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Raw Paleo Diet Forums => Exercise / Bodybuilding => Topic started by: SkinnyDevil on May 24, 2010, 08:18:43 pm

Title: Today's workout?
Post by: SkinnyDevil on May 24, 2010, 08:18:43 pm
Throwing this out there. Please share your workout(s), too!!!

Monday...figures may vary slightly...

AM workout:

Push-ups (250)
Sit-ups (500)
Squats (300)


Light cardio and some light weights for shoulder rehab.

PM workout:

Pull-ups (50)
Chin-ups (50)

Title: Re: Today's workout?
Post by: SkinnyDevil on May 24, 2010, 10:27:28 pm
Amendment: 750 sit-ups.
Title: Re: Today's workout?
Post by: TylerDurden on May 25, 2010, 04:22:29 am
I presume this regime means not working during that period. All those 100s of push-ups is a bit much - but, admittedly, it's  more palaeo.
Title: Re: Today's workout?
Post by: KD on May 25, 2010, 04:50:17 am
sweet. how many in a row, what kind of breaks in between?

I do predominately body-weight, but tend to waste time in between sets running in and out of the house checking e-mail/boards etc...

I used to be able to do almost 100 standard push-ups in row, never quite made it to 100. Now I do more challenging types and never really count as the #'s are far less.
Title: Re: Today's workout?
Post by: Paleo Donk on May 25, 2010, 04:57:20 am
Push-ups are hardly paleo. Picking up heavy stuff off the ground like a deadlift is however.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 25, 2010, 09:36:34 am
Another amendment - 75 pulls, 75 chins. Feeling good today.

Tyler - Not sure what you mean exactly by "not working during that period". The morning workout took me about 45-50 minutes. Then evening about 15 minutes.

KD - Yeah, I used to do mega-reps in a single set or two, but now I break it down into rapid, low-rep sets. For example, today was 10 sets of each exercise (breaks down to only 25 push-ups per set), but do them with no breaks to keep the heart rate zooming and the muscles continually fatigued.

You make an excellent point regarding difficulty. I actually prefer lower reps with higher difficulty, but I'm re-habbing a few injuries, so this works better for me right now.

Donk - Depends on how you personally define "paleo", I guess. While you are almost certainly correct that high-rep push-ups like I'm currently doing (if one can call 250 "high rep" - Herschel Walker would call that his "warm up" - hahaha!) is not in and of itself paleo, I'd disagree that push-ups are not paleo. It's a natural body motion, not a hyper-focused motion done with complicated apparatus.

Regarding dead-lifts, though, we totally agree.

Sooo.....what about you guys? What do your current workouts look like?

I need to get some biking & swimming into the day now that it's warm again!
Title: Re: Today's workout?
Post by: sven on May 25, 2010, 09:53:39 am
a push up seems pretty natural.  Say you're lying on the ground on your stomach taking a nap, or just laying there.  You would have to do a push-up to get up right?
Title: Re: Today's workout?
Post by: KD on May 25, 2010, 10:30:12 am
I didn't really mean to imply superiority, although I guess shorter more intense spurts tend to be linked with strength gains. The push up I mostly do is a 'Hindu Pushup'. Basically a cycle from downward/upward dog. Its similar to Divebomber (http://www.youtube.com/watch?v=ttk8RdiIHzA), although I go in more of a circle, and place stress on my legs by leaving my feet completely flat. I don't know if its the best for strength building, but I prefer it because it works many part of the body, especially the abdomen and parts of the back.

Now that its nice out I actually do these on a lawn chair, which allows me to put my hands in various positions and grips. sometimes i'll do clap, but its not great for my wrists. I do maybe ~20-25 of the HP, and then finish it off with some really excruciating close crop push-ups
I sometimes follow this immediately with some kind of back bridge, either a full on wheel or kneeling and bending backwards. I also might do body-weight squats or jumping-jacks on these days. Maybe ~10 sets, but I'm not really a stickler.

The other type of exercise I do involves a 45 lb dumbbell. I use it for a number of different curls and shoulder raises.
I do squats sometimes while I do these (which gives a bit of momentum with the shoulder raises - probably frowned upon by bodybuilders). When these muscles get tired I'll hold the weight with both hands and do bent over rows, standard shrugs, and shrug type curls that engage the bicep. Obviously its not a huge amount of weight to be doing the latter type exercises, but I find if I can really tense and stress the muscles it is sufficient. I also do abdomen spins like one might do with a large plate. Sometimes I'll go right back into the bicep/shoulder thing and then when I'm finally out of breath, I'll take an internet break which usually lasts too long. Maybe now that it isn't cold out I'll have more patience to sit outside and chill in between sets.

This is pretty much it for now. I had a old rusty bar and it broke - fell on my ass, then I had rings and they each broke - fell on my ass. Some kind of chins/pulls would really complement this well. I can't really bring myself to do sit ups. I used to do 'stretch pose' which is an extended hang/breath-work with your chest and feet lifted 12 inches, for a few minutes. Luckily the HP really seems to engage the abdomen really well. Biking is also excellent, but mostly I just use for transport as my endurance is not great these days.

I was thinking eventually making some exercise vids. I don't think my exercise routines are the most optimal and I could probably be seeing better gains if I had full on access to a gym or just heavy weights, but they seem to work fairy well for having basically no equipment, and not having to put in a tremendous amount of time.
Title: Re: Today's workout?
Post by: TylerDurden on May 25, 2010, 04:21:54 pm
Well, I tried doing 100s of press-ups etc within a short time-period like an hour but didn't make it, needing rest all the time - I suppose it takes time to work up to that level.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 25, 2010, 08:17:58 pm
KD - That's a cool push-up. I'll have to give those a whirl - thanx!

Let me know if you do those vids.

Tyler - Yeah, it takes a little time to work up to those numbers...but probably not as long as you think. Just do 5 sets of 10 for a few days/weeks, then 10 sets of 10 for a few days/weeks, then 10 sets of 15 for a few days/weeks, then 10 sets of 20....

Herschel Walker was said to have done 1000 sit-ups and 1000 push-ups a day for his entire HS, college, & pro football career by doing 10 sets of 100. He corrected that mis-conception a few years back when he told reporters he did (and still does) 1500 push-ups & 2500 sit-ups a day.

Sven - Agreed!
Title: Re: Today's workout?
Post by: SkinnyDevil on May 25, 2010, 09:07:48 pm
Tuesday workout:

Push-ups (200)
Reverse sits (200)
1/2 bridge (200)
calf raises (800)


Light cardio and light weight for shoulder rehab.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 27, 2010, 12:10:10 am
Wednesday AM:

Light weight for shoulders & back, plus...

sit-ups (1000)
stairs (1000
- 500 up/500 down)

PM:

Pull-ups & chin-ups (50+ each)
Title: Re: Today's workout?
Post by: Raw Kyle on May 27, 2010, 08:14:39 am
keep it up!

how long have you been doing such a regimen as this?
Title: Re: Today's workout?
Post by: SkinnyDevil on May 27, 2010, 09:53:17 pm
Thanx, Kyle.

Quite a while, actually. I'm pushing the numbers up a bit, but I usually do 5-10 sets of whatever it is I'm doing that day. Body weight exercises work best for me.

Today will be tough because I spent the morning at the skateboard park with one of my kids - who made me break out my old board (I haven't skated for more then a few years!). Wore me out completely, and I still got totally smoked by a park full of 12 year olds (hahaha!!!).

Ah, well....today I will try to accomplish the following:

Push-up (250)
reverse sits (250)
squats (250)


Then light weight for shoulders.
Title: Re: Today's workout?
Post by: sven on May 28, 2010, 05:49:55 am
back/lats day

2X10 pullups
seated rows
dumbell pulls
80 situps
Title: Re: Today's workout?
Post by: TylerDurden on May 28, 2010, 07:05:13 pm
Interesting info, SkinnyDevil. I'd thought you were still single. So, how old are you and your kids? And remind me how long you've been eating a RVAF diet and how current your photo-avatar is? Cheers.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 28, 2010, 10:09:22 pm
Jump on it, Sven!

Tyler - I'm a tad confused: Why would you think me single? Or married? What does marital status have to do with either my workouts or my diet?

I'm married to a great lady & have been for quite some time now. I'm 45 right now, the photo is probably about 5 years old, and I've been eating mostly (but not entirely) raw foods consciously for a decade or so.

I have always eaten raw & rare meats, but got into thinking about raw way back in the early 1990s. However, I still ate breads/pastas and such, though I eliminated most "junk foods". I cut WAY back on gluten-bearing grains, caffeine, dairy, refined sugars, etc. 10-15 years back, and dropped them completely 7-10 years ago. I haven't had bread, for example, for well over 5 years (& very little of it for the 5 years before that - a few times a month at most).

I still eat tataki (seared meats) as well as raw meats and I still eat rice on occasion. I do a lot of experimenting with dietary intake, but it always comes back to predominantly raw fruits, raw veggies, plus raw & rare meats.

PS: Friday workout:

Light weight for shoulder rehab, 750 sit-ups, cardio.

This evening I will add 50 pulls & 50 chins.
Title: Re: Today's workout?
Post by: TylerDurden on May 29, 2010, 12:31:50 am
Sorry, I'd just thought you were much younger( ,late 20s) or something, so was surprised re mention of being outcompeted re exercise by youngsters.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 29, 2010, 05:36:03 am
Sorry, I'd just thought you were much younger( ,late 20s) or something, so was surprised re mention of being outcompeted re exercise by youngsters.

Younger? Nope, just eternally hip (hahaha!!!).
Title: Re: Today's workout?
Post by: KD on June 05, 2010, 12:38:24 pm
I accumulated some pics to illustrate a few exercises I described.

(http://www.rawpaleoforum.com/?action=dlattach;topic=2450.0;attach=810;image)

bridge ( top of the feet on ground )

(http://www.rawpaleoforum.com/?action=dlattach;topic=2450.0;attach=812;image)

wheel

(http://www.rawpaleoforum.com/?action=dlattach;topic=2450.0;attach=809;image)

light weighted squat
I typically do this with one arm (raises) (biceps) and lats. holding it with crossed wrists I might be doing like a forearm curl or shrugs.

below are the hindu pushup positions. Like I said the variation I do is a bit different than the diverbomber position vids. kinda hard to see without motion but I move in a circle and basically morph immediately from the 'up' to the 'down' position, and then the in between of 'down' to 'up' would be like your typical pushup or plank position.

this is pretty much my entire routine, the only thing missing is I do a back bend row with the same weight, bicep curls, and I also do dips when I'm working chest. and use interior chairs. I'll probably have a chinup bar at my new workplace but havn't done chins in at least a year. I'm probably going to join an actual gym soon enough to mix this up a bit and do some heavier lifting, but I've found these simple routines enough to stay in shape sufficiently and things like the HP to be almost a full workout in itself. The other pic is a shot of 'crow' pose. not exactly an exercise I do often in my routine, but just to show my back and shoulders are hanging in there being gymless almost 3 years.
Title: Re: Today's workout?
Post by: Savage on June 05, 2010, 01:06:32 pm
Can't believe I missed this thread......glad there are other people here that train.

Check this one out if you're RZC and Workout.

http://www.rawpaleoforum.com/exercisebodybuilding/rzc-athletes-that-train-3plus-times-a-week/

Title: Re: Today's workout?
Post by: Savage on June 05, 2010, 03:46:00 pm
10 minutes ago:

Bench Press
(Alt. between Flat & INC) 250lbs X 1 X 5

Squat 315lbs X 2 X 5

My squat is at least 350lbs with good deep reps, but the circuit training is frying my legs.

Weighted Pullups & ChinUps  90lbs X 1 X 5

Clean & Jerk 135lbs X 1 X 5

Total time: 88 minutes, total sets 20, reps 1-2, rest 4-5 minutes, tempo on up/down : Fast as possible.

Title: Re: Today's workout?
Post by: SkinnyDevil on June 05, 2010, 08:09:21 pm
KD - great pics!

Savage - pretty awesome workout. Probably kill me! The most weight I've added to pulls & chins is my 25lb weight vest, and that's only on rare occasion. BTW: I saw your other thread but didn't reply because I'm not zero carb.

Sooo....I haven't posted workouts from this past week, but the main difference is that I've added sets of pulls/chins daily. The rest is very similar to what I've already posted.

Taking Saturday & Sunday off.
Title: Re: Today's workout?
Post by: KD on June 05, 2010, 10:30:22 pm
10 minutes ago:
Total time: 88 minutes, total sets 20, reps 1-2, rest 4-5 minutes, tempo on up/down : Fast as possible.


Are you still in the US? do you generally work out late? do you go right to sleep afterward?

anyway, extremely impressive. when you do 90 lb weighted pulls, is this a belt with two 45 plates? 250 incline. shit that is no picnic either. I assume you have a spotter? Is this your max, or do you always do single reps?
Title: Re: Today's workout?
Post by: Savage on June 06, 2010, 01:00:55 am
KD - great pics!

Savage - pretty awesome workout. Probably kill me! The most weight I've added to pulls & chins is my 25lb weight vest, and that's only on rare occasion. BTW: I saw your other thread but didn't reply because I'm not zero carb.

Nah, if you do 1-2 reps with 95% of your max, 4-5 minutes rest, this is actually a very good relaxing W/O, I usually have some "buddah bar" type music on, however, tonight's W/O does kill :D


Are you still in the US? do you generally work out late? do you go right to sleep afterward?

anyway, extremely impressive. when you do 90 lb weighted pulls, is this a belt with two 45 plates? 250 incline. shit that is no picnic either. I assume you have a spotter? Is this your max, or do you always do single reps?

Still in the US, I started working out late when summer hit, I usually sleep 1 hour later, but if I eat 2lbs meat before bed, I get diarrhea and a bloated stomach in the morning. I'm thinking about switching to training in the morning.

Mistake on the time, it was 108minutes, It usually takes me 30 minutes per exercise due to the long rest periods.

Yes, I use 2 45's on a belt, I workout alone, if I can't re-rack the weight, I'll pause for a second holding the bar off me so I don't crush my bones, laugh at myself, then tilt the bar to the right, drop all the weights, repeat other side :D

My 1RM is 275lb, I always do single reps two times a week.
Title: Re: Today's workout?
Post by: Savage on June 06, 2010, 03:09:52 pm
10 minutes ago:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time 31:42, Reps per Min: Approx. 14, rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

I was shooting for 1,000 but every muscle in my body is shaking....I love it :D

Same thing tomorrow, hopefully one more cycle for a total of 600.

*Hand standup pushups I have my two big toes against the wall for balance that's it. For the Planche Pushups same thing, in the second & third cycle I had to do a jump on the Pullup muscle ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on June 08, 2010, 11:11:10 pm
Rockin' work-out. I'm going to have to try it on for size soon.

Yesterday:

Morning:

Push-ups (250)
Sit-ups (1000)
Calves (1000)


Lite weight....

Evening:

Pull-ups (100)
Chin-ups (100)

Squats (250)

lite cardio...

Today:

10 sets of the rounds on the Total Gym (body weight machine) plus:

Lateral squats (200)
1/2 bridges (250)


lite weight for shoulder rehab
Title: Re: Today's workout?
Post by: sven on June 09, 2010, 11:53:06 am
Chest Day

My shoulder is toast so gotta hit the free weights


couple sets of deadlift
Incline dumbells
Flat dumbell press
Cable Flys
50 situps
50 leg lifts
Title: Re: Today's workout?
Post by: SkinnyDevil on June 10, 2010, 09:17:56 am
Ouch! Protect that shoulder, man!

Today's workout....

AM:

Push-ups (150)
sit-ups (700)
calves (600)


PM:

Pull-ups (50)
Chin-ups (50)
Squats (100)


Messed up my ankle a bit - not sure if it was too many calf raises. Gotta ease back on those now.
Title: Re: Today's workout?
Post by: sven on June 10, 2010, 12:35:07 pm
Do you do all your exercises in 1 set?
Title: Re: Today's workout?
Post by: SkinnyDevil on June 10, 2010, 09:44:37 pm
Do you do all your exercises in 1 set?

Me? No, not at all. I do 10 sets back to back. So 1000 sit-ups is done in 10 sets of 100 reps. No WAY I could do 1000 sit-ups straight!
Title: Re: Today's workout?
Post by: Savage on June 12, 2010, 12:55:09 pm
10 minutes ago:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time 31:42, Reps per Min: Approx. 14, rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

I was shooting for 1,000 but every muscle in my body is shaking....I love it :D

Same thing tomorrow, hopefully one more cycle for a total of 600.

*Hand standup pushups I have my two big toes against the wall for balance that's it. For the Planche Pushups same thing, in the second & third cycle I had to do a jump on the Pullup muscle ups.


Same W/O.

Total sets= 60, Total reps= 600 , Total time=41:41, Reps per min: 14.6 (improved even though I did 150 more reps and knee got hurt earlier today)
Title: Re: Today's workout?
Post by: SkinnyDevil on June 12, 2010, 09:15:09 pm
Killer workout, Savage!
Title: Re: Today's workout?
Post by: Savage on June 15, 2010, 04:44:28 pm
15 mins ago:


Bench Press (Flat 3/Incline 2) 275lbs X 1-2 X 5

Squat 365lbs X 2 X 5

Weighted Pullups/Chinups 100lbs X 1 X 5

Clean & Jerk 177lbs X 1 X 5

Total sets: 20 , Total time: 120mins, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

I put the timer on, I was done exactly at 2:00 hrs, I rested till 2:06 and I started this:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time : 30 minutes exactly , Reps per Min 15: , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

It was 2:37 on the timer now and I just couldn't do anymore bodyweight exercises, so I started shadow boxing/kicking, I was going pretty fast resting about every 3 minutes.....it was hard to keep track of time it's 81F degrees outside for almost 3 hours..feeling tired.....the last minute, just lifting my arm or even moving felt like I was pushing a truck 3:03....3 hours..........I know I'm gonna sleep good tonight!
Title: Re: Today's workout?
Post by: Ioanna on June 16, 2010, 01:00:56 am
savage, do you have a preferred time of day for these workouts?  do you eat before and/or afterward?
Title: Re: Today's workout?
Post by: Savage on June 16, 2010, 03:38:56 am
savage, do you have a preferred time of day for these workouts?  do you eat before and/or afterward?

At night, Start 1-2 AM, finish 2-5 AM, Sleep @ 6AM.

If I eat before it's @ least 6 hours before, I can't W/O on a full stomach, After if I'm hungry, I'll eat .5-1lb since I can't eat more than that before bed or I have indigestion.
Title: Re: Today's workout?
Post by: Destor on June 17, 2010, 06:34:46 am
Doing some upper body (shoulder, bicep, abs and back, not chest) work today, every muscle in my legs is still sore to the touch from biking like crazy the past few days.
Title: Re: Today's workout?
Post by: Josh on June 17, 2010, 05:55:54 pm
Savage, I'm interested in stepping up my training and I wanted to ask you something. Once you adjust to training around 9 hrs a week, do you find that you have energy the rest of the time to do other things like reading, using your brain. When I used to train a lot I was tired a lot of the time.

I've got time to train, but not to lose the rest of my time resting.
Title: Re: Today's workout?
Post by: Savage on June 18, 2010, 12:53:47 pm
I should've been clearer, it's around 2.5-9 hours for most, sometimes it can be more than 9 hours.

You should always adapt your training towards what you want to accomplish, you must also listen to your body, if you're not recovered, then you have these three to work with: Intensity of W/O, Duration & frequency.

I like cutting back on frequency first, keep duration higher and Intensity ALWAYS the highest, the more advanced you are, the less frequency you will need, duration will change depending on your sport and intensity will always be higher.

But then again, I don't know what your goals are, list them if more than one and I can guide you towards the best way to achieve them.

About having energy to do other things, I like to use calorie cycling around my training, the highest amount of food after my W/O, gradually lowering over the days until my next training session.
Title: Re: Today's workout?
Post by: Josh on June 18, 2010, 05:05:29 pm
Thanks Savage.

Well I'm planning now to seriously get into strength training and become very strong...so thinking once or  twice a week deadlifts +/or squats, weighted dips (I don't like bench).

I also want to become as fit as possible as I believe that's healthy..so maybe mix up some long runs and some high intensity stuff.

My main interest is in fighting skills and combat sports, so want to practise skills, do bagwork etc.

At the moment I don't train that much...just go for a jog 3-4 times a week, do some dips and jump squats and one session of combat training.

If you have any thoughts on how to increase the training and make a routine I'd appreciate them. Like I said, I have time to fit in training, but don't want to be too tired as I have work etc.
Title: Re: Today's workout?
Post by: Savage on June 19, 2010, 02:41:30 am
Thanks Savage.

Well I'm planning now to seriously get into strength training and become very strong...so thinking once or  twice a week deadlifts +/or squats, weighted dips (I don't like bench).

I also want to become as fit as possible as I believe that's healthy..so maybe mix up some long runs and some high intensity stuff.

My main interest is in fighting skills and combat sports, so want to practise skills, do bagwork etc.

At the moment I don't train that much...just go for a jog 3-4 times a week, do some dips and jump squats and one session of combat training.

If you have any thoughts on how to increase the training and make a routine I'd appreciate them. Like I said, I have time to fit in training, but don't want to be too tired as I have work etc.

No problem, that's doable.

I'll reply to this later tonight after training via pm, unless you start a thread, let's keep this thread about posting recent workouts.
Title: Re: Today's workout?
Post by: KD on June 19, 2010, 02:49:52 am
I've been doing training for CrossFit lately, its a bit different than what I've used to so I've been neglecting my regular workouts on days off.

you do all kinds of exercises and 'warmups' prior to the actual 'workout' so by then it already feels like time to go home... but here was yesterday's

it consisted of:

50 Thrusters (squats) [ with only 60-70? lbs of weight - http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv]
50 Knees to Elbows [ http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.wmv]
50 Wall Ball [throwing a 14 lb medicine ball while squatting - http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv]
50 sit-ups (I really like the cf sit-up, they use a special pad and you go through the full range of motion with fingers touching behind you to touching the floor in front of you, in other words, not super easy]

so this in any combination and until you finish.

The K2E exercise is just insanely hard especially when you are totally out of breath. and the other exercises just sap you because you are using a great deal of exertion and motion just to move the comparative light weight. super intense....
Title: Re: Today's workout?
Post by: Savage on June 19, 2010, 05:32:39 pm
10 minutes ago:

Standing Military Press 157lbs X 4 X 5

Deadlift 365lbs X 1 X 5

Weighted Dips 115lbs X 4 X 5

Snatch 115lbs X 3 X 5 (Wow....super low weight, form is perfect though)

Total sets: 20 , Total time: 120mins, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

Rest 6 minutes, 2:06 Start:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10 Knees 2 Elbows X 10...... THANKS KD!

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 4 times, so:

Total sets=60, Total reps=600, Total time : 54 minutes exactly , Reps per Min 11.11 (BAD!!!): , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

Total W/O time: 3 hours

I'm really diggin these 3 hour W/Os, pitch black,  77-80F degree, 70% humidity, get rained on sometimes, more than 20 bee/mosquito/ant bites on my legs, can barley move when I'm done, also have some crazy dreams after these W/Os, usually about sex or violence, very intense and they feel extremely real, sometimes I'll wake up with my heart pounding.....if these workouts didn't do anything, I would still do them just because of the dreams after..... ;D
Title: Re: Today's workout?
Post by: Savage on June 22, 2010, 04:22:11 pm
10 minutes ago:

Bench Press (Flat& Inc) 275lbs X 1-2 X 5

Squat 365lbs X 1 X 5

Weighted Pullups/Chinups 100lbs X 1 X 5

Clean&Jerk 177lbs X 1 X 5

Total sets: 20 , Total time: 1:54, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

Rest 6 minutes, 2:00 Start:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

]8-Leg raises (from dip bar)/Knees 2 Elbows X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 2 times, so:

Total sets=30, Total reps=300, Total time : 22:48 minutes exactly , Reps per Min 13 (BAD!!!): , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

Total W/O time: 2:22:48

This was the worst W/O I've had in a while:

1- I was not recovered from the last W/O, not even close.

2-I had sex twice in the 2 hours before my W/O  ;D

3- And the main reason why my W/O sucked, I did not smoke any weed like I usually do  :'(, usually I smoke 1 joint/blunt before, 1-2 during and 1 after.

I'm gonna stop all smoking till Friday (my next W/O) but keep one rolled up, if I'm feeling like today, I'll smoke it.
Title: Re: Today's workout?
Post by: SkinnyDevil on June 23, 2010, 10:36:01 pm
Today:

5 set circuit on Total Gym, 200 squats, 300 calf raises, 500 sit-ups, and some light work o the heavy bag.
Title: Re: Today's workout?
Post by: Savage on June 26, 2010, 05:46:45 pm
45 minutes ago and after 48 hour fast:

Military press: 157 X 2 X 5

Deadlift: 375lbs X 1 X 5 !!!!

Weighted Dips: 135lbs X 3 X 5 !!!!!!

Snatch: 135lbs X 2 X 5!!!

Total sets: 20 , Total time: 1hr 50mins, Rest: 4.5 mins, Reps: 1-3, Tempo Up/down: Fast as possible

I felt extremely weak and unmotivated up to 15 minutes before this W/O, but once I "woke up" (after the Military P.) I was jumping up and down between sets....the most significant improvements were the Weighted Dips, from 115lbs X 4, to 135lbs X 3, full deep reps till my toes were touching the ground and the Snatch to 135lbs X 2 from 115lbs X 2 (which was always a weak spot) with excellent form, the 375lbs deadlift felt quite easy too, but my grip was barely keeping up.

No weed since Jun 21st, 4-7 hours of sleep since then and no appetite (hence the fasting). I had no appetite thinking about beef but I bought some Pork and I'm about done with 3.5lbs, I'm only gonna eat every other day from now on and no more beef for a good while.

It's the iron content that's turning me off, I am very good at retaining iron, pigs are much lower in iron compared to the same cut of beef, If I remember correctly, at least they don't have that "beef" taste that's turning me off right now.

Also, no Circuit training tonight, still not 100% recovered and I've been VERY active in the last few days.

Title: Re: Today's workout?
Post by: SkinnyDevil on June 29, 2010, 09:30:38 pm
Yesterday:

Pushups - 200
Situs - 500
Squats - 200


Lite work on the heavy bag.....

Today:

Lite weight (curls & shrugs) plus
calf raises - 500
1/2 bridges - 200
pullups - 50
chinups - 50
Title: Re: Today's workout?
Post by: KD on July 01, 2010, 10:02:04 am
went to CF
- Various warm-up
- Shoulder Press sets (various low weights): 5-5-5-4-3; 5-5-5

The workout was

- 45 thrusters (squats)[ I did 75 lb. of weight - http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv]
- 45 pullups

10:30. time. pretty poor :)

- Various stretching

Biked maybe 10-12 miles.

Title: Re: Today's workout?
Post by: Savage on July 02, 2010, 01:46:18 pm
Yesterday, no internet access, after 30 hour fast:

Bench Press (Flat&Inc) 275lbs X 1-2 X5

Squat (Back only) 365lbs X 2 X 5

Weighted Chinups/Pullups 100lbs X 1 X 5

Clean & Jerkk 177lbs X 2 X 5

I'm being and more and more convinced that there's no reason to vary your routine (power/olympic lifting only) there are only X amount of exercises that work best and as long as remain constant you will get stronger and this will translate into improved performance in other sports/movements too.


Title: Re: Today's workout?
Post by: sven on July 03, 2010, 01:48:52 am
I agree with that, those are solid compound exercises,  deads squats bench and rows will continue to improve strength, so long as you increase weight
Title: Re: Today's workout?
Post by: KD on July 04, 2010, 06:13:52 am
early CF routine

For Time:
100 Air Squats
5 Push Press @85
75 Air Squats
10 Push Press @85
50 Air Squats
15 Push Press @85
25 Air Squats
20 Push Press @85

males were supposed to do 135lb throughout. At first I was just doing a regular shoulder press, and not taking advantage of the momentum, so I lost some energy there. either way I'm shocked I finished under time at 19:00. its a total of 250 squats and 50 push presses in <20 minutes.

legs were busted. Biked a few miles...to the bus station, sheesh!

http://media.crossfit.com/cf-video/CrossFit_TabataSquats.wmv

---

yesterday I did my normal hindu style full body pushups but decided to give it more cf spin. instead of doing a set of 20 or so and running in and checking my e-mail. I finished each set by transitioning immediately to a kettlebell swing (using a 41 lb weight) then I turned at the top to a tricep overhead extension and then did some 'virtual' boxjump highjumps. 15/7/7 rest.
Title: Re: Today's workout?
Post by: KD on July 08, 2010, 09:23:32 am
went to CF
- Various warm-up that included some interesting exercises: push ups using lowered gymnastics rings, pistols, back extensions, handstand pushups, and basically that crow pose that I posted earlier quite randomly. Although they call it toad something or other.
- Shoulder Press sets various low weights up to a 'max' (for the 5 reps) of 95lb for girly me : 5-5-5-4-3; 5-5-5

The workout was

12 Wall Ball [shooting a 20 lb medicine ball 10 ft while squatting - http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv]
8 burpees. [http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv]

as many sets as possible in 10 minutes. I finished 5, so that is 60 wall shots and 40 burpees. not too shabby this time.

- Various stretching

Biked maybe 6 miles. and had to shoot over to the bus station to get home. Totally wiped from 100 heat.
Title: Re: Today's workout?
Post by: Savage on July 08, 2010, 04:22:32 pm
15 minutes ago:

Military Press 167lbs X 2 X 5

Deadlift 375lbs X 1 X 5

Weighted Dips 135lbs X 2 X 5

Snatch 135lbs X 2 X 5

Pretty good W/O, only 24 hour fast before, not enough, I'm fasting till my next W/O probably 4-7 days of fasting (Water only). Last thing I'm eating 4.5lbs of pork & 1/2lb of rotten meat (beef)
Title: Re: Today's workout?
Post by: KD on July 11, 2010, 01:28:08 am
warm-up: 1K run,
 various dynamic stretches like spider-man and earth worm crawls, duck-walk etc...


1-10 'ladder' of clean and jerks @ 135 (I did 85 and focused mostly on cleans)
In between each round, 1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

I forgot what time limit (25?) but I only finished 8 sets. so that was working up to 8 cleans and doing 8x the other stuff.

I biked around looking for a haircut and failed, so maybe 12 miles total including that business.
Title: Re: Today's workout?
Post by: sven on July 15, 2010, 03:05:10 am


Barbell bench press
Incline Barbell Bench press
Cable flys
Dumbell pullover
Title: Re: Today's workout?
Post by: KD on July 15, 2010, 09:08:01 am
dynamic warmup various runs and crawels.

5 X rounds of the following:

3 minute - As many rounds as possible - with 1 minute rest

5 Sumo Deadlift High Pull (85lb) [supposed to be 115]
5 Thruster (85lb) [supposed to be 115]
1 Muscle Up (alot harder than it looks, everyone had to do a jumping modification)  [ http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv ]

Never did more than 2 loops per 3 minute. Pretty much ran out of power over time even with the rest.

Title: Re: Today's workout?
Post by: SkinnyDevil on July 16, 2010, 11:01:42 pm
Yesterday:

1000 sit-ups
150 push-ups
250 squats


lite cardio

Today:

5 sets Total Gym
100 pull-ups
100 chin-ups
250 calf raises
325 squats


lite cardio

Just ate 3/4 pound ground turkey (tataki - I never liked raw poultry, so I'm working into it). Breakfast was a peach. Dinner tonight with friends...menu is lots of raw veggies & fruit plus salmon.
Title: Re: Today's workout?
Post by: Savage on July 17, 2010, 02:16:25 pm
Bench Flat & Inc 275lbs X 2 X 5

Squat 365lbs X 2 X 5 (full deep ATG)

Weighted Pullup/Chinup 100lbs X 2 X 5

Clean & Jerk 177lbs X 1 X 5

Good W/O
Title: Re: Today's workout?
Post by: SkinnyDevil on July 19, 2010, 10:18:40 pm
Monday:

100 push-ups
500 sit-ups
300 squats
250 calf raises
50 chin-ups
50 pull-ups


lite cardio & lite work on the heavy bag
Title: Re: Today's workout?
Post by: pioneer on July 20, 2010, 05:48:55 am
Been using william wong's minimalist strength training for a while

goes like this: 1 push exercise, 1 pull exercise, 1 leg exercise 2 or 3x per week.
All you do is 3x5 workout 1, 3x6 WO 2, 3x7 WO 3, then add 5 lbs and go back to 3x5 and keep going up reps each workout till you get 3x7.
you do this for every exercise

I do 2x a week because I do heavy martial arts.

I usually do MON- weighted pullups 3x5/6/7, overhead press 3x5/6/7, deadlift 3x5/6/7, I usually stick to those lifts along with squats, some plyo pushups and chins because a wise man once said to me "the strongest people in the world pick just a few compound exercises and do them all the time. I couldnt agree more. Those 1000lb squatters arent doing leg extensions, curls, and all the other stupid bullshit that basically is meant to waste time, they are simply doing squats all the friggin time.
Title: Re: Today's workout?
Post by: KD on July 20, 2010, 10:53:01 am
cf- Various warm-up, run, dynamic stretching

5 minutes of pull-up refinement (getting there on the kip)

20 minutes:
Overhead squats 3-3-3? (of max)
Warm-up with 5-5-5-3-2 (basically don't have the shoulder flexibility to do these properly, so just worked on form with a trainer)

Followed by 5 rounds of the following:

3 minute AMRAP (as many rounds as possible) w/ 1 minute rest
3 Power cleans (155/110#) [I think I only did 85 to focus on getting the motion right]
6 Push-ups
9 Knees-2-elbows

I managed to do 2 rounds every time, even thought that K2E exercise sucks cow.

- various stretch/cooldown.

I didn't bring the bike. and had to take a bus late that dropped me off about a mile from my destination, so I did sprints to exhaustion in chunks all the way home.
Title: Re: Today's workout?
Post by: SkinnyDevil on July 21, 2010, 11:51:01 pm
Tuesday:

100 push-ups
200 1/2 bridges
300 squats
200 calf raises


lite weight & cardio

Wednesday:

100 dips
500 sit-ups
200 squats
50 pull-ups
50 chin-ups


lite cardio
Title: Re: Today's workout?
Post by: KD on July 30, 2010, 09:35:41 pm
For time (135/95 lbs):
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press/Jerk
10 Overhead Squat

14:30

Biked tons back and forth across town for various errands, maybe 22 miles total over the day. Weight is staying stable with all this cardio and endurance, so I'm pleased with that.
Title: Re: Today's workout?
Post by: SkinnyDevil on July 30, 2010, 10:21:36 pm
Haven't had a proper workout in a week....but spent lots of time swimming in the ocean and lugging around music gear! Unfortunately, that was matched by the amount of time traveling in the car.

Back to mowing today with my reel mower!
Title: Re: Today's workout?
Post by: pioneer on July 30, 2010, 10:42:03 pm
You guys ever think of rope climbing. Started a couple months ago and its givin me a nice V and back strength. Killer core workout too.

Heres a funny vid  ;D
http://www.youtube.com/watch?v=krbPaLISR-E
Title: Re: Today's workout?
Post by: KD on August 03, 2010, 09:32:14 pm
Warm-up:
Dynamic Stretch
2-min Mobility:  Double Lax Ball
5-min Skill: Double Unders ( jump roping with a double loops, can't do em')

Back Squat: 65% x 5, 75% x 5, 85% x 5 or more
Rest 2-3:00 between sets

( I had never really done back squats -properly- so I worked up with a variety of weights with maybe 6 rounds total. I ended up with 5 at 175, which I think is pretty good for just starting, and would indicate that fully rested my max would probably be around 200)

3 rounds for time:
25 Swings (32/24kg) or (65/45-lbs)
9 Ring Dips
20 Sit-ups (full extention 180 deg)

8:30

which was a really good time (pretty sure I finished first), but I used a 16 lb weight to avoid wrist problems. Either way I crushed the ring dips, which seem to be torture for many peeps.

Title: Re: Today's workout?
Post by: Savage on August 05, 2010, 01:06:35 pm
Yesterday:

Bench Press (Flat & Incline 275lbs X 2 X 5

2 extra sets (1 Flat & 1 Incline) 225lbs X 10

Squat
365lbs X 2 X 5

1 extra set 315lbs X 10

Weighted Chinup/Pullup 101lbs X 2 X 5

Extra sets:

Chinups 15

Pullups 20

Clean & Jerk 177lbs X 1 X 5


Today:

400 Pushups

200 Dips

200 Pullups/Chinups

200 situps/leg raises from dip bar

50 Vertical jump from lower squat position

50 Handstand pushups (toes against wall)

5 minutes X 2 on 100lb heavy bag

2 Story jump X 1  ;D Retardation has no limits

My neighbour's gf is hot, best looking ass I've seen in months  :D didn't see her face but I'd fuck her even if she was ugly.


Title: Re: Today's workout?
Post by: miles on August 05, 2010, 07:59:17 pm

My neighbour's gf is hot, best looking ass I've seen in months  :D didn't see her face but I'd fuck her even if she was ugly.


Future workout?
Title: Re: Today's workout?
Post by: wodgina on August 05, 2010, 09:40:21 pm
Future workout?

heheh nice one Miles
Title: Re: Today's workout?
Post by: KD on August 07, 2010, 08:12:41 am
2 Story jump X 1  ;D Retardation has no limits

you jumped out a two story window?

--------------------------------

5 min skill:  Double-Unders

“Jason” for time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

16:02
Since I can't really fully do one actual muscle-up [http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv] I did jumping muscle-ups (which made me go pretty quick and finished first again)
Title: Re: Today's workout?
Post by: SkinnyDevil on August 12, 2010, 10:48:38 pm
Awesome workouts being posted here!!!

OK...just finished today (though I may do an evening workout of pulls & chins).

150 push-ups
500 sit-ups
400 calf raises
lite cardio


===EDIT====
Evening workout:

75 pull-ups
75 chin-ups
250 squats
lite cardio


Now a dunk in the pool, a bite to eat, and we're gonna catch a movie - either "Fight Club" or "Troy" (the first because my son rented it, the second because I just finished re-reading The Iliad & glanced over some of the Epic Cycle).
Title: Re: Today's workout?
Post by: Savage on August 13, 2010, 04:53:51 pm
Morning:

200 Pushups
50 Dips
50 Pullups/Chinups
50 Squats

*need to start doing more Ab work.

Night:

Military Press 177lbs X 1 X 5

Deadlift 365lbs X 1 X 5

Dips 135lbs X 2 X 5

Snatch 135lbs X 1 X 2 (No power)

I wanna watch Troy, I missed about 30 minutes total when I watched it, it was a good movie, good portrayal of characters
Title: Re: Today's workout?
Post by: KD on August 13, 2010, 09:35:44 pm
tues/ thurs:
--------------
Dynamic Stretch
2-min mobility:  Hip PNF Stretching
5-min skill: Handstand Push Ups

'Gymnastics A' warmup:

3 rounds of:

10 - 32 lb kettlebell deadlifts
5 handstand pushups
10 pistols
5 deadhang pullups

workout:
5 rounds:  3 min work, 1 min rest doing as many rounds possible of:
5 Power Snatch (95/65#)
5 OHS (95/65#)
10 Sit-ups

[still struggling with the overhead squat, so I did 65 snatch and had to do the OHS with a 45 lb bar and can still barely do it]


---------------------------------------


2-min mobility:  Hip PNF Stretching
5-min skill: Handstand Push Ups

'Gymnastics B' warmup:

3 rounds of:

5 muscle-ups
10 sec L seat
10 24" box jumps
10 "good mornings" with a PVC pipe

workout:
21-15-9 reps for time of:
Burpee Clean (115/85#) [ I did 75 lb]
Wall Ball Duet (1 toss to 8 feet than toss to 10 feet counts as 1 rep)

so basically that is 45 cleans while doing a burpee and 90 squat/shots at a wall with 20 lb ball. [I used 14lb]

16:02
Title: Re: Today's workout?
Post by: SkinnyDevil on August 14, 2010, 12:14:53 am
Turned out we watched "Fight Club". Always a great movie!

Tonight it will be "Troy". Savage, I didn't really like it first time out. It differs significantly from The Iliad, and I was less than pleased with both the music & the fight choreography.

But the writer(s) also pulled from Virgil & the Epic Cycle, and I hadn't read any of that for years. I recently brushed up on it, so their version o f the stiry now interests me ore. In addition, my brother was chatting with the guy who did the choreography (my bro works in theater), and it turns out the director wanted that larger-than-life live theater approach. I understand a bit better what he was going for.

All that combined has truly rekindled my interest...and is a lesson to not let pre-conceived notions get in the way of enjoying a movie (hahaha!).

Today was a lite workout...may add some pulls/chins this evening if there is time.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 17, 2010, 08:02:54 pm
Yesterday's workout...

150 push-ups
600 sit-ups
300 squats
lite weight & cardio
Title: Re: Today's workout?
Post by: SkinnyDevil on August 18, 2010, 08:23:38 am
Today was light....

50 chin-ups
50 pull-ups
300 calf raises
cardio


I'll pick it back up tomorrow.....
Title: Re: Today's workout?
Post by: SkinnyDevil on August 18, 2010, 10:34:10 pm
Today:

200 push-ups
500 sit-ups
200 reverse sits
300 squats

lite weight & lite cardio


Eating broccoli now because there is no meat. Gotta run get sashimi on the way to teach....
Title: Re: Today's workout?
Post by: KD on August 19, 2010, 10:44:13 pm

Monday

2-min mobility:  Stiff Legged Hamstrings
5-min skill:  L-Sits (ack!)

Back Squat:
light warmup +
75% x 5
85% x 3
95% x 1 or more  (of 90% of 1 rep max) 3 @ 175 lb for me

5-4-3-2-1-2-3-4-5 reps for time of:
Over Head Squat (135/95#) [still doing OHS with a 45 lb bar]
Hand Stand Push-ups


Wednesday

1km run [getting better at these]
Dynamic Warmup

2-min mobility:  Stiff Legged Hamstrings
5-min skill:  L-Sits

Shoulder Press:
light warmup +
75%x5
85%x3
95%x1 or more  (of 90% of 1 rep max) finished with 3 rep @ 115lb which was an improvement

Four rounds for time:
5 Pullups
5 Ring Dips
5 Dumbell or Kettlebell Thrusters (55/35# or 20/16kg) [ I was last to grab weights and my choices were 50 lb or 25 lb so I went witht he latter]

sprinted throught this at 3:48


Title: Re: Today's workout?
Post by: SkinnyDevil on August 21, 2010, 02:46:15 am
Trying to post via phone...yesterday morning workout: 5 sets Total Gym circuit, 100 squats, 500 calf raises, lite weight & cardio. Evening workout: 100 chin-ups, 100 pull-ups.
Title: Re: Today's workout?
Post by: KD on August 23, 2010, 09:57:24 pm
Saturday: They started an Olymic lifting specfic training class at my gym and we spent the entire class perfecting form on snatches using just a PVC pipe. I spent a good 30 mins afterwards practising snatches @ 65 lbs and alternating ring dips and pullups. I did maybe 40 of each.

Sunday: worked out at my house, did two workouts over the course of the day of hindu pushups, handstand pushups, back bridges, and weighted dumbell squats/shoulder raises/bicep curls. I did 10 handstand pushups in one go which was a personal best. I also sprinted in the rain for >.5 miles (with lots of resting/walking of course). I've never had much desire for running, but my goal now is to run that distance bettween my appartment and workspace in under 4 minutes (which seems very reasonable).

Today will be back squats and apparently a ton of tabata air squats, joy.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 24, 2010, 09:10:52 pm
Yesterday:

150 push-ups
600 sit-ups
100 1/2 bridges
300 squats


lite cardio & lite weight

Today:

I'll keep it light...probably a couple of rounds on the heavy bag and then hit the bar for chins & pulls. 50 of each unless I'm feeling real good, in which case I'll do more.

====EDIT====

Changed my mind...

100 dips
200 reverse sits
350 calf raises

lite weight & cardio

No heavy bag today, but I might do a PM workout to get the chins & pulls.
Title: Re: Today's workout?
Post by: ezekiel on August 25, 2010, 04:41:03 am
-pulled some weights in a sled, put my nephew and his feiend in it too
 -did some curls, modified ones on the floor, hard to explain
-wrist roller
-short sprint on treadmill with weights in my hands,

oh by the way, check out one of bruce lee's books, gave me much insight on exrcise

http://ebooksfreepdfdownload.blogspot.com/2010/05/bruce-lee-biography-art-of-expressing.html
Title: Re: Today's workout?
Post by: pioneer on August 25, 2010, 11:18:36 pm
I only do short strength training workouts now because of martial arts, but it's short and gets to the point. I follow the principles of William Wong's minimalistic training. Here's what I do

15 minute testosterone optimizing workout routine

mon @ 10:15am- 10:35
Weighted Pull up          3x5/6/7
Overhead Press                 3x5/6/7
Rope Climbing
Wednesday @ 10:15-10:35
Squat                3x5/6/7
1 leg leg press            3x10
Thurs @ 11:15am-11:35
Weighted Dip            3x5/6/7
Weighted Chin                 3x5/6/7
Rope Climbing


no more than 20 minute workouts
exercises are paired, with no more than 1 min rest

As for all of you who do only body weight exercises, do you notice any difference in size with all the pushups? Strength? I always thought of them as more of an endurance exercise. Can someone explain to me why at 175 lb I can do strict form, parallel at the elbow dips with 120 lb dumbell, and bench 300 (Dont get me wrong, bench is stupid), but cant do more than 50 pushups in a row? this always frustrated me.

I noticed a huge difference in all upper body exercises and muscle gain when I included rope climbing, IMO with no feet it is even better than pull ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 25, 2010, 11:35:43 pm
Thanx for the link, Sully!

Pioneer - I tend to agree. I don't notice much size difference nor much strength difference from regular push-ups. Benching is certainly a better way to increase size & strength. That said, I have a pal who does all manner of push-ups variations (often up on stands), and he swears by them, provided you do lower reps with LOTS of variations per day.

Today was light:

5 sets on Total Gym
250 calf raises
150 squats
50 pull-ups
50 chin-ups
lite cardio


I plan to increase cardio soon.
Title: Re: Today's workout?
Post by: ezekiel on August 26, 2010, 06:38:38 am
As for all of you who do only body weight exercises, do you notice any difference in size with all the pushups? Strength? I always thought of them as more of an endurance exercise. Can someone explain to me why at 175 lb I can do strict form, parallel at the elbow dips with 120 lb dumbell, and bench 300 (Dont get me wrong, bench is stupid), but cant do more than 50 pushups in a row? this always frustrated me.

