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re: Official Fitness Board Log Thread
Posted on 7/4/17 at 10:16 am to Rossberg02
Posted on 7/4/17 at 10:16 am to Rossberg02
7/4/17
Farmers and over head walks
Inclined Single arm pulldown- 3x12
Shrugs- 50
Rotational work-200 reps
Farmers and over head walks
Inclined Single arm pulldown- 3x12
Shrugs- 50
Rotational work-200 reps
0
Posted on 7/4/17 at 10:50 am to gizmothepug
Hit CF Hero workout today: Daniel
For time:
50 pull-ups
400M run
21 Thrusters 95/65
800M run
21 Thrusters 95/65
400M run
50 pull-ups
Hot as frick outside..
..and this was after me working on pull-ups yesterday and doing a 100 or so.
For time:
50 pull-ups
400M run
21 Thrusters 95/65
800M run
21 Thrusters 95/65
400M run
50 pull-ups
Hot as frick outside..
..and this was after me working on pull-ups yesterday and doing a 100 or so.
This post was edited on 7/4/17 at 6:01 pm
Posted on 7/5/17 at 6:32 pm to LSUAlum2001
Still on rapid fat loss diet.
Felt good today. Been doing agile 8 movements with a little variation and shorter duration due to a video I saw by Dr Quinn henoch from Juggernaut training system on what actual happens during foam rolling and muscle stimulation. Basically you are wasting time doing a long warm up session.
Deadlift ramped up to 455 with sets of 5 then dropped weight to 225 and did 2 sets of 10. Finally did sets of 405+ without a belt due to the feeling good from foam rolling.
Incline dumbbell curls 3x10
Chin and pull-up superset to failure 2x
Then did a make shift sled by putting my kid in the Little tikes truck and pushing him around the yard.
Felt good today. Been doing agile 8 movements with a little variation and shorter duration due to a video I saw by Dr Quinn henoch from Juggernaut training system on what actual happens during foam rolling and muscle stimulation. Basically you are wasting time doing a long warm up session.
Deadlift ramped up to 455 with sets of 5 then dropped weight to 225 and did 2 sets of 10. Finally did sets of 405+ without a belt due to the feeling good from foam rolling.
Incline dumbbell curls 3x10
Chin and pull-up superset to failure 2x
Then did a make shift sled by putting my kid in the Little tikes truck and pushing him around the yard.
This post was edited on 7/5/17 at 6:34 pm
Posted on 7/5/17 at 9:21 pm to Hu_Flung_Pu
Out of town workout
50-40-30-20-10
Double unders - dubz must be unbroken sets
Push-ups
2 min rest
100 air squats for time
2 min rest
50 burpees
50-40-30-20-10
Double unders - dubz must be unbroken sets
Push-ups
2 min rest
100 air squats for time
2 min rest
50 burpees
This post was edited on 7/5/17 at 9:22 pm
Posted on 7/6/17 at 5:25 am to CBLSU316
Full Body
Squats-225x10,225x10,225x10.
Deadlifts-135x10,225x10,225x10,
225x10.
Bench-225x10,225x10,225x10.
DB Seated Curls/Arnold Press-
30x8,35x8,40x6,45x5.
Squats-225x10,225x10,225x10.
Deadlifts-135x10,225x10,225x10,
225x10.
Bench-225x10,225x10,225x10.
DB Seated Curls/Arnold Press-
30x8,35x8,40x6,45x5.
Posted on 7/6/17 at 12:13 pm to gizmothepug
Yesterday,,,
Hit triceps hard at lunch...
VBar Pushdowns: 193.5x8, 193.5x8, 193.5x10
Rope Pushdowns: 106x8, 112.5x8, 112.5x8
Skulls: 110x6, 110x8, 115x6
Single DB Extensions: 35x8x3
Crossfit in the evening..
Strict Shoulder Press: 135x4, 155x4, 175x4 (2 sec pause at the top)
Push Press: 185x3, 205x3 (2 sec pause at top)
7min AMRAP
7 power cleans at 135
7 bar over burpees
5 rounds + 8
Hit triceps hard at lunch...
VBar Pushdowns: 193.5x8, 193.5x8, 193.5x10
Rope Pushdowns: 106x8, 112.5x8, 112.5x8
Skulls: 110x6, 110x8, 115x6
Single DB Extensions: 35x8x3
Crossfit in the evening..
