9.3 mile trail run on Saturday - lots of hills, rocks, roots. Slow short (13.5 miles) bike ride on Sunday on easy bike trail. Swam 1,500 yards this morning. Need to do a short run this evening, but it is raining and cold.
The greatness of a nation and its moral progress can be judged by the way it treats its animals. Ghandi
My new workout- Michael Jackson The Experience for wii. Countless hours of dancing. Fucking great workout! Discovering and rediscovering so many muscle groups. Awesome. And it is so fun, I can't stop.
Don't fuck sheep. -EV 7/11/11
You can never have enough Neil in the mix. -EV 10/24/10
There's only one commandment: Don't be an asshole. -EV 5/6/10
My new workout- Michael Jackson The Experience for wii. Countless hours of dancing. Fucking great workout! Discovering and rediscovering so many muscle groups. Awesome. And it is so fun, I can't stop.
Have you tried Just Dance for the Wii? Just curious because I don't find it much of a workout and was wondering if Michael Jackson's is better.
If you have nothing to lose, you have nothing to worry about.
Last few days:
Thursday:
250 m Row
40 Thrusters 65 lbs
500 m Row
30 Thrusters 65 lbs
750 m Row
20 Thrusters 65 lbs
1000 m Row
10 Thrusters 65 lbs
18:23 to finish.
Today:
5 rounds for time of:
5 Handstand Push-ups
10 Power Cleans 135 lbs
15 Burpees
20 10 ft Wall Balls 20 lbs
25 Kettlebell Swings 53 lbs
Took 29:48, didn't do the handstand push ups as RX'd (used a box with paralette bars) but this was still brutal. Totally underestimated the wall ball shots, and so did everyone else in the class today.
Jw
"Danny"
As many rounds as possible in 20 minutes
30 Box Jumps 24'
20 Push Presses 115 lbs
30 Pullups
Did three full rounds, then 30 jumps, 20 push press and 22 pullups. The hardest part is just not wanting to lay your head on the bar after the second round of box jumps and getting the will power to pick it up and keep working.
Bear Complex, 30 reps for time with 135 pound barbell.
Words on a chat board can't describe how awful this one felt. I've done Bear complexes in the past but not this many reps at that weight. Took me 18:52 to finish and didn't care I finished dead last in the class, finishing this was rewarding enough.
Bear Complex, 30 reps for time with 135 pound barbell.
Words on a chat board can't describe how awful this one felt. I've done Bear complexes in the past but not this many reps at that weight. Took me 18:52 to finish and didn't care I finished dead last in the class, finishing this was rewarding enough.
135 lbs is crazy for that workout. I can lift pretty heavy (330 bench and ~200 lb overhead press) and that KILLED me. I tried to do the 7 reps/5 sets (35 total reps) and I was gassed after the 3rd set and quit.
I've done it a few times since and I start with 95 lbs, then 105, 115 (x2), and on the very last set I'll do 135 lbs. Finish in about 30 minutes. Probably the hardest workout I've ever experienced.
Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
Yeah basically we had three options at the gym, Beginner, intermediate and advanced weight for the Bear Complex. The weights were 65,95,135 respectively. I was originally going to do 95 but thought it would be a breeze and I normally don't scale away from advanced unless I absolutely can't do the weight. Either way lesson learned!
"Holbrook"
10 rounds for time each round
5 Thrusters 115 pounds
10 pullups
100 meter sprint
1 minute rest
Best time was 0:47, worst was 0:57. Goal was to make sure no round took one minute so can't complain. The last few rounds were brutal with the pullups.
shoulders (8 - 12 reps each)
arnold press, 4 sets
lateral dumbell raises, 4 sets
front delt raise, 4 sets
rear delt extension/rubber band extension superset, 3 sets
vertical bar raise, 3 sets
shrugs, 5 sets
bradford press, 1 set of 50 with the bar
abs
hanging leg raises, 4 sets
ab machine, 4 sets
Last night: 3 mile run
Today... back and biceps, then another 3 mile run tonight
Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
Yesterday:
"Kalsu"
5 burpees on the minute, work up to 100 thrusters, 105#: took about 23 rounds(includes three rounds I took off)
Today:
"Wittman"
7 rounds for time
15 Kettlebell swings 1.5 pood
15 Power Cleans 95#
15 Box Jumps 24'
Took 18:29 to finish.