I noticed a huge difference in all upper body exercises and muscle gain when I included rope climbing, IMO with no feet it is even better than pull ups.

Haven't got my workout in yet today (will be some martial arts).

But to reply to pioneer, I did benches and push ups in the past. Both are a bit different. Push-ups work more muscles (abs etc.). I actually don't do either of them anymore though. Only body weight I do is holding my body when doing a concentration curl (floored or standing). Also once a week climbing trees and stuff in the park.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 27, 2010, 12:41:55 am
Feeling good....Today:

25 chins/25 pulls
300 push-ups
700 sit-ups
300 squats
lite weight & extra cardio


Now for some turkey tataki...
Title: Re: Today's workout?
Post by: ezekiel on August 27, 2010, 04:51:58 am
climbing trees,
climbing on top of jungle gyms, and walking across beams and monkey bars for balance
walking, running
wrist roller
grappling submissions with a tiger (stuffed animal). Armbars, chokes, and kimuras etc etc. No resistance but helps me get the feel for the submissions.

Title: Re: Today's workout?
Post by: Brother on August 27, 2010, 04:03:58 pm
deadlift 20x100-150kg (progressing through the sets with more weight for each set. sets are variable)
lat pulldowns 30x80-110kg
Lower back 30x100-120kg
Rows 20x50-75kg
seated dumbbell presses 30x14-20kg
seated lats 20x14-20kg

This takes 35-45 mins as I keep breaks very short. Mostly just the time it takes to adjust the weight. I have a back and shoulder injury that prevents me from going nuts with weight when my shoulders are involved. So that kind of sets the pace for all my workout atm.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 28, 2010, 05:50:56 am
Today:

50 pull-ups
50 shin-ups
150 squats
150 calf raises
3 rounds heavy bag
lite cardio
Title: Re: Today's workout?
Post by: Cinna on August 28, 2010, 04:00:40 pm
grappling submissions with a tiger (stuffed animal). Armbars, chokes, and kimuras etc etc. No resistance but helps me get the feel for the submissions.

You're a cutie, Sully! (For those who might think otherwise, "cutie" is a favorable compliment.)
Title: Re: Today's workout?
Post by: ezekiel on August 29, 2010, 03:49:14 am
@cinna Haha, thanks. ;) Heh, maybe I will post a video about it. It really helps me with my grappling (although I may look like a retard, or like you said, cute). Its like cuddling a stuff animal in disguise. Maybe I just need a hug (seriously). JK

-pulling tire (weights inside) with rope, walking backwards
-8lb weight, doing a hammering motion on floored cushion with pad (similar to whacking a hammer repeatedly)
-resistance band curls
-wrist roller
Title: Re: Today's workout?
Post by: KD on August 29, 2010, 03:59:05 am
Yesterday: 500 meter run, CF warmup, mobility work, overhead squat practice

Tabata (something like 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.) of

deadlifts
sit-ups
shuttle runs


Today:

played around with soft-ball grip pull-ups (http://rosstraining.com/blog/2010/04/09/softball-grip-pull-ups/ ) maxing at 10 then:

 500 meter run, CF warmup, Snatch skill work

7 rounds of
7 Snatches
7 Overhead squats
7 100 m sprints
Title: Re: Today's workout?
Post by: ezekiel on August 31, 2010, 07:46:55 am
martial arts
and wrist roller
http://www.youtube.com/watch?v=IZqy5suGlGw
Title: Re: Today's workout?
Post by: SkinnyDevil on August 31, 2010, 07:36:18 pm
Yesterday....

300 push-ups
600 sit-up
250 squats
lite weight & cardio


Today...

lite weights
100 dips
200 reverse sits
200 1/2 bridges
1100 calf raises
cardio


Feelin' good!
Title: Re: Today's workout?
Post by: ezekiel on September 01, 2010, 03:37:11 am
-pulling tire (weights inside) with rope, walking backwards

caveman bicep exercises, prob going for a walk too
http://www.youtube.com/watch?v=7mXwj_9nXbg
Title: Re: Today's workout?
Post by: SkinnyDevil on September 01, 2010, 11:24:32 pm
Great workout, Sully!

Today was a light day for me...

cardio
75 chin-ups
75 pull-ups


Touch of shadow boxing, Was gonna hit the heavy bag for a few rounds, but ran out of time.
Title: Re: Today's workout?
Post by: ezekiel on September 02, 2010, 05:07:15 am
Martial Arts

some of the odd ways i practice martial arts because of a lack of a training buddy
 http://www.youtube.com/watch?v=n5LdYmTllqw
 http://www.youtube.com/watch?v=w_vYmjqtdHA
http://www.youtube.com/watch?v=bErwJkvTe3A
http://www.youtube.com/watch?v=ChkI4hDgefk


and Wrist Roller
Title: Re: Today's workout?
Post by: SkinnyDevil on September 07, 2010, 10:07:42 pm
This morning was:

300 push-ups
500 sit-ups
250 squats

lite weight & light cardio


Gotta find some food.....
Title: Re: Today's workout?
Post by: SkinnyDevil on September 10, 2010, 12:55:05 am
yesterday....

5 sets Total Gym
150 calf raises
50 squats
lite weight
cardio


today...

100 dips
200 reverse sits
300 sit-ups
500 calf raises
25 chin-ups
25 pull-ups
lite cardio


must find food.... -d
Title: Re: Today's workout?
Post by: KD on September 10, 2010, 08:19:38 am
500m run
dynamic warmup
5 min:  Double Unders [jumping rope, can't do em')

20 minutes on the Snatch @ 65

For time:
30 Burpee Pull-ups
800m Run
30 Burpee Broad-Jumps

11:38

did stretches and afterward I banged out 20 ring push-ups (rings at 4" or so) and 12 softball-grip pull-ups in a row even though I was still super out of breath from the workout.
Title: Re: Today's workout?
Post by: pioneer on September 10, 2010, 10:37:04 am
Nice videos sully, but why do you emphasize biceps? Wouldnt it be better to do pullups or something instead of curls? I like the forearm workout you do with the rope. Cool training ideas too.
Title: Re: Today's workout?
Post by: ezekiel on September 10, 2010, 01:56:34 pm
Nice videos sully, but why do you emphasize biceps? Wouldnt it be better to do pullups or something instead of curls? I like the forearm workout you do with the rope. Cool training ideas too.
I prefer resistance band and hammer motion over pull ups because were not meant to be tree bound like monkeys for our biceps. Were meant to work on the GROUND, building, breaking, sharpening items and tearing things.

 Tree climbing would be done a bit for humans in some places of the wild naturally (but not too often), We don't swing from tree to tree like tree dwelling animals. In most case it would be done for raiding nest in season, getting a higher view, honey, hanging meat perhaps.

Climbing tree is better because you use the legs and arms in harmony to scale. Not just hanging and using your arms to pull up.

Climbing a tree or steep hill once in a while satisfies my climbing craving.
Title: Re: Today's workout?
Post by: ezekiel on September 10, 2010, 02:01:19 pm
Repetitive motions for the arms are ancestors would have done would have been tearing, breaking/hammering , sharpening etc. Centered around building tools, or making shelter.

Ahh todays workout

resistance band
walking in the woods (scaling hills, walking across logs etc.)
hammering a pad with 8lb weight

Shoot, I was shredding a carrot and the filing motion felt natural and good. I may try to incorporate that into a workout.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 12, 2010, 05:45:14 am
Today:

150 push-ups
300 sit-ups
300 calf raises
3 sets Total Gym
lite weight & cardio


Realigning workouts slightly starting Monday....
Title: Re: Today's workout?
Post by: ezekiel on September 12, 2010, 05:50:24 am
tire pull
resistance band
hammer motion

nice walk to pick some wild grapes
Title: Re: Today's workout?
Post by: KD on September 12, 2010, 06:25:09 am
"343" sept 11 fire fighter memoriam.

100 Deadlifts 145/115#
100 Power Cleans 95/65#
100 Ground to Overhead 65/35#
43 Burpees

37:43. I scaled to 115. 65. 45. lb respectively.

super intense.

did a comprehensive sports massage after. got my calves scrapped with a metal spoon. ouch.

capped off the day with some ocean surf and stretches.
Title: Re: Today's workout?
Post by: greywolve on September 13, 2010, 10:56:41 pm
"I prefer resistance band and hammer motion over pull ups because were not meant to be tree bound like monkeys for our biceps. Were meant to work on the GROUND, building, breaking, sharpening items and tearing things."

i think we're meant to do anything we want. your muscles only understand resistance. there are of course more and less functional ways to train. pullups though are really functional and the results and strength they give prove how effective they are. one of the best bicep exercises there is ;)
Title: Re: Today's workout?
Post by: pioneer on September 13, 2010, 11:31:32 pm
"I prefer resistance band and hammer motion over pull ups because were not meant to be tree bound like monkeys for our biceps. Were meant to work on the GROUND, building, breaking, sharpening items and tearing things."

i think we're meant to do anything we want. your muscles only understand resistance. there are of course more and less functional ways to train. pullups though are really functional and the results and strength they give prove how effective they are. one of the best bicep exercises there is ;)

Agreed. Sully, you should look into the laws of biomechanics. You will find what the best exercises are for minimal training. For instance in biomechanics, I learned that 70% of the upper body muscles are stressed doing chin ups with hands shoulder width apart. Its about choosing exercises that works the most muscle.

Do you ever hunt? It is fun and you could consider it a workout. Its also fun to drink the blood after a kill.
Title: Re: Today's workout?
Post by: ezekiel on September 14, 2010, 01:53:23 am
today

martial arts
wrist roller
walking

i understand that chin ups work more muscles than resistance bands and hammer motion with weights

chin ups work: lats, neck, bicep, forearm grip, stomach, chest etc
i know this guys

@grey wolf "i think we were meant to do anything we want"

I think we are best suited to do motions we were evolved to do. We can make bread and eat it because we want to, but we are not suited to digest it. Just as our bodies are not suite to climb trees all day.

So that's "MY PERSONAL" aproach now, and I experiment and constantly change exercises to make them more natural. I may find something better than curls with a resistance band. Who knows, I grow and change things.

I may just line up a 50 sticks from the woods and break them all into the smallest pieces I can. Now that would be fun.


Title: Re: Today's workout?
Post by: greywolve on September 14, 2010, 04:55:43 am
you could argue the same for martial arts then, who says we evolved to do them either? :) doing a few sets of pullups anyway is nowhere near the same as climbing trees all day
Title: Re: Today's workout?
Post by: ezekiel on September 14, 2010, 09:00:37 am
you could argue the same for martial arts then, who says we evolved to do them either? :) doing a few sets of pullups anyway is nowhere near the same as climbing trees all day
ha, my martial arts today including grappling with a stuffed tiger!


:)  you have a point there! I definitely agree
but spinning hook kicks aren't my main focus, hehe, i try to keep my techniques simple and effective

i try to apply these techniques in my martial arts the most,

-wrestling (take downs etc), submissions, striking from clinch
- MAIN STRIKES=stomps to grounded opponent, low kicks (round house, frontal), palm strikes to head (especially when I have opponent pinned on floor), although i like punches to soft areas, the mid section and vitals like throat, front kicks, simple knees, basic elbows, hammer fist (especially to grounded opponent
-strikes to groin, neck etc vitals
-i like running and doing a jump frontal kick once in a while (feels more natural than a jumping side kick)
etc
i like to do some stuff with a stick too, no sinning and stuff, just basic clobbering motions


techniques common in other arts that i can do, but i don't apply as much in training

-spinning kicks, spinning elbows spinning punches
-side kicks, jumping kicks, tornado kick
-elaborate movements etc


Title: Re: Today's workout?
Post by: ezekiel on September 14, 2010, 09:02:14 am
i just prefer climbing a rock wall, climbing a tree, scaling a hill or cliff face

over pull ups
Title: Re: Today's workout?
Post by: greywolve on September 14, 2010, 04:26:30 pm
thats fair ;) i guess if i had better access to either of those i would do that sometimes instead of pullups too.

although one of my goals is the one arm pullup
Title: Re: Today's workout?
Post by: SkinnyDevil on September 14, 2010, 07:40:44 pm
Cool discussion!

Yesterday:

200 push-ups
400 sit-ups
150 squats
lite weight & cardio


Today:

100 dips
100 reverse sits
100 1/2 bridges
400 calf raises
light weight & cardio


plus 25 pulls & 25 chins that I was supposed to do last night.
Title: Re: Today's workout?
Post by: ezekiel on September 15, 2010, 03:00:36 am
today

pulling tire weight on a mat with rope, walking backwards
hammering pillow with chest pad with a 8lb weight
curls with a resistance band,

note: setting opposite hand on object to hold some body weight during hammer motion and resistance curls really burns my triceps

i guess its like holding an animal/person down while you clobber them

@greywolve you don't have any good trees to climb where you live, what about a cliff face?
Title: Re: Today's workout?
Post by: SkinnyDevil on September 15, 2010, 09:58:01 pm
Today was more focus on cardio, so....

5 sets Total Gym
500 stairs (250 each way)
5 sets burpee to mt. climbers to static jog


Took about 40 minutes. Next time I'll try to book end with stairs to double the numbers....

If time tonight, I'll gt in 5 sets of pull-ups & 5 sets of chin-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 16, 2010, 11:54:54 pm
Today....

200 push-ups
700 sit-ups
150 squats
lite weight (focus was back & shoulders)
cardio


Man, I'm really feeling this week's burn!
Title: Re: Today's workout?
Post by: ezekiel on September 17, 2010, 03:28:17 am
nice workout by the lake. Started off climbing a few trees. Walked through a long path in the woods. When I went through I took my time walking across long high logs and such. Then on my way back I ran though as if a grizzly bear was chasing me, then I stopped soon and chased a deer up a steep hill, (the path is somewhat narrow and on each side there are steep hills).  I also was picking up fallen trees and logs throwing and moving them. Did the same with some boulders. Kicked over a very tall dead tree, broke in sections, was fun, also picked up some rotting small trees and bashed them across other trees to break them

had to jump over numerous tree logs fallen over about 5 feet high, lots of fun stuff
Title: Re: Today's workout?
Post by: pioneer on September 17, 2010, 10:54:00 pm
I just started training with gymnast rings, and it is awesome. I found a tree outside my dorm where me and my friends climb rope and do pullups, pushups, body rows, and dips, all on gymnast rings. I have never felt my muscles this tight before. It is so much better than working out in the gym. The last month I have switched from indoors to outdoor workouts and I am hooked for life.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 17, 2010, 11:27:37 pm
Cool! Maybe I should hang some rings in the tree in my back yard.

Today's workout:

150 dips
150 reverse sits
150 bridges
500 calf raises
lite weight
cardio


Later today I'll do 25 pulls & 25 chins.

Tomorrow:

Lite morning cardio.
Title: Re: Today's workout?
Post by: djr_81 on September 18, 2010, 01:34:19 am
I just started training with gymnast rings, and it is awesome. I found a tree outside my dorm where me and my friends climb rope and do pullups, pushups, body rows, and dips, all on gymnast rings. I have never felt my muscles this tight before. It is so much better than working out in the gym. The last month I have switched from indoors to outdoor workouts and I am hooked for life.
They're a fantastic tool. I need to get a pair myself.
My great grandfather used a pair he had in his basement almost his entire adult life. He stopped using them in his late 80s and lived until 94. I was always impressed that he could use them as the strength to do it properly seemed unreal when I was a kid.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 20, 2010, 10:34:10 pm
Today...

150 push-ups
150 squats
600 sit-ups
lite weight
cardio


If time this evening, I'll knock out some pull-ups & chin-ups...
Title: Re: Today's workout?
Post by: SkinnyDevil on September 21, 2010, 10:37:43 pm
Didn't get the pulls or chins yesterday....but today:

100 dips
250 bridges
250 calf raises
lite weight
cardio!


Gotta run mow the lawn....
Title: Re: Today's workout?
Post by: SkinnyDevil on September 22, 2010, 10:22:37 pm
Today was CARDIO!

Sets of burpees to jumping jacks to static jog
550 stairs (275 up + 275 down)
heavy bag


...about 40 minutes.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 24, 2010, 12:28:08 am
Am I the only one working out this week??? Come on, guys!!!

Today:

300 push-ups
500 sit-ups
200 squats
lite weight (back & shoulders)
cardio


Take that!!! -d
Title: Re: Today's workout?
Post by: ezekiel on September 26, 2010, 04:00:03 am
Today

Running up grassy hill with 50-60lb rock. Several times.
Picking it up and throwing it too.

Long walk with nephew. Carrying him and picking him up sometimes.

Resistance band curls, hammer motion with weight.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 27, 2010, 11:55:33 pm
Today:

150 push-ups
700 sit-ups
250 bridges
150 squats

lite weight & cardio
Title: Re: Today's workout?
Post by: KD on September 28, 2010, 12:44:36 am
Today was CARDIO!

Sets of burpees to jumping jacks to static jog


have you ever tried burpee pull-ups? its a great workout in itself and generally based on the range of activity one can do an even larger number of pulls than just repeated deadhangs.

Am I the only one working out this week??? Come on, guys!!!


heh, I insured myself pretty bad from my last post in my lower back so I've actually been on my largest no-workout haitus in some time. stessful!

I did start up at my house over the weekend with some hindu and handstand pushups. I can get 10 HSPU in a row now which seems good to me. Will be back to my CF workouts tomorrow.

Title: Re: Today's workout?
Post by: SkinnyDevil on September 28, 2010, 11:59:57 pm
Sorry to hear about your injury - but glad you're recovering fast!

Nope, never tried burpee pulls. I'll try that tomorrow. Thanx!

Today:

150 dips
250 reverse sits
250 bridges
300 calf raises
lite weight & extra cardio
Title: Re: Today's workout?
Post by: infinitenexus on September 29, 2010, 09:57:15 am
Can't believe I never saw this thread earlier.  I always try to base my workouts on a sort of "crossfit" idea, being short and intense. 

Monday - Heavy bench press, 4 sets of 8-10 reps each.  4 sets, max reps of pullups.  Body weight deadlifts, 3 sets of about 8 reps each.  I'm just getting back into deadlifting, I used to be able to do nearly 3 times my body weight, but I haven't done them in a long time, and so I lost my strength.  Slowly starting again.  After all that, some lightweight, high-rep barbell squats, just a couple sets.  Monday is usually just basic lifts, for building strength.

Tuesday - Nice fast run, roughly 1 mile at a fast pace, then 5 uphill sprints, roughly 100M each, then another fast mile, then some bodyweight squats and about 100 yards of lunges, then a light cooldown jog.

Wednesday (tomorrow) - 5 rounds for time, each round consisting of 20 pushups, 10 pullups, 20 situps, 1/4 mile sprint.

Friday is usually track sprints or lots of uphill sprints.
Title: Re: Today's workout?
Post by: KD on September 29, 2010, 09:54:17 pm
Sorry to hear about your injury - but glad you're recovering fast!

Nope, never tried burpee pulls. I'll try that tomorrow. Thanx!


Thanks, I've never actually had any kind of athletic injury (and suspect it also has to do with the intense body-work I've been doing) so it has been quite the experience. I think considering the situation, it has indeed healed pretty quick considering there was some serious nerve madness. Live and learn.


But...back to it.

5 min Skill: Ring Dips (high arm strength and low bodyweight makes me kill at these, some much bigger guys can barely do em)

800m run (running is my weakness, but I'm trying to get back into it. Don't know how to pace these things but I ended up sprinting towards the end and finished in 3:05 so I assume even in present state could get a much better time)

AMRAP in 10 minutes:
250 M row
20 Wall Ball
[3 full rounds with time to rest]

(immediately) Followed by 8 minute AMRAP:
4 Handstand Push-ups
8 Overhead Squats (95/65#) [ just used a PVC pipe due to el backo)
15 Box jumps (24/20?)
20 Sit-ups

also dicked around on my favorite soft-ball grip pulls, and biked around a lot as always
Title: Re: Today's workout?
Post by: infinitenexus on September 30, 2010, 12:50:47 am
Ring dips are a great exercise.  I still remember the first time I tried them; I could do 25-30 regular dips, and after 7 ring dips I dropped to the ground, amazed at how difficult and tiring they were.


As far as running goes, I think sprints, especially longer sprints like 400m and 800m are the best for us, especially from a paleo perspective.  I think it best represents the kind of running they would have done in their natural environment. 
Title: Re: Today's workout?
Post by: SkinnyDevil on October 01, 2010, 01:45:46 am
Today:

250 push-ups
500 sit-ups
100 bridges
100 squats

lite weight and good cardio
Title: Re: Today's workout?
Post by: pioneer on October 01, 2010, 11:13:54 am
Ring dips are a great exercise.  I still remember the first time I tried them; I could do 25-30 regular dips, and after 7 ring dips I dropped to the ground, amazed at how difficult and tiring they were.


As far as running goes, I think sprints, especially longer sprints like 400m and 800m are the best for us, especially from a paleo perspective.  I think it best represents the kind of running they would have done in their natural environment. 

Yeah, Im lovin the rings right now. Muscle ups are so hard on them. But, yeah, I love sprinting barefoot. The best is in the spring when it rains, to go trail running or field running barefoot and get soaking wet while doing it.
Title: Re: Today's workout?
Post by: KD on October 01, 2010, 10:57:51 pm
500 m row

Gymnastics B
(if i recall)

3 rounds of:

3 muscle ups
5 ring dips
10 sec L seat hang
10 superman back extensions
10 kettlebell swings [20 kg]
10 boxjumps [20"]


“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups

Scaled down to 65lb to go easy on the spine but honestly was limited more by endurance. I banged out 12 deadhangs after the first 21 thrusters, but after that I was struggling to do 5 at a time..then 3!

basically its 45 pulls and 45 thrusters (front squat to shoulder press) in 8:33.

Title: Re: Today's workout?
Post by: ezekiel on October 05, 2010, 11:06:49 am
-Ran through the woods (like a natural obstacle course, jumping leaping and climbing over all types of debris and logs) FUN FUN FUN

-Climbed 5 trees

-Martial arts (mainly submissions with my stuffed tiger)

-Made a small dagger by rubbing it back an forth on a big stone (amazing, my forearms and shoulder and bicep feel better doing this, no more resistance band or wrist roller for me, i feel like i am doing something fictional)
Also works my muscles a lot more, making me=y arms super strong, I feel like a neanderthal! ARGHGHGH

-held a big brick in each hand to see how long i could hold it (good forearm workout)

*edit: when running though the woods, my balance is tested several times to walk across these logs amazing and fun, i feel agile like a cat





Title: Re: Today's workout?
Post by: ezekiel on October 05, 2010, 11:07:20 am
If I didn't exercise, I would go nuts!
Title: Re: Today's workout?
Post by: SkinnyDevil on October 05, 2010, 09:00:53 pm
Yesterday:

200 push-ups
300 sit-ups
250 calf raises
lite weight
(chest & shoulders)
cardio

...evening saw lite weight (arms)

Today:

100 dips
100 push-ups
200 reverse sits
200 bridges
250 squats
lite weight
(upper legs)
cardio
Title: Re: Today's workout?
Post by: SkinnyDevil on October 06, 2010, 10:49:29 pm
Today was light...

200 push-ups
cardio
(burpees, stairs, static jog)

About 45 minutes

I'll do a light evening workout, too. Probably a few sets of pulls &/or chins.

500 push-ups so far this week. Gonna hit 1000 by week's end.
Title: Re: Today's workout?
Post by: Hannibal on October 06, 2010, 11:04:28 pm
200 push-ups
How many series? Or maybe at once? ;)

2 hours ago I made 500 hindu squats in one series, in 15 min. 20 sec.
Title: Re: Today's workout?
Post by: KD on October 08, 2010, 12:17:59 am
I guess I didn't learn my lesson, I'm back at this kind of madness

800 m row warmup

“The Centurion”
5 rounds for time of:
45 sec on and 15 sec off of:
Deadlift (1.5% BW)
Bench (BW)
Power Clean (3/4 BW)

I did BP 155 DL 135 (still nursing back) and only 95 PC

I don't know how many reps I did, but i am not a centurion (100 reps/15 mins of work).
Title: Re: Today's workout?
Post by: SkinnyDevil on October 08, 2010, 12:40:45 am
Today...

250 push-ups
400 sit-ups
350 calf raises
lite weight
(shoulders & back
cardio
Title: Re: Today's workout?
Post by: ezekiel on October 08, 2010, 07:34:40 am
-lifting heavy boulder and throwing it
-climbed some trees
-sharpened stick to make a sharp point
-running up huge hill with rocks, logs, and boulders
-holding large brick for forearm strength/grip
Title: Re: Today's workout?
Post by: ezekiel on October 09, 2010, 03:59:19 am
-martial arts
-made a spear
-throwing a spear at targets
-pulling draw string on bow
Title: Re: Today's workout?
Post by: KD on October 09, 2010, 09:33:59 pm
CF Warmup, something like 2 rounds of: 10 samson stretch, 10 supermans, 10 situps, 10 dips (did ring dips) 10 pulls (did softball-grip pulls), 10 pushups

5 min Skill: Muscle-ups

Press 3×5; Pistols 3×5 each leg
(3 min rest between sets, while resting for one perform the other)

115 press

30 Burpees
10 Thrusters (65/45#)
20 Burpees
20 Thrusters
10 Burpees
30 Thrusters

Time Domain: 20 min

13:38
took me dam almost 5 minutes to do the last thrusters [front squat to push press] maybe because we maxed presses 20 minutes earlier? heh.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 11, 2010, 10:49:44 pm
Short workout today...only about 25 minutes.

50 pull-ups
50 chin-ups
200 squats
lite cardio


Them munched down 1/2 pound of sirloin tataki.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 13, 2010, 12:35:11 am
Holding them to 30 min or less this week...

160 push-ups
400 sit-ups
cardio
(included 550 stairs, static jog, step-ups...)

Ran out of time - I was going for 200 push & 500 sits....
Title: Re: Today's workout?
Post by: ezekiel on October 13, 2010, 03:37:03 am
Exercise in the woods

running up hills with heavy stones
carrying log
throwing heavy stones
climbing trees

later i will make  sharpened stick


I brought my camera to school. I filmed some of the workout but the camera died. I will be able to put the video up around 6-7pm when I get home. ;)
Title: Re: Today's workout?
Post by: raw on October 13, 2010, 08:27:15 am
my toddler climb on me today. he throws also some heavy objects from my back yard. he uses his both hands to open up the tight water hose. i usually don't feed him until he realy gets hungry. so today he goes to my grape vine and tries every single grapes to eat from there. also he uses his entire lenght to pick up the goji berries from my goji berry plants. of course he is a good dancer and everyday he sings and dance with his parents. ;)
Title: Re: Today's workout?
Post by: yuli on October 13, 2010, 08:51:16 am
my toddler climb on me today. he throws also some heavy objects from my back yard. he uses his both hands to open up the tight water hose. i usually don't feed him until he realy gets hungry. so today he goes to my grape vine and tries every single grapes to eat from there. also he uses his entire lenght to pick up the goji berries from my goji berry plants. of course he is a good dancer and everyday he sings and dance with his parents. ;)

Your kid sounds very healthy on a raw animal diet, awesome  ;D

My exercise for the past few days was...

Sunday:
-hiking in forest, running up and down foresty hills (there are some awesome steep hills)
-running on straight paths while jumping over the fallen trees - fun
-lunge-walking on the way back (wow that did a number on my legs)
Monday:
-30 pushups (lol, I can do way way more but I got distracted by something)
-crazy dancing to some hard electronic for about an hour (to the point I was sweating)
Today:
-biking at quick-pace to do my weeks food shopping (went to various places, bought lean grassfed beef steak and chunks, all the organs and hard fat of one little lamb, cod liver oil, flax oil, raw sunflower seeds, raw pumpkin seeds, raw ultra-aged cheese)
-biking up some hills and having the heavy knapsack full of groceries to bike back with (to the point I was sweating a lot)
Tomorrow:
...I don't know, but I know I have to work on some upper body strength instead of always working my legs and ass only...so it may be just push-ups and pull ups, pulling cords etc... 8)
Title: Re: Today's workout?
Post by: ezekiel on October 13, 2010, 09:04:01 am
Here's some of what I did today.

http://www.youtube.com/watch?v=DU5BO2ubOhI
Title: Re: Today's workout?
Post by: yuli on October 13, 2010, 09:57:49 am
Here's some of what I did today.

Cool! Natural exercise is the most fun, I love it, I have similar type large forest close-by my place and I am so glad its there, at this time all the leaves are yellow or fire-orange, and the bright colors reflect in the river, its so beautiful.
In the winter its also going to be fun to run around there!
Title: Re: Today's workout?
Post by: raw on October 13, 2010, 10:33:50 am
i agree with yuli, working out in forest is the best.

sully, that log is really huge. i wonder how heavy that will be. recently we did cut lot of huge  trees and non of us can carry the log that you did. if it from a dead tree, that's different story i guess.
Title: Re: Today's workout?
Post by: KD on October 13, 2010, 10:35:32 am
5 min Skill: Squat Snatch

Power Clean: 10 min to find a 7 rep max [stuck with 95 lb until back heals 100%]
3 min max number of Handstand Push-ups [ did 7 in a row, can get up to 10 on occasion, could only do like 8 or so more in that time period]

12min AMRAP:
12 Kettlebell Swings (started with 20 kg kettlebell but scaled down to 30 lb barbell)
12 Burpees

7 rounds..totally blown out.
Title: Re: Today's workout?
Post by: ezekiel on October 13, 2010, 10:53:14 am
i agree with yuli, working out in forest is the best.

sully, that log is really huge. i wonder how heavy that will be. recently we did cut lot of huge  trees and non of us can carry the log that you did. if it from a dead tree, that's different story i guess.

It's very long, not very heavy though. Maybe 40-50lbs. Weight all depends on how much moisture is left in it. A log can be big, but dried out and light. This one had a good amount of moisture
Title: Re: Today's workout?
Post by: SkinnyDevil on October 13, 2010, 09:06:28 pm
Sully - Cool vid. I shoulda got vid when we were clearing a trail Sunday...swinging machetes and throwing logs!

KD
- Kettles followed by burpees? That's intense!

Yuli - Push-ups are great as a general upper body workout, as are pull-ups & chin-ups. Dips rock, too.

=====

Today's workout...held it to 25 minutes:

5 sets Total Gym
250 calf raises
150 squats
lite cardio
Title: Re: Today's workout?
Post by: ezekiel on October 14, 2010, 03:32:33 am
Sully - Cool vid. I shoulda got vid when we were clearing a trail Sunday...swinging machetes and throwing logs!
Man that sounds fun. I love exploring and going berserk with a mechete. Never really did it. But my uncle wnated me to cut down a few brnaches with a machete.  Fun and a Good weorkout.

Location: Woods

Martial Arts: On trees, holding up logs and doing neck clinch and sweeps.

Made a Spear, heavy end I made a point with a rock, light end with a knife, finish sharpening with the knife.
 Through the spear a few times with ehavy end first. But I did much more thrusting with the light end first. Thrusted many times into ground, and at trees.

Stick martial arts on Trees, simlar to kendo techniques,

Trekking through the woods

Edit: grappling techniques with tiger later, i got some more footage, my camera died again though, got some money, might get a new camera, better quality would be nice
Title: Re: Today's workout?
Post by: SkinnyDevil on October 14, 2010, 11:25:01 pm
Lite day again...

50 pull-ups
50 chin-ups
150 squats
300 calf raises
lite cardio
Title: Re: Today's workout?
Post by: KD on October 15, 2010, 08:46:27 am
KD- Kettles followed by burpees? That's intense!

yeah, people like to rag on this cf stuff, but that workout is the kind of thing that anyone with a kettlebell or a dumbbell can (theoretically) do. The workout called for 24 kg or like a 50-55 lb dumbbell. I can almost guarantee that even most people that consider themselves fit and muscular can not bang out 7-8 rounds of 12 with the 12 burpees in 12 mins. I don't have all that much actual strength in those areas so the 24 kg was pretty over the top and went for speed.

=====
500 m row then warmup, which is typically something like:

under the hurdles, side strait-legged bear crawl, regular,strait-legged bear crawl, some kind of feet shuffle side running, skipping, 'spidermans', and strait legged marching. I guess the distance is like 40 m

- 5 min: Squat Snatch
-Sumo Deadlift 1×5
-3 min max number of Pull-ups
-7 min AMRAP:
7 Commando Pull-ups
7 Sumo Deadlifts
-Tabata Squats and Tabata Sit-ups
[tabata=20 seconds on then 10 seconds off - eight rounds for a total of four minutes of squat/sit-up activity.]

=====
I didn’t try to go too crazy with the SDL: did a bunch @145 lb and used just 95 lb for the AMRAMP but was able to do 6.5 rounds. The commandos wern’t as hard as I thought but seeing since I had just went from 15 deadhangs to being able to only do 3 consecutively in the previous exercise, I imagine I wouldn’t have burnt out as much towards the end of the WOD. Did ok on tabatas, never got lower than 8-9 or so I guess.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 16, 2010, 12:14:57 am
So, for tabata (sits, chins, squats, whatever) you go 20 on 10 off?

Do you do the squats for 20 followed immediately by sits? Or do you do 8 rounds of one and then the other?
Title: Re: Today's workout?
Post by: KD on October 16, 2010, 06:41:49 am
So, for tabata (sits, chins, squats, whatever) you go 20 on 10 off?

Do you do the squats for 20 followed immediately by sits? Or do you do 8 rounds of one and then the other?

yeah, here is the official definition.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

-----------------------------------

often in the workouts we would immediately do one exercise right after the other as a round. I'm pretty sure for the tabatas you would just do all 8 rounds (4 mins) of each exercise as just shifting the position would really effect that 10 sec rest.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 16, 2010, 08:36:05 pm
What is the additional benefit of tabata?
Title: Re: Today's workout?
Post by: KD on October 17, 2010, 12:21:21 am
The Tabata protocol is a high-intensity training regimen that produces remarkable results.

----------------

haha, I don't know man, my ass is sore.

I assume #1. that you probably end up doing more reps in that 4 mins  (>100 squats?) then you would otherwise with larger periods of work and longer rests. Perhaps not with sit-ups depending on how many you can do unbroken. It could also be that it is a minimum amount of time needed that you can intensely push through the next round and therefore have more intense spurts rather than slowing down over time.

anyway, I don't know if I would do all my body-weight stuff this way from now on, but it can't hurt to throw it in your routine I'm guessing.
Title: Re: Today's workout?
Post by: Hannibal on October 17, 2010, 01:14:07 am
Yesterday I did 400 hindu squats (in one series) on my private land.
That's a video of the first 100 reps.
http://www.youtube.com/watch?v=1qiZLReeaKg
At the beginning I said in Polish that I'm going to do hindu squats. 
Title: Re: Today's workout?
Post by: KD on October 17, 2010, 02:52:08 am
That's a video of the first 100 reps.
totally fierce.

--------------------------
I should chip in with this video business. first I guess I need to excel at something. haha

i'm pretty good at those soft-ball grip pullups. My gym is pretty competitive, and seems to be the only thing ive done that draws praise. I've done 13 strait, and i'm now up to 16 deadhangs on the bar. maybe i'll invest in a camcorder if i get up to 20. :)
Title: Re: Today's workout?
Post by: SkinnyDevil on October 18, 2010, 08:08:06 pm
OUCH!!!

I'd never knock out 100 hindu squats in a row!

What is a soft-ball grip pull-up?
Title: Re: Today's workout?
Post by: TylerDurden on October 18, 2010, 08:24:09 pm
OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls
Title: Re: Today's workout?
Post by: wodgina on October 18, 2010, 08:26:15 pm
OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

you'll be sore tomorrow!
Title: Re: Today's workout?
Post by: wodgina on October 18, 2010, 08:29:36 pm
Ocean kayak around 1.5 hours with my Dad.

Water was so clear and glassy I was getting disorientated and had trouble balancing. Paddled with a pod of dolphins and saw a seal.

Last weekend completed a two day race. Ran about 30 km, paddled 44km and mountain biked about 80km.
Title: Re: Today's workout?
Post by: KD on October 18, 2010, 09:38:38 pm
OUCH!!!

I'd never knock out 100 hindu squats in a row!

What is a soft-ball grip pull-up?

yeah its torture, we do sets at my gym sometimes of 100 followed by some other madness. There is one particular workout that is 150 wall-ball (throwing and catching a 20 lb medicine ball 15 ft against a wall up and down in a full squat). ug

heres info on the soft-ball grips. basically you grip from the bottom with your hand clutching like you are throwing a pitch but it is overhead.
http://rosstraining.com/blog/2010/04/09/softball-grip-pull-ups/


OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

awesome man.
Title: Re: Today's workout?
Post by: Hannibal on October 18, 2010, 09:57:47 pm
I'd never knock out 100 hindu squats in a row!
100 is rather small amount.
As I said I did 400 hindu squats in a row (in about 12 minutes)
I can perform 500 ones in less than 15 minutes when I'm in good shape
I never do any breaks while doing this exercise. This way the results are excellent :)
Title: Re: Today's workout?
Post by: TylerDurden on October 18, 2010, 10:03:04 pm


awesome man.
By all means, rub it in! I guess, in palaeo terms, I will never be equal to SD or others re their 700 squats a day or whatever. I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!
Title: Re: Today's workout?
Post by: Hannibal on October 18, 2010, 10:20:07 pm
I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!
Although I'm not supreme in skiing and swimming my endurance is really excellent, e.g. when mountain hiking or working in my forest or meadow with an ax and a spade.
Title: Re: Today's workout?
Post by: KD on October 18, 2010, 10:35:42 pm
By all means, rub it in! I guess, in palaeo terms, I will never be equal to SD or others re their 700 squats a day or whatever. I doubt any of you would beat me, in terms of endurance, though, when skiing or swimming. In those I am truly supreme!

sheesh, I was earnestly congratulating you, not on the numbers, but getting back into a regular routine. numbers are fairly irrelevant anyway in comparison to consistency with a desired approach.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 18, 2010, 10:53:30 pm
OK, after not doing exercise for  ages and ages I am starting again:-

(please don't laugh):-

50 press ups
50 squats
50 curls

Laugh - you kidding? That rocks, Tyler! You doing those as one set each or breaking it into sets (like 50 sets of 10 reps each)? I like breaking mine into sets to keep the intensity level high. How long did this workout take? You gonna add specific cardio or other exercises?

KD - You almost killed me, man. I've done HIIT-style stuff before, but Tabata is different. I handled the sit-ups fairly well, but the push-ups almost fucking killed me!

Today - Tabata Protocol:
push-ups
sit-ups
squats
single-stair sprints
static jog
curls
fly/press combo
reverse flies
single stair sprints


Then capped it off with a 2 minute static jog.

Most were uninterrupted, but I had to set up for the next exercise and missed a minute a couple times. The whole workout took 40 minutes.

Dude, I am SOOO gonna try this with a heavy bag workout.
Title: Re: Today's workout?
Post by: TylerDurden on October 18, 2010, 10:56:44 pm
For the moment, it is 2 sets of 25 in each case but that will hopefully change. Not done well for now, admittedly, but I will do better each time. I am also doing sitting against walls, a key exercise technique for skiing - no idea what it is called in exercise terms.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 18, 2010, 11:54:02 pm
For the moment, it is 2 sets of 25 in each case but that will hopefully change. Not done well for now, admittedly, but I will do better each time. I am also doing sitting against walls, a key exercise technique for skiing - no idea what it is called in exercise terms.

Static squat or just a wall sit. Lots of exercises have several names.

Form is important, but I always opt for getting in reps until your body gets used to the exercise, then decrease reps and perfect form. If you're knocking out 25 reps a set, though, I'd probably push to 3 sets, then 4 sets, then 5. Once you're at 5 sets of each, you can decrease reps and do each exercise with perfect form....or not (hahaha!). I wouldn;t worry too much about it.

GREAT workout.
Title: Re: Today's workout?
Post by: KD on October 19, 2010, 01:29:49 am

KD - You almost killed me, man. I've done HIIT-style stuff before, but Tabata is different. I handled the sit-ups fairly well, but the push-ups almost fucking killed me!

Today - Tabata Protocol:
push-ups
sit-ups
squats
single-stair sprints
static jog
curls
fly/press combo
reverse flies
single stair sprints


Then capped it off with a 2 minute static jog.

Most were uninterrupted, but I had to set up for the next exercise and missed a minute a couple times. The whole workout took 40 minutes.

Dude, I am SOOO gonna try this with a heavy bag workout.

geez man, that sounds like 40 mins strait of exercise to me with some little breaks. I know what you mean about the push-ups though, particularly if you are banging them out you'll sap muscle strength pretty much no matter how strong you are. The last tabata set I quoted we did immediately after super quick sets of deadlifts and commando style pull-ups and was more challenging because of it. It seems to be the very nature of the tabata to be deceptively easy at first and to basically force all that last energy out of you towards the end (given the proper motivation to finish of course).

glad you tried it out.
Title: Re: Today's workout?
Post by: KD on October 19, 2010, 12:07:53 pm
tonight

500 meter row, various warmup, handstand pushups (did 8 in a row then petered out)

workout:
10 Rounds:
10 Thrusters (65#)  (explosive full front squat to push press)
10 Ring Push-ups

I did pretty well with the ring push-ups but thrusters seem to sap my life-force. Its unfair that the weaker you get over time the more you have to clean the bar! :) 18:58 with 65 lbs and gung-ho on the rings.

lots of biking as always
Title: Re: Today's workout?
Post by: SkinnyDevil on October 20, 2010, 02:00:44 am
Diggin' this Tabata Protocol in a serious way!

Today - Tabata:

dips
reverse sits
calf raises
single stairs
sit-ups
wave squats
static jog
bridges
dead lift/shrug combo
2 stairs


ended with 2 minute static jog, then

25 pull-ups
25 chin-ups


About 50 minutes or so. Feeling good!


Title: Re: Today's workout?
Post by: SkinnyDevil on October 20, 2010, 11:13:43 pm
Tried to make it a lighter day...man, Tabata is addicting!

3 rounds Total Gym & 3 minutes static jog (warm-up).

Tabata:

heavy bag
single stair
sit-ups
static jog
sit-ups
static jog
sit-ups


cooled down with 3 minute shadow boxing & static jog.

In need of serious re-hydration!
Title: Re: Today's workout?
Post by: KD on October 21, 2010, 09:18:36 am
SD I think you would enjoy this crazyness

800 m row, various warmups as described previously.

then

“Filthy Fifty”
50 Box Jumps (24")
50 Jumping Pull-ups
50 Kettlebell Swings (1 pood)[16kg]
Walking Lunges, 50 Steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball Shots (20#)[medicine ball 15 ft]
50 Burpees
50 Double Unders [jump rope doubles]


I actually reversed the order with others to avoid equipment hangups. Seemed to be advantages and disadvantages either way one sliced. 31:11 doing all 50s but scaling 14 lb wall-ball and 20" boxes to avoid shin damage or falling backwards from exhaustion. The K2E’s seemed to take 5+ minutes and were my weakest link. Despite fatigue I crushed some of the other things.  I'm definitely improving at this stuff, as my first impression  “you can’t be serious?” became quite doable. when I started even the 800 m row or run caused chest pain.

edit: there was a 40 min cap..so my time was pretty good in comparison.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 22, 2010, 12:56:18 am
Rockin' workout, KD!

Today was more tabata...

push-ups
sit-ups
squats
static jog
inverted flies
press/flies combo
static jog


The about 20 minutes of lite weight (legs then chest/back) rounded out with about 2 minutes of shadow boxing.

Off to play guitar..........
Title: Re: Today's workout?
Post by: Hannibal on October 22, 2010, 04:39:57 am
520 hindu squats in a row
http://www.youtube.com/watch?v=LofDB7_gqMk
http://www.youtube.com/watch?v=gNJxNUZxTkU
I'm lovin' it  8)
Title: Re: Today's workout?
Post by: SkinnyDevil on October 23, 2010, 02:14:06 am
lite day....(no tabata!)

75 pull-ups
75 chin-ups
cardio
(mostly intermittent static jog and running 440 stairs)

About 25 minutes.

Now for a 1/2 pound of beef!
Title: Re: Today's workout?
Post by: miles on October 23, 2010, 08:21:32 am
Ran a few miles at good speed, barefoot. Did some dumbbell clean and jerks just with 25kg dumbbells just mixing it up a bit, plus pull ups, doing 2 pull ups, 2 chin ups, 2 commando/alternate/ etc for about 12 total(continuous, just moving hands). I liked to do some pull-up equivalent of olympic-style weight-ligting, i.e. kip-up type stuff, but I did these inside and I have to bend my knees not to touch the ground, so just deadhang. Also made a spear and was throwing it in to a target(stuffed card board box).
Title: Re: Today's workout?
Post by: ezekiel on October 23, 2010, 08:23:49 am
Also made a spear and was throwing it in to a target(stuffed card board box).
Nice!  ;)
Title: Re: Today's workout?
Post by: ezekiel on October 23, 2010, 08:31:40 am
-martial arts
-adventuring bare foot in park
-made little spear (1 1/2 feet long) by rubbing on cement and carving with knife
-held 2 huge bricks in each hand for a long time
-walking with bage and tri pod gave me a good workout
-climbed a tree to get some wild grapes (was pretty difficult, holding on with one arm swing about to snatch the high ones), man they are pretty much all gone, the birds got them all, but I manged to find a place they didn't get at :)
Title: Re: Today's workout?
Post by: kurite on October 23, 2010, 01:37:38 pm
Hey haven't posted my workout but figured I should start so here it goes.

Exercise group 1
-Pushed a 60lb box about 100 feet
-Ran up and down stair case
-Pushed 60lb box back to start position
-50 reps of 75lb squat.
(Repeat for a total of 3 sets)

Exercise group 2
-25 reps of squat-jump ball throwdown with a 25lb medicine ball.
-25 reps of kettle ball swings with 25lb kettle ball
(repeat for a total of 3 sets)

Plank for at least 1 minute 30 seconds, repeat 3 times.
Title: Re: Today's workout?
Post by: KD on October 24, 2010, 07:39:20 am
800 m row + random intense warmup ft. pushups, pullups, samson stretches etc...

5 min Skill: Handstand Push-ups

Push Press 3×3
Pistols 3×5 each leg
3 min rest between sets, while resting for one perform the other

8 rounds:
30 sec rest between sets of:
50 M Spring
10 Ring Dips
10 Sandbag Presses (45 lb plate)
10 Sit-ups

105 PP. 17:20 on workout which was decent considering I was the only one doing full ring dips and they were super tiring. It was the first time I did really focused forefront speed running and I was pretty dam quick, wish the seasons were not changing and I could hit the beach.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 25, 2010, 01:37:37 am
No workout this weekend....went on a road trip to a nearby lake for 2 days. Stayed in a floating room on the marina, did a lot of hiking, rented a boat, explored, hung out. We were going to swim a little, but the sun ducked behind some clouds and it got too chilly for a dip! Drank too much locally bottled fruit wine!