Strict Shoulder Press: 135x4, 155x4, 175x4 (2 sec pause at the top)
Push Press: 185x3, 205x3 (2 sec pause at top)
7min AMRAP
7 power cleans at 135
7 bar over burpees
5 rounds + 8
Posted on 7/6/17 at 6:41 pm to LSUAlum2001
Bench
Warm up sets
160x5
160x5
160x6 amrap
Lat pulldowns
130x10
130x10
130x10
Tricep extensions
60x10
60x10
60x10
Face pulls
60x10
60x10
60x10
Sumo deads
185x5
185x5
185x9 amrap
Warm up sets
160x5
160x5
160x6 amrap
Lat pulldowns
130x10
130x10
130x10
Tricep extensions
60x10
60x10
60x10
Face pulls
60x10
60x10
60x10
Sumo deads
185x5
185x5
185x9 amrap
Posted on 7/7/17 at 10:41 am to Hulkklogan
TRX workout this am. Total body.
Posted on 7/7/17 at 2:42 pm to Rossberg02
Took a water aerobics class today at the Y.
Never underestimate those old broads. Seriously. That shite kicked my arse.
Never underestimate those old broads. Seriously. That shite kicked my arse.
Posted on 7/7/17 at 8:11 pm to BluegrassBelle
Gun show day..
DB Curls: 45x8, 50x6, 50x6
Preacher Curls: 90x8, 100x7, 105x6
Cable Curls: 137.5x8, 150x8, 162.5x7
1-arm Machine Curls: 50x8, 56x8, 56x8
DB Curls: 45x8, 50x6, 50x6
Preacher Curls: 90x8, 100x7, 105x6
Cable Curls: 137.5x8, 150x8, 162.5x7
1-arm Machine Curls: 50x8, 56x8, 56x8
Posted on 7/8/17 at 6:24 am to LSUAlum2001
Treadmill-1.25 Miles
Incline Bench- 3 sets of 10 at 225.
Preacher Curls- 3 sets of 10 at 90.
Corner Bar Row's- 3 sets of 10 at 180.
Leg Press-180x10,270x10,360x10,
450x10,540x10.
Treadmill- 1.25 Miles
Incline Bench- 3 sets of 10 at 225.
Preacher Curls- 3 sets of 10 at 90.
Corner Bar Row's- 3 sets of 10 at 180.
Leg Press-180x10,270x10,360x10,
450x10,540x10.
Treadmill- 1.25 Miles
Posted on 7/8/17 at 9:49 am to gizmothepug
OHP/squats today
OHP
5x100
5x100
7x100 amrap
BB curls
65x10
65x7
65x7
Lateral raises
15x10
15x10
15x10
Bench dips
10
10
10
Squats
5x205
5x205
10x205 amrap
Finally getting used to the squat shoes. Sitting back more and getting way better depth on a low bar squat. Generating more power; conditioning is holding me back more than anything right now on squats and deadlifts. That'll come.
OHP
5x100
5x100
7x100 amrap
BB curls
65x10
65x7
65x7
Lateral raises
15x10
15x10
15x10
Bench dips
10
10
10
Squats
5x205
5x205
10x205 amrap
Finally getting used to the squat shoes. Sitting back more and getting way better depth on a low bar squat. Generating more power; conditioning is holding me back more than anything right now on squats and deadlifts. That'll come.
This post was edited on 7/8/17 at 10:02 am
Posted on 7/8/17 at 12:09 pm to Hulkklogan
Chest: 4 sets, 12, 10, 8, 6
Decline bench
Incline bench
Flat dumbbell (added dropset)
Incline dumbbell (added dropset)
Crossovers with bands (no cables at home)
Biceps: 4 sets, 12, 10, 8, 6
Barbell curls
Hammer curls (added dropset)
Isolation curls with bands (added dropset)
10 min incline walk
My core is super sore from TRX yesterday
Decline bench
Incline bench
Flat dumbbell (added dropset)
Incline dumbbell (added dropset)
Crossovers with bands (no cables at home)
Biceps: 4 sets, 12, 10, 8, 6
Barbell curls
Hammer curls (added dropset)
Isolation curls with bands (added dropset)
10 min incline walk
My core is super sore from TRX yesterday
Posted on 7/8/17 at 1:41 pm to Hulkklogan
quote:
conditioning is holding me back more than anything
Got that right. I'm terrible
Posted on 7/8/17 at 2:38 pm to Hu_Flung_Pu
Hit Holleyman today..
