6,6,6,6,6
BBBench 235 x 6,6,6 REP PR 200 x6,6,6

Pull downs 150 x 10, 10
BBBench (speed) 150 x 10, 10


Finished off with 6 exercise circuit x 3 rounds (30 sec work/10 sec rest) with my son.
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Old 03-11-2013, 04:03 PM   #88
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Nice push/pull assault!
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Old 03-11-2013, 06:30 PM   #89
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Bam! Bench PR.
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Old 03-11-2013, 08:35 PM   #90
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hell yeah on that Bench PR, boy!
i hate lifting groggy, although i usually feel better after the warmup sets.
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