Everyone at the marina restaurant was real cool when I asked for a plain veggie salad and a hunk of rare steak ("as rare as the law will allow" is what I always say). They seared both sides and brought it out bleeding and begging me to kill it (hahaha!).
Title: Re: Today's workout?
Post by: SkinnyDevil on October 25, 2010, 10:59:24 pm
Today....after 4 minute warm-up:

Tabata Protocol:

push-ups
sit-ups
squats
static jog
inverted flies (right)
double stairs
inverted flies (left)
single stairs
flies/press combo
static jog
sit-ups
sit-ups


Finished it off with a 2 minute cool-down jog

48 minutes tabata that included 600 sit-ups. I feel GOOD!
Title: Re: Today's workout?
Post by: Hannibal on October 26, 2010, 02:00:02 am
600 hindu squats in a row in less than 18 minutes
Title: Re: Today's workout?
Post by: yuli on October 26, 2010, 05:30:12 am
Talking about hindu squats,
I tried them out on the weekend, I forgot to count how many I did as I was just trying them out but decided to keep doing them until I can't do more....well....yesterday I can't even walk down the stairs, its so funny, I can go up the stairs, but can't go down....what the hell do I do now...hoping by tomorrow I am able to do squats and walk down the stairs without looking like my legs are wood ha ha
What a great workout for your upper legs, I can run & bike very well, do lunge-walking no problem, but these squats trained muscles I didn't know I had  :D
Title: Re: Today's workout?
Post by: Hannibal on October 26, 2010, 03:38:46 pm
Talking about hindu squats
Proper technique is crucial, including breathing!
Quote
yesterday I can't even walk down the stairs, its so funny, I can go up the stairs, but can't go down....what the hell do I do now...hoping by tomorrow I am able to do squats and walk down the stairs without looking like my legs are wood ha ha
That's exactly how it should be ;D
When I first made it 1,5 year ago - 300 in 3 series I was "disabled" for the whole week as of the next day.
If you're not well-trained in hindu squats walking down the stairs is usually like the hell. ;)
Quote
What a great workout for your upper legs, I can run & bike very well, do lunge-walking no problem, but these squats trained muscles I didn't know I had  :D
Exactly!
Title: Re: Today's workout?
Post by: SkinnyDevil on October 27, 2010, 12:15:43 am
Today....

After 4 minute warm-up, more Tabata style!

dips
reverse sits
calf raises
static jog
bridges
sits
single stair
wave squats
curls
double stairs


cool down with  minute shadow boxing.

Just ate 1/2 pound beef tataki!
Title: Re: Today's workout?
Post by: KD on October 27, 2010, 01:25:58 am
here is a totally challenging workout one can do with little equipment: pull up bar, dumbbells and a box or step that is at a 90 degree angle when one leg is up.

As many rounds as you can in 12 min:
10 Pull-ups
20 Russian Step-ups with DBs (10 with right leg, then 10 with left leg) (45# each hand)
30 Walking Lunges

I used 40 lb weights and they became totally insanely too heavy towards the end.
I didn't complete 3 rounds, trying very hard to finish the last few steps on the step-ups (I changed the order for equipment availability). I felt like I was helping satan move into a 5 floor walk-up on two ft steps.

-----
matt fury says the only three exercises you need are hindu squats, hindu push-ups, and back bridges. Doesn't really work for me but they are probably the best body-weight exercises around, other than maybe pulls and burpees.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 27, 2010, 10:16:46 pm
Tabata:

sit-ups
single stair
sit-ups
static jog
sit-ups


followed by:

50 pull-ups
50 chin-ups
cardio
(including 300+ stairs)

About 45 minutes.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 02, 2010, 08:42:18 am
Monday, November 1 workout:

After 5 minute warm-up, Tabata Protocol:

push-ups
single stair
sit-ups
double stair
squats
single stair
sit-ups
double stair


3 minute static jog for cool-down. Total of 40 minutes.

Those push-ups are still killing me!
Title: Re: Today's workout?
Post by: KD on November 02, 2010, 08:56:26 am

After 5 minute warm-up, Tabata Protocol:


ah, addict.  -d

---

1000 m row
Front Squat 3×5 (115#) alternating with
3x max Pull-ups (did in a row deadhangs: 15,9,8)
(3 min rest between sets, while resting for one perform the other)

workout:
21-15-9 [reps]
Wall Ball Shots (15' with 14#)
Pull-ups

usually we throw to 10'. 15' was like hell. Most of the time I could get the height but not even hit the wall, so you have to throw again not to mention catch it awkwardly. my time was pretty miserable.


---

I might join a traditional gym (Gold's) as it is closer to my house and tired of biking unnecessarily in this already brisk weather. My plan is hopefully to gain a bit more mass this winter so the less cardio (both cf and biking) should work well for that.

I wish more of the people doing powerlifting would post their routines. I plan on doing moderate-low (but not super heavy) rep powerlifts as well as weighted body-weight and some specialty stuff - bands etc...perhaps also emulating some cf workouts somewhat while dodging the grunts
Title: Re: Today's workout?
Post by: SkinnyDevil on November 02, 2010, 09:36:32 pm
ah, addict.

Hahahaha!!! I blame you, bro!

Today:

After a Total Gym warm-up, it was mostly lite weight for chest & shoulders, then for upper leg.

Capped it off with single stair sprints, 3 minute jog, then 220 stairs, then cool-down jog.

40 minutes.
Title: Re: Today's workout?
Post by: KD on November 03, 2010, 08:55:31 am
Max KB Swing in 3 min did 45-50? with a 20 kg - tough

3 Rounds for Time:
400m Run
12 Sumo deadlift high-pull (95#)
21 Burpees


17:02. this is the right combination of exercises to make me really woozy. the SDLHP is deceivingly hard.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 03, 2010, 10:33:46 pm
Feeling GREAT today!

Tabata protocol:

sit-ups
single stairs
sit-ups
double stairs
sit-ups
triple stairs
sit-ups
single stairs
sit-ups

Then a 4 minute cool down jog. At about 26 reps per 20 second blast, that over 200 sit-ups per set times 5 sets...

1000+ sit-ups

Feeling GOOD!!! Off to eat about 3/4 pound of sirloin...
Title: Re: Today's workout?
Post by: SkinnyDevil on November 04, 2010, 10:38:36 pm
Lighter day....

50 pull-ups
50 chin-ups
200 squats
400 calf raises
lite cardio
(stairs, etc.)

About 28 minutes.
Title: Re: Today's workout?
Post by: KD on November 04, 2010, 10:49:17 pm
sheesh. do you work out every day?

skipped yesterday. here is the routine for my gym today...since it includes DU's which i cannot do, I won't have an actual time so i'll post it now :)

10 min to find 1 rep max Snatch

10 min to find max Clean and Jerk

10 min AMRAP of:
6 reps Squat Clean (120#)
12 Pull-ups
24 Double Unders

Title: Re: Today's workout?
Post by: SkinnyDevil on November 04, 2010, 10:51:11 pm
sheesh. do you work out every day?

4-5 days per week. On rare occasion, 6 days, but several of those will be light.

What is a double under?
Title: Re: Today's workout?
Post by: KD on November 04, 2010, 10:58:20 pm
What is a double under?


Jumping rope, but whipping the rope twice while you are up in the air. It makes a pretty cool sound when people get a lot of successive ones in a row. I've hit both my penis and my face trying.


Title: Re: Today's workout?
Post by: miles on November 05, 2010, 12:01:05 am

Jumping rope, but whipping the rope twice while you are up in the air. It makes a pretty cool sound when people get a lot of successive ones in a row. I've hit both my penis and my face trying.

haha xD Double Under Pike(or pikey jump as they called it in the boxing gym I was at) looks more cooler ;)

Last night my supermarket was closing in 6mins so I ran(barefoot) fast there about 2mins away to get meat. Then I got back, went out and ran(barefoot) for about 40mins around. Today so far I did 12 pull ups with changing grips, and some clean/jerks with 25kg dumbbells.
Title: Re: Today's workout?
Post by: miles on November 05, 2010, 10:18:10 am
Did ~20 more pullups in 2 lots of ~10, did some stuff with 20kg dumb bells. Also ran for about 30mins.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 07, 2010, 08:50:26 pm
Yeah, I really gotta put running back into my routine.

Yesterday - 2 light work-outs:

AM:

Total Gym
Single stair sprints (tabata)
25 pull-ups
25 chin-ups
50 squats
100 calf


PM:

25 pull-ups
25 chin-ups
50 squats
50 calf

Title: Re: Today's workout?
Post by: SkinnyDevil on November 08, 2010, 11:14:06 pm
TG warmup....

Tabata:

single stairs
sit-ups
double stairs
squats
triple stairs
sit-ups
single stairs

2 minute cool down jog
25 pull-ups
25 chin-ups


Just shy of 40 minutes.

===

Second AM workout:

Total Gym (2 sets)
100 calf raises
40 squats
10 pulls
10 chins
tabata-style single stair sprints
2 minutes shadow boxing


15 minutes
Title: Re: Today's workout?
Post by: KD on November 09, 2010, 09:18:36 am
nice

---

750 m row
dynamic warmup
5 min Skill: today was whatever one wanted. I did frog pose on parallax

Overhead Squats 3×3 (used a 45 lb bar and PVC pipe)
Dead Hang Pull-ups 3x max number did my favorite soft-ball things. maybe 40 total
(3 minutes rest between sets, while resting for one perform the other)

3 Rounds:
30 Hand Release Push-ups
21 OHS (95/65#)

---
intense. I started with the 45 lb bar and knew I wouldn't be able to complete the workout with it so I used a pvc. even the squatting motion with arms overhead just killed me along with the hand release. SD that would be another good one to integrate...fucking brutal over time. I did the first 30 more or less..then was struggling to do 6 at a time in the subsequent rounds.
Title: Re: Today's workout?
Post by: ezekiel on November 09, 2010, 09:23:40 am
man you can type fast!
Title: Re: Today's workout?
Post by: ezekiel on November 09, 2010, 09:25:29 am
-climbed trees
-martial arts (submissions on stuffed animal)
-carrying a heavy ass back pack all day
-might do some grinding with my stick on a rock,
Title: Re: Today's workout?
Post by: KD on November 09, 2010, 09:35:15 am
man you can type fast!
lol. yeah, I chat with paleodonk sometimes on IM and he points that out. its pretty ridiculous. dexterous fingers and a brain fueled by marrow I guess. I would fail typing tests miserably because I make alot of errors smashing the keyboard and such, but for better or worse I usually go with my gut or brain and just type shit out so that cuts down on the time I already spend here.

forgot on Friday I did a workout that was just Hindu push-ups and dips between chairs. I did alot slow movements and isometrics in-between and some self massage and the next day was the first time i've been sore in that area in some time. I'm still looking forward to next month: figuring out the best routine using a traditional gym, my cf experience, bodyweight, and some natural movement stuff hopefully. I might start going back to doing some regular yoga classes as well.
Title: Re: Today's workout?
Post by: miles on November 09, 2010, 11:55:22 am
Dumbbell clean&jerks; dumbell upright row+shoulder-press combos; pull-ups(varied grips); push-up burpees; push ups; resistance band tugs; archery target practise.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 09, 2010, 09:29:41 pm
KD - what is an overhead squat...and what is a hand release pushup?

Today:

Warm-up, then Tabata!

single stair
bridges
double stair
reverse sit-ups
triple stairs
calf raises
single stairs


then light weight (shrugs, deadlift, curls, reverse flies) & cool-down jog

Just under 40 minutes

===

2nd workout (about 3-4 hours later):

30 pull-ups
30 chin-ups
tabata single stairs
tabata sit-ups
2 minute jog


about 15 minutes
Title: Re: Today's workout?
Post by: KD on November 10, 2010, 12:57:56 am
SD
here is the OHS

http://www.youtube.com/watch?v=wjuULPqI-WY

just the form is really tough without the right shoulder flexibility. Despite years of yoga etc...I can hardly get a weightless bar over my head the right way, but its improving.

hand release push-up is basically you go all the way down, then drop your chest to the ground releasing you hands up off the ground for 1/4-1/2 a second I suppose. then pushing all the way up. makes it more like throwing up your body weight every time. in fact it makes one want to throw up. Would be torture on tabata I imagine.

I couldn't find a decent video..but here is one that you can catch snippets of, plus kinda shows how the cf workouts run.

http://www.youtube.com/watch?v=KgW-F9aEDJw

---

miles
: starting to look pretty jacked man. I can say definitely as a compliment that it was pretty much impossible for me to gain any serious mass until I was 23-24 or so, which didn't last too long as I then went down the veg route. Part of it could have been routine or diet, but I think as others have mentioned here before, for whatever reason for many body types it seems less challanging with age.
Title: Re: Today's workout?
Post by: KD on November 10, 2010, 12:10:11 pm
warm up.
bodyweight squats and kipping pull-up practice

21-15-9 reps of
Squat Cleans
Ring Dips


9:23 with 75 lb and doing the dips.

---

squat clean is hard shit, its basically a clean with a front squat but all in the same motion. I think males were supposed to do 135 lb or something. Totally crazy that dudes did that weight at my gym shaving 2 minutes off my time (well not many)! I totally killed the ring dips tho...just busted them out super fast even with the fatigue.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 10, 2010, 11:10:55 pm
Amped up and feeling good! Today's work-out....

3 minute warmup w/ total gym, calf & squat, static jog....

Tabata:

sit-ups
single stairs
sit-ups
double stairs
sit-ups
single stairs
sit-ups
double stairs
sit-ups
single stairs


For a total of 40 tabata minutes and 1000+ sit-ups! Then...

25 pull-ups
25 chin-ups

2 minute cool-down jog

Total time: 50 minutes
Title: Re: Today's workout?
Post by: KD on November 11, 2010, 01:58:08 pm
push-press 1 rep max. did 135 maybe could have put up 145..either way, I rarely max out on much but its the first sign i've gone up in strength (not just fitness) that i've noticed. 115 was a real struggle a few months back.

workout:

4 Rounds for time:
20 Lateral Jumps
20 Over a Box Jumps (20/16?)
20 Deadlifts (185/135#)
250m Run

---
18:30
For someone that is all legs and no torsos my vertical leap is such shite. There is a small girl there lifting 135 on the deadlifts and jumping 16" squared boxes and after trying the 20? and falling on my but I dropped down to jumping these 20" squared platforms that were only 8"-10" high. we were supposed to practice kipping pullups which I still cannot do but I banged out 14 softball dead hangs after that workout which I think is pretty dam impressive.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 11, 2010, 11:41:24 pm
Gonna squeeze in 2 workouts again today if I can manage it.

Work-out 1:

3 rounds Total gym plus
squats
calf
static jog


Variation on the "crippler"

10 squats
80 single stair
10 squats
40 single stair
10 squats
20 single stair
10 squats
10 single stair
10 squats
80 single stairs


then 5 rounds:
60 sit-ups (total 300)
30 bridges (total 150)
15 bridge leg raises each leg (total 75 each)

3 minute static jog

30 minutes

=====

Work-out 2:

30 pull-ups
30 chin-ups

Tabata:

single stairs
sit-ups
double stairs


plus 3 minute cool-down jog

Under 20 minutes.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 12, 2010, 10:47:33 pm
Friday...end of the week!

Work-out 1:

3 minute warm-up

Tabata Protocol:

single stair
sit-ups
double stair
TG curls
triple stairs

3 minute shadow boxing
TG curls
(5 sets)
TG reverse flies (5 sets)

2 minute jog

32 minutes

======

work-out 2.....

60 pull-ups
60 chin-ups
150 squats
500 calf raises
tabata single stair sprints

2 minute cool down jog

22 minutes
Title: Re: Today's workout?
Post by: ezekiel on November 13, 2010, 04:23:22 am
Climbing Trees
Martial Arts: Tan Tui 1, Monkey Kung Fu, Wooden Tree Palms and Kicks and Clinch
Adventure In Woods
Carrying Tripod and Back Pack Everywhere, Stresses my grip and strengthens forearms.

Grappling with a my stuffed tiger later too.


I got some footage of it all.

Monkey kung fu. :) hehehehehe

http://www.youtube.com/watch?v=TN-H7gfAmHU
Title: Re: Today's workout?
Post by: ezekiel on November 13, 2010, 04:24:13 am
Martial arts is like a dance

dancing is necessary, i think money kung fu filled my dancing spirit today
Title: Re: Today's workout?
Post by: ezekiel on November 13, 2010, 02:11:04 pm
I am the MONKEY KING!!!!! Monkey kung fu

http://www.youtube.com/watch?v=j0FWxGT4YYY
Title: Re: Today's workout?
Post by: SkinnyDevil on November 13, 2010, 09:59:08 pm
Day 6 (4 days getting 2 workouts a day!)...tomorrow I'll take off.

Very light day....

1 round on Total Gym
calf raises
squats
25 pull-ups 25 chin-ups
static jog


Now for some beef.....
Title: Re: Today's workout?
Post by: SkinnyDevil on November 16, 2010, 12:02:24 am
Monday...

3 minute TG+ warm-up, then

Tabata:

bicep/tricep combo
single stair
sit-ups
double stair
bicep/tricep combo
triple stair
sit-ups


25 pull-ups
25 chin-ups
2 minute jog


total time: 38 minutes
Title: Re: Today's workout?
Post by: Hannibal on November 16, 2010, 02:47:39 am
bike - 40 km
half of that distance - with the backpack with 2 ducks and over 100 eggs ;)
Title: Re: Today's workout?
Post by: KD on November 16, 2010, 11:47:21 am
nice I love biking with eggs.


we did a bunch of crazy partnered warmups that include wheelbarrows, body drags, and partnered burpees with lateral jumps. then worked on rope climb technique

worked on max Power Clean. I did a variety of low ways and low reps instead of max. highest weight I did was 135. didn't get around actually doing a max.

Death By Thruster
(front squat to push press)
1st minute 1 thurster. 2nd minute 2, 3rd 3 and so on till as many rounds as you can do. I did 13 full rounds and 10 additional with 65 lbs. big dudes were supposed to do 95 lbs, but my round #'s were pretty tops.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 16, 2010, 09:46:03 pm
I wish it was warm enough to bike here. I need to get one of those stands so I can stationary bike with my bike!

Thrusters, eh? Might have to try those today!

=====

Today's FIRST workout:

3 minute warmup

Tabata Protocol:

single stair
TG row/reverse fly combo
double stair
bridges
triple stair

light weight focusing on back
30 pull-ups
30 chin-ups
2 minute static jog


38 minutes

=====

Today's SECOND workout....

30 pull-ups
30 chin-ups


That's all.....
Title: Re: Today's workout?
Post by: KD on November 17, 2010, 09:59:46 pm
rope climb practice

3 Rounds:
500m Row
12 Deadlifts (BW)
21 Box Jumps (24/20?)

14:30 with 20" boxes. Pretty decent time. My deadlift form is still not spectacular as i'm all legs short torso but i'm managing. luckily I don't weigh too much. My running is going up considerably as is the strength in my shoulders. My arms/biceps are also stronger and doing 15 softball grip dead-hangs now even after a workout. I'll have to go in someday fresh and see how many I can do.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 17, 2010, 11:21:18 pm
KD - Tell me about that 500m row? Are you on the water or is there some kind of counter on a rowing machine?

Today:

TG warm-up
1100+ sit-ups
1200+ stairs
(600+ up & 600+ down)
25 pull-ups
25 chin-ups


45 minutes on the nose
Title: Re: Today's workout?
Post by: KD on November 18, 2010, 12:27:52 am
yeah its on the rowing machines. This particular one most subbed running for rowing. I guess I should have said my running times are gong down, but ability is going up. Basically I did this entire workout without any real stopping.

1100 sit-ups!
where are you doing stairs? I think if I once again lived an old factory or commercial elevator building I would do stairs. I tried doing them in interior homes stairs and figured it was just a matter of time before i broke my neck.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 18, 2010, 10:55:53 pm
Right now the stairs are just being done in my house. I'm not near a good set at a track or stadium right now (unfortunately!).

Today:

TG warm-up, then tabata:

single stair
bicep/tricep combo
double stair
bicep tricep combo
triple stair

light weight
2 minute shadow boxing
25 pull-ups
25 chin-ups
2 minute jog


41 minutes
Title: Re: Today's workout?
Post by: KD on November 18, 2010, 11:58:22 pm
have you tried doing box jumps? probably less chance of slippy slidey..and more bang for your buck too. Doing more than 25 jumps in a row or 100 in a workout on a high box makes me want to puke. mixing with lateral jumps (over a bar or other thing) is a intense combo.
Title: Re: Today's workout?
Post by: KD on November 19, 2010, 10:20:03 am
500 meter run
started with major painful mobility work on shoulders and hips.

squat snatch practice

workout: 30 snatches ( i only did 65 lb)
3:33

prior to the workout I busted out 18 soft-ball grip deadhangs and then another 17 afterward!!!

trying to master the right wraps on rope climbs too. ran quite a distance afterward. my body aches.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 19, 2010, 11:54:48 pm
have you tried doing box jumps?

You are evil....

Today:

4 minute TG warm-up

Tabata:

single stair
leg lifts
box jump
(alternating low & high)
leg lifts
single stair

10 pull-ups
10 chin-ups
3 minute jog


30 minutes to the second.

I thought the box jumps were gonna kill me...but it became even more pronounced when I tried to do the last set of single stair sprints and my legs didn't want to move!
Title: Re: Today's workout?
Post by: KD on November 21, 2010, 10:43:32 am
heh, yeah man, only you would try to throw them into a tabata set first thing. :)

yesterday did a partnered workout where 1 person holds really uncomfortable positions while the other does reps of exercises. lets just say my partner was thrilled that he did not have to wait too long on the wall sits and planks.

30 Med Ball Cleans – Partner holds Med Ball overhead
30 Squats – Partner holds the a wall sit
30 Abmat Sit-ups – Partner holds a V-up
30 Wall Balls (20/15#) – Partner holds a wall sit with medicine ball
30 Burpees – Partner holds the Push-up position

rowing/stretching/biking
Title: Re: Today's workout?
Post by: SkinnyDevil on November 21, 2010, 10:24:25 pm
heh, yeah man, only you would try to throw them into a tabata set first thing.

Are you telling me I wasn;t supposed to do that? Geezz...

I'm jealous regarding the rowing & biking! I need to get a rowing machine.
Title: Re: Today's workout?
Post by: KD on November 21, 2010, 10:51:43 pm
Are you telling me I wasn;t supposed to do that? Geezz...

I'm jealous regarding the rowing & biking! I need to get a rowing machine.

yeah, at first I hated the rowing - because I was terrible at it.

It now seems to me to be the most valuable piece of modern equipment. I mean its pretty much impossible to replicate the movement other than the real thing, and it works virtually your entire body physically as well as being great full bodied cardio.

could be too nasty soon enough for the bike...we shall see


 
Title: Re: Today's workout?
Post by: SkinnyDevil on November 22, 2010, 12:15:02 am
Yeah, I had a rowing machine years ago, but it was the cheap kind and broke down after a coupla years of heavy use.

I need to hit freecycle for a new one.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 22, 2010, 11:35:33 pm
Lite day...

TG warm-up

Tabata:

single stair
sit-ups
double stair

30 pull-ups
30- chin-ups
2 minute cool-down jog


23 minutes.
Title: Re: Today's workout?
Post by: KD on November 23, 2010, 11:01:40 am
I think tonight was one of the most brutal workouts for me so far.

5 rounds:

20 Kettlebell Swings (24/16 kg)
20 yd Suicide Sprint
15 Kettle Bell Swings
20 yd Suicide Sprint
10 Kettle Bell Swings
20 yd Suicide Sprint
Rest 3 minutes

the '20 yard' sprint in fact was a ladder of 5, 10, 15, 20 yards each way. the type where you have to touch the ground which is very disorienting..not to mention it was like people dodge with a packed 'track' of a small gym floor.


in total it was 225 swings. I did 16 kg not 24 and it was still a major fuck. the goal was to get under 30 minutes for the entire workout (you had to take 3 min rests) and very few people made it. I got close which is surprising because I literally almost gave up from fatigue after 2 rounds. I booked it on the sprints which probably saved me very little time and drained energy..but I hardly stopped for more than a few seconds other then the rests. insaneZ!
Title: Re: Today's workout?
Post by: SkinnyDevil on November 24, 2010, 12:33:00 am
Today....

4 minute TG warm-up

tabata:

TG bicep/tricep combo
single stair
sit-ups
double stair
TG row/reverse fly combo
triple stair

3 minute cool-down jog


31 minutes
Title: Re: Today's workout?
Post by: miles on November 24, 2010, 02:18:27 am
Did full dumbbell squat->upright row->shoulder press combos; dumbbell snatches; pull-ups(varied grip); chin-ups with knee raises; burpies; and ran for ~25mins.

I used to be able to run infinite distance at high speed up to about a year ago when I basically stopped running except for indoors in warm-ups until now. I can't wait until I get back to that.. I suck so badly right now. Should start getting towards effortless in a few weeks I expect.
Title: Re: Today's workout?
Post by: KD on November 25, 2010, 09:10:34 am
i'm really regaining my running that I..uh..pretty much never had (other then pre-adolecent short sprints).

5 Rounds for time of:
6 Hang Clean (135/95#)
12 Box Jumps (24")
400m Run


I only did 75 lbs on the cleans because my form is still not the greatest. no way I could throw up 135 even with just 6 reps anyway.


this amounts to 2K run (plus run time in an out of the gym) +  60 box jumps and 30 cleans in 16:32

foolishly I didn't put clamps on my barbell so every time I had to fiddle with that but my pace was just killer. I usually opt down to 20" box jumps as 24" can be just brutal or plain scary after many jumps, but what the heck.
Title: Re: Today's workout?
Post by: miles on November 26, 2010, 09:35:19 pm
Dayum running is frickin awesomestyle f'reeeeeeeeeeeeel. Was out runnin fo like 2hrs today baby girl ohhhhhhhhhhhh yeah. Runnin feels so good fo sho mofo.. ohhhh right.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 27, 2010, 02:33:29 am
2 days off....but today's workout was still light (I'm being lazy!):

3 rounds TG

tabata:

single stair
sit-ups
double stair

25 chin-ups
25 pull-ups
3 minute cool down jog
Title: Re: Today's workout?
Post by: KD on November 30, 2010, 09:48:07 am
yesterday morning

partner WOD

Each Partner had to complete 3 Rds of the following
100 yd Shuttle Run (10 short lengths of gym)
30 Push Press (65#)
30 Abmat Sit-ups

While one partner worked through the entire round the other hung from the pull-up bar. If they fell, 4 burpees and back up to hanging.


this had to be one of the hardest things ever. there was no stops and when you couldn't hang any more on the bar and were tired you had to immediately do burpess and then immediately get back up on the bar.. doesn't make a lot of sense but that is how it went. luckily for my partner I still burned it pretty quick despite inheriting alot of hangtime :/. the whole thing was around 18-20 mins I think. agony.

---

today we did bench press for I think the second time in my 6 months at the gym. the other was part of a workout (BW bench as many reps) and today was a 5 rep max

I threw up 200 lbs! which means my max is well over 200 lbs now which is just insane to me. 2 months ago on the BW workout I might have got 7-8 with some assistance, but to me this is a shocking improvement considering i'm not doing any specific weighted chest stuff regularly. I estimate my max now to be at least 50 lbs over my body weight. O0


[edit]

forgot the actual 'workout'

which was 15 minutes to do as many rounds of
30 lunges
30 lateral jumps 18"

did either 7 or possibly 8 rounds. intense.
Title: Re: Today's workout?
Post by: wodgina on November 30, 2010, 05:27:33 pm
Not bad on the bench press!
Title: Re: Today's workout?
Post by: KD on December 02, 2010, 11:18:58 am
thanks man, I've gone up here and there in strength seen in push press and squats, but this was particularly surprising considering I've neglected even the BW chest routine I was doing before.

on a much needed break today

yesterday we did rack jerks and muscle-ups on rings.
I did my first -sorta- full on ring muscle-up. man was it ugly. I have all the strength which i used to 'muscle' through but i'm lacking in the hip action. the jerks are also awkward for me. Anything you have to lock you arms out (like overhead squats) really feels rough on my body.

the workout was quite devastating as well

21-15-9 [reps of each]
Deadlifts (225#)
Hand Stand Push-ups.

I consider myself to be adept at HSPU but they suck energy like no other. what starts out as 5-6 in a row turned to shit real quick with the deadlift combo. most people used some kind of bands hanging from a pull up bar but basically this was the first time I could not actually complete the reps/workout, couldn't even get the decline of the HSPU toward the end...

ah well. I'm going to go in tomorrow or Friday and blow out 225 on the bench.
Title: Re: Today's workout?
Post by: KD on December 03, 2010, 09:40:48 am
back squats

rowed a 2K in 7:52

not amazing but pretty dam good.

Title: Re: Today's workout?
Post by: SkinnyDevil on December 06, 2010, 11:18:22 pm
Benn a tad under the weather, so the workouts have been very light lately. Getting back into it today, slowly...

3 sets Total Gym
120 squats
150 calf raises

tabata:

double stair
sit-ups
double stairs

2 minute jog
30 pull-ups
30 chin-ups


A touch over 30 minutes.
Title: Re: Today's workout?
Post by: KD on December 07, 2010, 07:35:26 am
ok..so i joined Gold's Gym that is walking distance. I was crying alot riding around on the bike with the 30 mph 20 deg wind so as my only mode of transport I'm not going to be checking in too much to cf I don't think.

---

warmed up and absolutely decimated a 500m row at 1:39
did some various cross-fit like dynamic warmup which probably looked strange to onlookers.

I had really no idea what I was doing but I think what I came up with was pretty cool mix of compound and isolation stuff.

1. various grip pull ups intermixed with cable curls in a variety of directions and motions
2. front squat - just using a 70 lb barbell - one cool thing about gyms is they have those preset weights on little barbells.
3. I did a weighted cable row with the two handed rope attachment..pretty much maxed out the machine for 5 reps and then did more deadhangs in between.
4. they have this perpetual rope machine which I had never seen nor heard of and is super cool. I did three sets of 1 min on the hardest setting. probably about the most intense thing I've ever done with equipment. I was like yelling 40 seconds in. the little body diagram showed every muscle group as being highlighted above the waist. Seems like a good invention to me.
5. more of the cable rows
6. a little half ass jump rope
7. cables again but in each hand coming from behind and up
8. 500 m row - slower
9. stretching
10. food
Title: Re: Today's workout?
Post by: SkinnyDevil on December 08, 2010, 01:06:38 am
Another light day....

TG warmup
light weight

tabata:

double stair
sit-ups
triple stairs

shadow boxing & lite jog


27 minutes.
Title: Re: Today's workout?
Post by: miles on December 08, 2010, 06:34:33 am
Ran around the town doing parkour-ish type stuff, climbing trees, vaulting, jumping, running, walking along railings, etc.. also did some exercises on scaffolding. Ran to and from the butcher and the supermarket, and did arm exercises with the shopping bags too. I heard a family man comment to his wife about my parkour.
Title: Re: Today's workout?
Post by: KD on December 08, 2010, 09:58:31 am
Today I met with a personal trainer as per requirement of joining Gold's

nice guy. he asked me about a million questions which made me somewhat nervous as we were locked in a little room.

we then did some heart rate stuff on an elliptical which I'm glad I did. It was one of many times of the evening he gave a 'woah' type reaction. I don't know much about the mechanics of these things..like heart rate etc...but mine apparently dropped incredibly quickly on resting and required a massive amount of resistance to raise it. He said this was really impresive. I wasn't so interested in too much of his advice so I wanted to get him to measure my bodyfat with calipers, but he declined and we just used this little hand sensor machine that plopped me around 10. He said this was pretty dam good considering my build and that mostly the only dudes that had serious size at the gym with much lower bf were abusing supplements. We did bench presses with high reps and he said I had really good form. He then bid me adieu and I went to one of those bench assists and put up 205 at really slow negatives and did sets of burpees in between (like 10).

also did

push press and full thrusters with 80 lb bar and 40 lb free weights.
tricep pulldown with a strait bar
cable chest work with a large chunk of weight
various stretching
sprinted home on the bike in the cold.

Title: Re: Today's workout?
Post by: SkinnyDevil on December 10, 2010, 01:51:04 am
Had to cut it in half today...rrrr....

5 sets (instead of 10):

10 pull-ups
50 sit-ups
30 squats
10 chin-ups
50 sit-ups
50 calf raises

Totals:

50 pull-ups
50 chin-ups
250 calf
150 squats
500 sit-ups

Title: Re: Today's workout?
Post by: KD on December 10, 2010, 08:46:28 am
tried to make it down to my CF gym on the bus and it never came..so I just biked down to Gold's and slapped together a pretty cool workout:

dynamic stretch - spidermans, Samson, pvc mobility
- pull-ups on that funky angled grip:
1x18 dead-hangs / 2 X 6 @ 25 lb belt / 2 x 3 @ 45 lb belt
10 x 36" box-jumps. [I saw some dudes doing these and had to try...pretty tricky at first and super intense generally]
- 'low row' on the pully system.:
3 x 6 @ like 180 lbs or something.
10 x 36" box-jumps.
- easy dead-lifts:
3 x 10 @ 135 lb
10 x 36" boxjumps.
some quick cable bicep work: maximum weight - with an extremely slow and paused pull-up in between
stretching
easy 200 m row.

---

this is what I missed out on

5 Rounds for time of:
250m Row
10 Burpee Sandbags
10 Sandbag Power Cleans
10 Over the box Jumps

still somewhat disappointed because I have never done the sandbag stuff and probably could have used the ego boost from completing this in good time. dam stingy public transportation and this coldsnap!
Title: Re: Today's workout?
Post by: SkinnyDevil on December 11, 2010, 12:28:58 am
City buses....uugghh!

today:

TG warm-up
light weight (upper body)

tabata

single stair
sit-ups
double stairs

cool-down jog


total time: 33 minutes
Title: Re: Today's workout?
Post by: Barbie Brutal on December 12, 2010, 12:52:19 pm
Doing a slow routine adding more difficulty each month as I recover from health issues (will post more as we go along).

3 sets of 10 of each:
squats
standing calf raises
bent arm lat
med grip BB pullover
seated side lats
wide grip front lat pull down
close grip tricep push downs
standing alternate DB Curl
DB side bends
bent knee sit ups
Title: Re: Today's workout?
Post by: SkinnyDevil on December 14, 2010, 01:13:39 am
Nice.

Any cardio?
Title: Re: Today's workout?
Post by: KD on December 14, 2010, 11:52:43 am
sounds good BB, good to have you

more golds.

warmup 500 m row
10 x 36 " box jump
3 x 6 @ 45 lb weighted pull-up (funky angle grip)
10 x 36 " box jump
3 x 45 second rope machine (highest resistance)
10 x 36 " box jump
3 x 6 x 200 lb low row
3 x 45 second rope machine (highest resistance) ug! I love/hate this fucker
3 x as many reps of cable bicep curls (i move in all different directions) + as many pullups I could do afterward (regular grip)
500 m row cool down
stretching

---

I also won a bike sprint this weekend
Title: Re: Today's workout?
Post by: pioneer on December 14, 2010, 12:18:48 pm
3 sets of weighted pullups with 70lb dumbell, 5 reps each set
3 sets of overhead press with 125lbs 5 reps each set
3 sets of squats 225lbs for 5 reps each set (getting back into squats)

Its sooooo friggin cold outside I cant even do my outdoor cardio -[
Title: Re: Today's workout?
Post by: KD on December 14, 2010, 11:55:37 pm
out of curiosity, how do you attach the dumbell? or do you use your feet?

I can't do deep squats at that weight.

I find the box jumping and jump roping to be ridiculously more efficient than anything I would do outdoors, less fun perhaps I guess.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 15, 2010, 01:04:47 am
Today:

2 sets TG warm-up
light weight

tabata:
single stair
sit-ups
double stair

cool-down jog

42 minutes
Title: Re: Today's workout?
Post by: pioneer on December 15, 2010, 01:43:10 am
out of curiosity, how do you attach the dumbell? or do you use your feet?

I can't do deep squats at that weight.

I find the box jumping and jump roping to be ridiculously more efficient than anything I would do outdoors, less fun perhaps I guess.

I dont go that low with squats either. I just make sure the tops of my thighs are parallel with the ground and my hip is creased. Some may call that low, but some of my friends go full depth with a lot of weight, which is nuts. To attach a dumbell, I use a weight dip belt with a chain and wrap it around my waist with the dumbell hanging between my legs.

As for the outdoor workouts, I just like to have lots of fun and I feel that it is really healthy doing it outside. I try to do stuff much like this guy. If you're not having fun working out, whats the point.

http://www.youtube.com/watch?v=SKGF-ErsJiI
Title: Re: Today's workout?
Post by: KD on December 15, 2010, 03:50:44 am
its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.

yeah I use a weight belt with a plate, but don't know how I would attach a dumbell. 70lb is a big dumbell! not sure if we even have those. I bet a KB would work nicely and those go up into huge #'s.

To me doing the cf stuff is fun..like playing basketball or something, only I'm terrible at basketball, so its more fun for me. I can appreciate what Erwan and Sully do etc..but to me I would rather do the most efficient thing and never get bored. just my preference. I think if I was into running, I would rather be doing free running and such as opposed to a treadmill of course but ok with neither if it isn't the best thing for me. While I enjoy biking and other kinds of outdoor activities, I do enough of those as is so I would rather just hustle in my workout time. Just a preference.
Title: Re: Today's workout?
Post by: pioneer on December 15, 2010, 09:59:53 am
its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.

yeah I use a weight belt with a plate, but don't know how I would attach a dumbell. 70lb is a big dumbell! not sure if we even have those. I bet a KB would work nicely and those go up into huge #'s.

To me doing the cf stuff is fun..like playing basketball or something, only I'm terrible at basketball, so its more fun for me. I can appreciate what Erwan and Sully do etc..but to me I would rather do the most efficient thing and never get bored. just my preference. I think if I was into running, I would rather be doing free running and such as opposed to a treadmill of course but ok with neither if it isn't the best thing for me. While I enjoy biking and other kinds of outdoor activities, I do enough of those as is so I would rather just hustle in my workout time. Just a preference.

Its easy to attach a dumbell, just wrap the chain around the handle of the dumbell and there you go.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 15, 2010, 11:11:19 pm
Today:

TG warm-up
light weight (back & triceps)

tabata:
single stair
sit-ups
box jumps

25 pull-ups
25 chin-ups
cool-down jog


total time: 35 minutes
Title: Re: Today's workout?
Post by: miles on December 16, 2010, 01:38:46 am
Running & Parkour for about 1h30mins.
Title: Re: Today's workout?
Post by: SteakNchop on December 17, 2010, 02:37:59 am
some pushups
ab wheel
sprint across a field 10 times
Title: Re: Today's workout?
Post by: pioneer on December 17, 2010, 05:24:00 am
its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.


I used to be all about ATG (ass to grass) squats, however, I realized in physiology that if you cannot keep a natural arc in your back while going deep with a lot of weight, it will only be detrimental in your health. Try squatting all the way down and keep your butt from going under you and your spine from curving. This is a difficult task. People who squat ATG train their whole lives on keeping their spine in natural alignment. Look at olympic lifters who go all the way down, it takes years for them even to get to a level where their tailbones dont go under and their spine stays straight.

My humble advice is to only go as low as your back naturally lets you. STOP when your spine begins to curve under your butt. You always have to have an arc in your back, as soon as it hunches at all its over.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 18, 2010, 03:52:02 am
Super light work-out today. Took under 10 minutes (about 8, actually).

25 pull-ups
25 chin-ups
100 squats
250 calf raises
Title: Re: Today's workout?
Post by: achillezzz on December 18, 2010, 07:42:29 am
Running & Parkour for about 1h30mins.

Miles how do you eat? 1Meal a day? Don't you get hungry after long activities ? provide me an example of your typical day please and the meals please !! you do ZC?
Im on Half sad half cooked paleo half raw I eat carbs too.. after 1h30min ball game I am hungry and drained I just wana go home :(. and you?
Title: Re: Today's workout?
Post by: yuli on December 18, 2010, 08:26:09 am
Im on Half sad half cooked paleo half raw I eat carbs too.. after 1h30min ball game I am hungry and drained I just wana go home :(. and you?

wow three halves? no wonder you are drained, I'd never be able to achieve that without some space-time distortion technique  :P
Title: Re: Today's workout?
Post by: KD on December 18, 2010, 09:27:48 am

My humble advice is to only go as low as your back naturally lets you. STOP when your spine begins to curve under your butt. You always have to have an arc in your back, as soon as it hunches at all its over.

i'm not a technical expert in this stuff. Your advice sounds good but I don't see why one wouldn't just choose a weight that they could both keep their back strait and go deep into the actual position. I'm pretty sure that is what they would recommend at my cf gym. So in addition to yelling at people to go deeper they yell about any form/alignment stuff. Usually If I can not go down with a weight *say 225 its because its too much weight for those muscles. in other words it does not effect my form to go down that way with a lighter weight. I don't think i've seen a single person at my gym that can't do a proper body-weight air squat all the way down deep, but people will load up weight beyond what they can get into that deeper position, hence getting yelled at.

Personally these days i prefer doing front squats, because I know for certain I can't load up the weight and physically be able to lift it even with improper form, so it gives me an easier time going deep into the position in the 75-150 range. squatting 300+ doesn't really appeal to me anyway as I can already hardly fit into many jeans at my waist size anymore.

---
still have not been checking into cf.

- medium pace 500 m row
- dynamic stretch
- bench press:
10@135,155,175
1@205, 1@225  O0
- 3 x chest cable work w/
12" box jump overs and lateral jump overs till tired
- 3 x 10 front squat -> push press with light 70 lb barbell w/
tricep pull down with rope.
- 3 x 10 x 36" box jumps w/
3 x 10 x burpees
- 3 x 10 x 95 'hammer strength' machine [was worn out and this is actually a decent movement for a sitting machine]
- stretching
Title: Re: Today's workout?
Post by: achillezzz on December 18, 2010, 07:04:58 pm
wow three halves? no wonder you are drained, I'd never be able to achieve that without some space-time distortion technique  :P
My diet is kinda simple when I wake up I do some juicing and some raw eggs.
after school some kind of a "good" sandwich in huge baget with cooked or half cooked meats with veggies.
some milk after workout
dinner I eat cooked meat/fish salad cheese

maybe I should not post untill I try some raw beef  >: tomorrow my mom is getting me some steaks Im making steak tartar -\
Title: Re: Today's workout?
Post by: SkinnyDevil on December 18, 2010, 09:36:32 pm
wow three halves? no wonder you are drained, I'd never be able to achieve that without some space-time distortion technique  :P

Funny!
Title: Re: Today's workout?
Post by: miles on December 18, 2010, 09:37:42 pm
Miles how do you eat? 1Meal a day? Don't you get hungry after long activities ? provide me an example of your typical day please and the meals please !! you do ZC?

I usually eat 1 meal a day of animals only. Typical day: Get up in the morning, don't plan to eat, ever. Then get some energy boost and start using it, and think I probably will end up eating later, then be active either by running/parkour, or some indoor too like weights. I might do this for 1-4hrs, running around. When I get back I'd sit down for a bit, have some water, then I'll think of something else to do like either go out and do more of the same.. running around and stuff, or maybe go practise archery, meet up with a friend/s or just run a different place like into the woods if I was running around the town, climb trees if I was climbing on buildings(30mins-2hrs maybe). Then when I get back I'll stand for a bit, have some water maybe, then go to the shop for some meat. I'll get like 1-2kg of meat. Sometimes I pick up fruits when they're heavily reduced just because I can't pass all that energy for so little price, but I prefer if I don't see any =) Although I always look. I'll get back with my meat, put it in the fridge, then I'll sit down, do some work on the computer, go on this forum and some game called travian, talk a bit(all few hrs). Then I'll start thinking about the meat and it'll get stronger and stronger the acid in my stomach etc.. and I'll go eat. Then I'll spend a while afterwards just sitting around watching tv, getting thirsty and drinking water, pissing... until I feel stable. Then I'll go up to the computer, do a bit of work, then get tired start reading this forum until I'm ready to fall asleep, go to bed, fall asleep, sleep for 10-12hrs.
Title: Re: Today's workout?
Post by: pioneer on December 19, 2010, 02:50:09 am
i'm not a technical expert in this stuff. Your advice sounds good but I don't see why one wouldn't just choose a weight that they could both keep their back strait and go deep into the actual position. I'm pretty sure that is what they would recommend at my cf gym. So in addition to yelling at people to go deeper they yell about any form/alignment stuff. Usually If I can not go down with a weight *say 225 its because its too much weight for those muscles. in other words it does not effect my form to go down that way with a lighter weight. I don't think i've seen a single person at my gym that can't do a proper body-weight air squat all the way down deep, but people will load up weight beyond what they can get into that deeper position, hence getting yelled at.


I understand where you are coming from, but where I am from, nobody can do an air squat without their butt hunching under them when they are all the way down. This butt hunch is fine when it is body or low weight, but when you are trying to go down all the way with 300 lbs and your butt hunches, its dangerous.

I am starting to like full goblet squats more because you can never go so heavy that your body will lose form, and the natural form makes all the muscles work.

I'd just thought Id share with you guys this routine I made by incorporating Dr. William Wong's minimalist strength training approach. This routine has given me lots of strength, muscle, and success.