30 RFT
5 wall balls
3 hspus
1 power clean
30 RFT
5 wall balls
3 hspus
1 power clean
Posted on 7/8/17 at 2:55 pm to LSUAlum2001
Shoulders today
OHP
95X8
95X8
95X6
Dumbell Shoulder Press
50x6
50x6
45x8
45x10
Seated Bent over Rear delt raises
25x8
25x8
20x10
20x10
Upright Barbell Row
75x10
75x10
75x8
Side Lateral Raise
20x8
20x10
20x10
Standing front barbell Raise
30x10
40x10
40x8
OHP
95X8
95X8
95X6
Dumbell Shoulder Press
50x6
50x6
45x8
45x10
Seated Bent over Rear delt raises
25x8
25x8
20x10
20x10
Upright Barbell Row
75x10
75x10
75x8
Side Lateral Raise
20x8
20x10
20x10
Standing front barbell Raise
30x10
40x10
40x8
Posted on 7/8/17 at 3:00 pm to LSUAlum2001
All exercises done this way: (dumbbells only, all Xlbs are single dumbbell used in exercise)
Bowflexes go 5-25 in 2.5 intervals, 25-50 in 5lbs intervals w/ 52.5 after 50)
Set1:
8 reps w/ heaviest weight (ex. 50lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 45lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 40lbs)
Wait 60 seconds - weights adjust down 5lbs
Set2:
8 reps w/ heaviest weight (ex. 45lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 40lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 35lbs)
Wait 60 seconds - weights adjust down 5lbs
Set3:
8 reps w/ heaviest weight (ex. 40lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 35lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 30lbs)
Setup for next exercise
Wait 60 seconds
Back/Chest:
DL w/ Standing Row: 45-35,40-30-35-25
10 pullups
Underhand Flies: 35-25,30-22.5,25-20
10 pushups
Bent Over Close/Wide Grip Row: 40-30,35-25,30-22.5
10 pullups
Reverse Grip Flat Bench: 52.5-45,52.5-45,52.5-45 (really need to get heavier dbs)
10 pushups
Lat Raises: 40-35,35-25,30-22.5
10 pullups
Decline Flies: 45-35,40-30,35-25
10 pushups
Doing the pushups and pullups immediately after finishing the last set of the preceding exercise before setting up for the next one.
Bowflexes go 5-25 in 2.5 intervals, 25-50 in 5lbs intervals w/ 52.5 after 50)
Set1:
8 reps w/ heaviest weight (ex. 50lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 45lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 40lbs)
Wait 60 seconds - weights adjust down 5lbs
Set2:
8 reps w/ heaviest weight (ex. 45lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 40lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 35lbs)
Wait 60 seconds - weights adjust down 5lbs
Set3:
8 reps w/ heaviest weight (ex. 40lbs)
(immediately put down and pick up next weight)
10 reps w/ middle weight (ex. 35lbs)
(immediately put down and pick up next weight)
12 reps w/ lightest weight (ex. 30lbs)
Setup for next exercise
Wait 60 seconds
Back/Chest:
DL w/ Standing Row: 45-35,40-30-35-25
10 pullups
Underhand Flies: 35-25,30-22.5,25-20
10 pushups
Bent Over Close/Wide Grip Row: 40-30,35-25,30-22.5
10 pullups
Reverse Grip Flat Bench: 52.5-45,52.5-45,52.5-45 (really need to get heavier dbs)
10 pushups
Lat Raises: 40-35,35-25,30-22.5
10 pullups
Decline Flies: 45-35,40-30,35-25
10 pushups
Doing the pushups and pullups immediately after finishing the last set of the preceding exercise before setting up for the next one.
This post was edited on 7/8/17 at 3:02 pm
Posted on 7/8/17 at 3:02 pm to Bonkers119
Legs
Squats
135 to 275 in 10 lb increments. 5 reps each that was killer. Trying to get my groove back.
Standing calf raises
4x12 with 50 lb dbs
Snatch grip 2" deficit deadlifts (hamstring)
3x10 at 135
Walking lunges outside with 50 lb dbs 2 sets at 40 yards
Hanging leg raises
2x10
Feeling good
Squats
135 to 275 in 10 lb increments. 5 reps each that was killer. Trying to get my groove back.
Standing calf raises
4x12 with 50 lb dbs
Snatch grip 2" deficit deadlifts (hamstring)
3x10 at 135
Walking lunges outside with 50 lb dbs 2 sets at 40 yards
Hanging leg raises
2x10
Feeling good
Posted on 7/8/17 at 3:14 pm to Hu_Flung_Pu
What does it mean when you say conditioning is holding you back on squats / deadlifts?
Posted on 7/8/17 at 3:52 pm to Lester Earl
Conditioning is definitely holding me back in Crossfit because I haven't been able to go regularly.
Trying to get back to 4 days/week.
Trying to get back to 4 days/week.
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