The power cleans were what did me in, for the last four rounds I pretty much did 5-5-5 reps to get through the set, but a good hero WOD overall.
can posting this message count as a workout, I have only been walking a bit due to some niggling little injuries.
Rod Laver Arena - Feb 18, 2003
Rod Laver Arena - Nov 13, 2006
Adelaide Oval - Nov 17, 2009
Etihad Stadium - Nov 20, 2009
BDO Melbourne - Jan 24, 2014
New York - May 02 - 2016
can posting this message count as a workout, I have only been walking a bit due to some niggling little injuries.
It's a great start
Now, if you wish to work on your endurance, here's a great little treadmill exercise. Good for your glutes too.
Jog at a comfortable pace throughout the run, and do not decrease it as the incline increases. Total of 7 miles and should take about 50-60 min depending on your mph
Jog at 2% incline for 1 mile
4% 1 mile
2% 1 mile
5% 1 mile
2% 1 mile
6% .5 mile
7% .5 mile
2% 1 mile
Comments
I think I done sweat out all the thc in my body.
just a few exercises
all on indo board : squats, military presses, Halo's, sandbag's, upright row, multiple bi & tri workouts, etc.
Pyhsio ball bridge with legs on reverse bosu ball: Chest press, chess fly, skull crushers etc.
military press 135*12, 155*12, 165*10, 165*8
arnold press 40 *12, 45*12, 45*10, 45*9
lateral raises 30*12, 35*12, 35*12, 35*10
front raise (barbell) 45*10 (forearm hurt a bit)
front raise (dumbells) 30*12,10,10,8
shrugs/rear raise supersets, 4 sets
skull kru$herz! / narrow grip presses, 5 supersets
weighted dips (45 lbs) 4 sets *12, 10, 10, 8
overhead rope extensions 4 sets 60*15, 12, 10, 9
tricep presses 2 sets til FAILURE
should I run tonight? it's awfully sloppy/icy/shitty out.
My new workout- Michael Jackson The Experience for wii. Countless hours of dancing. Fucking great workout! Discovering and rediscovering so many muscle groups. Awesome. And it is so fun, I can't stop.
Don't fuck sheep. -EV 7/11/11
You can never have enough Neil in the mix. -EV 10/24/10
There's only one commandment: Don't be an asshole. -EV 5/6/10
SQUAT til ya puke.
back squats - 135*10, 185*10, 225*10, 250*8, 260*8, 260*7
hack squats - 135*12, 10, 10, 10
leg curls - 3 sets
leg extenstions 4 sets
calf raises - 5 sets
standing calf raises 1 set of 25
lunges - 2 sets of 20
Have you tried Just Dance for the Wii? Just curious because I don't find it much of a workout and was wondering if Michael Jackson's is better.
6 x chin ups
9 x burpees
AMRAP in 20 mins - got just under 9 done
have you ever heard of The Bear? It's a crossfit type of workout and a fucking killer at that.
I still can barely walk from my leg workout on Wednesday... yesterday was back and abs.
Today is chest and biceps.... GLORY MUSCLE DAY!
Supersets (4 supersets of each):
Dumbell press/dumbell fly
Incline dumbell press/incline dumbell fly
Decline barbell press (4 sets)
Pec Fly/pushups supersets (4)
Bar curls (3)
Seated curls (4)
Hammer curls (4)
Pull ups(3)
Preacher curls (4)
Thursday:
250 m Row
40 Thrusters 65 lbs
500 m Row
30 Thrusters 65 lbs
750 m Row
20 Thrusters 65 lbs
1000 m Row
10 Thrusters 65 lbs
18:23 to finish.
Today:
5 rounds for time of:
5 Handstand Push-ups
10 Power Cleans 135 lbs
15 Burpees
20 10 ft Wall Balls 20 lbs
25 Kettlebell Swings 53 lbs
Took 29:48, didn't do the handstand push ups as RX'd (used a box with paralette bars) but this was still brutal. Totally underestimated the wall ball shots, and so did everyone else in the class today.