Monday
Full weighted chins 3x5/6/7
weighted ring dips  3x5/6/7
Squat                    3x5/6/7

Wednesday
Full chin ups 10 sets of 10 or more
Ring dips      10 sets of 10 or more
Deadlift           3x5/6/7

Friday
Full weighted chins 3x5/6/7
Overhead press      3x5/6/7
Squat                    3x5/6/7


The 5/6/7 are the reps wong recommends. The strategy is you do 3 sets of a certain weight for 5 reps and when completed 3 sets of 5, you move on to 3 sets of 6 and so on until you get 3 sets of 7, in which case you would increse the weight and start with a higher weight at 3 sets of 5 again.
Title: Re: Today's workout?
Post by: KD on December 20, 2010, 04:03:19 am
still at the meathead gym

- 500 m row
- dynamic stretch
- 3 x 45 lb weighted pull-up x 6
   then immediately 1 set balls out on reverse grip without weight ~8 reps or so.
- 3 x front squat 80 lbs x 10
- 3:00 total broken up into 4 section on my rope machine on highest setting - standing this time. did 4 x 10 air squats during short breaks from the rope.
- 3 x 36" box jumps x 10 in between
   3 x heavy cable bicep curls x ~5 with pull-ups
- static stretching

nice little workout
Title: Re: Today's workout?
Post by: SkinnyDevil on December 21, 2010, 01:45:17 am
TG Warm-up

tabata single stair
tabata sit-ups

light weight (upper body)

30 pull-ups
30 chin-ups


37 minutes
Title: Re: Today's workout?
Post by: achillezzz on December 21, 2010, 01:54:03 am
SD you love calisthenics aint ya :D? try handstand pushups and tell me how much you can bang in a row.
I just started them my goal is get it to 20 in few months, I assure you that you will like the burn in your shoulders  ;)

edit: oh and I do it with the wall cant do the freestand yet
Title: Re: Today's workout?
Post by: Iguana on December 21, 2010, 02:10:20 am
Cleaning the windows of my house.
Changing both front hydropneumatic suspension spheres of my Citroën
Cleaning the goose-house. Put the stuff under the young trees.
Checking the poultry park fence
Chopping firewood
Sweeping the garage and flat floors
Cleaning the kitchen

I usually eat 1 meal a day of animals only. Typical day: Get up in the morning, don't plan to eat, ever. Then get some energy boost and start using it, and think I probably will end up eating later, then be active either by running/parkour, or some indoor too like weights. I might do this for 1-4hrs, running around. When I get back I'd sit down for a bit, have some water, then I'll think of something else to do like either go out and do more of the same.. running around and stuff, or maybe go practise archery, meet up with a friend/s or just run a different place like into the woods if I was running around the town, climb trees if I was climbing on buildings(30mins-2hrs maybe). Then when I get back I'll stand for a bit, have some water maybe, then go to the shop for some meat. I'll get like 1-2kg of meat. Sometimes I pick up fruits when they're heavily reduced just because I can't pass all that energy for so little price, but I prefer if I don't see any =) Although I always look. I'll get back with my meat, put it in the fridge, then I'll sit down, do some work on the computer, go on this forum and some game called travian, talk a bit(all few hrs). Then I'll start thinking about the meat and it'll get stronger and stronger the acid in my stomach etc.. and I'll go eat. Then I'll spend a while afterwards just sitting around watching tv, getting thirsty and drinking water, pissing... until I feel stable. Then I'll go up to the computer, do a bit of work, then get tired start reading this forum until I'm ready to fall asleep, go to bed, fall asleep, sleep for 10-12hrs.

Don’t you work, except a bit on your computer  ???

Francois
Title: Re: Today's workout?
Post by: miles on December 21, 2010, 02:18:46 am
Don’t you work, except a bit on your computer  ???

Francois

Self-employed, affiliate marketing, like those trolls who advertise supplements here ;) I spend like 2-3 hrs a day during the week but I do like 5-6hrs a day on the week-end.. Before that I was doing sport full-time funded, and before that I was in high-school.. So I've never had a proper job yet.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 21, 2010, 09:02:10 pm
SD you love calisthenics aint ya :D? try handstand pushups and tell me how much you can bang in a row.
I just started them my goal is get it to 20 in few months, I assure you that you will like the burn in your shoulders

Haven't tried them in years. Hurt my shoulder(s) and so I try to avid things like hand-stand push-ups.

That said, I was never much good at them. Only did a few per set.
Title: Re: Today's workout?
Post by: KD on December 22, 2010, 07:46:19 am
20 HSPU sounds like a pretty high goal. how about 10? I can't do 10 and my weight works to my advantage on these. I can press alot of weight for my size too.

---


pretty fast 500 m warmup 1:42
dynamic stretch: stiff legged bear crawls, spider-man stretches, pvc shoulder mobility, 10 air squats
- bench: 135 x 5, 185 x 5, 205 x 3
- light push press, 10 @ 80 lbs x 3
- chest cable work 3 x 6 @ i dunno, 70..but the weights are all funky on those things.
- 10 burpees
- 3 x 25 lb weighted dips x 6; followed by 10 reg dips
- 10 burpees
- 'hammer strength' sitting bench - 6 @ 95 lbs x 3
- 10 burpees
- light deadlifts `10 @ 135 x 3
- shoulder shrugs with the same weight
- stretching
- peace out
Title: Re: Today's workout?
Post by: miles on December 22, 2010, 04:32:51 pm
Went out running barefoot in the snow from 5:30am-7:45am.
Title: Re: Today's workout?
Post by: Iguana on December 22, 2010, 05:03:13 pm
Huh?   ???  And you're still alive?  ;D
Title: Re: Today's workout?
Post by: Hannibal on December 22, 2010, 05:21:03 pm
Went out running barefoot in the snow from 5:30am-7:45am.
My man pots and pans  ;D
Next time give us some video of your performance, at least 15 minutes ;)
Title: Re: Today's workout?
Post by: SkinnyDevil on December 22, 2010, 09:23:39 pm
Went out running barefoot in the snow from 5:30am-7:45am.

I wear flip-flops in the winter unless I'm stepping into deep snow. Everyone thinks that makes me hard-core for some odd reason...but you get the award, Miles!!!!!

Today to 30 minutes on the button.

60 chin-ups
60 pull-ups
200 squats
300 calf raises

tabata:

sit-ups
squats
sit-ups


totaled me at 400+ sit-ups and 380 squats
Title: Re: Today's workout?
Post by: KD on December 23, 2010, 12:24:41 pm
busted out a 500 m row in 1:37.5 which was my fastest time ever. I felt pretty crappy doing it and I had eaten just an hour or two earlier and my stomach felt a little weird. its a pretty dam good time but I should be able to improve.
-dynamic stretch
6 @ 45 lb weighted pullups x 3
6 @ cable curl with a strait bar combined w/ as many pullups combined w/ 20 lateral jumps over a 25 lb plate x 3 with 30 second rests
rope machine on highest setting, standing for 3:00 minutes broken into 4 sections with 4 x 10 air squats
- 3 x 36" box jumps x 10 in between
   3 x 10 bicep curls with a weighted bar holding the bar like a staff against my forearm and moving slowly (just sort of made this up but seems good)
- stretch

pretty quick and efficient. biked 7 miles in the snow earlier which started out magically in the daytime then slowly sucked.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 24, 2010, 04:47:05 am
Today took 35 minutes even.

TG warm-up
light weight (total body using quasi-supersets)
4 cycles tabata


BOOM!!!
Title: Re: Today's workout?
Post by: yuli on December 24, 2010, 03:31:19 pm
Cleaning my large fishtank.... :/
scrubbing all the glass walls, siphoning, taking apart the large filter, washing all the filter substrates, taking out the large boulders, scrubbing them, putting them all back without dropping them so not to break the tank....OMG, finished now...3 hours later.... kill me please.... -v

At least the fish are happy...and I only have to do this 3 times a year  -\

PS. My catfish is starting to look too tasty, uh oh....
Title: Re: Today's workout?
Post by: SkinnyDevil on December 25, 2010, 01:39:51 am
Today....

3 sets TG
300 sit-ups
500 calf raises

 tabata:
single stairs
sit-ups (200+)
triple stairs

2 minute cool-down


35 minutes with a total of over 500 sit-ups.

BOOM!!!
Title: Re: Today's workout?
Post by: KD on December 27, 2010, 06:35:45 am
I tried to run to my gym during the blizzard we are having

Since i've been doing really intense 500 m rows to start my workouts, I thought I'd try to go balls out the entire distance and see if I could make it (its probably a little under a mile). When I first moved into my place in the summer I tried more or less to do the same thing to a similar destination and only made it half way.

This time I made it all the way at high speed in the snow then since my gym was closed - duh, turned around and did the same thing.

Didn't time it but the interior cardio stuff I am doing is clearly working, never had good pacing on runs.


Title: Re: Today's workout?
Post by: SkinnyDevil on December 28, 2010, 01:24:56 am
I hate running in snow.

Today:

3 rounds Total Gym
450 calf raises
210 squats
50 pull-ups
50 chin-ups

tabata: stairs

31 minutes total
Title: Re: Today's workout?
Post by: KD on December 28, 2010, 04:54:55 am
I hate running in snow.

its ok for me, always feels ominous like some horror film. keeps me moving. heh. I wouldn't do distance for reasons as per the winter running thread.

---

- did a bunch of strait-legged bear crawls to warm up. maybe 100 m.almost pulled a muscle in my stomach :/

- used the strait rack assist on bench: 5@185, 5@205, 4!@225, 2!@235 lb

- chest flies using the pulley system w/20 lateral jumps over 35 lb plate X 3 with as little rest as possible

- 10 36" box jumps w/ 10 burpees x 3 (can't believe how this gets my heart exploding)

- 45 lb dumbbell presses w/ tricep pull-downs x 3

- slow 500 m row, more crawls, shoulder mobility and foam roll.

Title: Re: Today's workout?
Post by: Paleo Donk on December 28, 2010, 07:03:25 am
Wow, whatever you are doing keep it up. You should get random bjs from hot women for this kind of progress. If only they knew how good your strength improvements are. You are likely stronger than me now and I weigh 205...
Title: Re: Today's workout?
Post by: KD on December 28, 2010, 08:57:38 am
Wow, whatever you are doing keep it up. You should get random bjs from hot women for this kind of progress. If only they knew how good your strength improvements are. You are likely stronger than me now and I weigh 205...

I tried this to work this into a line, but they just ended up asking me how much I squat-snached and I had to go home with my tail between my legs.

anyway, I do post what i'm doing :). I don't have any other secrets, other than diet perhaps, and hardly ever getting blowjobs, but I can say say I think with bench improvements: the key is doing max weights mixed with things like burpees and other exercises which really exert force on the entire muscle and can be done essentially till collapse. those crawls can be intense too. I'm sure all the crossfit stuff helped with all the other little muscles, as we never bench press there and i went up like 50 lbs in 6 months without ever doing weighted chest work.

also its easier (even just mentally) with the weight rack, benching that weight.
Title: Re: Today's workout?
Post by: miles on December 28, 2010, 03:09:52 pm
I tried this to work this into a line, but they just ended up asking me how much I squat-snached and I had to go home with my tail between my legs.

You should've been sqatting in their snatches.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 28, 2010, 11:47:00 pm
Man, I'm gonna be sore! Went all "super-set" in the classic sense (2 exercises, each opposing set of muscle groups & or motions), including tabata.

TG warm-up
light weight with super-sets
(flies to reverse flies, shrugs to dips, etc)
  tabata:
sit-ups
reverse sit-ups
stairs sprints
backwards stairs

shadow-boxing


40 minutes
Title: Re: Today's workout?
Post by: KD on December 29, 2010, 12:20:47 am
You should've been sqatting in their snatches.

I don't know, my form is still not all that impressive. I was born with long legs and short arms, it isn't my fault.
Title: Re: Today's workout?
Post by: KD on December 29, 2010, 08:22:03 am
checked into cf for the first time in some time


10 Rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Time Domain: 30 minutes

11:36 w/ 105 lb clean+jerk. There were people that put up more weight than me of course but I had the fastest time in the class I think. If I put up 125 or 135 it probably wouldn't have slowed me down much considering it was only 1 rep.

so that is 10 clean and jerk @ 105, 50 pull-ups, 100 push-ups and 150 air squats in 11:36. not shabby.
Title: Re: Today's workout?
Post by: miles on December 29, 2010, 07:39:41 pm
Ran ~16 miles barefoot 24hrs after my last meal and 3-4 days ZC.
Title: Re: Today's workout?
Post by: achillezzz on December 29, 2010, 10:09:21 pm
I don't know, my form is still not all that impressive. I was born with long legs and short arms, it isn't my fault.

I know what you talking about  :'(
Smith machine became my best friend in gym

I started doing alot of lunges because of this and I need to ask something.
Can lunges be a good alternative for body weight squats? same muscle worked just without the core?
lunges make my hamstring burn
Title: Re: Today's workout?
Post by: SkinnyDevil on December 29, 2010, 10:36:17 pm
Ran ~16 miles barefoot 24hrs after my last meal and 3-4 days ZC.

WOW!!!
Title: Re: Today's workout?
Post by: KD on December 30, 2010, 12:42:50 am
I know what you talking about  :'(
Smith machine became my best friend in gym

I started doing alot of lunges because of this and I need to ask something.
Can lunges be a good alternative for body weight squats? same muscle worked just without the core?
lunges make my hamstring burn

I would say yes and no.

What i've figured out for myself is I don't really need to do heavy squats and such for my goals. For instance I am sure they would in the end be valuable if I desired that kind of particular strength but I can get really good results doing light squats, the occasional air squat, and doing the box jumps and lateral jumps. So with lunges while I can't say these are exactly the same as squats, you are going to have great results on similar muscles doing lunges, particular combined with things that work the core.

there was a workout we did a awhile back with cf where it was as many rounds of : 30 lunges + 20 lateral jumps over a 35/45 lb plate. in a set time, like 15 mins I think. Those kind of workouts are as deadly to the legs as any kind of squats ive ever done. did like 8-9 rounds or something.

---

I guess the dryness didn't translate. how do you say squat-snatch in russian? :)

---

nice job miles!
Title: Re: Today's workout?
Post by: SkinnyDevil on December 30, 2010, 11:46:36 pm
Probably my last workout of 2010, and attacking those abs.....

TG warm-up
   tabata:
stairs
sit-ups
stairs

shadow boxing
75 pull-ups
75 chin-ups
400 sit-ups
500 calf raises

  tabata:
sit-ups
stairs
sit-ups


Under 60 minutes total, and over 1000 sit-ups.
Title: Re: Today's workout?
Post by: KD on December 31, 2010, 07:22:54 am

1000 sit-ups  ;D. attack! we are some crazy motherf#ckers.

---

gym was backed with all the 'pre-resolutions'.

I skipped my row and just did bear crawls to warmup, all different directions (sideways/backwards etc..) and some shoulder work with a pipe

- I was forced into a corner doing push press instead of jumping strait on the bench

I did 80-90-100-100-100 lbs x 6. I seem more limited on the cleans then the actual press or jerks these days. boney wrists I guess. I've been using these pre-weighted bars for squats and things and that seems to exacerbate things as well, maybe the thickness(thinness).

- then I did the bench, warming up with 185 and felt fantastic so I kept adding weight. Did a few sets of 5 then finished with a few single 1RM.

- on to cables on one of those fancy new machines that you can move at angles. I just did the chest fly setting and did more bear crawls in between sets

- dips with a 45 lb plate 3x 6 (with 6 @35lb for warmup)

anyway, I think the  bench rack bar might be 35 lb and not 45 lb, so my last @ might have been - 10.
no matter I put up on each side two 45lb plates and two 10lb plates.

so that is at least 255lb. happy new year. yippee kai yay

feeling good. think i'll go discuss more my beef with the dismissals of dogmatic 'nature' ideas.
Title: Re: Today's workout?
Post by: achillezzz on January 03, 2011, 04:12:20 am
KD and SD you are  beasts  >D lol

2x10 Handstand Pushups
2x20 Diamond Pushups
3x20 Leg raises

100 jumpshots

basketball game 3 v 3 with some cool dudes
Title: Re: Today's workout?
Post by: SkinnyDevil on January 03, 2011, 11:46:06 pm
You guys are kicking ass!!!

Today (first workout of the new year):

3 minute TG warm-up
light weight
(chest & back)
     tabata:
stairs
sit-ups
stairs

25 pull-ups
25 chin-ups


41 minutes
Title: Re: Today's workout?
Post by: KD on January 04, 2011, 05:47:55 am
yesterday:

slow 500 m row
spiderman stretches, pvc mobilty.

- 45 lb weighted pull-up x 6 x 3
- power clean @ 125 lb x 5 x 3

- light dead-lift @ 125 x 10 x 3
alternating with weighted row 200 lb x 6 x 3

- rope machine for 5 minutes on high setting - standing - with breaks. Intense. it feels kind of like pulling up a dead body from a well. for 5 minutes.

bicep curl with split-rope on pulley 80 lb. w/ 5 x funky grip pullups x 3

- foam roller and stretching

something here just wrecked my back and shoulders (in a good way)

probably do some CF tomorrow


KD and SD you are  beasts  >D lol
thanks.

caught some of the 'worlds strongest man' competition in the men's locker room. those guys are nuts man. In a way alot of the challenges are sort of like CF, in that its not just who can lift the most in one direction, but over time and under different conditions.

feeling great. might just skip reading most of the out-of-touch fantasy-talk on this site recently and post here for a bit.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 04, 2011, 11:55:21 pm
Today....

TG warm-up
lite weight
(upper legs)
   tabata:
stairs/reverse stairs
squats
box jumps

a bit of shadow boxing


35 minutes
Title: Re: Today's workout?
Post by: KD on January 05, 2011, 08:18:40 am
was running late to make the CF class so walked down to my meathead gym which was of course PACKED

I warmed up with bear crawls and wanted to jump right on my bench rack. Two buff chicos were spotting each other (?) with light weights on the machine and worked their way through flat, incline, and decline and took I'd say at least 25 minutes doing it. I almost was in a ballsy enough mood to say,"yo, hi, excuse me... this bench  is for antisocial losers like myself that actually want to lift more than 135 lbs on a rack that doesn't need a spotter" but I went and did solo on the regular bench. I was afraid to put up anything serious alone so I did easy sets of 5 at 185lb.

I then went right into weighted dips. the 45 lb plate seemed too easy...did well over 10 in a row. moved up to dumbells which felt very dangerous hanging over my penis like that wrapped around a chain. it doesn't help that the leather part the belt is actually too big for my waist to actually function well as a belt and just sort of hangs off my back.

did 6 @ 60, 6 @ 75 x 2. looks like another exercise I am doing ~100lbs over my body-weight for 1RM

- pulley flies on the fancy pulley machine, interspersed with more bear crawls.

- push press 100 lbs x 10 x 3

- hammer bench 140 lbs + whatever the resistance of the machine..interspersed with split-rope pull-downs x 5 @ heavy weights

- more bear crawls, foam roller and pipe mobility, stretch.
Title: Re: Today's workout?
Post by: ys on January 05, 2011, 12:23:31 pm
i use weighted vest that can hold up to 100lb (99 to be exact, the weights are 3lbs each).  it was pricey but way more comfortable than belt.
the max i used was 45lb on rings during summer at my backyard.
Title: Re: Today's workout?
Post by: KD on January 05, 2011, 12:40:18 pm
i use weighted vest that can hold up to 100lb (99 to be exact, the weights are 3lbs each).  it was pricey but way more comfortable than belt.
the max i used was 45lb on rings during summer at my backyard.

these look pretty cool. The issue for me would be: I don't have a car and don't have alot of opportunities to do this type of work-out close by, so i'd have to either wear the vest around town or have it in a bag. I think 99 lbs might put a cramp on my biking style. :)

I think next time I will just try to do old school and cling the dumbells with my feet

---

oh I have some hip tightness left over from when I hurt my back in early fall. I was doing the intense impact stuff with lateral and high box jumping which is great stuff, but laying off that for a bit to see if I can nip this tightness in the bud for good.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 06, 2011, 12:57:55 am
Rockin', guys!!! I should break out my weight vest for pull-ups again.

Today:

TG warm-ups
150 push-ups
300 sit-ups
150 bridges
100 squats

   tabata:
stairs
sit-ups
stairs
leg raises

50 pull-ups
50 chin-ups


50 minutes
Title: Re: Today's workout?
Post by: Barbie Brutal on January 06, 2011, 01:38:22 am
Nice.

Any cardio?

Thanks!  No, no cardio.

sounds good BB, good to have you

Thanks, glad to have found you!

Was the mist of a move,  I had a reminder in my e-mail about this site.  So let's get settled and back to it!

Training to get back on stage (competition).  I am "easing" back in and plan to compete in 18-20 months.  I want to come back in bigger and better then  ever.  Background: Drug Free Natural Figure Competitor, I have competed in 9 comps, open, and masters division.  I'll post "the plan" shortly, which will be reviewed and adjusted (if needed) every 8 weeks.  :)
Title: Re: Today's workout?
Post by: SkinnyDevil on January 06, 2011, 09:21:58 pm
I am "easing" back in and plan to compete in 18-20 months.  I want to come back in bigger and better then  ever.  Background: Drug Free Natural Figure Competitor, I have competed in 9 comps, open, and masters division.  I'll post "the plan" shortly, which will be reviewed and adjusted (if needed) every 8 weeks.  :)

Before & after photos?

Would love to see some past photos with a overview of your training regimen (work-out, diet, area(s) of focus, etc) for each shot.

OK...today's workout took 37 minutes:

TG warm-up
light weight
(arms & shoulders)
   tabata:
stairs
TG arm/shoulder copmbo
stairs

3 minute cool-down jog
Title: Re: Today's workout?
Post by: KD on January 07, 2011, 11:13:36 am
pretty fast 500 m row warm-up. 1:39. not my fastest, but intense none the less.
spiderman stretches and pipe mobility warmup.

- 45 lb weighted chins x 5 x 3
- power clean  @105lb x 5 x 3
mixed up with split-rope bicep curls x 5 x 3
- light deadlift @ 125lb x 10 x 3
mixed up with split-rope bicep curls x 5 x 3
- rope machine for 3 minutes, with breaks
- stretching and some yoga stretching



---

good to have you back BB, hope your health is going well
Title: Re: Today's workout?
Post by: SkinnyDevil on January 07, 2011, 11:09:46 pm
- 45 lb weighted chins x 5 x 3....

KD, been wondering if this short-hand means 5 sets of 3 reps, or 3 sets 5 reps?
Title: Re: Today's workout?
Post by: achillezzz on January 07, 2011, 11:18:07 pm
Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up  :)
Title: Re: Today's workout?
Post by: SkinnyDevil on January 07, 2011, 11:29:52 pm
I used to do pistols, but it is incredibly stressful on the knees. I mostly do squats and almost never do pistols anymore.

That said, you can get started by doing supported pistols - use one hand to hold on to something to stabilize you. Go halfway down and do those for a few weeks while you get used to it. Then go all the way down for a week or two, then stop using the hands.
Title: Re: Today's workout?
Post by: KD on January 08, 2011, 12:33:50 am
KD, been wondering if this short-hand means 5 sets of 3 reps, or 3 sets 5 reps?

sorry, yeah the last number is always the sets.

I'm not really going heavy with many of the powerlifts, so usually trying to get at least sets of 5 reps, and usually doing no more than 3 sets unless I am doing warmups. I've never really gotten into the 5+->10 sets of 1, 3 etc...

I am maxing out on bench, but cleans, deadlifts etc..would potentially put me out of commission going as heavy as I can go. Doing alot of reps seems to have it downsides too, particularly when working against a clock in CF. doing 1 rep of heavy dips or pulls doesn't seem to be a great system either for me.


Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up  :)

we do them at CF. I've tried alot of things: holding a weight, or stacking weights on a box, but the movement is very awkward for me. I have alot of tightness in that area to begin with, so I can recommend if that is your situation, working in a variety of hip mobility exercises.

Title: Re: Today's workout?
Post by: Paleo Donk on January 08, 2011, 01:28:36 am
I am maxing out on bench, but cleans, deadlifts etc..would potentially put me out of commission going as heavy as I can go. Doing alot of reps seems to have it downsides too, particularly when working against a clock in CF. doing 1 rep of heavy dips or pulls doesn't seem to be a great system either for me.

Glad you finally convinced yourself.

And yea somehow my legs were feeling great this past couple weeks so....

Hang Power Clean - 235
Title: Re: Today's workout?
Post by: SkinnyDevil on January 08, 2011, 01:52:06 am
Today's work-out:

TG warm-up
light weight
(lower legs)
500 calf raises
   tabata:
stairs
sit-ups
reverse stairs

25 chin-ups
(25pound vest)
25 pull-ups (25 pound vest)

40 minutes
Title: Re: Today's workout?
Post by: KD on January 08, 2011, 03:03:50 am
Glad you finally convinced yourself.

And yea somehow my legs were feeling great this past couple weeks so....

Hang Power Clean - 235

well, I said 'downsides'. Maxing deadlifts and cleans at the moment seems worse than super high and fast reps at lower weights.

nice job though. Whats the reward today: cream or jelly filled?
Title: Re: Today's workout?
Post by: Paleo Donk on January 08, 2011, 04:31:07 am
True, form should be pretty impeccable before throwing on weight. Theres no sense in injuring yourself lifting weights - which is a pretty worthless endeavor to begin with when the whole point is being able to move more effectively than before.

Lovely donut joke. I actually was offered some today and refused. I am really craving some raw tongue. Raw animal fats are just a delight.
Title: Re: Today's workout?
Post by: miles on January 08, 2011, 05:16:16 am
Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up  :)

I used to stand on a stool and do one-legged squats, 0-momentum(equivalent of dead-hang controlled pull-up) from fully relaxed at the top to fully-relaxed at the bottom, for up to (at least)15 reps a set.
Title: Re: Today's workout?
Post by: KD on January 08, 2011, 07:04:51 am
bear crawel warm-ups, lots of em, different directions. definitely gets my heart going.

got another PR on the rack bench, 2x45+4x25+4x10= 230lb plus whatever the bar/resistance is. did 5 @ 185(or whatever) to start and then added two more 25s and then 2 more 10s (doing 2 reps or so each) then the final 10s. then finished with 10 @ 185

did dips with a 55 lb dumbell weight and then 75 lb. I had trouble raising the weight very high and thus the weight hit the ground prior to going full negative into the dip, so that doesn't work for me

chest flies on the fancy stand up pulley machine with more bear crawls x 3

tricep pull-down with split rope x 3

hammer strength incline press 10:5:5:5 95:135 (plus whatever bar/resistance)

Title: Re: Today's workout?
Post by: Ioanna on January 08, 2011, 10:38:16 am
I used to stand on a stool and do one-legged squats, 0-momentum(equivalent of dead-hang controlled pull-up) from fully relaxed at the top to fully-relaxed at the bottom, for up to (at least)15 reps a set.

oh good one!.. i forgot about these.. a guy on my team used to do these on a table.. he made them look easy, though i could not do them  -[
Title: Re: Today's workout?
Post by: pioneer on January 09, 2011, 01:34:31 am
3 sets of 6 of full weighted chinups at 65lbs
3 sets of 7 weighted ring dips with 50lbs
3 sets of 7 deep squats with 225lbs
feeling strong lately, Ive been sleeping 10+ hours a night for the past 2 weeks. Weight is stable
Title: Re: Today's workout?
Post by: miles on January 09, 2011, 02:09:33 am
Ran 6 miles.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 09, 2011, 11:42:46 am
3 sets of 6 of full weighted chinups at 65lbs
3 sets of 7 weighted ring dips with 50lbs
3 sets of 7 deep squats with 225lbs

WOW!
Title: Re: Today's workout?
Post by: SkinnyDevil on January 11, 2011, 12:18:16 am
Today....

TG warm-up
light weight
(chest & back)
   tabata:
stairs
TG row/reverse fly combo

40 pull-ups
(w/ 20 lb vest)
40 chin-ups (w/ 20 lb vest)
   tabata:
stairs
Title: Re: Today's workout?
Post by: KD on January 11, 2011, 07:49:47 am
yestaday :)

500 m row 1:36.4 (PR!)
pullups with 45 lb plate x 5 x 3
power clean @ 125 x 5 x 3
split rope curls x 5 x 3
deadlift @ 125 x 10 x 3
split rope curls x 5 x 3

---
today:

- bear crawls
- decline bench rack: 185x10, 235 x 5, 255x3, 275 x 2
- 30 burpees + 30 pushpress @ 80 lb attempts at no rests
- dips with 45lb plate x 6 x 3
- rope machine (tough setting, pulling up dead bungee jumpers) 3:00 split into breaks with 30 air squats
- tricep pulldown with split rope x 6 x 3
- 20 burpees
-stretch and foam roll

---
seems like hip is finally healing with the lack of squats and impact stuff, hopefully will be getting back into it and going to CF more, as I seem to just be cycling these similar workouts. Guess they are working though.  O0

---
funky food day
32 whole eggs
1 kidney (1lb with fat ) and backfat
honeycomb
Title: Re: Today's workout?
Post by: pioneer on January 11, 2011, 11:47:44 pm
yestaday :)

funky food day
32 whole eggs
1 kidney (1lb with fat ) and backfat
honeycomb

wow, that is bizarre man, howd the kidney taste, havnt tried that yet?
Title: Re: Today's workout?
Post by: turkish on January 12, 2011, 12:06:01 am
KD,
 thats some serious amount of food/calorie, you must be doing some serious workout.
Title: Re: Today's workout?
Post by: KD on January 12, 2011, 12:15:57 am
wow, that is bizarre man, howd the kidney taste, havnt tried that yet?

I really dig it. the texture is more solid than liver and I prefer the taste, less sweet and more savory or something. At first it seemed to taste a bit intense (like urine) if I can recall. Similarly just eating liver today till I can pick up some more muscle meats. fridge/freezer is emptying out basically :) and I had nothing else thawed or fresh so I just ate eggs at work.

KD,
 thats some serious amount of food/calorie, you must be doing some serious workout.

Well I always list my workouts. No more or less serious yesterday than usual I guess. Eggs are surprisingly not very calorie dense nor do I think they are the greatest foods generally so this was more of a fluke. In this case it would have contributed only like 2250 calories total or something and that was the bulk of what I ate. With the kidney and fat it very well might be in the 3500+ range total that day, but I tend to eat far under what a typical active male my age eats I think.  I have been making efforts lately to try to put on even more weight, even though I am more or less at my -previous- goal.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 12, 2011, 01:29:00 am
pullups with 45 lb plate x 5 x 3

I thought I was rocking doing 10 sets of 5 with a 20lb vest. You're killing me, KD!!! I'm gonna have to ramp it up to 10 reps per set just to get in the ballpark....
Title: Re: Today's workout?
Post by: KD on January 12, 2011, 02:09:43 am
well, I've yet to attack even 100 full range sit-ups in a row and have to be intimidated (as in a CF class) into doing tabatas, so I wouldn't sweat it :)
Title: Re: Today's workout?
Post by: SkinnyDevil on January 13, 2011, 12:53:07 am
A quick one today:

TG warm-up
150 push-ups
300 sit-ups
100 squats
300 calf raises
30 pull-ups
30 chin-ups


...and out the door!
Title: Re: Today's workout?
Post by: miles on January 13, 2011, 02:30:29 am
Ran 5 miles.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 14, 2011, 01:13:11 am
One of these days I might start running again. 5 miles right now seems otherworldly!

Today:

TG warm-up
light weight
(arms & shoulders)
   tabata:
stairs
sit-ups
bi-tri combo
stairs


Now for some meat!
Title: Re: Today's workout?
Post by: KD on January 14, 2011, 07:55:13 am
500 m row (brisk but not fast)
chins with 45 lb plate 6 x 3
125 lb bar...
- 6 x 3 cleans
- 10 x 3 deadlifts
- 5 clean and jerks (resting somewhat in-between reps)
--doing 6 x 6 split-rope pulley curls in between at high weights

immediately after the jerks I busted out 18 deadhangs on the perpendicular grips

finished with another brisk 500 m row and some foam roll/yoga stretches (back bridges etc..)
Title: Re: Today's workout?
Post by: SkinnyDevil on January 14, 2011, 11:55:59 pm
Friday......

TG warm-up
light weight
(lower legs)
   tabata:
stairs
sit-ups
calf raises

40 pull-ups
40 chin-ups
600 calf raises


The question is: Will I be able to walk tomorrow? Hahaha!
Title: Re: Today's workout?
Post by: KD on January 15, 2011, 01:35:47 am

I've been censored!  ??? hehe, can't recall anything that was removed however

---

as an edit - the 18 deadhangs were in a row of course. I'll have to go in some day well rested and see how many I can do in a row and also broken up per time, or time how long to do 100 etc...

there is one particularly notorious CF workout called 'murph'

which is

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

seeing since this requires just a pull-up bar...might be fun eventually do get some cross-forum competition. or we could always do a 'half-murph' as well
Title: Re: Today's workout?
Post by: miles on January 15, 2011, 02:07:33 am
You must be good at kipping to do 100 pull-ups. I've used them to do clapping pull-ups and to change grips from palm-in to palm-away but I've never been able to use them for high reps. Not that I've tried hardly at all, and it was on awkward inappropriate bars when I did try.
Title: Re: Today's workout?
Post by: KD on January 15, 2011, 02:12:21 am
You must be good at kipping to do 100 pull-ups.

nah. personally I can't kip for shit. I would agree its a disadvantage, but whenever we do pull-ups as part of a workout, i'm often done first. Plenty of people can kip and can't do 20 kipping pull-ups in a row, so those people I would still beat. But you are right in a way that in order to be competitive it would be a huge advantage/necessity for me if I could get it working.
Title: Re: Today's workout?
Post by: miles on January 15, 2011, 05:39:41 am
Ran 7 miles; tried a few kipping pull-ups on scaffolding and ran up some walls.
Title: Re: Today's workout?
Post by: achillezzz on January 15, 2011, 06:11:54 am
I tried planche pushups my wrist didnt like it
Title: Re: Today's workout?
Post by: KD on January 15, 2011, 07:00:54 am
warmups on flat (free) bench @ 185 x 5 x 3
decline rack bench bar resistance(?) + plates (listed):
180x5, 230 x 5, 250 x 2, 260(PR) x 1. so that is getting ~ 300 (on the rack)
-15 burpees
push press @ 90 lbs x 10 x 3
-15 burpees
45 lb weighted dips x 6 x 3
- 15 burpees
chest flies on stand up cable contraption x 6 x 3
- 10 burpees (literally could do no more)
foam roll and stretches

think I am tweaking out the perfect combo..my heart was racing after much of this. If I did inline over decline, this would be a perfect chest/shoulder/tri thing to complement the other power-lift/back/shoulder/bicep thing. still resting on the legs/hip, can't wait to get back into the jumps.
Title: Re: Today's workout?
Post by: King Salmon on January 15, 2011, 10:15:55 am
Hey,have you guys posted any videos of your workouts(aside from Sully)? I don't feel like reading 30+ pages of posts to figure out what's up. ;D
Title: Re: Today's workout?
Post by: wodgina on January 15, 2011, 10:25:02 am
I might incorporate the push press instead of the overhead press.

Makes more sense as you use more of the body and can get more weight up over your head.

How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.
Title: Re: Today's workout?
Post by: miles on January 15, 2011, 11:00:12 am
How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.

You should train hard to become the best out of your group, then they won't expect you to socialise and will be happy with you whatever you do.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 15, 2011, 11:06:48 am
Hey,have you guys posted any videos of your workouts(aside from Sully)? I don't feel like reading 30+ pages of posts to figure out what's up. ;D

Nah...but you don't need to read 30 pages. Nothing is really up - we just post our daily workouts & have a bit of info sharing.

So join the party, King Salmon! What was YOUR workout today?
Title: Re: Today's workout?
Post by: King Salmon on January 15, 2011, 11:21:57 am
Actually,I've been curious about Crossfit as well.So it's a team-heave-ho kind of deal?

With Tony Robbins in the background yelling:"You can do it"! "Yes! Yes,you can!" kind of like that?

I just thought it was a more "natural" approach to exercise.I don't really need "psychological" exercise on top of it though.
Title: Re: Today's workout?
Post by: pioneer on January 15, 2011, 12:19:37 pm
I might incorporate the push press instead of the overhead press.

Makes more sense as you use more of the body and can get more weight up over your head.

How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.

Actually, in exercise physiology it is taught that push presses screw your shoulders and back, primarily your shoulders. This is because, your shoulders are not supposed to be in the angle of a common push press. It is much healthier in the long run to stick with overhead presses where the bar moves over your head.
Title: Re: Today's workout?
Post by: achillezzz on January 15, 2011, 08:48:02 pm
You should train hard to become the best out of your group, then they won't expect you to socialise and will be happy with you whatever you do.

Haha so true !! you gotta be the alpha male of the group lol then even if you do something very fucked up the guys just smile and dont give a fuck lol
Title: Re: Today's workout?
Post by: KD on January 16, 2011, 12:41:01 am
I havn't been doing much cross-fit, but my workouts I guess are fairly influenced by it when I am at the 'globo-gym'  8)

here is the last time I checked in I think...
http://www.rawpaleoforum.com/exercisebodybuilding/today%27s-workout/msg58293/#msg58293
but virtually everything before dec was cf stuff to look at.

The basic stricture is more like high-school P.E. than sports, but for whatever reason unlike that, everyone seems to be pretty cool (that goes to my gym anyway). In a way it is also similar to a yoga class or martial arts but you do your own thing as part of a group . it is competitive because all the workouts are either timed or based on accumulating a number of rounds/sets etc...but you are absolutely doing your own thing at your own pace so its never like actually racing (unless you are both in the home stretch of a workout that includes running) or ping pong or something. Some of the workouts are partnered or otherwise cannot be done alone with weights alone in a garage. The competition/variety element is usually seen as a plus for many people who find working out boring or hard to stick to, but even for me who doens't have this problem I get way better results/hustle harder with a group and for the other unique methodologies. The only downside in a way is that they have a consistant schedule on when they do certain lifts, so like if you are busy thursdays, you'll never do deadlifts or whatever...weird.

typical class is some kind of cardio warmup (running, rowing, jumping rope) followed by some series of dynamic stretching (spiderman, samson, skipping - heh, bear crawl etc...) these are intense enough to want to go home afterward. sometimes they might throw in air squats, pull-ups, sit-ups etc... in the warmup itself

Usually this is followed by some other deeper stretch or mobility, practicing Olympic lifts with PVC, or shoulder mobility with a lacrosse ball for instance. or some other skill (learning how to do muscle ups, rope climb techniques etc..)

then usually there is some kind of powerlifting and they seem to mix it up on different days between sets of 1RM to 5s, 10s etc...for deadlift, squat, front squat, press, push-press, clean, clean+jerk, snatch, overhead squat etc..There is (at my gym) a special class also to specializing in improving form on these.

after that (or on occasion instead of the lifts) there is the actual workout (heh heh) which runs anywhere from 3:00-45 mins of pure nonstop exercise (a few WO's actually do have forced breaks (3 min rest) in between rounds).

here is another intense workout
http://www.rawpaleoforum.com/exercisebodybuilding/today%27s-workout/msg48823/#msg48823

then you do some kind of specific stretches per the workout.

that is pretty much it I think, hope that is helpful
---

For whatever reason as I said the people there all seem pretty cool, are into health and not in the health-obsessed way you'll find at potlucks. Most people seem to eat well and enjoy a good beer or whatever. I've only met up with a few people outside of class, but I thoroughly enjoy shooting the shit with people there, and did indeed help make me feel alot more connected due to some of the isolation this lifestyle can carry with it, so I highly suggest trying it out with that as a bonus to whatever fitness goals someone has.

---

just subjectively, the push press feels far better to me when doing a number of reps in a row, with the regular overhead press feeling like I might strain my neck or something popping back and forth, the slight dip just feels more natural in terms of how I would lift when I moved furniture and stuff. That said they do both at CF, so I'm sure they each have their advantages for building muscle differently.
Title: Re: Today's workout?
Post by: KD on January 17, 2011, 01:17:45 am
500 m row sprint: 1:36.5 (.1 off from my record) For some reason was totally blown out by it, heart never came down the whole rest of my workout. starting to feel the negative effects of honey comb on my energy/fuel efficiency I think.

spiderman stretches

125 lb bar...

15 clean and jerks
30 deadlifts
3 clean and jerks

in-between: bicep split rope curls
then 12 deadhang chins to finish

as little rest as possible, but taking little breaks after each few jerks basically.
Title: Re: Today's workout?
Post by: miles on January 17, 2011, 02:38:04 am
Travelled through woods and countryside for 4-5hrs in a mix of walking, running and scrambling etc.. Was the best I've felt in ages.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 18, 2011, 12:40:49 am
Today (Monday)....

TG warm-up
light weight
(chest & back)
150 push-ups
300 sit-ups
100 squats

   tabata
stairs

shadow boxing
cool-down


Roughly 40 minutes.
Title: Re: Today's workout?
Post by: ys on January 18, 2011, 01:19:49 am
anyone into ice swimming or simple cold water plunging?

i'd like to try it but don't have easy/convenient access to water plunge.
i think i'll start with bucket of water when it gets really cold outside.
i'll post video if i decide to go with it.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 18, 2011, 10:02:46 am
2nd work-out today (hey - how come it won;t let me edit the other post from today???)

50 pull-ups
50 chin-ups
Title: Re: Today's workout?
Post by: SkinnyDevil on January 18, 2011, 11:27:18 pm
Today (Tuesday):

TG warm-up
light weight
(upper legs)
150 push-ups
200 sit-ups
150 bridges
200 squats

   tabata
stairs
cool-down

About 40 minutes
Title: Re: Today's workout?
Post by: KD on January 19, 2011, 09:26:37 am
bear crawl warm-up
rack declines, (plates listed) + whatever bar resistance. 180x6,230x3,250x2,260x1,260x1,180x10
15 burpees
90 lb push-press x 5
15 burpees
90 lb push-press x 5
15 burpees
90 lb push-press x 5
45 lb weighted dips x 10x3
strait bar tricep pulldown 5x3
3:00 minute rope machine with one break that consisted of:
15 burpees
foam roll and stretching.

Title: Re: Today's workout?
Post by: SkinnyDevil on January 19, 2011, 11:38:44 pm
Short work-out today (Wednesday):

TG warm-up
tabata stairs
25 pull-ups
25 chin-ups


15 minutes.

If time, I'll do an evening work-out of pulls & chins (25 each).
Title: Re: Today's workout?
Post by: Bowen on January 20, 2011, 06:01:56 pm
hi guys,,,
   I worked out 2 hours in gym and that is my routine.
Some stretching exercises first for 10 minutes particularly for warm up.
Pull-ups 35
Chin-ups 10
Push-ups 175
Sit-ups 100
Squats 75
Title: Re: Today's workout?
Post by: SkinnyDevil on January 20, 2011, 10:45:53 pm
Rockin', guys!

Today:

TG warm-up
light weight
(upper body)
   tabata:
stairs
TG arm combo
sit-ups

cool-down

just under 30 minutes
Title: Re: Today's workout?
Post by: KD on January 21, 2011, 05:49:34 am
I did a warmup where you swing 100 ft 2inch (D) rope around a dumbell and whip up and down like doing double dutch. 3 rounds for a minute or so each

45 lb weighted chins x 5 x 3
125 lb bar:
- 9 clean and jerks
- 30 deadlifts
- 3 clean and jerks
with bicep strait pulley curls x 6 x 6
and 16 deadhang pulls right after w/o sig. rests
1 more round of rope skips
foam roll
Title: Re: Today's workout?
Post by: KD on January 22, 2011, 07:28:07 am
bear crawl warm-up
rack declines, (plates listed) + whatever bar resistance. 180x6,230x3,250x2,260x1,260x1,180x10
30 push press @ 80
30 dips with 45 lb plate
3:00 rope machine
split rope tricep pulldown
more bear crawl, foam roll, PVC stretch
Title: Re: Today's workout?
Post by: TylerDurden on January 22, 2011, 07:59:15 am
No palaeolithic interpretations, today:-


75 press-ups
75 curls
75 squats

Also:-

2 minutes of squatting against a wall, supposedly a fine technique for skiing.


Title: Re: Today's workout?
Post by: KD on January 22, 2011, 08:08:23 am

2 minutes of squatting against a wall, supposedly a fine technique for skiing.




yeah these are misleadingly difficult. We did a partnered workout once at my cf gym where one had to do these while another person did some other kind of exercise...and switch back and forth. So essentially the 'breaks' were these wall chair squats. not fun!
Title: Re: Today's workout?
Post by: TylerDurden on January 22, 2011, 08:17:30 am
yeah these are misleadingly difficult. We did a partnered workout once at my cf gym where one had to do these while another person did some other kind of exercise...and switch back and forth. So essentially the 'breaks' were these wall chair squats. not fun!
These are more horribly useful/difficult than I expected! What worries me is that I had  2 injuries as a result ,a long while back, partially, because I didn't pay attention.


Well, I am now expecting a  decent mid-March skiing-holiday, and current skiing-conditions show promise, in that regard.
Title: Re: Today's workout?
Post by: KD on January 24, 2011, 07:14:46 am
brisk 500 m row
45 lb weighted pull-ups 5x3
15 clean and jerks @ 115
30 light-ish deadlifts @ 165
3 clean and jerks @ 115
mixed up with split rope curls
foam roll/stretch
Title: Re: Today's workout?
Post by: SkinnyDevil on January 24, 2011, 11:02:35 pm
TG warm-up
light weight
(upper body)
150 push-ups
200 sit-ups
200 squats
200 calf raises
40 pull-ups
40 chin-ups


45 minutes
Title: Re: Today's workout?
Post by: SkinnyDevil on January 26, 2011, 01:06:25 am
Also yesterday (evening work-out):

50 pull-ups
50 chin-ups


Today:

TG warm-up
200 push-ups
350 sit-ups
200 bridges
200 squats
light weight
(legs)

35 minutes
Title: Re: Today's workout?
Post by: KD on January 26, 2011, 08:20:25 am

max reps (short rests <20 sec)

16, 15,10,6,4: 45lb weighted dips
20 burpees
10,10,10,8,6 pulley flies @ 70lb plate
20 burpees
tricept split rope pull downs
10 burpees

500 ft pulled on rope machine with rests of:
5x10 burpees

vicious heart pounder...never felt more blown out from a w/o
Title: Re: Today's workout?
Post by: TylerDurden on January 26, 2011, 10:02:46 pm
OK, I think it's a better motivator if I report what I intend to do each day, in advance, rather than afterwards:-

150 press-ups

150 squats

150 curls

2 minutes sitting against a wall to get my skiing muscles back ready for February.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 26, 2011, 11:12:02 pm
Today:

TG warm-up
100 push-ups
100 sit-ups
100 squats
25 pull-ups
25 chin-ups

   tabata:
stairs
sit-ups
stairs


35 minutes
Title: Re: Today's workout?
Post by: SkinnyDevil on January 28, 2011, 12:53:29 am
today:

TG warm-up
light weight (arms)
100 push-ups
150 leg raises
150 squats

   tabata:
stairs
arm combo


35 minutes
Title: Re: Today's workout?
Post by: KD on January 29, 2011, 08:07:30 am
warmup:
swing 100 ft 2inch (D) rope around a dumbbell and whip up and down like doing double dutch. 3 rounds for a minute or so each with spiderman stretches back and forth over the distance of the rope in between

in quick sucession
80 lb front squats x 10 x 3
17 deadhangs on angled grips
weighted pully row - maxed out the plates - x 5 x 3
10 deadhangs
10 x 36" boxjumps
5 overhead squats (45 lb bar) + 6 Russian step ups (45 lb in each hand and 3 reps each leg) x 3
10 deadhangs
10 x 36" boxjumps
1 minute doble dutch
10 x 36" boxjumps
mega foam roll and pipe mobility

Title: Re: Today's workout?
Post by: SkinnyDevil on January 29, 2011, 10:23:53 pm
No time for a real workout, so I just did a quick run....

TG warm-up
50 push-ups
100 sit-ups
100 squats
100 calf raises
25 pull-ups
25 chin-ups
Title: Re: Today's workout?
Post by: KD on January 31, 2011, 12:59:36 pm
quick workout

bear crawl
flat bench with the weight rack. Just 160 in plates today x 5 x 5
cable flies
15 burpees
45 lb plate dips x 6 x 5
15 burpees
tricep pulldown x 6 x 5
20 burpees
Title: Re: Today's workout?
Post by: SkinnyDevil on February 01, 2011, 01:03:50 am
TG warm-up
100 push-ups
200 sit-ups
300 calf raises
light weight
(chest/back)
25 pull-ups
25 chin-ups


Hoping for time to do extra sets this evening.....
Title: Re: Today's workout?
Post by: SkinnyDevil on February 02, 2011, 01:47:29 am
Today....

TG warm-up
250 push-ups
250 sit-ups
250 bridges
250 squats
tabata stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on February 02, 2011, 11:30:50 pm
Wednesday, Feb 2:

TG warm-up
200 push-ups
250 reverse sit-ups
200 sit-ups
250 calf raises
light weight
(legs)
   tabata:
squats
stairs

30 pull-ups
30 chin-ups


BOOM!!!
Title: Re: Today's workout?
Post by: SkinnyDevil on February 04, 2011, 12:45:36 am
Thursday.....

TG warm-up
150 push-ups
200 sit-ups
100 dips
light weight
tabata stairs
Title: Re: Today's workout?
Post by: KD on February 04, 2011, 06:18:23 am
Quote
Today....
Wednesday, Feb 2:
Thursday.....

you exercise spammer!


---

I brought around a resistance band and in-between every exercise and every set I stepped on the band and did as many curls and shoulder raises as I could instead of wussy 'resting'
---
3 x 5 clean and jerks @ 125
10 x 3 deadlifts @ 175
16 deadhangs
5 x 3 pendlay rows @ 125
6 deadhangs
1 clean and jerk @ 125
6 deadhangs

3 minutes on the rope pull down machine at highest setting split into 3's with the same resistance stuff
---
ug
Title: Re: Today's workout?
Post by: SkinnyDevil on February 05, 2011, 01:41:18 am
you exercise spammer!

Hahahaha!!!

Friday:

TG warm-up
200 push-ups
200 leg lifts
500 calf raises
75 pull-ups
75 chin-ups


Saturday & Sunday will be light (if any) workout.
Title: Re: Today's workout?
Post by: KD on February 05, 2011, 08:07:35 am


push press 10x3 @ 90
bench 5@185-@235:2-2-2;5@185
push press 5x3 @ 90
bench 10@135
weighted dips 6 x 5 @ 45
iso lat bench @225 x 3 + 5 feet elevated push-ups + 30 seconds on rope machine X 3 (sets)
chest flies on the pully machine x 6 x 3


massive foam roll out and shoulder mobility work.


ate raw pork balls today

Title: Re: Today's workout?
Post by: achillezzz on February 05, 2011, 07:39:02 pm

push press 10x3 @ 90
bench 5@185-@235:2-2-2;5@185
push press 5x3 @ 90
bench 10@135
weighted dips 6 x 5 @ 45
iso lat bench @225 x 3 + 5 feet elevated push-ups + 30 seconds on rope machine X 3 (sets)
chest flies on the pully machine x 6 x 3


massive foam roll out and shoulder mobility work.


ate raw pork balls today



How did you feel after the balls?
Because sabertooth once said it gave him testosterone boost and he asked if the testosterone in pork balls is more bio chemicly close to ours than any other animal balls?
Title: Re: Today's workout?
Post by: SkinnyDevil on February 06, 2011, 07:08:28 am
hadda do it....

200 push-ups, just to keep track on the "push-up challenge".
Title: Re: Today's workout?
Post by: SkinnyDevil on February 08, 2011, 12:17:52 am
Monday....

TG warm-up
light weight
(upper)
200 push-ups
300 sit-ups
250 squats
30 pull-ups
30 chin-ups


Tuna tataki & a kale/avocado salad.
Title: Re: Today's workout?
Post by: SkinnyDevil on February 09, 2011, 12:35:59 am
What is the Insanity Work-out?

Today:

TG warm-up
light weight
(legs)
200 push-ups
250 sit-ups
400 bridges
1000 calf raises


If I have time, I'll add some pulls & chins for good measure.
Title: Re: Today's workout?
Post by: KD on February 10, 2011, 08:52:41 am

pvc + bear crawls

decline bench
Plates listed + bench rack bar (?)
180 x 5
230 x 4
250 x 4
270 x 2!! (I beweeeve that is ~or>300 lbs)
20 burpees
dips w/ 45 lb belt
10
10
6
10 burpees
6 reg dips
flys x 6
10 burpees
flys x 6
10 burpees
flys x 6
10 burpees
rope pull 1:40
10 burpees
rope pull 1:20
10 burpees
foam roll

wo
Title: Re: Today's workout?
Post by: pioneer on February 10, 2011, 10:00:47 am
Wong's minimalist approach.

Weighted ring dips- 55lbs 3 sets of 5
Full hanging Weighted chin ups- 2 sets of 6, 1 set of 5 (failed on the last one)
Deadlift 3 sets of 6 with 235
Title: Re: Today's workout?
Post by: SkinnyDevil on February 10, 2011, 11:26:55 pm
Wednesday:

TG warm-up
200 push-ups
200 sit-ups
150 squats
25 pull-ups 25 chin-ups
tabata stair sprints


Thursday:

TG warm-up
lite weight (upper body)
250 push-ups
150 reverse sits
150 sit-ups
400 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on February 12, 2011, 12:59:47 am
Friday....feeling good!

TG warm-up
450 push-ups
350 sit-ups
500 squats
60 pull-ups
60 chin-ups


BOOM!

1750 + 450 = 2200 push-ups this month so far - WAY ahead of schedule!
Title: Re: Today's workout?
Post by: KD on February 12, 2011, 02:59:54 am



500 squats
BOOM!



holy shit. thats quite a workout man even per usual. I really would like to see what you could do in that 'murph' CF workout. Its considered probably one of the bigger WO's with bragging right for a good time. I havn't attempted it myself. I would like to do it outdoors in the spring on a track with a bar etc...

http://www.rawpaleoforum.com/exercisebodybuilding/today%27s-workout/msg60346/#msg60346


---

I was looking into push-up records in regards to Gabriel Cousens claiming to do 600+ @ 60 years when he said when he played football he only did 70 or something. Obviously I assume because of the 70 he meant in a row, so I looked up the records to see how realistic 600 was.

turns out in a row is
10,507 Minoru Yoshida (JAP), Oct 1980
wtf??? hehe

http://www.recordholders.org/en/list/pushups.html
Title: Re: Today's workout?
Post by: wodgina on February 12, 2011, 03:44:57 am
3x3 Deadlift (New PB)
Weighted chins/Dips 3x5
cold shower.

Work trousers are getting tight from the deadlifts.

I've given up the cardio, only have time for these short workouts. Working 7 days a week.
Title: Re: Today's workout?
Post by: SkinnyDevil on February 14, 2011, 11:55:14 pm
I was looking into push-up records in regards to Gabriel Cousens claiming to do 600+ @ 60 years when he said when he played football he only did 70 or something. Obviously I assume because of the 70 he meant in a row, so I looked up the records to see how realistic 600 was.

turns out in a row is
10,507 Minoru Yoshida (JAP), Oct 1980

Yeah, I'm a LONG way off from any world records. Closest I got was with pull-ups a few years back...did like 41 going after the 44 in a minute record (up to 50+ now). Injured my shoulder and put me out for almost a year. As an aside, the difference between 41 and 44 is a LOT more than it seems, so I wasn't as close as the numbers make it sound.

Today's work-out:

TG warm-up
light weight
(upper)
350 push-ups
250 sit-ups
250 squats
35 pull-ups
35 chin-ups


I feel good.....
Title: Re: Today's workout?
Post by: KD on February 15, 2011, 11:36:02 pm
Yeah, I'm a LONG way off from any world records. Closest I got was with pull-ups a few years back...did like 41 going after the 44 in a minute record (up to 50+ now). Injured my shoulder and put me out for almost a year. As an aside, the difference between 41 and 44 is a LOT more than it seems, so I wasn't as close as the numbers make it sound.


oh, yeah I was just talking in terms of what my own expectations were. I mean I would think prison guys or Matt Fury or Richard Blackman would only be doing in the 100 or low 100's in a row. Perhaps I am wrong, but I just don't understand 10,000+. Then again I don't know how someone can do a blind rubix cube in seconds or eat 68 hot dogs either.
Title: Re: Today's workout?
Post by: SkinnyDevil on February 16, 2011, 12:22:42 am
Tuesday....

TG warm-up
200 push-ups
200 sit-ups
300 bridges
500 calf raises
tabata stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on February 16, 2011, 11:14:02 pm
Wednesday:

TG warm-up
200 push-ups
200 sit-ups
150 squats
30 pull-ups
30 chin-ups
Title: Re: Today's workout?
Post by: pioneer on February 17, 2011, 09:06:31 am
Today: Rope pull ups 3x6 with 50lbs, Overhead press 3x6,6,5 with 120lbs, deadlift 3x5 with 245

Title: Re: Today's workout?
Post by: SkinnyDevil on February 17, 2011, 11:41:17 pm
Tired today, kept it light:

TG warm-up
100 push-ups
150 sit-ups
200 calf raises
200 staris
Title: Re: Today's workout?
Post by: KD on February 18, 2011, 12:20:35 am
had some low energy days myself....then just crushed it yesterday

tues:

500 m row
mostly way lighter on bench,
then I think 80 lb pushpress x 10 x 3
weighted pulls 45 lb x ~5 x 5
weighted dips 45lb x ~10 x 5
chest flies
rope machine

wed

500 m row
spiderman stretches

fast pace:
20 box jumps at  32 (or 36)"
@ 105: 3 C+J , 3 cleans x 3
10 box jumps at  32 (or 36)"
175 deadlift x 10 x 3
10 box jumps at  32 (or 36)"
@ 125: 3 cleans x 3
10 box jumps at  32 (or 36)"
bicep curls with the split rope pulley @ max plates..x ~5 x 3

lots of foam roll.

trying to cool it with the real heavy lifting ( most of the powerlifts I can't go heavy anyway..so i'll continue pushing it with those)

and probably start back at cf soon.



Title: Re: Today's workout?
Post by: SkinnyDevil on February 19, 2011, 12:09:22 am
I think CF would kill me, man!

Feeling better today (Friday):

TG warm-up
light weight
350 push-ups
300 sit-ups
1100 stairs
(550 up/550 down)
50 pull-ups
50 chin-ups
Title: Re: Today's workout?
Post by: KD on February 21, 2011, 05:36:08 am
bear crawls
overhead press @ 100 x 5 x 5
10 burpees
decline bench (plates listed + bar resistance(?) )
180 x 5, 220 x 4, 220 x 4, 250 x 1, 90 x 10
10 burpees
weighted dips @ 45, ~10x3
10 burpees
tricep pulldowns
10 burpees
foam roll
Title: Re: Today's workout?
Post by: SkinnyDevil on February 21, 2011, 11:24:26 pm
Monday:

TG warm-up
light weight
(upper)
300 push-ups
250 sit-ups
250 squats
30 pull-ups
30 chin-ups


Puts me at 3700 push-ups this month!
Title: Re: Today's workout?
Post by: KD on February 22, 2011, 08:31:05 am
well SD, I had to go and bang out 4000 push-ups today.  -v

hehe


jump rope
10 32" box jumps
jump rope
was quite out of breath from this (something about jumping..even with the burpees...seems to wear me out very quick) but then jumped on
20 deadhangs. (I had estimated I could do this, but first real shot)
10 deadhangs
7 deadhangs
rope machine
cleans @115 x 5 x 3
5 x 3 deadhangs
bicep split rope pulley: all plates
foam roll




Title: Re: Today's workout?
Post by: pioneer on February 22, 2011, 11:07:25 am
Chins           65lbs 2x7, 1x5
Ring Dips     60lbs  3x5
Squat          235lbs 3x6
foam roller
Title: Re: Today's workout?
Post by: KD on February 22, 2011, 10:32:07 pm
Chins           65lbs 2x7, 1x5
Ring Dips     60lbs  3x5
Squat          235lbs 3x6
foam roller

nice. are you still clenching the weight with your feet?
I might try bringing my regular backpack in and putting a lighter weight (25 lbs or something) in addition to a belt or feet. Think that might be easier going heavy

havn't tried weighted ring dips yet..sounds intense.
Title: Re: Today's workout?
Post by: SkinnyDevil on February 23, 2011, 01:37:35 am
well SD, I had to go and bang out 4000 push-ups today.

Hahaha!!! I wish I could do 4000 in a day!!

Light work-out today (been low on energy lately):

3 sets Total Gym
200 push-ups
400 calf raises
stair sprints


3900 push-ups this month....
Title: Re: Today's workout?
Post by: pioneer on February 23, 2011, 08:46:50 am
nice. are you still clenching the weight with your feet?
I might try bringing my regular backpack in and putting a lighter weight (25 lbs or something) in addition to a belt or feet. Think that might be easier going heavy

havn't tried weighted ring dips yet..sounds intense.

No way man, that would kill me. I am using a dipping belt. I feel that even a backpack may throw you off balance while a dip belt keeps the weight directly under you.
Title: Re: Today's workout?
Post by: KD on February 23, 2011, 08:54:57 am
No way man, that would kill me. I am using a dipping belt. I feel that even a backpack may throw you off balance while a dip belt keeps the weight directly under you.

what is a dip belt? sounds a bit like an insult. hehe

What I use is a standard leather weight belt with a chain and hook. My waist is too small and it tends to sort of sag off my body dangerously close to my junk. Is this the same thing?

Based on the position of my back in dips its not as big of a problem probably throwing another plate on. I thought the backpack might be good for pull-ups, but I've never seen anyone do it so you might be right.

I had tried holding dumbells on my feet and the heavy weights just hurt like hell..its also hard with dips because my legs are long.

Title: Re: Today's workout?
Post by: pioneer on February 23, 2011, 10:53:13 am
what is a dip belt? sounds a bit like an insult. hehe

What I use is a standard leather weight belt with a chain and hook. My waist is too small and it tends to sort of sag off my body dangerously close to my junk. Is this the same thing?

Based on the position of my back in dips its not as big of a problem probably throwing another plate on. I thought the backpack might be good for pull-ups, but I've never seen anyone do it so you might be right.

I had tried holding dumbells on my feet and the heavy weights just hurt like hell..its also hard with dips because my legs are long.



Yes this is the one I am talking about and you have to be careful with that thing. Make sure you use it correctly. I once cut my penis because the chain pinched it so hard. Learned from my mistake and now I wrap the chain around the dumbell so that it is nowhere near my junk. I'll never give the belt up though, I use it for everything. Too big for my waist too though.
Title: Re: Today's workout?
Post by: SkinnyDevil on February 23, 2011, 11:37:47 pm
My shoulders still aren't up to weighted dips. I salute you both!

Wednesday:

TG warm-up
light weight (upper)
400 push-ups
250 sit-ups
250 squats
30 pull-ups
30 chin-ups


3900 + 400 = 4300 push-ups so far in February. Damn, I just might make it to 5000.
Title: Re: Today's workout?
Post by: pioneer on February 24, 2011, 03:13:18 am
Today: weighted chin ups 3x7 with 65lbs finally... I got it ;D
          Overhead press 3x6 with 120lbs finally...... I got it  ;D
          Deadlift           3x6 with 245lbs

IDK what has gotten into me today. I accomplished my weights and got new PR's in both exercises. I started Raw zero carb carnivorous a week ago and it has seemed to give me nothing but energy. No fatigue yet, I will cross my fingers.


Nice job on all of the pushups guys. I have not trained my body for that kind of volume or endurance. Impressive.
Title: Re: Today's workout?
Post by: KD on February 24, 2011, 09:27:53 am

Nice job on all of the pushups guys. I have not trained my body for that kind of volume or endurance. Impressive.

Yeah SD is kicking it oldschool. I was definitely lying with my stat.

today:
Short workout

Did that double dutch things with the heavy rope a bunch of times
overhead press 110 x 5 x 3
front squat 90 x 10 x 3
10 air squats
overhead press 70 x 10 x 3
w/ 3 x 10 air squats

Title: Re: Today's workout?
Post by: SkinnyDevil on February 24, 2011, 11:49:40 pm
IDK what has gotten into me today. I accomplished my weights and got new PR's in both exercises.

AWESOME!!!

Congrats on the personal bests! Definitely inspires me to add weight to my pulls & chins!

Today (Thursday):

TG warm-up
light weight circuit
(total body)
300 push-ups
500 calf raises
1000+ stairs
(over 500 up/500 down)

4300 + 300 = 4600 push-ups so far in February with a few days to go!


Title: Re: Today's workout?
Post by: SkinnyDevil on February 26, 2011, 01:18:01 am
Feeling good this Friday:

TG warm-up
light weight
(upper)
250 push-ups
300 sit-ups
60 pull-ups
60 chin-ups
1540 stairs
(770 up/770 down)

4600 + 250 = 4850 push-ups so far in February.
Title: Re: Today's workout?
Post by: KD on February 28, 2011, 12:31:05 am
I'm going to be posting my workouts mostly on the ironaddicts strength site

but yesterday was

bear crawls
jump rope
incline bench
bench
burpees
front squats
burpees
front squats
burpees
front squats
burpees
front squats
burpees
front squats
chest flies with the machine hadn't used this in ages
-and was @ something absurd like 180 lbs or something
air squats
flies
air squats
flies
air squats
flies
air squats
flies
air squats
foam rolling.

Title: Re: Today's workout?
Post by: pioneer on February 28, 2011, 06:05:16 am
Friday:
Squat: 3x7 with 235
Chins:  3x5 with 70
Dips:   3x5 with 60
Title: Re: Today's workout?
Post by: SkinnyDevil on February 28, 2011, 10:25:12 pm
Damn...you guys are killing me!

Monday, last day of February:

TG warm-up
light weight
200 push-ups
250 sit-ups
150 squats
550 stairs
25 pull-ups
25 chin-ups


4850 + 200 = 5050 push-ups for February!!
Title: Re: Today's workout?
Post by: SkinnyDevil on March 02, 2011, 12:31:00 am
Tuesday....first day of MARCH!

TG warm-up
light weight
100 push-ups
600 sit-ups
500 calf raises
100 squats
60 pull-ups
60 chin-ups


If anyone is up for another challenge....how about shoot for 5000 sit-ups and 1000 pull-ups this month!
Title: Re: Today's workout?
Post by: SkinnyDevil on March 02, 2011, 10:13:30 pm
Wednesday (March 2):

TG warm-up
60 pull-ups
60 chin-up
300 sit-ups
150 squats


Just a tad ahead of schedule on the pulls & sits....
Title: Re: Today's workout?
Post by: pioneer on March 03, 2011, 06:54:19 am
Overhead Press: 120 lbs 1x7, 1x6, 1x5
Rope pull ups:    55lbs    3x5
Deadlift:            245lbs   3x6
Title: Re: Today's workout?
Post by: SkinnyDevil on March 03, 2011, 10:15:30 pm
Another quick one before a full day......

TG warm-up
75 pull-ups
75 chin-ups
150 push-ups
300 sit-ups
Title: Re: Today's workout?
Post by: Ioanna on March 04, 2011, 11:16:41 am
my first crossfit today!!.. okay it was really a bootcamp because it was only my first day, but we did a scaled down wod from yesterday, i think.

the workout was great, but the energy of the people (participants, i mean, the coaches were fine) there totally sucked!  so i'm kind of disappointed, but i'm going to try another gym and see if i like that one better.  i hope so, cuz i really liked the workout i got.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 04, 2011, 11:06:10 pm
my first crossfit today!!

Congrats!!!

Today (Friday):

TG warm-up
250 push-ups
500 sit-ups
300 calf raises
75 pull-ups
75 chin-ups
1100 stairs


Took about an hour.

Week's totals: 1700 (5000 goal) sit-ups and 270 (1000 goal) pull-ups....which puts me a tad ahead of schedule for the month.
Title: Re: Today's workout?
Post by: KD on March 06, 2011, 02:06:35 am
my first crossfit today!!.. okay it was really a bootcamp because it was only my first day, but we did a scaled down wod from yesterday, i think.

the workout was great, but the energy of the people (participants, i mean, the coaches were fine) there totally sucked!  so i'm kind of disappointed, but i'm going to try another gym and see if i like that one better.  i hope so, cuz i really liked the workout i got.

Bootcamp runs paralel to crossfit classes. Its usually for people just beginning with exercise in general or with weightloss goals etc. Not sure if it even counts towards requried training for regular classes as those go into quite a number of differnt movements that they don't do in bootcamp. I did one bootcamp class on a beach once though..still pretty hard.

Likely won't find the most fit people there.


--

been doing these zercher squats with higher reps on my BW (165). pretty intense.

http://www.youtube.com/watch?v=14e12wFB2GQ
Title: Re: Today's workout?
Post by: SkinnyDevil on March 08, 2011, 12:21:27 am
Monday:

105 pull-ups
105 chin-ups
400 sit-ups
150 squats
250 calf raises
728 stairs


That's 2100/5000 sit-ups & 375/1000 pull-ups so far for March....way ahead for sit-ups and pretty far ahead of schedule for pull-ups, too, which will allow me to ease up a bit to avoid potential shoulder re-injury.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 08, 2011, 11:17:56 pm
Tuesday, March 8:

85 pull-ups
85 chin-ups
150 push-ups
300 sit-ups
1100 stairs


2400/5000 sit-ups and 460/1000 pull-ups......should hit halfway mark tomorrow.
Title: Re: Today's workout?
Post by: pioneer on March 09, 2011, 08:39:49 am
Monday:
chin ups 3x6 with 70lbs
ring dips       3x7 with 60lbs
deadlift  3x7 with 245lbs
rope chins 3x8
Title: Re: Today's workout?
Post by: SkinnyDevil on March 09, 2011, 10:50:53 pm
Man, you're gonna kill me with those weighted chins. I'm gonna add some weight after this month is over.

Wednesday (March 9):

60 pull-ups
60 chin-ups
250 sit-ups
200 squats
660 stairs


Throws me over the line: 2600/5000 sit-ups and 520/1000 pull-ups at less than halfway through the month.
Title: Re: Today's workout?
Post by: pioneer on March 10, 2011, 05:56:35 am
Man, you're gonna kill me with those weighted chins. I'm gonna add some weight after this month is over.


Haha thank you man, I love the chins. I'm impressed by your pushup and pullup numbers.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 10, 2011, 11:28:23 pm
Thursday (March 10):

100 pull-ups
100 chin-ups
300 push-ups
750 calf raises
550 stairs


Still 2600/5000 sit-ups (hadda take a day off!), but now 620/1000 pull-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 11, 2011, 11:58:20 pm
Tired today (Friday), but managed to get a work-out in:

50 pull-ups
50 chin-ups
250 sit-ups
1100 stairs


March totals so far: 2850/5000 sit-ups and 670/1000 pull-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 14, 2011, 10:19:21 pm
Monday, March 14:

TG warm-up
light weight (upper)
60 pull-ups
60 chin-ups
300 sit-ups
200 squats
250 calf raises


3150/5000 sit-ups and 730/1000 pull-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 15, 2011, 10:26:44 pm
Tuesday (March 15 - halfway mark!):

25 pull-ups
25 chin-ups
250 sit-ups
200 push-ups
100 squats
1100 stairs


Happy to have well-exceeded the 50% of goal totals by mid-month: 3400/5000 sit-ups and 755/1000 pull-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 16, 2011, 10:04:50 pm
Wednesday:

115 pull-ups
115 chin-ups
500 sit-ups
600 calf raises


3900/5000 sit-ups and 870/1000 pulls.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 17, 2011, 10:20:16 pm
Thursday (March 17):

TG warm-up
tabata stair sprints
light weight
75 pull-ups
75 chin-ups
400 sit-ups
660 stairs


4300/5000 sit-ups and  945/1000 pull-ups. I'll hit the monthly goal tomorrow for pulls, but not sure if I can manage 700 sit-ups tomorrow.....
Title: Re: Today's workout?
Post by: SkinnyDevil on March 19, 2011, 12:05:44 am
Friday (March 18):

65 pull-ups
65 chin-ups
150 squats
300 calf raises


That breaks the pull-up goal....1010/1000 pull-ups and still at 4300/50000 sit-ups.

!!! BOOM !!!
Title: Re: Today's workout?
Post by: pioneer on March 20, 2011, 11:03:40 am
Fri:
Dips: 2x7 with 65lbs, 1x6 with 65lbs
Chins: 1x7, 1x6, 1x4 with 70lbs
Title: Re: Today's workout?
Post by: SkinnyDevil on March 21, 2011, 10:22:35 pm
Geezz...70 pounds chins & 65 pound dips?!?! Damn!

Monday (March 21):

100 pull-ups
100 chin-ups
150 push-ups
400 sit-ups
200 squats
tabata: squats
(another 160)

1110/1000 pull-ups and 4700/5000 sit-ups.
Title: Re: Today's workout?
Post by: proteus on March 22, 2011, 05:02:07 am
yesterday i went swimming.  i swim 1 lap at a time at a fast pace, then rest until i start to get cold then repeat.  i alternate between freestyle and butterfly laps and stay in the water a total of 1 - 1.5 hours.  i dolphin kick the first 10 yards or so of every lap underwater to make sure my abs, lower back and legs get worked out as much as much as the upper body.

in a true paleo fashion i don't count my laps or time myself, but i do race other swimmers in the pool against their will.  the way i do it is as they are swimming i let them get about 10 yards head start and then i try to catch up with them by the end of the pool.

i leave the pool energized rather than tired, but i do feel sore when leaving - and that is how i know when to end my workout.  as soreness builds when i start to approach injury territory i leave.  i take approximately as many days off as it takes for the soreness to subside to about 30%.
Title: Re: Today's workout?
Post by: achillezzz on March 22, 2011, 05:16:00 am
Wheres KD he deleted his profile pic and disappeared !
Title: Re: Today's workout?
Post by: KD on March 22, 2011, 07:53:55 am
hey dude

I dunno, my internet connection is not all that useable at my house (seems like this site is loading funny also?) and I got tired of getting in pointless discussions during the day at work.

I keep making improvements on lifts.

today I did three sets of five @90lb weighted dips. right after (30 sec)  I did 26 free dips in a row
friday I did 18 deadhangs followed by 6 @45 lb weighted pull-ups and then did ~2 @90 lb weighted pull-ups.

so starting at rest it looks like i'm in the 100lb level now for both pull-ups and dips 1RM

my decline bench is now 295 lb on the smith machine. concentrating on improving my deadlifts and squats. I'm doing zercher squats as posted above at my bodyweight. pretty intense. I'm probably starting back at my cross-fit gym..so I won't be benching and things like that as much anymore, probably just as well.

oh the 90lb pull-ups was witnessed by one Paleo Donk who was visiting over the weekend. We had a great time.
Title: Re: Today's workout?
Post by: achillezzz on March 22, 2011, 04:30:48 pm
 ;)
Title: Re: Today's workout?
Post by: SkinnyDevil on March 22, 2011, 10:40:53 pm
Man, those are some rippin' work-outs, guys!

Yeah, I've noticed the site has been twitchy, also. Slow loading, abrupt...

Proteus - I envy the swimming. Can't wait to get back by a lake. We lived next to a lake a few years back, but then bought a house (not by a lake). We've decided to sell this one and get our asses back to the water!

Today (Tuesday, 3-22):

75 pull-ups
75 chin-ups
300 sit-ups
500 calf raises
light weight
(upper)
tabata:
   sit-ups (200 more)
   stair sprints

Brings my monthly totals to 1185/1000 pull-ups and 5200/5000 sit-ups. Both monthly goals now met and exceeded.
BOOM!!!
Title: Re: Today's workout?
Post by: KD on March 23, 2011, 11:11:31 am

Brings my monthly totals to 1185/1000 pull-ups and 5200/5000 sit-ups. Both monthly goals now met and exceeded.
BOOM!!!

thats amazing. Its incredible how many muscular dudes I see at the gym can hardly do any pull-ups.

---

today: tues
warmup
jump rope
20 box jumps @ 32 inch
lunges
- deadlifts
135 x 10, 225 x 5, 275x 2, 295  x 1 (PR probably)
- zercher squats
165 x 10 x 3
- split rope pulley curls (max plates is 95) x 5 x 3
- 16 chin-ups
- perpetual rope machine at hardest setting x 2:00 with 20x2 lateral jumps in between over a 35 lb plate
foam roll
more 32" jumps

---

havn't been able to upload a new profile pic for some reason ( I get the access forbidden message here alot now too) but heres a recent shot.

(http://i236.photobucket.com/albums/ff68/kresseger/stalv.jpg)

my legs are definitely getting more proportionate as well with all the squats and deadlifts and such..they were like sticks even just this past spring.

Looking forward to being tanned and booking it bearfoot down a beach.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 23, 2011, 10:14:32 pm
Well said, KD.....so long as you realize MY way is the REAL way (hahahaha!!!!!).

Yeah, to each his own. Gotta pick the best methods for the results you seek.

Wednesday (3-23):

60 pull-ups
60 chin-ups
200 sit-ups
1100 stairs


Monthly totals: 1245 pulls & 5400 sits.
Title: Re: Today's workout?
Post by: KD on March 23, 2011, 10:28:35 pm
Well said, KD.....so long as you realize MY way is the REAL way (hahahaha!!!!!).


hehe.

http://www.youtube.com/watch?v=rDyb_alTkMQ

---

oh yeah I also forgot the yoga folks and 'runners'. don't get me started on those guys!
Title: Re: Today's workout?
Post by: pioneer on March 24, 2011, 04:21:06 am
Wednesday:

Rope chin ups: 2x7, 1x6 with 55lbs
Overhead Press: 3x5 with 125lbs
Squat:             3x5 with 245lbs
Title: Re: Today's workout?
Post by: SkinnyDevil on March 24, 2011, 10:22:55 pm
Well, I don't have a dog in that fight. I experiment to see what works best for me and leave others to do the same. That said, I find that both running AND dips work well for me (though I dislike running alone). LOVE to bike & swim.

Anyway....Thursday (3-24):

TG warm-up
tabata stair sprints
105 pull-ups
105 chin-ups
400 sit-ups
300 squats


monthly totals: 1350 pull-ups and 5800 sit-ups.
Title: Re: Today's workout?
Post by: KD on March 25, 2011, 08:47:10 am
I did a bunch of cycles of this as a warmup.
"double dutch" and "horseback ride" with the 3" 50 ft rope and 90 lb dumbelll
bear crawls (up, down, side, side)
pulley flies (for pro)

the rope actions is really nice. I also like the perpetual pull down rope machine they have that is like endlessly pulling a dead body out of a well. The little diagram shows every muscle of the upper body in red. Pretty quality machine.

- press 100 lbs x 5 x 3 (shoulder has been feeling funny..not pushing it on the weight)
- dips 90 lbs x 5 x 3
- zercher squat: BW (165) x 20, 20, 10. pretty intense..I was trying to do as many reps in 2 mins for a competition on the other board. I got less than I thought but still pretty solid.
- 500 m row
foam roll, pvc mobility.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 26, 2011, 12:09:26 am
Friday (2-25):

125 pull-ups
125 chin-ups
300 sit-ups
500 calf raises
100 squats
light weight
660 stairs


Started tired, but now feeling GOOD! Totals for the month with ONE week left: 1475 pull-ups and 6100 sit-ups.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 26, 2011, 09:04:15 pm
Saturday (3-26)

25 pull-ups
25 chin-ups
100 squats
150 calf raises


Coming into the week with an even 1500 pull-ups. we'll see where this goes.....
Title: Re: Today's workout?
Post by: SkinnyDevil on March 28, 2011, 10:25:14 pm
Monday (3-28)

100 pull-ups
100 chin-ups
250 sit-ups
200 calf raises
200 squats
100 push-ups


6350 sits & 1600 pulls for the month!

Next month (or maybe later this week) I'll start back on the heavy bag.
Title: Re: Today's workout?
Post by: SkinnyDevil on March 29, 2011, 10:13:11 pm
Tuesday (3-29):

50 pull-ups
50 chin-ups
200 sit-ups
1100 stairs


1650 and 6550 with a coupla days to go!
Title: Re: Today's workout?
Post by: SkinnyDevil on March 30, 2011, 10:08:35 pm
Wednesday (3-30):

100 pull-ups
100 chin-ups
100 squats
300 sit-ups
400 calf raises


6700 sit-ups and 1750 pulls with one day to go.....
Title: Re: Today's workout?
Post by: pioneer on March 31, 2011, 02:31:47 am
Wednesday:

3x6 chin ups 70lbs
3x5 overhead press 125lbs
3x7 deadlift 255lbs

Getting stronger YAY ;D
Title: Re: Today's workout?
Post by: SkinnyDevil on March 31, 2011, 10:09:18 pm
That's it...gonna have to add at least my 20 pound vest to my pulls & chins now. Uuugghh!!!

Today (Thursday, March 31):

50 pull-ups
50 chin-ups
300 sit-ups
150 push-ups


That's it for the month. The goal was 1000 pull-ups and 500 sit-ups...Totals for the month:

1800 pull-ups and 7000 sit-ups. BOOM!

Title: Re: Today's workout?
Post by: wodgina on March 31, 2011, 11:07:08 pm
Tomorrows workout

-deadlifts,  still aiming for 2.5 body weight but nowhere near yet....I will have to buy new clothes soon though, my hip flexors are busting out.
-bench press

I was getting close to KD on dips/chins but backpack strap snapped. I need to get a proper belt set up.

Still no good with motivation but do my short workout every Friday morning no matter what and still gaining strength.







Title: Re: Today's workout?
Post by: KD on March 31, 2011, 11:50:50 pm

I was getting close to KD on dips/chins but backpack strap snapped. I need to get a proper belt set up.



nice. were you just using a regular backpack?

I use the leather weight belt with the chains, but its way too big for my waist so it actually feels really risky on the pulls. On the dips it seems a little more secure just because it has a little more of my back to set on. Either way i'm looking for a better solution myself.
Title: Re: Today's workout?
Post by: proteus on April 01, 2011, 05:27:35 am
there is a special belt for weighted dips/chins which is of a different design than a powerlifting belt.  it looks like this:

http://www.gymdirect.com.au/resources/muscle%20motion%20products/neoprene%20dip%20belt%20_muscle%20motion%20(1).jpg

i have one (not this exact one, but very similar).  back when i was on steroids i used it a lot.  i used up to two 45lb plates on chinups and up to three plates on dips.  it works very well - easy to put on and take off and is rather comfortable even with three plates on.  now i just do chins with my own bodyweight though :(

i never used a regular powerlifting belt for any purpose - i believe it makes no sense.  the human body is already perfect it doesn't need any bracing unless you have a broken back or something.  using a a powerlifting belt is like running in air max shoes - its whack.  if you think you're hurting yourself reduce the weight and ask a professional to analyze your form.

if you use crutches in form of a belt or shoes you are creating a weakness in your body which ultimately may lead to an injury.
Title: Re: Today's workout?
Post by: wodgina on April 01, 2011, 05:30:14 am
nice. were you just using a regular backpack?

I use the leather weight belt with the chains, but its way too big for my waist so it actually feels really risky on the pulls. On the dips it seems a little more secure just because it has a little more of my back to set on. Either way i'm looking for a better solution myself.

Regular but it was getting dangerous, I was too top heavy and nearly stacked it a few times lately.
Title: Re: Today's workout?
Post by: KD on April 01, 2011, 06:50:59 am
there is a special belt for weighted dips/chins which is of a different design than a powerlifting belt.  it looks like this:

http://www.gymdirect.com.au/resources/muscle%20motion%20products/neoprene%20dip%20belt%20_muscle%20motion%20(1).jpg

i have one (not this exact one, but very similar).  back when i was on steroids i used it a lot.  i used up to two 45lb plates on chinups and up to three plates on dips.  it works very well - easy to put on and take off and is rather comfortable even with three plates on.  now i just do chins with my own bodyweight though :(

i never used a regular powerlifting belt for any purpose - i believe it makes no sense.  the human body is already perfect it doesn't need any bracing unless you have a broken back or something.  using a a powerlifting belt is like running in air max shoes - its whack.  if you think you're hurting yourself reduce the weight and ask a professional to analyze your form.

if you use crutches in form of a belt or shoes you are creating a weakness in your body which ultimately may lead to an injury.

right. thanks again for the tips.

Pretty sure my description is the same thing unless the above is ergonomic in some way. Its made out of leather and pretty standard to any gym i've been at.
http://www.fitness1st.com/2007%20images/DIPBEL~1-copy.jpg

the problem lies in that i'm doing 2 plates+ and my waist is like 28-29 or something. It can easily slide off me doing chin-ups. If there is any form compromise its accounting for that which shouldn't be a factor. the actual belt part minus the chain loops around, sort of like if you had a baseball hat where the last hole on the 'female' side went completly over the gap on the other side, making it basically unwearable.


Regular but it was getting dangerous, I was too top heavy and nearly stacked it a few times lately.

yeah I was advised against doing this or even trying a combination of both. theres those weight vests but I don't have a car, so i'd be riding to the gym with a 100 lb vest on. sooner or later i'll be over 100lb anyway and back with the dip belt. I guess they must have a smaller model of belts somewhere come to think of it, perhaps for chicks who lift.
Title: Re: Today's workout?
Post by: proteus on April 01, 2011, 10:48:40 am
http://www.fitness1st.com/2007%20images/DIPBEL~1-copy.jpg

looks functionally identical to mine.  i don't understand how it can possibly slide off regardless of your waist.

http://3.bp.blogspot.com/_R0viy9yAMNM/SoV3oKE_Z6I/AAAAAAAAAEc/-LjeafmgE_0/s400/weighted+chin+up.jpg

the weight essentially hangs on your quads and ass.  it is only called a belt - you don't use it as a belt ( see pic above ).  you only loop it around your body on the back side and then you loop it over your quads in the front.  then by lifting your legs up a bit you secure it in place.  i never had a problem.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 01, 2011, 10:51:52 pm
Friday (April 1):

TG warm-up
light weight
25 pull-ups
25 chin-ups
150 push-ups
200 sit-ups
200 squats
550 stairs


Might be time to press the cardio......
Title: Re: Today's workout?
Post by: KD on April 01, 2011, 11:43:20 pm
looks functionally identical to mine.  i don't understand how it can possibly slide off regardless of your waist.

http://3.bp.blogspot.com/_R0viy9yAMNM/SoV3oKE_Z6I/AAAAAAAAAEc/-LjeafmgE_0/s400/weighted+chin+up.jpg

the weight essentially hangs on your quads and ass.  it is only called a belt - you don't use it as a belt ( see pic above ).  you only loop it around your body on the back side and then you loop it over your quads in the front.  then by lifting your legs up a bit you secure it in place.  i never had a problem.

well what do you know, you actually provided me with what I was looking for. This actually is not in any way the same belt, and I havn't seen it before at least IICR. the model i posted is indeed a 'belt', the square brace fits against your back and loops around the waist. the chain drops vertically downward. I'll look into purchasing something like this. thanks.
Title: Re: Today's workout?
Post by: achillezzz on April 02, 2011, 01:34:23 am
Friday (April 1):

TG warm-up
light weight
25 pull-ups
25 chin-ups
150 push-ups
200 sit-ups
200 squats
550 stairs


Might be time to press the cardio......

You love bodyweight exercises thats great but now when you are very good with all the teachniques start adding more ressitance work on 1 arm pull ups one leg squats one arm perfect pushups perfect hanging leg raises.

You said you dont want to do handstand pushups because you got injured and you are afraid of it when your favorite quote is embrace your fears??  -\

Title: Re: Today's workout?
Post by: Josh on April 02, 2011, 03:15:59 am
Sandbag: squats, curved back deadlift, wall press. I also did arm curls and bent over rows by putting a walking stick through the handle, but it wasn't really satisfactory. A dumbell set is on my wishlist.
Title: Re: Today's workout?
Post by: Josh on April 02, 2011, 04:02:58 am
How are you guys doing dips at home if that's the case?
Title: Re: Today's workout?
Post by: KD on April 02, 2011, 04:07:39 am
sheesh. everybody's a critic...



How are you guys doing dips at home if that's the case?

i'm not, but you can do full dips between chairs if at least one is weighted down and/or pushed against a wall or something. the force downward seems to be partly adequate.

you can also do like a semi-dip by putting your arms somewhat behind you on a ledge or box of some kind or a high bedframe. just requires more reps.
Title: Re: Today's workout?
Post by: achillezzz on April 02, 2011, 04:22:05 am
get your self a power station and workout everyday pull ups dips pushups handstand pushups 1 leg squats
your never gymless
Title: Re: Today's workout?
Post by: Josh on April 02, 2011, 05:10:19 am
Thanks KD and achillezzz. I think I might get a couple of metal chairs sometime.
Title: Re: Today's workout?
Post by: proteus on April 02, 2011, 10:01:24 am
200 squats

have u tried doing a squat ( no added weight ) on one leg ?  i tried it a few days ago i was surprised by how hard it is. 
Title: Re: Today's workout?
Post by: SkinnyDevil on April 02, 2011, 09:57:39 pm
Quote from: achillezzz
You love bodyweight exercises thats great but now when you are very good with all the teachniques start adding more ressitance work on 1 arm pull ups one leg squats one arm perfect pushups perfect hanging leg raises.

You said you dont want to do handstand pushups because you got injured and you are afraid of it when your favorite quote is embrace your fears??  -\


Hahahaha!!!

1) Yes, as I said several posts ago, I plan to start adding weight again to my pull-ups & chin-ups. I use a 20 pound vest.

2) "Embrace your fear" does not mean "injure yourself". I've had 2 major shoulder injuries and would rather play it safe in this regard. When I get to the point where they feel strong enough I may well try some handstand push-ups, but certainly not today.

Quote from: proteus
have u tried doing a squat ( no added weight ) on one leg ?  i tried it a few days ago i was surprised by how hard it is. 

Yes, used to do "pistols" all the time when I was doing challenges with Richard Blackman (that's when I first learned they were called "pistols"). They are VERY stressful, though, so I don;t do them regularly or in great numbers.

Quote from: KD
sheesh. everybody's a critic...

Hahaha!!!

Title: Re: Today's workout?
Post by: pioneer on April 03, 2011, 04:44:26 am
Workout Friday:

Rope chin ups: 3x6 with 55lbs
Dips:               3x7 with 65lbs
Squat:             3x6 with 245lbs

Hellll yeahhh!!!
Title: Re: Today's workout?
Post by: proteus on April 04, 2011, 08:18:22 am
Workout Friday:

Rope chin ups: 3x6 with 55lbs
Dips:               3x7 with 65lbs
Squat:             3x6 with 245lbs

Hellll yeahhh!!!

i used to work out in that rep range 5-6 reps per set.  you get very strong but i wouldn't say very fit that way.  and you also don't get the best possible muscle size this way either.

if all you do is low reps and you then go to a swimming pool and try to swim a few laps you will almost explode with pump afterwards.  try to switch up the rep range once in a while, or use supersets for better pump.

i suggest you vary your rep range anywhere from 3 reps 30+ reps instead of always hitting the same 6 reps.  don't let your muscle settle into a comfort rep zone :)
Title: Re: Today's workout?
Post by: pioneer on April 04, 2011, 09:23:01 pm
i used to work out in that rep range 5-6 reps per set.  you get very strong but i wouldn't say very fit that way.  and you also don't get the best possible muscle size this way either.

if all you do is low reps and you then go to a swimming pool and try to swim a few laps you will almost explode with pump afterwards.  try to switch up the rep range once in a while, or use supersets for better pump.

i suggest you vary your rep range anywhere from 3 reps 30+ reps instead of always hitting the same 6 reps.  don't let your muscle settle into a comfort rep zone :)


I appreciate the advice, but I am way more concerned about hyperplasia and building plywood as muscles rather than hypertrophy, which just builds balloons as muscles. You can still put decent size on while doing lower reps. I look to my diet for building size, not my workout program. If I am not putting size on, it is a result of not eating enough, not what I am doing in the gym. This is all personal experience for me. BTW I trail run all of the time in bare feet which gives me a killer workout that is real fun. I am over doing things that are not fun for me. If your workouts are not fun, what is the point? I must say I do do the 20 rep squat every once in a while, which is great. I also could care less about bench anymore, what do you think of benching man? I am also not concerned about my pump either because I get pumps very easily. If I do 1 set of weighted pullups my biceps and back are at a full pump with blood engorged veins. I speculate that eating raw red meat helps with this.

Sunday:

Weighted Chins:  3x7 with 70lbs (full ROM)
Overhead Press:  3x6 with 125lbs
Deadlift:              3x5 with 265lbs (slowly working back up with good form/ trying not to strain my back)

High reps dont work for me as I am sort of an ectomorph as well. But thanks again man.
Title: Re: Today's workout?
Post by: pioneer on April 04, 2011, 09:25:29 pm
Another thing I dont always agree with is changing things up all the time. I have been doing this same routine for about 6 months and am getting killer strong, while my friends who always change it up are still stuck at similar weight ranges. There is something to be said about consistency and doing the same routine for a while. I think some people dont give their programs enough of a chance.
Title: Re: Today's workout?
Post by: proteus on April 04, 2011, 09:55:33 pm
what do you think of benching?

i answered your question, but moved it to this thread:

http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg67872/#msg67872 (http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg67872/#msg67872)

so as to keep SkinnyDevil happy.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 04, 2011, 10:14:48 pm
i answered your question, but moved it to this thread:

http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg67872/#msg67872 (http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg67872/#msg67872)

so as to keep SkinnyDevil happy.

You'll note SkinnyDevil was not the one who complained. I merely started the other thread so that this could be more of a log about work-outs and sharing info rather than arguing about what works and what doesn't.

At any rate....Monday (April4):

TG warm-up
light weight
couple of light rounds on the heavy bag
30 pull-ups
30 chin-ups
100 push-ups
200 squats
330 stairs
Title: Re: Today's workout?
Post by: miles on April 05, 2011, 09:52:48 pm
Ran 5 miles, did various pull-ups/movement on bar as well as various rows/presses from standing.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 06, 2011, 04:54:30 am
Servicing the bikes so we can start riding when it warms up....and ride to the lake for a swim a coupla times a week.