Jw
"Danny"
As many rounds as possible in 20 minutes
30 Box Jumps 24'
20 Push Presses 115 lbs
30 Pullups
Did three full rounds, then 30 jumps, 20 push press and 22 pullups. The hardest part is just not wanting to lay your head on the bar after the second round of box jumps and getting the will power to pick it up and keep working.
"Coe"
10 rounds for time
10 Thrusters 95 lbs
10 Ring Push-ups
Done in 13:48, legs are pretty damn sore.
Jw
bent over rows (4)
seated rows (4)
narrow grip pull ups (4)
lat extensions (3)
shrugs (5)
hanging leg raises (4)
crunches (4)
kneeling rope pull downs (3)
regular ol' sit ups (3 until failure)
arnold press
lateral raise
front delt raise
rear delt raise
skull krushers
weighted dips
tricep push downs
behind the head rope extensions
rope tricep extensions
Don't fuck sheep. -EV 7/11/11
You can never have enough Neil in the mix. -EV 10/24/10
There's only one commandment: Don't be an asshole. -EV 5/6/10
Bear Complex, 30 reps for time with 135 pound barbell.
Words on a chat board can't describe how awful this one felt. I've done Bear complexes in the past but not this many reps at that weight. Took me 18:52 to finish and didn't care I finished dead last in the class, finishing this was rewarding enough.
135 lbs is crazy for that workout. I can lift pretty heavy (330 bench and ~200 lb overhead press) and that KILLED me. I tried to do the 7 reps/5 sets (35 total reps) and I was gassed after the 3rd set and quit.
I've done it a few times since and I start with 95 lbs, then 105, 115 (x2), and on the very last set I'll do 135 lbs. Finish in about 30 minutes. Probably the hardest workout I've ever experienced.
squats
hack squats
leg curls
leg extensions
2 variations of calf raises
lunges
"Holbrook"
10 rounds for time each round
5 Thrusters 115 pounds
10 pullups
100 meter sprint
1 minute rest
Best time was 0:47, worst was 0:57. Goal was to make sure no round took one minute so can't complain. The last few rounds were brutal with the pullups.
shoulders (8 - 12 reps each)
arnold press, 4 sets
lateral dumbell raises, 4 sets
front delt raise, 4 sets
rear delt extension/rubber band extension superset, 3 sets
vertical bar raise, 3 sets
shrugs, 5 sets
bradford press, 1 set of 50 with the bar
abs
hanging leg raises, 4 sets
ab machine, 4 sets
Last night: 3 mile run
Today... back and biceps, then another 3 mile run tonight
"Kalsu"
5 burpees on the minute, work up to 100 thrusters, 105#: took about 23 rounds(includes three rounds I took off)
Today:
"Wittman"
7 rounds for time
15 Kettlebell swings 1.5 pood
15 Power Cleans 95#
15 Box Jumps 24'
Took 18:29 to finish.
The power cleans were what did me in, for the last four rounds I pretty much did 5-5-5 reps to get through the set, but a good hero WOD overall.
10 rounds for time
5 Chin-ups
10 Pushups with hands on feet on 45 lbs plates
10 Deadlifts 225 lbs
Took 18:34 to finish
"Jason"
100 air squats
5 Muscle ups
75 air squats
10 Muscle ups
50 air squats
15 Muscle ups
25 air squats
20 Muscle ups
took 28:28 to finish
today:
wide grip pull ups (4)
bent over rows (4)
seated rows (3)
incline rows (3)
machine pull downs (4)
lat extensions (3)
hanging leg raises (4 *15)
sit ups with a 25 lb plate (4 *max)
10 minute run.
can posting this message count as a workout, I have only been walking a bit due to some niggling little injuries.
Rod Laver Arena - Nov 13, 2006
Adelaide Oval - Nov 17, 2009
Etihad Stadium - Nov 20, 2009
BDO Melbourne - Jan 24, 2014
New York - May 02 - 2016
Powered by Pearl Jam
It's a great start
Now, if you wish to work on your endurance, here's a great little treadmill exercise. Good for your glutes too.
Jog at a comfortable pace throughout the run, and do not decrease it as the incline increases. Total of 7 miles and should take about 50-60 min depending on your mph
Jog at 2% incline for 1 mile
4% 1 mile
2% 1 mile
5% 1 mile
2% 1 mile
6% .5 mile
7% .5 mile
2% 1 mile
Have fun