Today (Tuesday):

60 pull-ups
60 chin-ups
200 squats
400 calf raises
Title: Re: Today's workout?
Post by: pioneer on April 06, 2011, 08:51:04 pm
Servicing the bikes so we can start riding when it warms up....and ride to the lake for a swim a coupla times a week.

Today (Tuesday):

60 pull-ups
60 chin-ups
200 squats
400 calf raises


Just curious, why do calf raises when you can do things barefoot (sprint, walk, run, hike)?
Title: Re: Today's workout?
Post by: SkinnyDevil on April 06, 2011, 10:37:20 pm
Just curious, why do calf raises when you can do things barefoot (sprint, walk, run, hike)?

Lazy, mostly (hahaha!).

Not really in an area conducive to running, though we hike and bike in the warm months. But I run stairs (barefoot) during work-outs. I see no need to NOT do calf raises, even when I'm running stairs.

Wednesday:

3 cycles TG circuit
150 push-ups
200 sit-ups
300 squats
3 rounds on the heavy bag
Title: Re: Today's workout?
Post by: pioneer on April 07, 2011, 05:17:04 am
Wed:
Weight rope chins- 3x5 with 60lbs
Weight ring dips-   3x5 with 70lbs
Squat-                  3x7 with 245lbs

Woooohaaa ;D
Title: Re: Today's workout?
Post by: proteus on April 07, 2011, 07:07:04 pm
WED:  biked 20 miles ( 5 x 4 mile laps on the boardwalk ).   
Title: Re: Today's workout?
Post by: wodgina on April 07, 2011, 08:17:00 pm
Wed:
Weight rope chins- 3x5 with 60lbs
Weight ring dips-   3x5 with 70lbs
Squat-                  3x7 with 245lbs

Woooohaaa ;D

How's the testosterone?
Title: Re: Today's workout?
Post by: miles on April 08, 2011, 02:39:43 am
Hey Skinny I dunno what you do, but when I used to do calf raises I used to bend my knees towards relaxation of the calves so I could get the full ROM, and then straighten as I contracted. More natural movement that way too, similar to jumping, and easier to balance.

Today I just ran and walked about a bit, did some pull-ups and unilateral dumbbell squat/deadlift/row/press combo things(no momentum) to most full reps I could do for several sets with rests between, and did some general movement in my room with just bodyweight/weight of whatever body parts I was moving and stretching/loosening up or whatever, but I don't mean stretching to try and make myself more flexible, or holding any stretch with weight my other arm or anything, just stretching to the edge of my natural ROM.
Title: Re: Today's workout?
Post by: pioneer on April 08, 2011, 04:50:20 am
How's the testosterone?

Testosterone is going well, I have more primary sex characteristics present like having to shave every day or else I'll have  a beard and my girlfriend will get annoyed. Harder erections as well. I feel my situation is directly related to sleep. When I dont sleep well, my testosterone plummets, which is why I cant wait til summer when I can sleep 10 hours a day. Whether I have high T or not, I always seem to have an easy time putting on muscle and getting stronger if I eat and sleep enough. I speculate that part of this is that my receptor sites for T are wide open in my muscles and my muscles readily take in the T so when I get blood tested it looks like I have low T but I dont. I got a 24 hour urine testosterone test and it came out over the top of the range, which means my T receptor sites are wide open and my androgens are being well utilized in my body. This is a fairly new recognized phenomenon, which I am currently studying.
Title: Re: Today's workout?
Post by: proteus on April 08, 2011, 06:30:55 am
THUR: biked 20 miles.

was very tired on the last 2 miles.  probably not gonna bike tomorrow.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 08, 2011, 02:22:36 pm
yesterdays workout
HIT-workout

1 Squat (ass to the grass)   12 x 265 lbs (120 kg)
2 Leg press                       8 x 750 lbs (350 kg)
3 Calf raises                      8 x 330 lbs (150 kg)
4 Machine pullovers            7 x 240 lbs (110 kg)
5 Machine Dips                  7 x 260 lbs (117,5 kg)
6 Pulldown                        6 x 240 lbs (110 kg)
7 Standing press (barbell)    7 x 132 lbs (60 kg)
8 Deadlift                          6 x 240 lbs (110 kg)

body stats   5ft 10 inches (1,77m)
                 214 lbs (97 kg)

Total elapse time 23min 10 sec (exercises 2-8)
One of my better workouts  ;D
This weekend 40 mile biking hope to better last weeks 1hr 45 mins

horrible painful workouts to you all!!
Title: Re: Today's workout?
Post by: pioneer on April 09, 2011, 07:19:18 am
Friday:
Weighted Chin:      1x5,1x6 with 75lbs
Overhead Press:    2x7, 1x6 with 125lbs
Deadlift:               3x6 with 265lbs
Title: Re: Today's workout?
Post by: KD on April 09, 2011, 08:29:48 am

body stats   5ft 10 inches (1,77m)
                 214 lbs (97 kg)


horrible painful workouts to you all!!



awesome man...you sound quite..massive

Friday:
Weighted Chin:      1x5,1x6 with 75lbs
Overhead Press:    2x7, 1x6 with 125lbs
Deadlift:               3x6 with 265lbs

nice. Someday we'll have to do a workout. I lifted with paleodonk recently which was a nice mix from working out alone.


---
went in today for the first time in a bit...due to some fasting and junky stuff.
500 m row
box jumps
a few sets chins repeated a few times during the other exercises
front squats
press
Title: Re: Today's workout?
Post by: proteus on April 09, 2011, 06:39:02 pm
FRI: started biking, did 8 miles by the time it started raining, aborted.

then went to the pool.  did my usual thing with swimming one lap at a time fast pace then resting.  was in the water for 1.5 hours.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 11, 2011, 09:09:53 pm
Hey Skinny I dunno what you do, but when I used to do calf raises I used to bend my knees towards relaxation of the calves so I could get the full ROM, and then straighten as I contracted. More natural movement that way too, similar to jumping, and easier to balance.

Exactly.

My calf raises are not "good form" in the textbook sort of way. Mine are very ballistic (almost like jumping), though I don't quite get a full ROM because I'm moving fast instead of slowly going thru the entire range.

My squats are probably not good form, either. Also done rather quickly, not full range "ass to grass" style - more like jumping or a quick take-off. I modified fighter squats (not sure the proper name) that we did from years ago when I was boxing & wrestling.

Monday (April 11):

TG warm-up
light weight
60 pull-ups
60 chin-ups
150 calf raises
200 squats
200 sit-ups
Title: Re: Today's workout?
Post by: proteus on April 11, 2011, 09:40:45 pm
saturday: don't remember i think i rode the bike for a while or maybe it rained
sunday morning: don't remember, maybe i rode the bike, maybe not

sunday evening: went to the pool, was in the water for a bit over 1.5 hours. would have stayed longer if not for two things:

1 - the pool closed for the night
2 - chlorine started to bother my eyes
Title: Re: Today's workout?
Post by: SkinnyDevil on April 12, 2011, 09:48:31 pm
Tuesday (April 12):

TG warm-up
light weight
150 push-ups
200 squats
1100 stairs


50 minutes.
Title: Re: Today's workout?
Post by: proteus on April 12, 2011, 10:50:20 pm
Monday: weather was great around noon.  biked 20 miles without a shirt.  got very slightly sunburnt.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 13, 2011, 09:11:48 pm
Quote
awesome man...you sound quite..massive
Yeah well...., not all of it is muscle. Only just went RPD. I'm nowhere near fat but not ripped either. RPD helps a lot however I should reduce my raw milk intake as it is fattening. My goal is ~200lbs, witout loosing muscle off course. To be reached in 2 months. Should be doable.

I'm trying to cut down my carbs slowly but still need quite a lot of carbs prior to working out otherwise truely intense exercise is impossible. Used to eat a large pasta dish for lunch than work out late afternoon. Now I eat ~500gr of grapes and an apple with 0,5ltr milk works for me. Non workout days are rather low carb ~50gr.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 13, 2011, 09:18:41 pm
Tuesday (April 12):

TG warm-up
light weight
150 push-ups
200 squats
1100 stairs


50 minutes.
Just curious. What's your goal with those workouts? They are nowhere near intense enough for muscular development so I gues you do them for cardio? or to burn callories?
Title: Re: Today's workout?
Post by: SkinnyDevil on April 13, 2011, 11:09:08 pm
Just curious. What's your goal with those workouts? They are nowhere near intense enough for muscular development so I gues you do them for cardio? or to burn callories?

Geez...everybody's a critic.

Goals? I like to move, I like to work out, I like to sweat. I like to be physically available for whatever life has to offer, and thus far these sorts of workouts have served me well. Very well.

Not intense? You talking about that particular work-out above or all the workouts I've posted? To each his own, but I like doing 50-100 pull-ups & 200-1000 sit-ups & tabata stair sprints as well as biking & swimming across the lake. Intensity? Well, I suppose it depends on how you're using the term "intense".


Wednesday - light work-out:

75 pull-ups
75 chin-ups
150 squats
400 calf raises

Tomorrow back to the heavy bag!
Title: Re: Today's workout?
Post by: proteus on April 13, 2011, 11:24:29 pm
Tues: went swimming, 1.5 hours in the pool.
Title: Re: Today's workout?
Post by: proteus on April 13, 2011, 11:33:10 pm
Geez...everybody's a critic.

Goals? I like to move, I like to work out, I like to sweat. I like to be physically available for whatever life has to offer, and thus far these sorts of workouts have served me well. Very well.

Not intense? You talking about that particular work-out above or all the workouts I've posted? To each his own, but I like doing 50-100 pull-ups & 200-1000 sit-ups & tabata stair sprints as well as biking & swimming across the lake. Intensity? Well, I suppose it depends on how you're using the term "intense".

i'm actually with you here Skinny.  the traditional train one muscle group a day and kill it up mentality i think is whack.  i am more inclined towards having two full-body workouts a day at a leisurely intensity.  i used to work out so hard in the gym people were waiting for me to break my back or something but that was foolish - that's not a way to build a foundation of health and fitness.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 14, 2011, 01:03:04 am
As I sad just curious no critism intended. By intense I mean percentage of momentairy ability. no doubt your workout are hard, probably even brutal. When you can do more than 20 reps you move towards aerobic exercise, you do not ask the muscle to perform near its peak performance. If you would the reps would be lower. Not asking a muscle to work within its reserve anaerobic ability means no growt stimulation because your muscle can easily do what you ask. Stil great cardio though thats what I meant.

I hate the mainstream 1muscle a day low intense workouts. As you could have seen in my post my workouts is full body very heavy very intense and very short. Try doing 8 exexises to complete muscular failure in 20min and you  know what I mean. This kind of workout stimulates all 3 kinds of condition: muscular strengt, cardiovascular condition, metabolic condition. No amound of work can substitute intensity.
Title: Re: Today's workout?
Post by: proteus on April 14, 2011, 01:49:59 am
Try doing 8 exexises to complete muscular failure in 20min and you  know what I mean. This kind of workout stimulates all 3 kinds of condition: muscular strengt, cardiovascular condition, metabolic condition. No amound of work can substitute intensity.

wrong thread.  the correct thread is here:

http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg68561/#msg68561 (http://www.rawpaleoforum.com/exercisebodybuilding/the-best-work-out!!!/msg68561/#msg68561)


Title: Re: Today's workout?
Post by: KD on April 14, 2011, 02:08:52 am
yesterday
jump rope
snatch training and PVC mobility
press
front squat
overhead squat
5 mins on rope pull down machine at highest setting w/
50 air squats
snatches
foam roll


---

i'll probably be back just posting on the iron addicts site. I come here to check a bunch of PMs and get dragged into all kinds of discussions and I can't relate at all to why some people think the way they do...I type real quick but still...i'm going to get fired.  -d

Title: Re: Today's workout?
Post by: proteus on April 14, 2011, 09:23:07 am
WED: went to gym.

did some power cleans, some chin ups and some cable crossovers for chest. 

also ran about half a mile on a treadmill at around 9 mph.  i started from about 7.5 mph and kept increasing the speed to 9.3 mph then when i started feeling a bit of soreness in my abs i hit stop.  that's the way i usually run now - i keep increasing speed until i feel that my body has received the stimulus for adaptation then i just hit stop.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 14, 2011, 10:19:59 am
As I sad just curious no critism intended.

Oh, no offense taken, man. I was being somewhat tongue in cheek. Your work-outs are BEAST. Would kill me to even attempt that kinda weight.

Good point regarding peak performance of the muscle(s) under stress. I actually need to employ a bit of that. I dropped heavy weights a coupla years ago after a few injuries. Most of that is cleared up, so....

Quote from: proteus
the traditional train one muscle group a day and kill it up mentality i think is whack.

I shoulda been listening to this bit of advice yesterday. I didn't work just one muscle group, but I went a bit too intense on the legs and am REALLY feeling it today! Probably woulda been OK had I not added the stairs to the end of the workout, but.....

Quote from: KD
I come here to check a bunch of PMs and get dragged into all kinds of discussions and I can't relate at all to why some people think the way they do

Hahahaha!!!!!
Title: Re: Today's workout?
Post by: wodgina on April 14, 2011, 09:11:22 pm
Testosterone is going well, I have more primary sex characteristics present like having to shave every day or else I'll have  a beard and my girlfriend will get annoyed. Harder erections as well. I feel my situation is directly related to sleep. When I dont sleep well, my testosterone plummets, which is why I cant wait til summer when I can sleep 10 hours a day. Whether I have high T or not, I always seem to have an easy time putting on muscle and getting stronger if I eat and sleep enough. I speculate that part of this is that my receptor sites for T are wide open in my muscles and my muscles readily take in the T so when I get blood tested it looks like I have low T but I dont. I got a 24 hour urine testosterone test and it came out over the top of the range, which means my T receptor sites are wide open and my androgens are being well utilized in my body. This is a fairly new recognized phenomenon, which I am currently studying.

Yep, was getting to that way of thinking after reading American Africans have the same levels of T that whites. They have more receptors though.

Title: Re: Today's workout?
Post by: wodgina on April 14, 2011, 09:27:53 pm
This weeks (tomorrow)

Deadlift only.

New PB everyweek (last week 291.5 pounds) me at 154 pounds I think. Aiming for 2.5 bodyweight is this a reasonable goal?

Ps I don't add the bar weight, is this the deal?



Title: Re: Today's workout?
Post by: HIT_it_RAW on April 14, 2011, 10:07:37 pm
Yesterday:
Leg extension neg acc*    15 x 200lbs
Full squat                          8 x 240 lbs
Leg presses                      7 x 750 lbs
Calf raises                         8 x 330 lbs
Machine pullovers             7 x 240 lbs
Machine dips                     7 x 265 lbs
Deadlifts                            6 x 245 lbs

* negative accentuated training 2 leggs up 1 down had to this the whole weightstack was no longer heavy enough for normal style 2 legged extensions

ps Skinny devil continued our talk in the best workout topic
Title: Re: Today's workout?
Post by: SkinnyDevil on April 14, 2011, 10:49:38 pm
Dude, just reading your workouts are making me sore...

Thursday:

TG warm-up
light weight
(total body) 20 minutes
330 stairs
3 rounds heavy bag
Title: Re: Today's workout?
Post by: KD on April 14, 2011, 11:00:28 pm
This weeks (tomorrow)

Deadlift only.

New PB everyweek (last week 291.5 pounds) me at 154 pounds I think. Aiming for 2.5 bodyweight is this a reasonable goal?

Ps I don't add the bar weight, is this the deal?




yeah you for sure include the bar weight. So you are well over 300. nice fricken job man!

2.5 seems doable..not sure if its reasonable :)
Title: Re: Today's workout?
Post by: proteus on April 15, 2011, 12:33:51 am
Aiming for 2.5 bodyweight is this a reasonable goal?

2.5 bodyweight is realistic IMO but not at 154 lbs.  maybe at 180 lbs. 

i mean there's probably about 60 lbs of weight in you that cannot be used towards lifting - stuff like bones, brain, heart, skin etc.  so instead of figuring 154 x 2.5 it's more like ( 154 - 60 ) x 3.5 or so.  these numbers will work better in terms of bodyweight x 2.5 when your bodyweight is greater because the 60 lbs ( brains etc ) will remain constant.
Title: Re: Today's workout?
Post by: wodgina on April 15, 2011, 06:57:10 am
Thanks for the advice, looks like I'm lifting over my double body weight. 2.5 bodyweight looks a pretty heavy 385.

Using Proteus's calcs that weight is a very doable 329 pounds. I'll aim for that and see how I feel.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 15, 2011, 03:32:59 pm
Thanks for the advice, looks like I'm lifting over my double body weight. 2.5 bodyweight looks a pretty heavy 385.

Using Proteus's calcs that weight is a very doable 329 pounds. I'll aim for that and see how I feel.
2,5 times bw max-out attempts are probably possible. However IMO doing max attempts always sacrefices proper form. Doing 2-3 reps in perfect form @ 2 x bw gives the same benefits @ reduced risk.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 15, 2011, 10:26:37 pm
Friday (April 15):

TG warm-up
light weight
tabata:
     bicep-tricep combo
     calf raises
(320 reps)
     squats (200 reps)
50 pull-ups
50 chin-ups
125 squats
(total 225)
400 calf raises (total 720)

OUCH!!!
Title: Re: Today's workout?
Post by: proteus on April 15, 2011, 11:47:11 pm
THUR: biked ~18 miles around noon.  then went to pool for 1.5 hours in the evening.
Title: Re: Today's workout?
Post by: proteus on April 16, 2011, 09:27:23 am
FRI: OUCH !

ran over some kid flew over over the bike landed on my shoulder ... cant move my arm :)  typing with 1 hand ...

fucking kid ... worst of all he got away unscathed - even his bike didn't break im so pissed - it was 100000% his fault but he waslike 6 years old so i didnt lecture him it would be a waste of time - he cut into my bike lane at 90 degrees without looking was nothing i could do - he could have ended up dead if he wasnt so lucky ...

basicly my front wheel hit his but he wuz doing 3 mph and i about 18
Title: Re: Today's workout?
Post by: B.Money on April 16, 2011, 11:22:00 am
This weeks (tomorrow)

Deadlift only.

New PB everyweek (last week 291.5 pounds) me at 154 pounds I think. Aiming for 2.5 bodyweight is this a reasonable goal?

Ps I don't add the bar weight, is this the deal?

Add the bar weight.

I'm deadlifting over 3x bodyweight without a belt @ 155lbs, so its anything but impossible. I want 3.5xbw
Title: Re: Today's workout?
Post by: pioneer on April 17, 2011, 04:29:03 am
FRI: OUCH !

ran over some kid flew over over the bike landed on my shoulder ... cant move my arm :)  typing with 1 hand ...

fucking kid ... worst of all he got away unscathed - even his bike didn't break im so pissed - it was 100000% his fault but he waslike 6 years old so i didnt lecture him it would be a waste of time - he cut into my bike lane at 90 degrees without looking was nothing i could do - he could have ended up dead if he wasnt so lucky ...

basicly my front wheel hit his but he wuz doing 3 mph and i about 18

Little fucking twerps....
Title: Re: Today's workout?
Post by: wodgina on April 17, 2011, 01:09:56 pm
Add the bar weight.

I'm deadlifting over 3x bodyweight without a belt @ 155lbs, so its anything but impossible. I want 3.5xbw

How do you feel when moving or how you bodyworks compared to when you didn't deadlift with all the new extra muscle/strength in you hipflexors/back?

How did you get to such a huge weight? genetically gifted?
Title: Re: Today's workout?
Post by: B.Money on April 18, 2011, 01:56:26 am
How do you feel when moving or how you bodyworks compared to when you didn't deadlift with all the new extra muscle/strength in you hipflexors/back?

How did you get to such a huge weight? genetically gifted?

Well, everything feels a lot lighter. I was using a pickaxe the other day and was surprised that I could swing it pretty much as fast as any stick haha. Other than that, my jumping is a lot better, and I never really did any sprinting before but I feel like every time my lifts go up I get faster. Grip strength is much improved too.

I just lift like any powerlifter would, trying to hit bigger weights often as I can. Theres guys out there hitting over 4xBW deadlifts.
Title: Re: Today's workout?
Post by: pioneer on April 18, 2011, 06:02:22 am
Sunday:

Ring Dips: 3x6 with 70lbs
Rope chin ups: 3x6 with 60lbs
 
too lethargic to squat today. Adrenals are killing me and I am fatigued due to the winter-summer shift. Weather shifted from the 30's and 40's to the 70's and 80's this week while also humid. I am sweating so much. Hopefully my adrenals will kick in and adapt soon. Anybody else feel like this with the winter-summer shift?
Title: Re: Today's workout?
Post by: wodgina on April 18, 2011, 07:22:13 am
Well, everything feels a lot lighter. I was using a pickaxe the other day and was surprised that I could swing it pretty much as fast as any stick haha. Other than that, my jumping is a lot better, and I never really did any sprinting before but I feel like every time my lifts go up I get faster. Grip strength is much improved too.

I just lift like any powerlifter would, trying to hit bigger weights often as I can. Theres guys out there hitting over 4xBW deadlifts.

I'm no where near as strong as you yet I will hit 2.5 I think as I've only been doing them consistently since mid January and I get the feelings you mentioned..pretty cool that's why I want heavier, I'm addicted.  If you could point me to any good sites that would be cool.

How long have you been doing them?
Title: Re: Today's workout?
Post by: proteus on April 18, 2011, 11:34:42 am
Theres guys out there hitting over 4xBW deadlifts.

and also ones who cant do 1x

my max was 475 @ 215 bw @ 23 y/o

thats where i went with my estimate from

im too old 4 that shit now
Title: Re: Today's workout?
Post by: B.Money on April 18, 2011, 11:58:51 am
I'm no where near as strong as you yet I will hit 2.5 I think as I've only been doing them consistently since mid January and I get the feelings you mentioned..pretty cool that's why I want heavier, I'm addicted.  If you could point me to any good sites that would be cool.

How long have you been doing them?

You will get there man, just keep pushing and keep consistent and you will hit your goals. Me and KD are registered over at ironaddicts forums, its a pretty good site. I have been over there for years now, lots of good guys over there. I have been lifting since '08. Made a lot of bad choices, including hiring a 24hr fitness personal trainer and doing "bodybuilding" diets, etc. But if it wasn't for all of that, I probably wouldn't be here today looking on a total new page in health and wellness.

Best of luck to your goals man, let me know if you come over to the other forum, be cool to have another RP guy over there.
Title: Re: Today's workout?
Post by: B.Money on April 18, 2011, 12:01:40 pm
and also ones who cant do 1x

my max was 475 @ 215 bw @ 23 y/o

thats where i went with my estimate from

im too old 4 that shit now
ok
Title: Re: Today's workout?
Post by: KD on April 18, 2011, 09:51:25 pm
FRI: OUCH !

ran over some kid flew over over the bike landed on my shoulder ... cant move my arm :)  typing with 1 hand ...

fucking kid ... worst of all he got away unscathed - even his bike didn't break im so pissed - it was 100000% his fault but he waslike 6 years old so i didnt lecture him it would be a waste of time - he cut into my bike lane at 90 degrees without looking was nothing i could do - he could have ended up dead if he wasnt so lucky ...

basicly my front wheel hit his but he wuz doing 3 mph and i about 18

yeah, well I mean he was probably under the infulence of poor exercise techniques leading to poor abilities and decision making in the real world.
Title: Re: Today's workout?
Post by: Josh on April 18, 2011, 10:43:59 pm
Volume workout: Deadlift 40kg, DB overhead press 20kg 10x10
Title: Re: Today's workout?
Post by: SkinnyDevil on April 18, 2011, 11:06:52 pm
Monday (April 18...TAX DAY, uuugghh):

100 pull-ups
100 chin-ups
200 sit-ups
300 squats
300 calf raises
tabata:
     bicep curls
     wrist curl
     squats
(200...total 500 squats)
Title: Re: Today's workout?
Post by: B.Money on April 19, 2011, 12:15:25 am
yeah, well I mean he was probably under the infulence of poor exercise techniques leading to poor abilities and decision making in the real world.
;D O0
Title: Re: Today's workout?
Post by: proteus on April 19, 2011, 12:29:51 am
yeah, well I mean he was probably under the infulence of poor exercise techniques leading to poor abilities and decision making in the real world.

haha !

u got a point :)
Title: Re: Today's workout?
Post by: SkinnyDevil on April 19, 2011, 09:57:41 pm
Tuesday (April 19):

50 pull-ups
50 chin-ups
300 push-ups
400 sit-ups
500 calf raises
tabata:
    inverted flies
    calf raises
(320...total today 820)
Title: Re: Today's workout?
Post by: SkinnyDevil on April 20, 2011, 10:16:15 pm
Wednesday...light day:

25 pull-ups
25 chin-ups
100 calf raises
200 squats
100 push-ups
200 reverse sits
100 sit-ups
light weight
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 21, 2011, 02:28:30 am
today

Full squat                         12 x 265 lbs
Leg presses                      12 x 750 lbs
Calf raises                         8 x 330 lbs
Machine pullovers               6 x 255 lbs
Machine dips                     7 x 265 lbs
Deadlifts                           2 x 375 lbs
Biceps dumbbell                  5 x 45 lbs
Standing presses                5 x 132lbs

Changed the order of my workout to do some max regular deadlifts. Used to do stiff legged ones.
Title: Re: Today's workout?
Post by: pioneer on April 21, 2011, 05:33:13 am
Wed:

Weighted Chins: 1x5, 1x6 with 75lbs
Overhead Press: 2x5 with 125 (horrible pressing day/ lost some strength)
Squat:               3x5 with 255lbs
Title: Re: Today's workout?
Post by: SkinnyDevil on April 21, 2011, 10:43:46 pm
Thursday, 4-21:

light weight
50 pull-ups
50 chin-ups
200 sit-ups
200 squats

tabata:
   squats
   sit-ups
(200 + 200 = 400 sits)
   curls
   squats
(160 + 160 + 200 = 520 squats)
Title: Re: Today's workout?
Post by: SkinnyDevil on April 23, 2011, 01:11:01 am
Friday, 4-22:

25 pull-ups
25 chin-ups
100 push-ups
200 sit-ups
200 squats
700 calf raises
tabata:

     squats
(200 - total: 400)
     calf raises (320 - total: 1020)

Shoulders feel a bit weak/tired today...good thing I'm taking the weekend off.
Title: Re: Today's workout?
Post by: SkinnyDevil on April 25, 2011, 10:20:28 pm
Monday, 4-25:

60 pull-ups
60 chin-ups
300 push-ups
400 sit-ups
600 squats

tabata:
   sit-ups (200)
   squats (200...total 600)
   sit-ups (200....total 1000)

Kick the week off right!
Title: Re: Today's workout?
Post by: Josh on April 25, 2011, 11:28:06 pm
7x7 Squat 45kg, dumbell curl 15kg
Title: Re: Today's workout?
Post by: SkinnyDevil on April 26, 2011, 10:19:41 pm
Tuesday, 4-26:

Light weight
200 push-ups
(feet elevated)
100 sit-ups
200 reverse sits
200 bridges
750 calf raises

tabata:
   sit-ups (200 - total 300)
  calf raises (320 - total 1070)

Hopefully some stair running and heavy bag work tomorrow.....
Title: Re: Today's workout?
Post by: SkinnyDevil on April 27, 2011, 10:22:02 pm
Just realized my typo above (400_400 = 1000? Hahaha!). The final figures were actually correct - just made a mistake on the initial figures.

Anyway....another rainy day this Wednesday, 4-27:

25 pull-ups
25 chin-us
100 push-ups
200 sit-ups
200 squats
330 stairs
3 rounds heavy bag

tabata:
   squats (200 - total: 400)
   calf raises

Maybe the sun will come out tomorrow.....
Title: Re: Today's workout?
Post by: Josh on April 28, 2011, 12:47:49 am
You're a soldier man.
Title: Re: Today's workout?
Post by: pioneer on April 28, 2011, 01:03:37 am
Friday:

ring dips: 3x7 with 70lbs
bent row: 3x7 with 175lbs
Deadlift:   3x7 with 265
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 28, 2011, 04:25:40 pm
Eat/drank to much crap over the Easter weekend, slept too little. Pretty much duplicated last weeks workout little progress. Went back to my old schedule didn’t like the new exercises order.

Full squat                         10 x 275 lbs
Leg presses                      11 x 750 lbs
Calf raises                         8 x 330 lbs
Machine pullovers               6 x 255 lbs
Machine dips                     7 x 265 lbs
Pull down            6 x 230 lbs
Standing presses                5 x 132lb
Deadlift             2 x 355
Stif legged deadlift             10 x 230
Title: Re: Today's workout?
Post by: SkinnyDevil on April 29, 2011, 01:09:59 am
Thursday, 4-28:

75 pull-ups
75 chin-ups
300 push-ups
200 sit-ups
light weight
660 stairs
5 rounds heavy punching bag


Feeling good!!!
Title: Re: Today's workout?
Post by: SkinnyDevil on April 29, 2011, 11:36:07 pm
Friday, 2-29:

50 pull-ups
50 chin-ups
300 push-ups
(feet elevated)
200 squats
300 calf raises


Now I'm off (after turkey tataki) to mow the yard & plant some more stuff in the garden....
Title: Re: Today's workout?
Post by: Josh on April 30, 2011, 01:50:50 am
7x7 Deadlift 50kg, dumbell overhead press 30kg.
Title: Re: Today's workout?
Post by: freezerburn on April 30, 2011, 04:17:58 am
Eat/drank to much crap over the Easter weekend, slept too little. Pretty much duplicated last weeks workout little progress. Went back to my old schedule didn’t like the new exercises order.

Full squat                         10 x 275 lbs
Leg presses                      11 x 750 lbs
Calf raises                         8 x 330 lbs
Machine pullovers               6 x 255 lbs
Machine dips                     7 x 265 lbs
Pull down            6 x 230 lbs
Standing presses                5 x 132lb
Deadlift             2 x 355
Stif legged deadlift             10 x 230


How long have you been employing HIT training.  I'm going to a three day split HIT starting next week.  I will see my progress before I go to a full body regime.  I have applied some HIT instinctually to past routines and am interested in what is to come.
Title: Re: Today's workout?
Post by: HIT_it_RAW on April 30, 2011, 10:50:09 pm
done hit for a few years. but only the last year my understanding of the hit philosophy is complete. The basis of hit is doing full body workouts. Your body is a whole system and should be trained as such for max results. I started fb workouts and gained very well. than fell in the split trap and did that several years with litlle progress. The last year I have been doing fb's again and so far results are good. Did a fb 2x a week but that was too much so reduced to 1 and started gaining again.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 02, 2011, 10:43:22 pm
Monday, 05-02:

50 pull-ups
50 chin-ups
200 squats
400 calf raises
light weight
3 rounds heavy bag

tabata:
     squats (200 - total: 400)
     calf raises (320 - total: 720)

Kicking off May feeling good!
Title: Re: Today's workout?
Post by: SkinnyDevil on May 03, 2011, 10:50:47 pm
Tuesday:

200 push-ups (feet elevated)
300 sit-ups
300 squats
light weight

tabata:
     squats (200 - total: 500)

Too much rain for stairs & heavy bag....
Title: Re: Today's workout?
Post by: SkinnyDevil on May 04, 2011, 09:40:30 pm
Wednesday...super light day. Just enough to get moving....

3 rounds Total Gym
110 stairs
1 round heavy bag
mild stretching
Title: Re: Today's workout?
Post by: SkinnyDevil on May 05, 2011, 11:28:32 pm
Thursday:

50 pull-ups
50 chin-ups
200 squats
300 calf raises
330 stairs
5 rounds heavy bag


Headed out to check out a friend's new gym. Supposed to be small, but way cool!
Title: Re: Today's workout?
Post by: pioneer on May 09, 2011, 11:20:40 pm
Mother's Day:

HIT
1. Squat ATG        255lbs x8
2. 1 leg calf raise  50lbs x  10
3. Weighted Chins 75lbs x  6
4. Press               125lbs x4
5. Bent Row         175lbs x7
6. Ring Dip           75lbs x6
7. Deadlift            275lbs x8
Title: Re: Today's workout?
Post by: SkinnyDevil on May 09, 2011, 11:46:46 pm
Monday:

50 pull-ups
50 chin-ups
200 squats
550 calf raises
5 rounds heavy bag


Meant to do some tabata & light weights, but the phone has been ringing off the hook!
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 11, 2011, 03:17:26 am
Mother's Day:

HIT
1. Squat ATG        255lbs x8
2. 1 leg calf raise  50lbs x  10
3. Weighted Chins 75lbs x  6
4. Press               125lbs x4
5. Bent Row         175lbs x7
6. Ring Dip           75lbs x6
7. Deadlift            275lbs x8
Nice workout man! Did you rest in between exercises? Total time for the workout?
Keep it up
Title: Re: Today's workout?
Post by: pioneer on May 11, 2011, 03:46:34 am
Nice workout man! Did you rest in between exercises? Total time for the workout?
Keep it up

Thanks a lot. No rest between exercises other than changing plates on my barbell. Did not measure total time but I will next time. I know it was under 30 minutes though because I only had 30 minutes before mother's day dinner.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 11, 2011, 04:34:02 am
If possible I would try to lay out the plates in the order I need them in my workout so there is lees time wasted changing them.

Not many people would duplicate that workout under 30mins. I always try doing 8exc in 20min but sometimes it is closer to 30 bcause I have to wait for a machine to be available. I realy feel a big difference, those 20min workouts are killers!
Title: Re: Today's workout?
Post by: SkinnyDevil on May 11, 2011, 10:13:34 pm
Wednesday:

3 sets Total Gym
light weight
5 rounds heavy bag
500 calf raises


Gotta start getting some real sleep. 4 hours a night just isn't cutting it....
Title: Re: Today's workout?
Post by: pioneer on May 14, 2011, 01:32:32 am
Friday: HIT workout= 25min 50sec

Squat:              265x7
1 leg calf raise    50x12 (each leg)
Chins                 75x8
Press                125x4
row                  175x8
ring dip              75x7
deadlift             285x6
Title: Re: Today's workout?
Post by: KD on May 15, 2011, 07:56:25 am
still posting mostly on IA

back at CF...had to throw this one in here for SkinnyD

Thurs:

Tabata Wall Ball [20 lbs ATG squat and shot 15 ft]
Tabata Calorie Row [you get 1-2 cal every few seconds]
Tabata Burpee
Tabata Thruster [front squat to push press - 65 lbs]


Tabata = 8 rounds 20 on 10 sec off with only 10 sec between exercises

your lowest number is your score for some reason so if you can't complete a round you get 0
I just did 7,5,5,5 but man was that hard just to stay in it.

---

today:

long partner workout: one goes one rests

7 Rounds each:
2 Tire Flips
10 Sledgehammer each arm (hit a tire with a heavy ass sledge)
10 Tire Jumps
10 Med Ball Cleans [#20]
250 M Run


we did pretty good at 40:25. I seem to do better with longer rests - did most rounds at same pace

some other interesting exercises lately:

wall runs ( handstand against wall with one arm to waist alternating over and over)
wall laterals (hand stand walking laterally)
kettle-bell lunges
did 115 snatches @ 65 lbs as part of a cf workout..ug

---

no real improvements on lifts as I haven't been going real heavy

I did 30 reg dips which is a PR probably and 3x75 lb pull-ups thats about all of note there.

Title: Re: Today's workout?
Post by: SkinnyDevil on May 16, 2011, 08:49:02 pm
Calorie row???
Title: Re: Today's workout?
Post by: SkinnyDevil on May 16, 2011, 11:04:34 pm
Totally forgot to post my Friday work-out....

Monday, May 16:

75 pull-ups
75 chin-ups
300 squats
800 calf raises
3 rounds heavy bag


Gotta get back to 4-5 workouts per week. I slacked off the last coupla weeks!
Title: Re: Today's workout?
Post by: SkinnyDevil on May 17, 2011, 09:44:27 pm
Tuesday:

150 push-ups (feet elevated)
200 squats
200 sit-ups
light weight
2 rounds heavy bag
Title: Re: Today's workout?
Post by: SkinnyDevil on May 19, 2011, 10:23:50 pm
Thursday:

TG warm-up
light weight
50 pull-ups
50 chin-ups
200 squats
600 calf raises
2 rounds heavy bag


Feelin' good...
Title: Re: Today's workout?
Post by: pioneer on May 20, 2011, 05:19:13 am
Wednesday:
Squat ATG:         265lb x10
1 leg calf raises:   50lb x15
chin ups;             80lb x6
Press:                125lb x5
Bent Row:          180lb x8
Ring Dip;            75lb  x8
Deadlift;            295    x6

Workout time=27 minutes 30 seconds
Title: Re: Today's workout?
Post by: KD on May 21, 2011, 07:53:51 am
Calorie row???

yeah..just a row on the machine. in the 20 second work of the tabata..you are not likely going to get in double digits in calories burned, so its a useful SCORE as opposed to distances or something. Basically it ensures a simple recordable number.

Wednesday:
Squat ATG:         265lb x10
1 leg calf raises:   50lb x15
chin ups;             80lb x6
Press:                125lb x5
Bent Row:          180lb x8
Ring Dip;            75lb  x8
Deadlift;            295    x6

Workout time=27 minutes 30 seconds

you are making great progress man. keep it up.


---

new cool exercise:
round' the world plank:
feet up on a box of some kind. plank position moving laterally in a circle...with a big ass weight on your back :)
Title: Re: Today's workout?
Post by: pioneer on May 21, 2011, 09:22:32 pm


you are making great progress man. keep it up.



Thanks a lot KD, I am doing HIT it Raw's style workout and I think I like it more than anything I've ever done. I like the idea of giving your workout your all, not prefatiging yourself or doing several sets that are basically warm up sets. This way I can train at my absolute freshest state. I love HIT
Title: Re: Today's workout?
Post by: KD on May 23, 2011, 06:34:07 am
Thanks a lot KD, I am doing HIT it Raw's style workout and I think I like it more than anything I've ever done. I like the idea of giving your workout your all, not prefatiging yourself or doing several sets that are basically warm up sets. This way I can train at my absolute freshest state. I love HIT

yeah sounds fun. I do something similar but clearly not the same. I'll certainly give it a shot soon. I'm moving to a new place that has a gym in the building which is going to be SWEET. Its small and likely i'll be there by myself most times so I can do crazier stuff. Most guys at Golds have never seen a power clean and therefore just walk up all close to me while i'm about to violently throw steel in the air...CF is crazy in its own way and 'high intensity' but yeah this sounds worth experimenting with.

I assume you are always doing your absolute max in reps for those lifts? makes sense to me to do that combined with the occasional 3s, or 1s at max perhaps...

I did 8 weighted dips with a 75 lb hanging dumbbell today.. that was probably a PR. rings would have killed me. :)
Title: Re: Today's workout?
Post by: pioneer on May 23, 2011, 11:19:51 am
yeah sounds fun. I do something similar but clearly not the same. I'll certainly give it a shot soon. I'm moving to a new place that has a gym in the building which is going to be SWEET. Its small and likely i'll be there by myself most times so I can do crazier stuff. Most guys at Golds have never seen a power clean and therefore just walk up all close to me while i'm about to violently throw steel in the air...CF is crazy in its own way and 'high intensity' but yeah this sounds worth experimenting with.

I assume you are always doing your absolute max in reps for those lifts? makes sense to me to do that combined with the occasional 3s, or 1s at max perhaps...

I did 8 weighted dips with a 75 lb hanging dumbbell today.. that was probably a PR. rings would have killed me. :)

Yeah, the rings are tough, but it doesnt take that long to get used to them. It really is all balance and after some discipline using them often, all the stabilizer muscles get used to it.
Title: Re: Today's workout?
Post by: KD on May 23, 2011, 11:25:01 am
I'm good on the rings as far as just bodyweight dips. I doubt I could put nearly as much weight on though.

we did this pretty cool ring move the other day called 'skin the cat' which is like a 270 deg somersault on the rings back and forth.

I can finally get muscle ups on the rings..sort of ugly tho. need more hip action.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 23, 2011, 04:08:35 pm
Gave my body 2 weeks rest to allow it heal things other than muscle. Made good progress so I guess my muscles needed that to. Did some cardio in the second week rest.

Full squat                         10 x 285 lbs
Leg presses                      11 x 780 lbs
Calf raises                         8 x 350 lbs
Machine pullovers               7 x 260 lbs
Machine dips                     7 x 265 lbs
Pull down                          7 x 230 lbs
Standing presses                6 x 132lb
Deadlift                            2 x 375
Stif legged deadlift             6 x 290

training time 21 minutes.

Might have a crazy legg day next week. Something like

1 leg press
2 leg extension
3 squat
4 leg curl
5 calf raise
6 deadlift
+ 2 upper body exercises.

Exc 1 to 4 are done without as much as 2 sec of rest in between (all to utter failure off course). This cycle generates a training intensity for the legs that cannot be reached any other way. It hurts. Haven’t done this cycle for a while because it makes my legs grow bigger and faster than my skin can stretch leaving stretch marks on the inner thigh. I hope that RPD nourishes my skin enough to make this possible again. Its also one of the best cardio workouts I know. I ones measured my heartrate at 206 after the squats.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 23, 2011, 09:48:04 pm
I did 8 weighted dips with a 75 lb hanging dumbbell today..

OUCH!!!!
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 23, 2011, 10:31:51 pm
Quote
I did 8 weighted dips with a 75 lb hanging dumbbell today..
I should do some of those to see how my dip machine translates to weighted dips.
Title: Re: Today's workout?
Post by: SkinnyDevil on May 23, 2011, 11:32:16 pm
Monday....

TG warm-ups
5 rounds heavy bag
550 stairs
Title: Re: Today's workout?
Post by: SkinnyDevil on May 24, 2011, 10:57:55 pm
Tuesday....

TG warm-up
light weight
(full body)
75 pull-ups
75 chin-ups
200 squats
500 calf raises


Now for some turkey.....
Title: Re: Today's workout?
Post by: KD on May 25, 2011, 06:31:44 am
warmup
spiderman strech, under the hurdles, spiderman, pvc strech. double dutch with the heavy rope about 2 mins

here is what I tried:

- power clean 115 x 7
- deficit dead-lift (35 plates instead of 45) - 235 x 7
- chin ups x 15
- split rope pully curl (from floor) max plates + 5 lbs = 100 lbs x 8
- perpetual rope pulldown machine (best machine ever) 2 minutes max level
- press 90 x 10
- front squat 90 x 15
- calf raise 295 x 15

didn't time it but I'm used to the 20-30 min CF stuff with absolutely no breaks. I estimate 10-13 mins

heres an old workout
http://www.rawpaleodietforum.com/exercisebodybuilding/today%27s-workout/msg50535/?topicseen#msg50535

fairly intense hehe.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 25, 2011, 02:31:52 pm
- perpetual rope pulldown machine (best machine ever) 2 minutes max level

nah best machine ever imo is the pullover intoduced by arthur jones
Still the only full range exercise for the lats. (rope) pulldowns is a limited range exercise.
Perpetual pulldowns remove the negative part of the exercise which is the most productive part.
Title: Re: Today's workout?
Post by: achillezzz on May 25, 2011, 03:14:53 pm
HIT IT RAW your profile pic xD is it a gorilla?
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 25, 2011, 03:29:28 pm
HIT IT RAW your profile pic xD is it a gorilla?
Its a picture from a promotion stunt for a very early Nautiluss pullover.
Title: Re: Today's workout?
Post by: KD on May 25, 2011, 09:43:10 pm
nah best machine ever imo is the pullover intoduced by arthur jones
Still the only full range exercise for the lats. (rope) pulldowns is a limited range exercise.
Perpetual pulldowns remove the negative part of the exercise which is the most productive part.

heh, well I don't really do many machines these days, so this is the most useful and natural one I have found (for myself) . I do full ceiling rope clmbs (25 ft) and I can do more of them and quicker than most folks. I know what negative means but I'm not sure what you mean by negative in this instance. Its basically a rope that goes in a circle vertically so its more or less the same motion of a rope clmb only there is resistance. So its like a machine dip as opposed to a regular dip in my impression.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 25, 2011, 10:01:38 pm
heh, well I don't really do many machines these days, so this is the most useful and natural one I have found (for myself) . I do full ceiling rope clmbs (25 ft) and I can do more of them and quicker than most folks. I know what negative means but I'm not sure what you mean by negative in this instance. Its basically a rope that goes in a circle vertically so its more or less the same motion of a rope clmb only there is resistance. So its like a machine dip as opposed to a regular dip in my impression.
What I mean. In regular exercise you lift the weight first (positive/concentric) than you hold it (static) than you lower it (negative/eccentric). The negative part of the exercise is the most productive part of the exercise. When you do a regular rope climb the climbing is positive but lowering yourself is negative work unless you drop down. This machine only simulates the climbing part.

A dip machine does have a negative part. Also a dip machine can vary the level of resistance throughout the movement to match the strength curve of your muscles. Gravity in regular dips can’t.
Title: Re: Today's workout?
Post by: pioneer on May 26, 2011, 01:28:38 am
Wednesday:

squat ATG:            275lb 9 reps
Calf raise 1 leg:       60lb 10 reps each
Chins:                     80lb 6 reps (almost 7)
Overhead Press:      125lb 3 reps (WTF sucks)
Bent row:               185lb 8 reps
Ring Dips:                80lb 5 reps
Deadlift:                  305  6 reps
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 26, 2011, 01:56:52 am
Pioneer
Drop that overhead press weight to 105 lbs so you get 8 reps. Than increase to 115 next time than 125 next time. Obviously you don't have that much fast twitch in the press muscles or you would have improved by now. Don't be to proud to reduce the weight. I've made that mistake in the past.

Other than that your doing great man keep it up.
Title: Re: Today's workout?
Post by: KD on May 26, 2011, 02:09:10 am
What I mean. In regular exercise you lift the weight first (positive/concentric) than you hold it (static) than you lower it (negative/eccentric). The negative part of the exercise is the most productive part of the exercise. When you do a regular rope climb the climbing is positive but lowering yourself is negative work unless you drop down. This machine only simulates the climbing part.

A dip machine does have a negative part. Also a dip machine can vary the level of resistance throughout the movement to match the strength curve of your muscles. Gravity in regular dips can’t.

Yeah I can safely say this is just an opinion. I don't think you'll find too many serious lifters who will say the 'negative' of say a deadlift, clean, snatch, pullup etc.. is more important than the actual lift. Negatives deal primarily with machine culture that can isolate such processes and may provide some other type of muscular engagement. with a rope the descent is fairly unimportant and the lack of such in the machine does not seem to be a detriment to improving the climbing part. you can slide down or jump like a ninja and still get effect out of the exercise. odds are if a rope is used in some way in the world its all about the climb. Many people CANNOT remotely climb a rope, i have never seen anyone climb a rope that had difficulty getting down a rope, seems almost impossible that that part of the exercise is harder on the body.

as for dips the machine is obviously less natural than the rope machine even if the rope machine was 'half' an exercise. you are sitting down and pushing weight downward, not exactly engaging with the natural world. any extra resistance is easily accomplished with added weights to dips, pullups etc..and there are really very few people that would say that those particular machines supply any advantage to those exercises.

to me machines are really only worth using if one WANTS to isolate certain muscles or if the machine can literally accomplish something you cannot replicate with body-weight or dumbells/barbells like things accomplished through bands and pulleys. The rope machine is the 'best' for me because I can use it when I don't have access to a rope, or want to just strengthen those muscles without going up and down a rope...which has uh..drawbacks
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 26, 2011, 02:35:59 am
Yeah I can safely say this is just an opinion. I don't think you'll find to many serious lifters who will say the 'negative' of say a deadlift, clean, snatch, pullup etc.. is more important than the actual lift. Negatives deal primarily with machines that can isolate such processes and may provide some other type of muscular engagement. with a rope the decent is fairly unimportant and the lack of such in the machine does not seem to be a detriment to improving the climbing part. you can slide down or jump like a ninja and still get way more effect out of the exercise. odds are if a rope is used in some way in the world its all about the climb.

as for dips. the machine is obviously less natural than the rope machine even if the rope machine was 'half' an exercise. you are sitting down and pushing weight downward, not exactly engaging with the natural world. any extra resistance is easily accomplished wth added weights to dips, pullups etc..and there are really very few people that would say that those particular machines supply any advantage to those exercises.

to me machines are really only worth using if one wants to isolate certain muscles or if the machine can literally accomplish something you cannot replicate with body-weight or dumbells/barbells like things accomplished through bands and pulleys
Negatives is certainly not limited to machines as all barbell exercises have a negative part. Serious lifters need to do those lifts because they need to learn the skill involved. If one is just trying to gain strength and not it doesn’t matter if the resistance is provided by a barbell, rope, log, machine etc. The results produced by strength training depend on the percentage of muscle mass that is involved in the exercise and the level of intensity that is reached. That is the percentage of maximum possible effort. To use as large a percentage of a muscle the exercise should be
1 full range
2 provide resistance in the position of maximum contraction (that is the only position the entire muscle can be trained.)
And a few other requirement but this will suffice for now.
All barbell exercises are limited range and do not provide resistance in the position of maximum contraction. A properly designed machine (those are rare) can provide both those requirements.

Sure you could add weight to your waist and do dips. But the resistance is the same throughout the entire range of motion. However your strength is not the same in fact you’re ~80% stronger near the top than near the bottom. With regular dips you fail near the bottom and therefore have not stressed your muscle as hard as you would have if you would have failed at the top where you are stronger because you involve a larger % of the muscle. With a properly (again rare) designed dip machine you can fail at the top therefore reach a higher intensity. Higher intensity means greater growth stimulus means better progress. A correct designed machine will vary the resistance as your strength varies. I don’t care what’s natural just what works best!

Tell me what direct exercise would you use to train the largest mass in the upper body the latimuss dorsi?
Title: Re: Today's workout?
Post by: KD on May 26, 2011, 02:54:20 am
Negatives is certainly not limited to machines as all barbell exercises have a negative part. Serious lifters need to do those lifts because they need to learn the skill involved. If one is just trying to gain strength and not it doesn’t matter if the resistance is provided by a barbell, rope, log, machine etc. The results produced by strength training depend on the percentage of muscle mass that is involved in the exercise and the level of intensity that is reached.

I don’t care what’s natural just what works best!


sure and I share the same point of view but seeing since that is the case I don't see why it was really necessary to pick apart what my most useful machine is. Its useful because it works in place of other unavailable or non-comparable exercises and realistically mimics a real life workout whereas your justification of a machine with dips doesn't exactly work to provide serious benefit AFAIC.

Basically if a dip machine created absolute strength then the person would easily crush weighted dips and ring dips. turns out that isn't the case, although someone who excels at the later can easily do a machine. I believe that is usually the rationale behind 'powerlifting' as opposed to machines and not just some esoteric bravado. The machine folks generally cannot do the reverse and no matter how sophisticated the machine it doesn't provide strength that applies to variable environments. That said i've certainly gotten into trouble by agreeing that technology and machines can in some cases be far superior. Particularly with the debates around BBS (Body by Science) and so forth. I agree its all about what actually ends up with the best results.

But yeah... the top part is just inaccurate. People don't train in those methods because they want to perfect a skill displaced from what is the most effective but because those exercises will generally work the best at cultivating strength over other types of lifts. your original definition of 'negative' certainly applies to all full range exercises but its just a fact that people can 'drop from the top' with many lifts or just not emphasize those parts of the exercises (like pulls, deadlifts) as having any importance and still make serious progress with the exercise. So I would still argue that negatives are not by default important or likely ever more important than most lifts.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 26, 2011, 03:27:25 am
People who have gained strength on machines can indeed not repeat that performance with free weights. But that is because free weight exercises demand an incredible amount of skill. If you want to get better at lifting weights than lift weights. If you just want to get stronger/bigger to do anything else use the best equipment for that goal. And that may very well be a machine.

If you have 1 person who got strong on a machine and one with free weights. Lets say chest presses and bench presses. And than select an activity that uses those muscles but that both have not done before than the free weight guy has no advantage to the machine guy. That's my point. Serious weightlifter want to be good at lifting weight so they don't use machines. If you do not lift weight competitively there is no harm in using an properly designed machine,in fact it would be a very sensible thing top do.

The negative part is a very important part of the exercise for various reasons. As is the positive part.
Title: Re: Today's workout?
Post by: pioneer on May 26, 2011, 06:35:20 am
Pioneer
Drop that overhead press weight to 105 lbs so you get 8 reps. Than increase to 115 next time than 125 next time. Obviously you don't have that much fast twitch in the press muscles or you would have improved by now. Don't be to proud to reduce the weight. I've made that mistake in the past.

Other than that your doing great man keep it up.

Good idea man, so far, you've been giving me nothing but good advice so next workout will be 105. Other than overhead presses, I am gaining good.
Title: Re: Today's workout?
Post by: KD on May 26, 2011, 09:07:17 am
People who have gained strength on machines can indeed not repeat that performance with free weights. But that is because free weight exercises demand an incredible amount of skill. If you want to get better at lifting weights than lift weights. If you just want to get stronger/bigger to do anything else use the best equipment for that goal. And that may very well be a machine.

If you have 1 person who got strong on a machine and one with free weights. Lets say chest presses and bench presses. And than select an activity that uses those muscles but that both have not done before than the free weight guy has no advantage to the machine guy. That's my point. Serious weightlifter want to be good at lifting weight so they don't use machines. If you do not lift weight competitively there is no harm in using an properly designed machine,in fact it would be a very sensible thing top do.

The negative part is a very important part of the exercise for various reasons. As is the positive part.

Based on peoples experince of doing machine type worksouts and then switching to compound barbell lifts that just is not accurate. Your criticizing of people doing things essentially for some kind of bravado is way worse ignorance than people assuming there is nothing one can do better with a machine.

Learning skills really doesn't involve that much effort and at the end of the day you can know the ins and outs of an overhead squat or snatch or clean and still be incredibly weak in terms of having the muscular strength (or in many cases flexibility) of doing one successfully at high levels of work.

A perfect example in myself is that I cannot do overhead squats/snatches with any serious weight whatsoever. I have the form down as best as I can but am extremely limited in term of my flexibility and strength in those areas. I can press or use a pulley or dumbell raise or squat 2-3 times over some small women who can double my overhead squat and certainly lift more on the snatch if not double.

Also of note is the 'Asian squat' thread and ATG vs parallel type squats. These are certainly 'skills' but they are ones dictated by how much strength and flexibility one has in muscles that generally only improve through more complex natural movements and not static machine movements. After doing all manner of advanced yoga and plenty of gym exercises I can safely say that weighted compound exercise is simply the best in adjusting overall flexibilities and blockages..very much something that translates outside of the gym regardless of being at a competitive event.

Its no mystery that when people start doing compound lifts that their abilities to take on other workouts involving similar complex movement (like rope climbs or tire flips for instance) or real world activities is extended. People that train CF have no problem doing massively heavy tire flips on their fist time. do you honestly think someone trained on machines will be able to accomplish the same thing?

The chest press vs bench press is no question that the bench will increase total strength, size and musculature quicker over time and not just for the action of the bench. You can take that up with any serious lifter. Since it is not a true compound lift and both are easily pigeonholed as unnatural there are not really too many activities that would use that type of strength. If there was - like pushing rubble off oneself - the chest press would lose. Although I like choosing the most efficient exercise myself for chest they can both be equally considered useless in comparison to other exercises like clean and dead-lift and the more complex snatch and clean and jerks which have absolutely no corollary in terms of the tinier more functional muscles being engaged. Its true that these things require skill but they also acquire joint flexibilities and really focused strength in certain areas which translate to gymnastics and true functional strength as well as a more refined natural build.

You might think you are now 'fighting the establishment which fights the establishment' or something but the truth is many people physically don't have the capabilities to do even even basic variations of the same exercise - even a simple comprrasion like standing press as opposed to machine military press or leg press as opposed to squat. This is entirely to do with the actual strength and flexibility involved which matures through the motion of the lift itself and can't really do so through isolated motion. The machine versions may have their place but if someone cannot (after some basic mastery) do those lifts it means that they actually only have strength which applies to a machine. No matter if someone wants to just look good or not and cares little about competitive lifts or real strength its unlikely that the machine in that instance is creating a more efficient workout than the skilled movement.

But it seems like youve already downgraded your point to something I agree with that there is 'no harm' to using a machine or that a negative is just an important part of an exercise, and not 'most important'. To me let me just cement the original comparison as to what is effective and say I feel pretty confident if there was a 100,200,possibly 300 ft rope I could climb that rope neglecting any 'negative' in the process and likely alot faster from doing the machine. So I personally am not 'anti machines'. Turns out very few people at my other CF gym coming from traditional workouts jacked or svelte can get their as 10 ft up that rope...
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 26, 2011, 06:37:15 pm
You don’s get what I’m trying to say. I’ve never sais all barbell exercises are bad and all machines are good. The squat and deadlift are the very best exercises one could do. A leg press is less good than a squat because it is a limited range exercise whereas a squat is a near full range exercise. However the weaker lower back muscles limit the fail way before the much stronger gluteus and quadriceps muscles do so it it still a good idea to supplement your squats with leg presses.

You say switch from machine to compound barbell exercises. No doubt if you do only isolation machines you will make little progress. But most machines are also sompound exercises.

With skill I don’t just mean knowing how to lift a barbell overhead. I mean the extreme complex combination of neuromuscular coordination and timing. Olympic style lifting requires a lot of that skill. Watch closely and you will often see a lifter performing better than his rival because he has superior technique. He weighs the same as his rival is not bigger or stronger but still performs better that is skill. You cannot ignore that factor.

Quote
After doing all manner of advanced yoga and plenty of gym exercises I can safely say that weighted compound exercise is simply the best in adjusting overall flexibilities and blockages..
Your’re right weighted compound exercises are the best type of exercise but that is not limited to barbell training. In fact most exercise machines are compound exercises.
Quote
I can press or use a pulley or dumbell raise or squat 2-3 times over some small women who can double my overhead squat and certainly lift more on the snatch if not double.
My point exactly you are clearly stronger than those woman yet they outperform you on highly specialises technical lifts because they have superior skill!

The bench press is not a compound lift? Where did you get that idea man? A compound movement is one that requires several muscular structures to work together and involves more than 1 joint. In the bench press/chest press the pectoralis minor, pectoralis manor, the frotal and lateral deltoid the triceps and quite few other muscles work together. The shoulder elbow and wrist are involved. I think I can safely say it’s a proper compound exercise. Yu assume that the bench press would build strength quicker than the chestpress but that is not my experience at all. When I started training I did benches when I hit a plateau I tried everything, nothing worked. Disgusted I stopped doing benches and started doing cp’s my strength skyrocketed. Later I tried to see if this strength could be used in benches and off course it could. I could press double than I could when I did benches. Many people I trained with experienced a similar thing.

But lets try to look at the issue a bit more scientifically. What does a barbell do? A barbell provides resistance against movement powered by muscular contraction. That’s it as simple as that. A machine can do the exact same thing. I can easily build you a machine that simulates the forces involved in a bench press exactly but that machine would not provide a benefit over the regular bench press. I could also build a machine that has a greater range of possible movement that varies the resistance as your strength changes throughout the movement. That machine would be a lot better than a bench press. However I have a better example to illustrate this point. But first I’d like to discuss what is actually required for proper strength training.

1 Full range exercise. If a muscle is not exercises throughout a full range of possible movement than that exercise can only ever train a limited portion of that muscle. A muscular fibre works by contracting. The more fibres contract the bigger the output of muscular force. But as more fiber contract that muscle also becomes shorter for obvious reasons. This lead us to the second point of great importance:

2 Resistance in the position of full contraction. Only in the position where the muscles are shortest fully contracted can the maximum numbers of fibres be involved in the exercise. So only in the position of maximum contraction you can train the entire muscle. All conventional barbell exercises offer no resistance at all in the position of full muscular contraction and therefore exercise only part of the muscle. And most barbell exercises are limited range due to the fact that they offer only linear resistance. Which leads to the next point.

3 Omni directional resistances. Since barbell exercises use gravity to generate resistance the resistance is linear. That is in a straight line up and down. In a compound exercise like a squat/bench press etc the barbell moves in a straight line (or should at least). The resistance is the same through the entire range of movement. But the force the muscles can generate varies enormously throughout the movement. This changing strength curve creates so called sticking point in the movement. You will fail when the muscle is in its weakest position but have than not yet worked the largest part of the muscle (in its strongest position) to a point of failure. In a single axis barbell exercise such as a biceps curl the resistance varies 100%. When the arm are straight there is no resistance for the biceps muscle. At 90 degrees, the sticky point, the resistance is 100%. At the top of the movement where the biceps is at its strongest there is again no resistance for them. A proper designed (and again they are rare) machine varies the resistance so that it matches the strength curve of the particular muscle it provides resistance for. This means that when you work at 100% of your available strength in the weakest position you can still continue the movement to the strongest position where you can also work to 100% intensity. Only a machine designed in that way will allow you to work the muscle throughout the entire range of movement at 100% intensity.

4 Direct resistance. The resistance should be exposed to the body part that is moved by the muscle you are trying to train. For example when you are trying to train the quadriceps with squats the resistance is opposed upon the torso. But the quadriceps moves the lower legs. In the squat the lower back fails long before the quadriceps are being worked even close to their maximum potential. To work the quadriceps maximum you need to expose the resistance to the lower legs via a leg extension. These types of isolation exercises are not always necessary because the indirect effect from training large muscular masses with compound exercise usually build them to a desirable strength. If however one wants to build the quadriceps to their maximum possible size (for bodybuilding or certain sports) or wants to train that muscle with minimum risk of injury (rehabilitation on an injured knee) the leg extension is a vital component of training. The leg extension should not be used to exclude squats but should used with squats. The leg extension can pre-exhaust the quadriceps so that when squats are done immediately afterwards the quadriceps are trained equally hard as the lower back.

5 Resistance in the negative part of the exercise. Lifting is positive lowering is negative. However to the muscular fibres there is little difference they are generating force against a resistance. With fresh muscles you are 40% stronger negative than positive meaning that you can lower a weight under strict control that is 40% heavier than you could lift maximal. This is because of internal muscular friction that helps you when lowering but hurt you when lifting. The simple physics law “everything that has both mass and motion also has friction” applies of course also to a muscle. I don’t want to go into how exactly this friction is generated (but I could) because this post is already way to long. We can however use this friction to our advantage When its is no longer possible to lift the weight due to muscular failure we can still lower it slowly for a few more reps. This means after failing in the positive movement that you cheat, or preferably be helped, to the top and than lower it under control. This allows you to train the muscle harder, more intense. The payoff is a greater stimulus for growth. The negative part of training has been extensively studied and have shown to have a very significant part in exercise. When eccentric (negative) only training was compared to concentric only training the eccentric trained trainees gained more strength and more rapidly. This strength was not limited to eccentric movements but could also be used in concentric movements. Which is logical as they are the same thing just with a different direction. One study proving the necessity for eccentric(negative) training.
http://www.ncbi.nlm.nih.gov/pubmed/1859341
All isometric training (like your rope pulldown machine) offers no eccentric work whatsoever.

6 Resistance in the starting position. When the body part is in its fully stretched position there should still be resistance. This resistance is constantly stretching the muscles and therefore increases flexibility greatly. The body has a protective mechanism called the stretch reflex. When an body part is stretched close to its limit the opposing muscle is automatically activated to pull the body part back to reduce risk of injury. Without this reflex your elbow would be dislocated the first time you straighten your arm fast (like in punging). It isn’t because just before you reach maximum extension the biceps is activated to slow the arm down and prevent injury. When training we can use the reflex to our advantage. Just before we initiate the positive movement you lower a bit more allowing the weight to stretch the muscles a bit this activates the stretch reflex. As it is activated we start our movement. If you do this than you can use a larger than normal percentage of a muscle. This is because a part of your muscle cannot be reached via normal neuromuscular pathways nut is wired into this reflex mechanism. This allows you to get that extra rep that stresses the muscle just a bit more. Most barbell exercises don’t provide resistance in the starting position but a propely designed machine can.

7 Rep ranges to suit muscular fibre type. All muscles have a unique mixture of both fast and slow twitch fibres. Some people have lots of fast twitch some have more slow twitch. Some have lots of fast in one muscle and slow in another muscle. However most people have a rather balanced mixture of both types in most muscular structures. Muscles with lots of fast twitch fibres need low rep ranges or will suffer overuse atrophy. Slow twitch need high rep ranges to prevent underuse atrophy. Most people have the usual mixture and should do 8-12 reps. This has nothing to do with the kind of training equipment but is nevertheless a very important factor.

To apply this to a practical example I repeat my question what barbell exercise would you use to train the latimus dorsi?

The only exercise that meets all those requirements is the pullover machine as designed by Arthur Jones. All conventional (barbell/bodyweight) exercises expose the resistances to the hands thereby including the much weaker biceps and forearms muscles. Those weak muscles will fail before the lats are trained to their max. All conventional (barbell/bodyweight) exercises are limited range exercises. Chins/pulldown 180° Bent over row 160° Barbell/Dumbbell pullovers 140°(with about 60° of resistance). A proper machine pullover can provide the 300°. Most people have a range of movement in their shoulders of about 240° That quickly increases to 270° when machine pullovers are done properly. Off course Machine pullovers provide resistance in both the starting position (for improving flexibility and induce the stretch reflex) as the finished position (position of full contraction where the entire muscle can be trained). Machine pullover vary the resistance to match the changing strength output of the latimuss dorsi.

When I introduced machine pullover to my training schedule with no other changes my strength in the lats skyrocketed. My bw went up 15lbs in 6 weeks. My lats weren’t very big when I did pulldown, bent over rows etc. But now they are very big. All my training partners (I’ve been through quite a lot since most couldn’t handle the intensity) had extremely good results with the pullover. I recently started training with a mate of my who had some but not much training history. He followed my program with a lot of machines and gained 40 lbs in 4 months. Admitted he’s genetically gifted but still.

That is why I think properly designed machines should be a very important part of any trainings schedule. If however only poorly designed machines are available (such as a rope pulldown machine) it is better to stick to conventional (barbell) exercises. If people ask my for a workout plan and I don’t know there gym I always give them a very basic barbell program. Make no mistake a properly designed and executed barbell program is very hard and will produce extremely good results. It just can be eve better when proper machines are sensible included in the program.
Title: Re: Today's workout?
Post by: KD on May 26, 2011, 09:31:28 pm
You don’s get what I’m trying to say. I’ve never sais all barbell exercises are bad and all machines are good. The squat and deadlift are the very best exercises one could do. A leg press is less good than a squat because it is a limited range exercise whereas a squat is a near full range exercise. However the weaker lower back muscles limit the fail way before the much stronger gluteus and quadriceps muscles do so it it still a good idea to supplement your squats with leg presses.

You say switch from machine to compound barbell exercises. No doubt if you do only isolation machines you will make little progress. But most machines are also sompound exercises.

With skill I don’t just mean knowing how to lift a barbell overhead. I mean the extreme complex combination of neuromuscular coordination and timing. Olympic style lifting requires a lot of that skill. Watch closely and you will often see a lifter performing better than his rival because he has superior technique. He weighs the same as his rival is not bigger or stronger but still performs better that is skill. You cannot ignore that factor.
Your’re right weighted compound exercises are the best type of exercise but that is not limited to barbell training. In fact most exercise machines are compound exercises. My point exactly you are clearly stronger than those woman yet they outperform you on highly specialises technical lifts because they have superior skill!

The bench press is not a compound lift? Where did you get that idea man? A compound movement is one that requires several muscular structures to work together and involves more than 1 joint. In the bench press/chest press the pectoralis minor, pectoralis manor, the frotal and lateral deltoid the triceps and quite few other muscles work together. The shoulder elbow and wrist are involved. I think I can safely say it’s a proper compound exercise. Yu assume that the bench press would build strength quicker than the chestpress but that is not my experience at all. When I started training I did benches when I hit a plateau I tried everything, nothing worked. Disgusted I stopped doing benches and started doing cp’s my strength skyrocketed. Later I tried to see if this strength could be used in benches and off course it could. I could press double than I could when I did benches. Many people I trained with experienced a similar thing.

But lets try to look at the issue a bit more scientifically. What does a barbell do? A barbell provides resistance against movement powered by muscular contraction. That’s it as simple as that. A machine can do the exact same thing. I can easily build you a machine that simulates the forces involved in a bench press exactly but that machine would not provide a benefit over the regular bench press. I could also build a machine that has a greater range of possible movement that varies the resistance as your strength changes throughout the movement. That machine would be a lot better than a bench press. However I have a better example to illustrate this point. But first I’d like to discuss what is actually required for proper strength training.

1 Full range exercise. If a muscle is not exercises throughout a full range of possible movement than that exercise can only ever train a limited portion of that muscle. A muscular fibre works by contracting. The more fibres contract the bigger the output of muscular force. But as more fiber contract that muscle also becomes shorter for obvious reasons. This lead us to the second point of great importance:

2 Resistance in the position of full contraction. Only in the position where the muscles are shortest fully contracted can the maximum numbers of fibres be involved in the exercise. So only in the position of maximum contraction you can train the entire muscle. All conventional barbell exercises offer no resistance at all in the position of full muscular contraction and therefore exercise only part of the muscle. And most barbell exercises are limited range due to the fact that they offer only linear resistance. Which leads to the next point.

3 Omni directional resistances. Since barbell exercises use gravity to generate resistance the resistance is linear. That is in a straight line up and down. In a compound exercise like a squat/bench press etc the barbell moves in a straight line (or should at least). The resistance is the same through the entire range of movement. But the force the muscles can generate varies enormously throughout the movement. This changing strength curve creates so called sticking point in the movement. You will fail when the muscle is in its weakest position but have than not yet worked the largest part of the muscle (in its strongest position) to a point of failure. In a single axis barbell exercise such as a biceps curl the resistance varies 100%. When the arm are straight there is no resistance for the biceps muscle. At 90 degrees, the sticky point, the resistance is 100%. At the top of the movement where the biceps is at its strongest there is again no resistance for them. A proper designed (and again they are rare) machine varies the resistance so that it matches the strength curve of the particular muscle it provides resistance for. This means that when you work at 100% of your available strength in the weakest position you can still continue the movement to the strongest position where you can also work to 100% intensity. Only a machine designed in that way will allow you to work the muscle throughout the entire range of movement at 100% intensity.

4 Direct resistance. The resistance should be exposed to the body part that is moved by the muscle you are trying to train. For example when you are trying to train the quadriceps with squats the resistance is opposed upon the torso. But the quadriceps moves the lower legs. In the squat the lower back fails long before the quadriceps are being worked even close to their maximum potential. To work the quadriceps maximum you need to expose the resistance to the lower legs via a leg extension. These types of isolation exercises are not always necessary because the indirect effect from training large muscular masses with compound exercise usually build them to a desirable strength. If however one wants to build the quadriceps to their maximum possible size (for bodybuilding or certain sports) or wants to train that muscle with minimum risk of injury (rehabilitation on an injured knee) the leg extension is a vital component of training. The leg extension should not be used to exclude squats but should used with squats. The leg extension can pre-exhaust the quadriceps so that when squats are done immediately afterwards the quadriceps are trained equally hard as the lower back.

5 Resistance in the negative part of the exercise. Lifting is positive lowering is negative. However to the muscular fibres there is little difference they are generating force against a resistance. With fresh muscles you are 40% stronger negative than positive meaning that you can lower a weight under strict control that is 40% heavier than you could lift maximal. This is because of internal muscular friction that helps you when lowering but hurt you when lifting. The simple physics law “everything that has both mass and motion also has friction” applies of course also to a muscle. I don’t want to go into how exactly this friction is generated (but I could) because this post is already way to long. We can however use this friction to our advantage When its is no longer possible to lift the weight due to muscular failure we can still lower it slowly for a few more reps. This means after failing in the positive movement that you cheat, or preferably be helped, to the top and than lower it under control. This allows you to train the muscle harder, more intense. The payoff is a greater stimulus for growth. The negative part of training has been extensively studied and have shown to have a very significant part in exercise. When eccentric (negative) only training was compared to concentric only training the eccentric trained trainees gained more strength and more rapidly. This strength was not limited to eccentric movements but could also be used in concentric movements. Which is logical as they are the same thing just with a different direction. One study proving the necessity for eccentric(negative) training.
http://www.ncbi.nlm.nih.gov/pubmed/1859341
All isometric training (like your rope pulldown machine) offers no eccentric work whatsoever.

6 Resistance in the starting position. When the body part is in its fully stretched position there should still be resistance. This resistance is constantly stretching the muscles and therefore increases flexibility greatly. The body has a protective mechanism called the stretch reflex. When an body part is stretched close to its limit the opposing muscle is automatically activated to pull the body part back to reduce risk of injury. Without this reflex your elbow would be dislocated the first time you straighten your arm fast (like in punging). It isn’t because just before you reach maximum extension the biceps is activated to slow the arm down and prevent injury. When training we can use the reflex to our advantage. Just before we initiate the positive movement you lower a bit more allowing the weight to stretch the muscles a bit this activates the stretch reflex. As it is activated we start our movement. If you do this than you can use a larger than normal percentage of a muscle. This is because a part of your muscle cannot be reached via normal neuromuscular pathways nut is wired into this reflex mechanism. This allows you to get that extra rep that stresses the muscle just a bit more. Most barbell exercises don’t provide resistance in the starting position but a propely designed machine can.

7 Rep ranges to suit muscular fibre type. All muscles have a unique mixture of both fast and slow twitch fibres. Some people have lots of fast twitch some have more slow twitch. Some have lots of fast in one muscle and slow in another muscle. However most people have a rather balanced mixture of both types in most muscular structures. Muscles with lots of fast twitch fibres need low rep ranges or will suffer overuse atrophy. Slow twitch need high rep ranges to prevent underuse atrophy. Most people have the usual mixture and should do 8-12 reps. This has nothing to do with the kind of training equipment but is nevertheless a very important factor.

To apply this to a practical example I repeat my question what barbell exercise would you use to train the latimus dorsi?

The only exercise that meets all those requirements is the pullover machine as designed by Arthur Jones. All conventional (barbell/bodyweight) exercises expose the resistances to the hands thereby including the much weaker biceps and forearms muscles. Those weak muscles will fail before the lats are trained to their max. All conventional (barbell/bodyweight) exercises are limited range exercises. Chins/pulldown 180° Bent over row 160° Barbell/Dumbbell pullovers 140°(with about 60° of resistance). A proper machine pullover can provide the 300°. Most people have a range of movement in their shoulders of about 240° That quickly increases to 270° when machine pullovers are done properly. Off course Machine pullovers provide resistance in both the starting position (for improving flexibility and induce the stretch reflex) as the finished position (position of full contraction where the entire muscle can be trained). Machine pullover vary the resistance to match the changing strength output of the latimuss dorsi.

When I introduced machine pullover to my training schedule with no other changes my strength in the lats skyrocketed. My bw went up 15lbs in 6 weeks. My lats weren’t very big when I did pulldown, bent over rows etc. But now they are very big. All my training partners (I’ve been through quite a lot since most couldn’t handle the intensity) had extremely good results with the pullover. I recently started training with a mate of my who had some but not much training history. He followed my program with a lot of machines and gained 40 lbs in 4 months. Admitted he’s genetically gifted but still.

That is why I think properly designed machines should be a very important part of any trainings schedule. If however only poorly designed machines are available (such as a rope pulldown machine) it is better to stick to conventional (barbell) exercises. If people ask my for a workout plan and I don’t know there gym I always give them a very basic barbell program. Make no mistake a properly designed and executed barbell program is very hard and will produce extremely good results. It just can be eve better when proper machines are sensible included in the program.


I would like to climb a rope faster so a rope machine is far superior to any machine that doesn't translate to a real world exercise that I use.

As for the women their complete shoulder strength in holding heavy objects over their head through a motion and their flexibility is superior to my own as our skill is equal. My strength and flexibility in that area is limited by only doing machine workouts which cannot possibly ever have all the variables in movement of a barbell, kettle-bell, dumbbell or body-weight motion which inevitably shifts the weight through the x,y,z axis where in real life it would be. Please by all means if you think the women have just a skill advantage hold a barbell over your head (at the very end of each bar by the larger thickness for the plate) and just have someone load plate after plate on it and see if your machine work has prepped you for that kind of stress. no motion or skill involved.


 I just used the wrong terminology with bench, it is a compound lift just not in the vein of lifts like snatch/clean/deadlift etc or bodyweight like chins,hand stand push-ups etc. Hamstring curls certainly are not compound lifts, and most machines (unless you are building some kind of Bode Miller/Rube Goldberg contraption as I have brought up in the past) are not true compound lifts.

you didn't address at all if people can flip a tire, climb a rope or do any strongman type exercises after focusing mainly on machines and not those complex and natural types of training. All the evidence suggests that super 'strong' guys out of a gym fail miserably and this is seen all the time. However it is true that even the pros in such fields will probably take advantage of some machines. You are talking about perfecting the perfect amount of strength through science, but this strength doesn't apply to more realistic activities or is prone to more injury when attempting such then the original criticism from power-lifters/body-weight folks applies quite well to this being ineffective training.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 27, 2011, 02:23:31 am
If you honestly think that strenght build on a machine wont translate to real time strenght than you and I have a fundamental different opinion of exercise. So I will no longer try to convince you of mine. I believe and have experienced first hand that my strenght build through HIT workouts, using both barbells and machines, can be aplied in real life. I often lift very heavy weight outside the gym for fun to see if iI can. I noticed a very large improvement in performance outside the gym since working out intelegently. I'd love to challenge you to some real life strenght test. to bad we're half the world apart. For now you have to take my word that the 65lbs lean muscle i've gained over the past few year is very capable of doing real life lifts.
Title: Re: Today's workout?
Post by: KD on May 27, 2011, 02:52:25 am
If you honestly think that strenght build on a machine wont translate to real time strenght than you and I have a fundamental different opinion of exercise. So I will no longer try to convince you of mine. I believe and have experienced first hand that my strenght build through HIT workouts, using both barbells and machines, can be aplied in real life. I often lift very heavy weight outside the gym for fun to see if iI can. I noticed a very large improvement in performance outside the gym since working out intelegently. I'd love to challenge you to some real life strenght test. to bad we're half the world apart. For now you have to take my word that the 65lbs lean muscle i've gained over the past few year is very capable of doing real life lifts.


I don't think that strength doesn't translate into ANY usable strength, what is apparent is that working in complex exercises allows you to move to other complex exercises, so it isn't about just learning a skill , which if you are being fair, was your criticism.

dead-lifts, pendlay row, squat, and weighted pullups are sufficient for working lats. rowing machines and weighted rows also represent more natural movements but arn't necessary for a seriously strong back. So that is the answer which I'm sure will get some response that machines are the only way one can work out their back muscles, to which theres plenty of examples of people that only train using deadlift, pullup and perhaps other rows which have a far stronger back for functional use some 'totaling' 2000 lbs for the big 3 lifts. You can't argue that I am pushing some ideology bulllshit where machines can't be better than lifts, but you have not shown at all that working these machines is not stigmatized by not representing true full motion over x,y,z.

Why not just do the lift/hold and see if you can hold the weight overhead in that position? Particularly since I answer your questions and have done basically all the machines you are talking about and have done a sample workout similar to your own. Have you given me results for weighted dips, weighted pullups, rope climb, handstand pushups, bench press or any of the metacons I have posted which involve minimal 'skill'?

Every workout I have posted from CF in a year is in this thread which can be easily emulated. Not that whoever is most fit matters or that I care..particularly since like 20 people at my gym are fitter and stronger than I am am and much more representations of how these movements improved upon what they were doing previously at a 'globo-gym'.

but it would be interesting as this thread certainly lacks a little friendly competition. I don't see why a challenge couldn't be given over the internet. I mean taking into account that i'm 50-70(?) lbs lighter, doing similar weights in probably half the time.

heres an example of something I tried to get people to do before as it requires minimal equipment or expertise.

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

or something alittle more lifting heavy

from last july:
For time (135 lbs 95#):
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press/Jerk
10 Overhead Squat (could be nixed and replaced for something else..forgot what I did probably only bar here)

14:30

I would certainly love to do this again and shave some time.

or something alittle more mixed and less complicated

30 Burpees
10 Thrusters (65#) (front squat to push press)
20 Burpees
20 Thrusters
10 Burpees
30 Thrusters

13:38

The point is that no amount of strength you can do with your approach will translate much to holding that weight in that dam position. if you can't prove this then there really is no argument here...particularly since I personally don't care if someone is zapping themselves with electrodes to succeed or what.

 
Title: Re: Today's workout?
Post by: KD on May 27, 2011, 05:42:49 am
today, another try at single efforts

flat bench 175 x 8
press 100 x 8
close chins x 15
tricept split rope pull down from the top 75 x 10
dip + 80 lbs x 7
front squat 100 lb  x 12
calf raise 355 x 12
burpees x 12

~8:45
including time taking the weights of bench, putting belt on walking 25 ft with 80 lbs then walking to other station after dips were full etc.. and walking back. burpees were just painful in this order.

the weight room at my new place should be interesting to have everything already set.

I also finished off with some machines separately after resting. standing pulley flies and sitting machine flies. 12x"5" setting on the standing. 225 x 5 on the sitting flies. did foam roll and my new close grip pushup/foam roll thing. back-bridges and more rolling. warmed  up with strait legged bear crawls and the new 'round the world planks.

here is literally just a random person I picked on a crossfit forum looking for a certain workout. Unlike with me, its literally sin for these folks to use machines. there are 0 machines at the gym itself and its generally too expensive to have dual memberships.

http://www.logsitall.com/book.asp?user=832

(http://www.logsitall.com/images/faces/face832.jpg)

1500 lifting total and the times (like with the high end folks at my gym) are insane.
"fran' 21-15-9 " reps of: thrusters (95); pullups: 2:26 minutes.
"diane"  21-15-9 reps of:225 pound Deadlift; Handstand push-ups: 3:05
hmm
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 27, 2011, 08:46:56 pm
It’s funny that out of all people we're the ones arguing. Our basic training philosophy seems to be very similar. Train as hard as possible as fast as possible. That’s mine anyway.

You still don’t understand what I mean by skill. It’s much more than hat can be observed on the outside. Sure you’re skill may not seem less good than that of someone outlifting you on very technical lifts like snatches. I’ve watch some super slow motion scientific analysis of weightlifting. What those scientists found was that tiny differences in coordination and timing made a huge difference. The ones with slightly worse skill (milliseconds wrong timing) had to compensate by using much more force.

Doing what you now call complex exercises in the whole x-y-z realm requires the same strength as does exercises in a limited plane of movement. The difference is how the muscles work together. When performing a standing press (one of my basic exercises) one needs to balance the weight as well as lift it. The muscles needed for this balancing are also strengthened on machines (good ones anyway). The difference is that those muscles are not being used in the specific harmony used to balance the weight in a standing press. This is another example of what I call skill. When someone who has build strength on a machine does standing presses their initial performance is low because they waste a lot of strength balancing because of limited skill. When that person learns the skill involved in doing those lifts his performance will very quickly increase to match his strength. You might think that he is actually getting stronger but in fact he is merely learning how to apply his strength for that specific action. If you build strength through “complex” exercise and I build the same strength through machine exercise and we would both embark upon a physical activity very far removed from our usual training than we both would have to learn that skill and would appear equally strong(as we are). When we have both mastered that skill equally well than we would still appear equally strong (as we still are) But if I would master that skill better I would appear stronger (but am not).

If you want to be good in doing certain lifts than you have to do those lifts to train your body in using your strength for that lift (skill). I don’t care about doing any special lifts so I just build strength the most efficient way. In my case, due to equipment available, that is a combination of machine and barbell exercise. That way I’m equally well prepared to face everyday activity as you are. I’m just not as good as you in showing of my strength by doing certain lifts.

I don’t have time right now to check all your workouts but what I’ve seen so far clearly demonstrates that you are fit. No doubt about it. You just choose a different path than I did in reaching it.

I did some weighted pull ups/dips today to see how my strength relates to that. At my current bw of 216lbs I did 6 pull-ups with 60 lbs. And 7 dips with the same weight.
Title: Re: Today's workout?
Post by: KD on May 27, 2011, 10:10:01 pm
It’s funny that out of all people we're the ones arguing. Our basic training philosophy seems to be very similar. Train as hard as possible as fast as possible. That’s mine anyway.

You still don’t understand what I mean by skill. It’s much more than hat can be observed on the outside. Sure you’re skill may not seem less good than that of someone outlifting you on very technical lifts like snatches. I’ve watch some super slow motion scientific analysis of weightlifting. What those scientists found was that tiny differences in coordination and timing made a huge difference. The ones with slightly worse skill (milliseconds wrong timing) had to compensate by using much more force.

Doing what you now call complex exercises in the whole x-y-z realm requires the same strength as does exercises in a limited plane of movement.


yeah but it doesn't though. try filling a garbage can with some water and trying to raise it over your head to the side keeping your arm strait. You are saying this is not something that years of proper compound lifts wouldn't improve that even a combination of machines could not recreate nevemind a single one?


I'm not trying to take down your philosophy or abilities either. What we are indeed talking about is a very specific point. You are basically saying that you have no need to excel at certain lifts because these lifts serve very specific purposes and that they can be circumvented through proper machines. This is not true.

Certainly you can keep progressing in lifting but the compound lift will always translate back to the machine but even a master who knows the skills inside and out will miss out on strength and eventually flexibility provided by the lift by reverting to a machine.
And this is a silly/unusual example.  'Learning the 'skill' largely opens up those joints and muscles and so forth not addressed by a machine, which for me is really the crucial point. At that point machines might be beneficial for improving certain micro parts of strength, but they won't attack those issues that the lift itself engages with.

When you talk  of snatches or jerks sure these are very difficult routines to master. Even cleans deadlidfts and squats are clearly way more than meets the eye and take learning to use proper form. When you say that people that use tricep machines can't go on to regular dips or rings because they 'lack skill' I think you are abusing that term. And I would say these basic exercises work parts ot the muscle that the machine is NOT engaged with. Of course you can continually increase strength with the machine but this NOT TRANSLATING to rings does not mean you simply don't find rings important as a skill, it means there are various muscles which are never being engaged with the machine. I mean, right?

I did some weighted pull ups/dips today to see how my strength relates to that. At my current bw of 216lbs I did 6 pull-ups with 60 lbs. And 7 dips with the same weight.


nice. certainly being less weight for me is an advantage for these generally as a ratio.
Title: Re: Today's workout?
Post by: KD on May 28, 2011, 05:11:20 am
warmup: spiderman stretches and under the hurdles back and forth.

tried a half version of what I listed above @115

50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press/Jerk
10 Overhead Squat

---

couldn't make it with the cleans or presses

25 deadlifts @ 115
8 full power cleans @ 115
15 front squats @115
10 press (reg) @ 100 prefab bar
...
overhead pull downs (!) said 72.5 out of 110 max on both contributing sets of plates X 12
chins x 12
70 lb standing ez curls x 12

total time 6:40

did more deads at that weight and chins, foam roll
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 29, 2011, 12:15:35 am
yeah but it doesn't though. try filling a garbage can with some water and trying to raise it over your head to the side keeping your arm strait. You are saying this is not something that years of proper compound lifts wouldn't improve that even a combination of machines could not recreate nevemind a single one?


I'm not trying to take down your philosophy or abilities either. What we are indeed talking about is a very specific point. You are basically saying that you have no need to excel at certain lifts because these lifts serve very specific purposes and that they can be circumvented through proper machines. This is not true.

Certainly you can keep progressing in lifting but the compound lift will always translate back to the machine but even a master who knows the skills inside and out will miss out on strength and eventually flexibility provided by the lift by reverting to a machine.
And this is a silly/unusual example.  'Learning the 'skill' largely opens up those joints and muscles and so forth not addressed by a machine, which for me is really the crucial point. At that point machines might be beneficial for improving certain micro parts of strength, but they won't attack those issues that the lift itself engages with.

When you talk  of snatches or jerks sure these are very difficult routines to master. Even cleans deadlidfts and squats are clearly way more than meets the eye and take learning to use proper form. When you say that people that use tricep machines can't go on to regular dips or rings because they 'lack skill' I think you are abusing that term. And I would say these basic exercises work parts ot the muscle that the machine is NOT engaged with. Of course you can continually increase strength with the machine but this NOT TRANSLATING to rings does not mean you simply don't find rings important as a skill, it means there are various muscles which are never being engaged with the machine. I mean, right?

nice. certainly being less weight for me is an advantage for these generally as a ratio.
Off course doing triceps extensions isn't gonna help one do dips. Because a dip involves the anterior deltoid, pectorals, and triceps muscles. Just training the triceps obviously wouldn't b enough. You still seem to think there are only isolation machines. And although there are a lot of those, and some are very valuable there, are also compound machines. Doing machine dips will obviously improve regular dip performance. Doing a combination of machine triceps extensions and presses also would but that wouldn't be very efficient.

Opens up the joints? I've heard some unusual terminology but this one is beyond me. If you're talking about flexibility than I can tell you that there are certain machine exercises that can create flexibility that no other exercise/stretching can do. The pullover is the best example. My range of motion in the shoulder joint now exceeds 240degrees thanx to that machine. This is because the range of movement of the machine is larger than mine. The machine is constantly pulling my limbs into an extreme position thereby improving flexibility as well as allowing me to train harder using the stretch reflex. Try putting both elbows behind your head simultaneously while keeping your spine and head straight. Don't rotate your arms to the side but keep them parallel as in doing pullovers. For me this is real easy.

In the early pullover there was a range of motion of 240degrees see pic. Later that was changed to 290 degrees to be a truly full range exercise even for very flexible people. Also sergio oliva on an early pullover.

Being heavy is indeed a disadvantage. Especially since I have very large legs. I have real trouble finding jeans that fit my upper legs. The ones I do find usually have waistline that can go around the world.
Title: Re: Today's workout?
Post by: pioneer on June 02, 2011, 06:38:19 am
Wednesday:

Squat ATG:      275x10
Calf raise:         60x12
Chin:                80x7
Press:             105x8
Row:               185x8
ring Dip:         messed up
Deadlift:        315x6


I started doing ring dips today that were in a crossfit gym I now workout at and they were much harder than my ring setup at home. My rings only hang about 4 feet, whereas the ones in the gym I now workout at hang about 8 feet, which means they require a lot more balance and are wayyy harder. I prob will decrease my weights in dips about 40% and work my way back up from there. I am not about ego at all and personally would rather get the benefit from a real olympic setup with more muscular benefit.
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 02, 2011, 02:41:01 pm
Wednesday:

Squat ATG:      275x10
Calf raise:         60x12
Chin:                80x7
Press:             105x8
Row:               185x8
ring Dip:         messed up
Deadlift:        315x6


I started doing ring dips today that were in a crossfit gym I now workout at and they were much harder than my ring setup at home. My rings only hang about 4 feet, whereas the ones in the gym I now workout at hang about 8 feet, which means they require a lot more balance and are wayyy harder. I prob will decrease my weights in dips about 40% and work my way back up from there. I am not about ego at all and personally would rather get the benefit from a real olympic setup with more muscular benefit.
nice workout man! Another factor in the dips may be that you did 8 presses this time. This might have exhausted the triceps and pecs a bit more than you are used to.Making good progress keep it up!
Title: Re: Today's workout?
Post by: pioneer on June 02, 2011, 10:33:47 pm
nice workout man! Another factor in the dips may be that you did 8 presses this time. This might have exhausted the triceps and pecs a bit more than you are used to.Making good progress keep it up!

True man, but its for sure that the rings that hang further are wayyy harder. It kind of makes me excited because now I get to work with a more challenging set of rings, which makes the exercise harder and better for muscle and building even strength and size in the triceps and pecs/shoulders. Rings get all of the stabilizers as well.
Title: Re: Today's workout?
Post by: Barban on June 06, 2011, 05:20:01 pm
*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.
 
*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.
 
*Jumping jacks or jump rope. Go for 1 minute.
 
*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 10 reps with each leg.
 
*Planks. Rest your forearms on the ground (do this up on your hands if it’s too hard) and lift up on your toes so that your body is parallel to the ground. Elevate one leg up behind you for 30 seconds, then switch legs for another 30 seconds.
 
*Mountain climbers. Crouch down with your hands on the ground in front of you. Extend one leg back and place one knee in toward the chest, then quickly switch. Repeat for 10 reps each side.
 
*Standing side crunches. Stand with your hands clasped behind your head, elbows pointing out to the sides. Bring your left knee up and your left elbow down so that they meet at waist level. Return to the starting position and quickly repeat on the right side. Alternate for a total of 20 reps.
 
*Jogging, running, jumping jacks or jump rope. Go for 1 minutes.
 
*Sitting V-crunches. Sit on the edge of a bench and grab the back of the seat with both hands. Lean back at a 45-degree angle and extend your legs out in front of you. Then bring your knees into the chest for 20 reps. (No bench? Start by sitting on the ground and placing your hands behind your butt.)
 
*Power walking, jogging, running, jumping jacks or jump rope. Go for 1 minutes. *Cool down. Walk slowly for 5 minutes. Then stretch your entire body. Place an emphasis on calm yoga-style breathing while you enjoy being outside!


From: http://www.paleodietbest.com/exercises/outdoor-exercises-for-summer/
Title: Re: Today's workout?
Post by: SkinnyDevil on June 06, 2011, 11:41:22 pm
Monday (June 6):

50 pull-ups
50 chin-ups
200 squats
550 calf raises
3 rounds on the heavy bag


Feelin' good.....
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 06, 2011, 11:55:14 pm
Monday (June 6):

50 pull-ups
50 chin-ups
200 squats
550 calf raises
3 rounds on the heavy bag


Feelin' good.....
I almost thought you had given up exercising  ;D
Title: Re: Today's workout?
Post by: achillezzz on June 07, 2011, 04:03:21 am
I almost thought you had given up exercising  ;D

word lol

But he loves it and he also knows that he is not going to get any stronger but he still loves it so he is happy  ;)
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 07, 2011, 04:36:06 am
word lol

But he loves it and he also knows that he is not going to get any stronger but he still loves it so he is happy  ;)
I ment it has been a while since he has posted.
Title: Re: Today's workout?
Post by: SkinnyDevil on June 07, 2011, 07:43:23 pm
Hahaha!!! Yeah, it's been a couple of weeks or more. Been CRAZY busy lately, plus got run down and cut my workouts back a bit.

Still crazy busy, but feeling better.

Trying to get to a gym across town so I can add in some heavy resistance work......get a bit stronger!
Title: Re: Today's workout?
Post by: SkinnyDevil on June 08, 2011, 10:56:12 pm
Wednesday:

TG warm-up
Light weight
3 rounds heavy bag
Title: Re: Today's workout?
Post by: achillezzz on June 09, 2011, 12:48:20 am
Hahaha!!! Yeah, it's been a couple of weeks or more. Been CRAZY busy lately, plus got run down and cut my workouts back a bit.

Still crazy busy, but feeling better.

Trying to get to a gym across town so I can add in some heavy resistance work......get a bit stronger!

Peer pressure xD
Title: Re: Today's workout?
Post by: pioneer on June 09, 2011, 02:21:52 am
Wed:
Squat ATG:          285x10
Calf Raise:           60  x16
Chin:                   80  x7
Press:                 110 x8
Row:                   195x6
REAL Ring Dip       45x7
Deadlift               325x1

Total duration= 27 minutes
Today's workout was NUTS!!! The first set of ATG squats killed me and I almost failed on the tenth. Then at the end of the workout, my legs and back was so fatigued I could only deadlift for 1 rep with good form.

Notes: real ring dips are much harder and take much more balance. I felt the triceps fatigue a lot quicker on these. I will try to work my way up to my previous weights when I was doing ring dips with half the hang length. My bent rows are getting really sloppy and I am thinking of lowering the weight like 40 lbs and just focusing on form and less momentum. Other than those lifts, everything else is in good form.
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 09, 2011, 03:34:26 am
Wed:
Squat ATG:          285x10
Calf Raise:           60  x16
Chin:                   80  x7
Press:                 110 x8
Row:                   195x6
REAL Ring Dip       45x7
Deadlift               325x1

Total duration= 27 minutes
Today's workout was NUTS!!! The first set of ATG squats killed me and I almost failed on the tenth. Then at the end of the workout, my legs and back was so fatigued I could only deadlift for 1 rep with good form.

Notes: real ring dips are much harder and take much more balance. I felt the triceps fatigue a lot quicker on these. I will try to work my way up to my previous weights when I was doing ring dips with half the hang length. My bent rows are getting really sloppy and I am thinking of lowering the weight like 40 lbs and just focusing on form and less momentum. Other than those lifts, everything else is in good form.
I know those workouts man. You give so much on the first 7 exercises that the deadlift just isn't possible anymore. Very good means the intensity was very high! You are making good progress man. Nice to see that the presses are going up fast on the new rep ranges. If you wouldn't have lowered those you would still be doing 3-4 reps with the same weight. You're gonna be big! Bw gone up much yet?
Title: Re: Today's workout?
Post by: pioneer on June 09, 2011, 06:06:57 am
I know those workouts man. You give so much on the first 7 exercises that the deadlift just isn't possible anymore. Very good means the intensity was very high! You are making good progress man. Nice to see that the presses are going up fast on the new rep ranges. If you wouldn't have lowered those you would still be doing 3-4 reps with the same weight. You're gonna be big! Bw gone up much yet?

Thanks alot man I owe you big time. I have never been this strong in squats before and I know thats really what matters. My BW has gone up 5 lbs from 165 to 170lbs which is good, but I would really like to be in the 190 range. I know that diet plays the biggest role here. Been reading a lot of ray peat lately and am going to utilize some of his philosophies during fall season to pack on 20 lbs.

Right now I am eating 1.5-2lbs raw beef a day, 1 quart of raw milk, a few pieces of fruit, and 4 oz of raw beef fat, I have remained the same weight for about a month so I know if I want to gain, Im gonna have to up something, and it wont be meat because of how expensive it is so Im thinking add some coconut oil and some more raw milk.
Title: Re: Today's workout?
Post by: sabertooth on June 09, 2011, 10:36:47 am
Fight Shape

This is a circuit training style fitness class that serves two purposes: 1) to help current and aspiring competitors get into “fight-ready” shape and 2) to give people a chance to train like a fighter without actually being one. Members get a full body workout while training at their own pace. Exercises done in this class are especially related to fighting.

I just completed the first fight shape class, it was intense.

I did some grappling last week, that was a workout in itself.

I think I have found a place to train where I will be accepted  and be able to develop into peak condition, in a positive environment.

http://www.truthincombat.com/classes.html
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 09, 2011, 02:10:56 pm
Thanks alot man I owe you big time. I have never been this strong in squats before and I know thats really what matters. My BW has gone up 5 lbs from 165 to 170lbs which is good, but I would really like to be in the 190 range. I know that diet plays the biggest role here. Been reading a lot of ray peat lately and am going to utilize some of his philosophies during fall season to pack on 20 lbs.

Right now I am eating 1.5-2lbs raw beef a day, 1 quart of raw milk, a few pieces of fruit, and 4 oz of raw beef fat, I have remained the same weight for about a month so I know if I want to gain, Im gonna have to up something, and it wont be meat because of how expensive it is so Im thinking add some coconut oil and some more raw milk.
My pleasure man! Just keep making progress the way you do and you’ll be 190 soon. Yeah I know meat is f*****g expensive. More milk might work. Do you eat eggs? You can add a milkshake to your diet. I drink mostly 1 a day its 0,5 ltr milk, 4 egs, some butter, teaspoon honey. I’ve found that the milk egg honey combo is very anabolic you might want to try. Its also my post workout shake only than it has 1ltr milk, 6 egs, tablespoon honey.

You could also add leg presses after the squats. Makes your legs grow a bit faster than just squats. Fast growing legs will upp your BW very quickly since they are the largest muscles. Right now your doing 4 upper body and 3 lower body exercises maybe its time for those leg presses, balance things out a bit.
Title: Re: Today's workout?
Post by: pioneer on June 09, 2011, 11:16:59 pm
Yeah true, but my gym doesnt have a leg press machine, is there a substitute? I was thinking lunges or something of that nature. I do eat eggs, but am trying to avoid too much because of the PUFA content, so I only eat about a couple a day. Honey could deff work. I am trying to be pro thyroid while putting on muscle. Dude you gotta read on some of Ray Peat. He claims that since coconut oil lowers cholesterol, it is a good thing. Reason why it is good is because its not that it lowers the production of cholesterol in the body, but it kicks the thyroid into gear so it whittles down cholesterol into hormones, so that means coconut oil increases pregnenolone, progesterone, DHEA, testosterone, DHT but not estrogen because estrogen is a thyroid antagonist and prevents thyroid function, and while the thyroid is in gear, estrogen is being suppressed. This makes sense because as we go through andro and menopause, our metabolisms get slower (hypo thyroid) and we begin to produce and accumulate more estrogen as out testosterone plummets. Supposedly if we can increase thyroid output and thereby increase hormonal output, we will stop this process from happening. Very interesting shit because I always thought of low serum cholesterol being a bad thing, but it really could mean that the cholesterol you do have is being put to use for hormones and bile.
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 10, 2011, 02:42:44 am
a good substistute for leg presses are very heavy partial squats. Just do your regukar squats and than up the weigh 30-50percent. Than do partial squats. Dont go deep. Put a bench under your ass to prevent dropping to the floor when you go a bit too deep. Lunges are a bad exercise.

Milk and honey are very anabolic together. even more so with eggs. I eat lots of raw butter so i don't care about pufa in eggs. Its a very small part of my total fat intake.

I eat lots of coconut oil. Gives me energy so the thyroid thing might make sense. Taking cholesterol (such as butter) together with coconut oil should be a hormone booster if its true what you say about coconut oil and thyroids.
Title: Re: Today's workout?
Post by: pioneer on June 10, 2011, 04:04:29 am
Well, I dont really know and direct or indirect action of the coconut oil taking effect on thyroid, I have not read that far yet. I do know that it may have something to do with both the medium and short chain triglycerides providing direct thyroid energy and the fact that it is the highest source of saturated fat in nature being about 97%, therefore a PUFA/estrogen/inflammation antagonist. It is also being used in cancer clinics as an anti angiogenesis drug in the form of MCT's that prevent estrogen from causing angiogenesis of tumors.
Title: Re: Today's workout?
Post by: pioneer on June 16, 2011, 06:19:07 am
Wow!!! ;D all I can say is thanks a lot HIT IT RAW. My strength has skyrocketed in my lifts and I am stronger than ever. Even stronger than I was when I was a chubby 200lbs. Now Im lean and 170lbs, trying to gain some lean muscle mass.

Wednesday:
Full ATG squat:       295lb x 10 reps
partial squat:          315lb x  5 reps
1 leg calf raise:         70lb x  8 reps each leg
Chins:                      80lb x  7 reps (almost 8)
Overhead Press:      115lb x 8 reps
Bent row:               145lb x 8 reps
Real Ring Dips:        45lb   x 8 reps
Deadlift:                325lb  x 3 reps


Notes: my quads are either weak compared to my glutes/hamstrings or I am just not used to partial squats. I could only do a little more than my full squat weight and only got 5 reps. The whole motion seems weird stopping half way down, but I suppose I'll get used to it. I do see the benefit of them though, as I really feel the stress on the quads as opposed to the hips, glutes, and hams in regular full squats. Maybe this lack of quad strength and more ham/glute strength explains why I used to deadlift 405 while squatting only 350 at the time for singles.

My overhead press has gone up considerably, HIT IT RAW, you were exactly right, lowered the weight and now Im almost back to the weight I was struggling to get 3-4 reps with.

Just a couple questions, doing rowing movements just feel wrong to me. When I do all other lifts, I feel my muscles contract and work really hard, but I feel with bent rows, it is way too easy to cheat and not get the full benefit. I was wondering how you do bent rows. I lowered the weight 45lbs today and did bent rows more strict with 145lbs but didnt really feel much different. My goal is to put my maximum effort in this lift without cheating and it seems hard to achieve both. Do you pause for a second or more at the top of the row? Do you do slow negatives? This is confusing the shit out of me.

Also, I am getting stronger in my calf raises, but it seems that 1 leg calf raises are hard to control without cheating, is there an alternative calf raise you use. I suppose if I had a leg press machine, it would place the best stress on the calves, but I dont so IDK what to do. I could maybe try standing calf raises with a barbell in a squat rack with a 4 inch box to stand on. Thanks for all the help.


Title: Re: Today's workout?
Post by: HIT_it_RAW on June 16, 2011, 02:43:46 pm
Good workout man. Nice to hear you’re stronger than ever. Judging by the rapid progress your making you are gonna be much stronger than this! Your quads may be weak(ish) but don’t forget that you did the partials direct after the regular squats. You’ll get stronger on them fast. Yeah I know it’s a weird exercise. I would prefer leg presses but since you don’t have one the partial squats are the best substitute.

Bent over rows are tricky to do right. I hardly ever do BOR’s nowadays since I have a pullover machine available. The pullover combined wit chinning movements is all I need for my back. You could substitute the bor’r with dumbbell pullover on a decline bench(head lower than feet). You could do a pullover-chins superset. The pullover pre exhaust the lats. In the chin you normally fail when the weakest muscle, the biceps, fails. With pre exhausted lats you will come very close to failing on the lats on your chins. Zero rest between the 2 exercises. If you do you would have to change the order or you workout a bit since dips after overhead presses doesn’t work. Like this.

Full ATG squat
partial squat
1 leg calf raise
Overhead Press
Dumbbell pullover
Chins
Real Ring Dips
Deadlift

Two legged calf raises like you describe are a good calf exercise. But also hard to control especisially if you do them after your squats. See what work for you man.
Title: Re: Today's workout?
Post by: pioneer on June 16, 2011, 10:30:00 pm
You are right about bent over rows but the problem is, it is a great multi joint compound lift and it is a very natural movement. Do you know Brooks Kubic? He's an intelligent powerlifter and strength trainer. I listened to a whole lecture by him on the importance of the back because it is the strongest muscle other than legs. He claims that any exercise with the feet on the ground while using the back, like rows is the most natural of movements and allows one to generate the most force and work many muscle groups.

My problem is I just dont know how to row without momentum. I saw that some people let the bar touch the ground with every rep, making it harder to use momentum. I may try this with my next workout. You are right on target with switching up the order of my exercises man. I am now stagnant on chins, getting only 7 reps each workout and its been about 3 weeks straight of this with very little progress. Do you think that cycling rows/pullovers before and after chins is a good way to make my chins/ back stronger. In other words, if I did either rows or pullovers before chins for a while, then switched back to chins before pullovers, wouldnt I get stronger this way. I used to do stuff like this in the past. I would place squats at the end of my workout if I wanted to get stronger in them. I would prefatigue my legs, then squat at the end. After a month or two I would go back to squatting first in my workout and I would gain a significant amount of strength.

I feel that this program works, but when there are plateaus, one may need to just change the order of the exercises to get results again. My squats are getting stronger every week with ease so I would not put them at the end of my workout til I started to plateau in them. Any thoughts???
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 17, 2011, 03:20:48 am
if you decide to do pullovers than you should change the program to the above mentioned order. pullover are an isolation movement for the lats. If you do them prior to chins you get an pre exhaust cyle. very effective. if you do rows than the exercise order should not change because doing 2 compound movements for the same muscles directly after each other is counter productive. it ruins performance on the second exercise. in that case it is better to leave the order as it was to alter muscle groups. like pull(chins) push(standing press) pull(rows) push(dips). Id say stick with the program as it was or change to the above. no need to change it for other reasons. your doing great on it!

you could do your original program one week and the above described one the other that gives you a bit of variation. though i dont think it is neccecary to prevent plataus. a good desinged well rounded full body workout may serve you a lifetime!
Title: Re: Today's workout?
Post by: SkinnyDevil on June 20, 2011, 10:13:59 pm
Monday:

3 rounds Total Gym
light weight

tabata:
   stair sprints
   sit-ups
   squats
one round heavy bag


Exactly 30 minutes!
Title: Re: Today's workout?
Post by: SkinnyDevil on June 21, 2011, 10:06:17 pm
Tuesday...quickie:

50 pull-ups
50 chin-ups
200 squats
400 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on June 25, 2011, 12:10:42 am
Thurssday:

TG warm-up
light weight (total body)
tabata:
   stair sprints
   calf raises
   stair sprints


Friday:

TG warm-up
150 push-ups
200 squats
400 sit-ups
3 rounds heavy bag
Title: Re: Today's workout?
Post by: SkinnyDevil on June 27, 2011, 08:50:35 pm
Monday:

TG warm-up
light weight (full body)
150 push-ups
300 sit-ups
400 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on June 29, 2011, 01:13:13 am
Tuesday:

50 pull-ups
50 chin-ups
200 squats
300 sit-ups

tabata:
   stair sprints
   sit-ups
   stair sprints
3 rounds heavy bag

Title: Re: Today's workout?
Post by: pioneer on June 30, 2011, 02:36:38 am
Wednesday:

Squat ATG:      305lbs x 9
Partial Squat:   315lbs x 4
calf raises:       70 lbs x  8
Chin ups:         80 lbs x  6
Press:              120lbs x 8
Strict row:        165lbs x 8
ring dips:           45lbs x 8
Deadlift:           325lbs x 3


Another killer workout. Went up on squats, and the overhead press. HIT IT RAW, you were soooo right about the overhead press. I pressed 120 for 8 no problem. Back to 125 next week, hopefully get 8 or close. I am so happy for this cuz Ive never been this strong in the press.

Ring dips and chin ups are stagnant. Maybe need to lower the weight and work up, or just keep trying for a couple more weeks.

Workout duration= 37 minutes. Way too long, but I was talking too much.
Title: Re: Today's workout?
Post by: HIT_it_RAW on June 30, 2011, 04:32:20 am
strong workout! yeah just keep trying. if you dont get stronger on the chins next workout you could take it down to 75 see what happens. you only just started doing real ring dips so give it a few workouts.
Title: Re: Today's workout?
Post by: SkinnyDevil on June 30, 2011, 10:36:51 pm
Thursday:

50 pull-ups
50 chin-ups
200 squats
500 calf raises
light weight tabata stair sprints
Title: Re: Today's workout?
Post by: blimpie on July 01, 2011, 03:37:55 am
Thursday:

500 calf raises

If you were a farmer, I'd be so impressed right now.  ;D

Title: Re: Today's workout?
Post by: wodgina on July 02, 2011, 03:40:49 pm
Smashed the dead lift this week, I would say my form was bad ha!

I'm starting squats now to improve my deadlift. I'm rapidly chasing down 2.5 BW in the deadlift.

Went for a hard run and paddle this morning. I could feel the extra muscle weight around my hips/butt it's weird to run with a different body.
Title: Re: Today's workout?
Post by: p0wer on July 02, 2011, 07:33:07 pm
Upper body today:
Code: [Select]
                     time rest
pullover         27kg 68s 21s
pulldown         60kg 66s 31s
flyes            30kg 78s 18s
chest press      45kg 60s 27s
side rises       20kg 66s 20s
seated row       50kg 70s 150s (had to wait for another guy for the press)
overhead press   25kg 75s 24s
deadlift         70kg 48s      (bodyweight, 3x)
All to complete failure, except the deadlift, I was doing it pretty much for the first time and didn't want to push it (and was already very close to throwing up :D).
Pullover I'm kinda simulating on a triceps machine, turned with the back towards the machine. Besides the lats it especially hits the abs too.
Total time 14'10''
Title: Re: Today's workout?
Post by: SkinnyDevil on July 02, 2011, 08:01:14 pm
If you were a farmer, I'd be so impressed right now.  ;D

Hahahahaha!!!!!!!!!
Title: Re: Today's workout?
Post by: blimpie on July 03, 2011, 03:46:44 am
Upper body today:
Code: [Select]
                     time rest
pullover         27kg 68s 21s
pulldown         60kg 66s 31s
flyes            30kg 78s 18s
chest press      45kg 60s 27s
side rises       20kg 66s 20s
seated row       50kg 70s 150s (had to wait for another guy for the press)
overhead press   25kg 75s 24s
deadlift         70kg 48s      (bodyweight, 3x)
All to complete failure, except the deadlift, I was doing it pretty much for the first time and didn't want to push it (and was already very close to throwing up :D).
Pullover I'm kinda simulating on a triceps machine, turned with the back towards the machine. Besides the lats it especially hits the abs too.
Total time 14'10''

There's no quicker way to not impress an American then to list your weight lifting stats in metrics.   -\
Title: Re: Today's workout?
Post by: HIT_it_RAW on July 03, 2011, 03:50:35 am
There's no quicker way to not impress an American then to list your weight lifting stats in metrics.   -\
no but the rest of the world will get it... :D
Title: Re: Today's workout?
Post by: blimpie on July 03, 2011, 03:57:27 am
When being American stinks..... We can screw up the rest of the world with ease, but we can't read your measurements.  :'(
Title: Re: Today's workout?
Post by: HIT_it_RAW on July 03, 2011, 06:05:12 am
When being American stinks..... We can screw up the rest of the world with ease, but we can't read your measurements.  :'(
1 lbs is 0.45 kg just so you know
Title: Re: Today's workout?
Post by: wodgina on July 03, 2011, 08:33:08 am
Can we go to metrics here?  times 2.2046.
Title: Re: Today's workout?
Post by: SkinnyDevil on July 06, 2011, 01:12:36 am
Tuesday (July 5):

TG warm-up
200 push-ups
250 squats
300 sit-ups
5 rounds heavy bag


Waiting on foot to heal (I dropped a cymbal on it!) to get back to tabata sprints....
Title: Re: Today's workout?
Post by: SkinnyDevil on July 07, 2011, 11:03:25 pm
Thursday:

50 pull-ups
50 chin-ups
100 push-ups
200 sit-ups
300 calf raises
350 squats
tabata stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on July 19, 2011, 08:53:49 pm
This thread seems to have died.....

Had an mild injury and haven;t had a decent workout (not one worth posting, anyway) since my last post. Got rolling yesterday again:

TG warm-up
30 pull-ups
30 chin-ups
100 squats
300 calf raises
light weight
tabata stair sprints
Title: Re: Today's workout?
Post by: KD on July 20, 2011, 04:13:01 am
I've been working out in my buildings 'gym' which is mostly treadmills and light free-weights with a few choice machines. So i'm back to a more intelligent BW routine with some light weights for shoulder and overhead work and maxing the plates of bicep curls/leg press/pull down etc..

checking into cross-fit here and there and hoping to get motivated back into joining another gym for heavy lifting.

here was an interesting workout

3 Rounds:
12 Back Squats @ BW
Broad jump @ 50 lb Dumbbells (100 total), 10m

rest 2 minutes between rounds. Use as few jumps as possible to cover 10m

did it in 8:14..so taking account the rests I did 36 BW squats and these broad jumps (which were just brutal) in 4:14

heres another

The Hunt
20 min AMRAP: [as many rounds]
1 Person works while the other performs 20 Wall Balls and holds a plank for the remainder of the time
40 yd Bear Crawl (Stalking)
250M Run (Chasing)
20 Sledgehammers (Killing)
50 lb Sandbag Broad Jump (Carrying kill back to village)

we did 6+ rounds. (3 each)
Title: Re: Today's workout?
Post by: SkinnyDevil on July 21, 2011, 12:00:19 am
The Hunt
20 min AMRAP: [as many rounds]
1 Person works while the other performs 20 Wall Balls and holds a plank for the remainder of the time
40 yd Bear Crawl (Stalking)
250M Run (Chasing)
20 Sledgehammers (Killing)
50 lb Sandbag Broad Jump (Carrying kill back to village)

we did 6+ rounds. (3 each)

ROCK!!!!!

Today:

TG - 3 rounds
light weight
30 chins
30 pulls
100 squats
150 calf raises
Title: Re: Today's workout?
Post by: miles on July 26, 2011, 06:57:33 am
Shooting my bow at a target from different postures and distances. Climbing trees for plumbs, which is quite skeletal-muscle-tiring when hanging for extended periods in awkward positions to reach the ripe ones. Swimming up, down and across a pretty wide river. Kayaking around the same river, doing rolls and stuff. Played English vs Indian football match by the river, English won... Ah yeah and I walk about a mile with my kayak on my shoulder to get to and from the river as well.
Title: Re: Today's workout?
Post by: ezekiel on July 27, 2011, 06:12:11 am
Shooting my bow at a target from different postures and distances. Climbing trees for plumbs, which is quite skeletal-muscle-tiring when hanging for extended periods in awkward positions to reach the ripe ones. Swimming up, down and across a pretty wide river. Kayaking around the same river, doing rolls and stuff. Played English vs Indian football match by the river, English won... Ah yeah and I walk about a mile with my kayak on my shoulder to get to and from the river as well.
Wow, nice Miles! Awesome workout!!!
Title: Re: Today's workout?
Post by: ezekiel on July 27, 2011, 06:16:59 am
Martial arts.
Stick rubbing.
Power lifting, maximum weight with 2-3 reps, 2-3 sets. (bench, and press above head) I have been experimenting with power lifting. I just get that urge to lift something super heavy for some reason. Picking mulberries and raspberries.
Walking.

Title: Re: Today's workout?
Post by: KD on July 29, 2011, 10:58:13 pm

Power lifting, maximum weight with 2-3 reps, 2-3 sets. (bench, and press above head) I have been experimenting with power lifting. I just get that urge to lift something super heavy for some reason.

yay  O0

---

mixed warmup: running, deadhang pullups, l-seat, GHR extensions, rolling hamstring stretches etc...

lifting:

 2 reps of Power Snatch (I did just #75) every Minute for 10 Min

workout:

15 Minute AMRAP
10 Box Jumps (24")
100 ft Overhead Walk (75#)
3 Burpees at the top of every minute including the start

I did 9 complete rounds...which was a pretty high number. I used slightly less weight (was supposed to be #95). going 100 ft completely locked out above head with a barbell is super hard...so I probably made the safe choice. the burpees and jumps were killer on the cardio.


so that is 900 ft (or the length of three footbal fields) carrying 75lb locked out overhead, 90 boxjumps @ 24", and 45 burpees in 15:00.

including the snatch lifts...just wrecked the shoulders unlike any other workout I have done (in a good way)
Title: Re: Today's workout?
Post by: SkinnyDevil on August 06, 2011, 08:57:59 pm
Simple day this Saturday...

TG warm-up
tabata:
   Calf raises
   squats
   sit-ups
Title: Re: Today's workout?
Post by: Eric on August 07, 2011, 04:19:08 am
My workout today consisted of walking three miles to a forested area where I have permission to cut down trees to make hunting bow staves, then cutting down a small hickory tree (about 4 inches diameter at breast height), then carrying the 40 pound log on my shoulders 3 miles back home, then splitting the log into four staves and cleaning them up with my drawknife, carving knife and file so they can dry for a while before I turn them into bows or sell/trade them.

I don't know how many calories I burned, but it was a good, full-body, full-range-of-motion, utilitarian workout.
Title: Re: Today's workout?
Post by: HIT_it_RAW on August 07, 2011, 06:32:58 am
thats not exercising. thats called working. most of us do that stuf 40hrs a week.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 08, 2011, 11:36:25 pm
Monday:

50 pull-sup
50 chin-ups
200 squats
400 calf raises
one round heavy bah
tabata stair sprints
Title: Re: Today's workout?
Post by: miles on August 09, 2011, 12:24:44 am
thats not exercising. thats called working. most of us do that stuf 40hrs a week.

Well it's interesting to me. What is exercise then?

What is your job by the way?

As for me.. I've been doing a lot of just going out and doing spontaneous exercise/activities which include swimming(river), climbing, running, jumping mixed up with making stuff and using it.. I made(and used) a simple raft about a week ago and had been making(and using) simple atlatls a few days ago. Next thing I was going to do was make rope from nettles and do some stuff with that, but.. the egg-plums which had been fuelling this activity have all now run-out so the last the days I've been a lot less active... It sucks, but I don't feel the same eating fruit from the supermarket, it makes me feel bad if I eat too much of it and I can't afford to buy much anyway. Whereas the egg-plums I could eat them until I was full of them, feel great and satisfied the whole day..
Title: Re: Today's workout?
Post by: KD on August 09, 2011, 12:33:31 am
thats not exercising. thats called working. most of us do that stuf 40hrs a week.

heh, I often have the same thought when people post stuff like that. It seems like Eric had a decent workout though.

I know that I used to work as a mover and recently I helped someone move from one third floor walkup to another doing almost 20 trips each with super heavy boxes and furniture. This really isn't a 'workout' in the way I feel like vomiting after doing 15 minutes of non stop russian step ups, box jumps, overhead squats and weighted long jumps....which is all I really need a few times a week..whereas constant physical work yields way more mediocre results.

There were some interesting debates in the past about this. Personally I believe this is one of those things where human knowledge really trumps what is actually going to happen in a real world setting - natural, neolithic, or modern work. Even natural exercise or using natural objects - which can be great - one has to increasingly push them into some abstract (doing reps etc...) in order to really stress the muscles and cardio etc..in the necessary fashion. Of course just being active is a big bonus...just not the most effective.

The methods of work and necessity in nature would require and produce fit, agile and relatively strong people, yet when trying to become more fit, agile and strong one gets the most effective results focusing on the methods that concentrate on those things without all the things that are really un-relevant as far as the physical human body is concerned (the actually prey from the chase etc..)

I'm sure people that tended fields and such without sophisticated machinery were perhaps stronger than the average person of today that 'works out' and stone agers were possibly far stronger but that often enough would be due to their health and vitality rather than 'exercise' methods.

I personally think its good to strive to have the most natural kind of movements that also capitalize on the knowledge we have in order to work out less and rest more - for better and safer results.
Title: Re: Today's workout?
Post by: Eric on August 09, 2011, 12:35:36 am
thats not exercising. thats called working. most of us do that stuf 40hrs a week.

Wow, you must build A LOT of bows! I assume you don't keep them all, so I'm curious how you market yourself so well that you can sell that many? I've always struggled with the marketing part...
Title: Re: Today's workout?
Post by: SkinnyDevil on August 12, 2011, 10:17:38 pm
Wednesday:

25 pull-ups
25 chin-ups
100 squats
200 calf raises
light weight
(full body)
tabata stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on August 13, 2011, 12:20:48 am
Friday:

TG warm-up
25 pull-ups
25 chin-ups
100 squats
200 calf raises
light weight
isometrics & dynamic tension

tabata:
    calf raises
     sit-ups
     stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on August 15, 2011, 10:17:22 pm
Sunday:

5 sets Total Gym
100 squats
250 calf raises
lite cardio


Then drove 2 hours for a gig...played...drove 2 hours. Love the gig, HATE sitting in a car that long!
Title: Re: Today's workout?
Post by: SkinnyDevil on August 15, 2011, 11:31:28 pm
Monday:

TG warm-up
150 push-ups
300 sit-ups
250 bridges
200 squats
light weight
(full body)
tabata:
   stair sprints
   sit-ups
   calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on August 17, 2011, 10:22:47 pm
Tuesday:

TG warm-up
3 rounds shadow boxing

tabata:
   stair sprints
   calf raises
   box jump
   sit-ups
   stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on August 17, 2011, 11:14:23 pm
Wednesday:

50 pull-ups
50 chin-ups
200 squats
500 calf raises
3 rounds heavy bag
light weight
(leg focus)
tabata:
   stair sprints
Title: Re: Today's workout?
Post by: SkinnyDevil on August 19, 2011, 11:54:37 pm
Friday:

5 sets Total Gym
100 squats
250 calf raises
light weight
(total body)
tabata:
   stair sprints

Lot of weighted reps on this one...wore me out!
Title: Re: Today's workout?
Post by: zbr5 on August 20, 2011, 12:25:15 am
Wow thats impressive workouts you have SD! I guess you are no longer skinny.
Whats your diet?
Title: Re: Today's workout?
Post by: achillezzz on August 20, 2011, 12:26:49 am
Friday:

5 sets Total Gym
100 squats
250 calf raises
light weight
(total body)
tabata:
   stair sprints

Lot of weighted reps on this one...wore me out!

Man seriously all the work you put in is not showing progression im afraid your just spinning your wheels   -\
Title: Re: Today's workout?
Post by: miles on August 20, 2011, 09:07:43 am
Man seriously all the work you put in is not showing progression im afraid your just spinning your wheels   -\

Why does he need to progress? Maybe working out makes him feel good, keeps him healthy, and allows him to progress in other areas of his life.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 22, 2011, 09:24:02 pm
Quote
Wow thats impressive workouts you have SD! I guess you are no longer skinny.
Whats your diet?

Thanx! I eat what normally looks like a vegan diet, except for the meat. Everyone laughs when I say that, but what I mean is that I don't eat any breads or cheese or that sort of thing. If you HAVE to cook it to eat it, I don't eat it. I eat mostly fresh fruits, veggies, and meats. The fruits & veggies are typically raw, & most of the meats are raw (I love sashimi), though I sometimes sear meats on each side for a few seconds.

Quote
Man seriously all the work you put in is not showing progression im afraid your just spinning your wheels

Well, Miles put it well when he said: "Why does he need to progress? Maybe working out makes him feel good, keeps him healthy, and allows him to progress in other areas of his life."

My goal is to be, as I've said elsewhere, 100% physically, mentally, and emotionally available for my family, my friends, and my life. That said, "progression" must be carefully defined...but I'm certainly not at a stand-still.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 22, 2011, 11:01:55 pm
Monday:

TG warm-up
200 push-ups
250 bridges
300 sit-ups
200 squats

tabata:
   stair sprints
   squats
   static jog
lite weight/lite cardio
Title: Re: Today's workout?
Post by: SkinnyDevil on August 24, 2011, 12:07:32 am
Tuesday:

5 sets Total Gym
100 squats
300 calf raises
3 round shadow boxing
3 rounds heavy bag
500 stairs
lite cardio

Title: Re: Today's workout?
Post by: SkinnyDevil on August 24, 2011, 09:57:27 pm
Wednesday (8-24-11):

50 pull-ups
50 chin-ups
200 squats
400 calf raises
cardio
Title: Re: Today's workout?
Post by: SkinnyDevil on August 26, 2011, 12:12:24 am
Thursday:

TG warm-up
100 push-ups
200 sit-ups
200 squats
lite cardio
Title: Re: Today's workout?
Post by: Kane on August 26, 2011, 12:22:25 am
Thursday:

TG warm-up
100 push-ups
200 sit-ups
200 squats
lite cardio


How long does it take you to do a workout like this?  I've carved the 100 pushups down to 10 minutes, so I'm wondering approx. how long you allot yourself to get all of the above done?
Title: Re: Today's workout?
Post by: SkinnyDevil on August 27, 2011, 12:05:24 am
How long does it take you to do a workout like this?  I've carved the 100 pushups down to 10 minutes, so I'm wondering approx. how long you allot yourself to get all of the above done?

The body weight portion of my workouts typically take 12-15 minutes. Yesterday's cardio was about 20-25 minutes.

Friday (today):

50 pull-ups
50 chin-ups
150 squats
400 calf raises
lite weight
1 round heavy bag

tabata: stair sprints

Breakdown of today's workout was roughly: body-weight (12 minutes), lite weight (10 minutes), heavy bag (3 minutes), tabata (4 minutes)...for a total of 29 minutes. Straight thru, no rest (unless multiple rounds on the bag, which get 60 seconds between rounds).

In fairness, it actually took more like 32-33 minutes because of time in between...like getting from the heavy bag (outside) to the inside stairs for the tabata, for example.
Title: Re: Today's workout?
Post by: SkinnyDevil on August 29, 2011, 10:50:59 pm
Monday:

TG warm-up
150 push-ups
250 squats
300 sit-ups
25 pull-ups
25 chin-ups
200 calf raises
lite weight
(full body)

Hurt my hand doing shinai drills over the weekend, so no punching bag today...
Title: Re: Today's workout?
Post by: SkinnyDevil on August 31, 2011, 12:03:52 am
Tuesday:

10 sets Total Gym
200 squats
500 calf raises


Fingers still swollen.....
Title: Re: Today's workout?
Post by: SkinnyDevil on August 31, 2011, 10:41:09 pm
Wednesday:

75 pull-ups
75 chin-ups
150 squats
400 calf raises
light weight
(legs)

Sooo....getting kinda lonely 'round here. Certainly I'm not the only person working out?
Title: Re: Today's workout?
Post by: SkinnyDevil on September 03, 2011, 01:11:17 am
Friday:

50 pull-ups
50 chin-ups
100 push-ups
200 squats
300 sit-ups
1000 calf raises


BOOM!
Title: Re: Today's workout?
Post by: miles on September 03, 2011, 03:03:18 am
Swam ~2 miles down a river, with my stuff floating behind me in a sealed waterproof bag, tied to my waste with some cord, got out and made a fire to warm up.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 06, 2011, 12:59:40 am
2 miles? Rockin', Miles! I've never gone that far!

Monday:

TG warm-up
60 pulls
60 chins
200 squats
500 calf raises
100 push-ups
200 sit-ups
light weight


Feelin' good.....
Title: Re: Today's workout?
Post by: SkinnyDevil on September 06, 2011, 11:07:59 pm
Tuesday...very light:

5 sets Total Gym
100 squats
250 calf raises
lite shadow boxing
Title: Re: Today's workout?
Post by: KD on September 07, 2011, 07:32:27 am
Today:

Warmup: 750 k row

Skill: In 10 min Accumulate 3 min of L-sit time and BS warmup

Lift: EVERY MINUTE ON THE MINUTE for 10 ROUNDS:
Back Squat @ BW (160LB) x 5 = 50 full weighted squats

WORKOUT:
Run 800 meters then

4 Rounds of the couplet:
7 Hang Squat Cleans (95lb)
14 Ring Dips

then run another 800 meters

16:02


http://www.youtube.com/watch?v=EZ7y89mn6z8
Title: Re: Today's workout?
Post by: SkinnyDevil on September 08, 2011, 12:02:35 am
Rockin' work-out, KD!

Wednesday (9-7-11):

TG warm-up
50 pulls
50 chins
200 push-ups
300 sit-ups
400 squats
800 calf raises
light weight
(full body)

Fingers are a tad better. Maybe back to the heavy bag next week if I'm lucky.

OHHH.....100 squat a day challenge (fro mother thread)...I've logged 900 so far this month, so I'm just ahead of par.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 08, 2011, 11:34:23 pm
Thursday:

3 sets Total Gym
tabata:
   calf raises
   sit-ups
   squats
(200)

1100 squats so far this month (+300 for the month).
Title: Re: Today's workout?
Post by: SkinnyDevil on September 10, 2011, 12:26:31 am
Friday:

TG warm-up
50 pulls
50 chins
200 squats
400 calf raises
light weight


The weight work-out, though light, was particularly brutal. I'm gonna feel it tomorrow for sure!

1300 squats for the month....at +400 now.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 12, 2011, 11:57:36 pm
Monday:

5 sets Total Gym
50 pulls
50 chins
300 squats
750 calf raises


1600 squats this month (+400 for the month).
Title: Re: Today's workout?
Post by: SkinnyDevil on September 13, 2011, 10:32:43 pm
Tuesday:

50 chins
50 pulls
150 push-ups
200 sit-ups
400 squats
300 calf raises


2000 squats so far this month....putting me at +700 for the month!
Title: Re: Today's workout?
Post by: SkinnyDevil on September 14, 2011, 11:10:44 pm
Super-lite day.

3 set Total Gym
100 squats
200 calf raises


2100 squats for the month....
Title: Re: Today's workout?
Post by: KD on September 18, 2011, 11:24:04 pm

2000 squats so far this month....putting me at +700 for the month!

Damn!

http://www.youtube.com/watch?v=kDCxH88-9X8&feature=youtu.be


I've been doing alot of BW stuff outdoors and some CF. Ironically I think I'm about to go back to my Gold's gym to do some heavier lifts, and some stranger routines involving weights at high intensity. Overall I had a relaxing summer, didn't make alot of progress or care.

I did this the other day. looking to adapt some similar workouts.

2 Rounds: (just used 8 kg)
5 Turkish Get-ups Right Arm
5 Dead Hang Pull-ups
10 KB Swings Right Arm
5 Dead Hang Pull-ups
5 Turkish Get-ups Left Arm
5 Dead Hang Pull-ups
10 KB Swings Left Arm
5 Dead Hang Pull-ups

10:20

The turkish get ups are an awesome and challenging (for me) exercise. I don't have alot of locked out shoulder strength like with overhead squats or many kettlebell overhead work.

On the same day I did clean and jerks (just #115)
practiced extreme chest to bar/mucle ups on the bar, muscle ups on rings, crap pistols, and did about 6 rope climbs (25ft) some with just arms and no foot support/stopping with some other miscellaneous stuff.

I can now do 20+ one legged divebomber pushups, so i'm looking into some of this insanity for when I don't have a gym. I can't do the high rep body-weight thing...
http://www.youtube.com/watch?v=FkbUOcbxDjw&feature=related

"Excuse me for my whiteness"
Title: Re: Today's workout?
Post by: SkinnyDevil on September 19, 2011, 12:17:32 am
Awesome work-out! I'm gonna watch those vids now....

Been sick for a few days, so came back today VERY light:

TG warm-up
50 push-ups
100 sit-ups
100 squats
200 calf raises

2100 squats for the month.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 19, 2011, 11:21:13 pm
Monday....feeling a little better. Trying to knock the rust off without killing myself.

75 pull-ups
75 chin-ups
100 push-ups
200 sit-ups
400 squats
650 calf raises
lite shadow boxing


I'll try to hit the weights tomorrow. 2500 squats for the month.....
Title: Re: Today's workout?
Post by: KD on September 20, 2011, 12:00:16 am
the rust

ha
Title: Re: Today's workout?
Post by: SkinnyDevil on September 20, 2011, 11:26:17 pm
Tuesday:

5 sets Total Gym
100 squats
200 calf raises

tabata:[/i]
   stair sprints
   squats
(200+)
   static jog
shadow boxing


Total of 300 squats today plus 2500 this month...2800 for September (+800 for the month).
Title: Re: Today's workout?
Post by: KD on September 21, 2011, 01:22:25 am
knock the rust off



Total of 300 squats today plus 2500 this month...2800 for September (+800 for the month).

youre stainless steel dude.

---


Did another modified CF-like single weight workout

All exercises with a 41 lb dumbell:

-as many overhead squats and bicep curls to failure then:
back bridges x 10 x 3
after each - as many overhead squats and bicep curls to failure then:

dumbbell 'swings' with one arm x 10 x 3
after each - as many overhead squats and bicep curls to failure

pendlay-type row with the dumbbell to failure
---

I have it so the weight is a little heavy for me for the single arm OHS but its too light for the swings and curls.



Title: Re: Today's workout?
Post by: SkinnyDevil on September 21, 2011, 10:55:28 pm
What is a dumbell swing? Sounds like I might have to try it!

Wednesday:

300 push-ups
500 sit-ups
400 squats


That takes me to 3200 squats for the September (+1100 for the month).
Title: Re: Today's workout?
Post by: KD on September 22, 2011, 09:05:40 am
basically its a kettlebell swing using a dumbbell.



often its done with two hands..but you need to use a much heavier weight that way and doesn't work as well with a dumbbell. basically its like a shoulder raise..but it works more of your body and your legs by popping your hips. Its a great all around strength, mobility and cardio exercise.



http://www.youtube.com/watch?v=ktQO1vrLfsE

two hands

http://youtu.be/hvERPjkDeeE
Title: Re: Today's workout?
Post by: SkinnyDevil on September 22, 2011, 11:41:02 pm
Thursday:

5 sets Total Gym
30 pulls
30 chins
200 squats
400 calf raises


3400 squats for September....
Title: Re: Today's workout?
Post by: SkinnyDevil on September 24, 2011, 12:01:57 am
Friday:

75 pulls
75 chins
300 squats
600 calf raises


3700 squats for the month....
Title: Re: Today's workout?
Post by: KD on September 26, 2011, 03:31:18 am
another 'simple' dumbell routine


All exercises with a 41 lb dumbell:

-as many single arm overhead squats and bicep curls to failure on each arm then:
burpees : 15 x 3
after each set of burpees - as many single arm overhead squats and bicep curls to failure on each arm then:

dumbbell 'swings' with one arm x 15 x 3
after each set of swings - as many single arm overhead squats and bicep curls to failure on each arm




---

burpees tend to suck a bunch of energy..was panting through alot of this and had to take a few short breaks more than the usual
16 min.

did roughly 3-4 squats and 5-7 curls on each arm

---
 pullups and some high jumps would probably round this out as a great 'stay in shape' non-gym workout
Title: Re: Today's workout?
Post by: SkinnyDevil on September 26, 2011, 11:53:17 pm
Garden variety Monday:

50 pulls
50 chins
200 squats
400 calf raises


Gotta hit it harder tomorrow....but up to 3900 squats for the month!
Title: Re: Today's workout?
Post by: KD on September 27, 2011, 12:13:42 pm
earlier

burpees
one arm thrusters (front squat to overhead push press) - each arm - 41 lbs
skullcrusher - 41 lbs
dips - deep between chairs

3 rds, finishin with another round of burpees

total
100 burpees
15 thrusters each
30 skullcrusher
30 dips

didn't record - or make great time.


check out this maniac:
http://www.youtube.com/watch?v=np2UpsPF9k8&feature=youtu.be

The internet is super humbling when it comes to sizing up ones fitness. On a good day I might be able to get 50 in that time. doing 30 in a row to start this workout almost did me in.



these simple fast paced workouts are killing me lately. out of shape I guess.

mostly been doing this

http://www.youtube.com/watch?v=9WkkwUX6OWw&feature=youtu.be



Title: Re: Today's workout?
Post by: SkinnyDevil on September 27, 2011, 11:36:27 pm
Tuesday:

3 sets Total Gym
weight work
150 calf raises
100 squats

tabata:
   stair sprints
   calf raises
(400)
   squats (200)

Squat total today is 300, bringing my monthly total to 4200.

Title: Re: Today's workout?
Post by: KD on September 28, 2011, 06:29:11 am
even though yesterdays workout destroyed my triceps..I decided to sign back up after work today at my 'globo-gym' and get back at the heavy lifts

Warmup: Samson stretches, stuttered bodyweight squats, latteral jumps
Workout:

42" box jumps x 10
deadlift @ 225 x 10
zercher squat @ 155 x 10
overhead squat @ 85 - fizzled - 3 shitty ones maybe
overhead press @ 85 x 15
seated row (pully) 225 lbs x 5
12 close grip pullups
pully rope curls from the floor @ 100 lbs x 5
5 wide pullups

no rests

foam roll stretching

---

I took it easy on weight but my strength has clearly gone down in the last few months of doing more bodyweight and non powerliting exercise. Endurance and muscular endurance seemed to be going up for awhile... but seems to have gone down with increasing summer fruits and attemps at eating starchy carbs a few times a month. i.e. carb cycling...not that I ever ate enough that would have even theoretically made much of a difference.
Title: Re: Today's workout?
Post by: SkinnyDevil on September 28, 2011, 11:23:58 pm
Damn, KD...you're making me work harder!

Wednesday:

Did "pyramid" sets...

50 pulls (2-3-4-5-6-7-6-5-4-3-2...+ extra 3 to round 'em off)
50 chins (as above)
135 squats (10 thru 15)
300 calf raises (25 thru 30)
   then (also pyramids)...
135 push-ups
135 squats
300 sit-ups


Total of 270 squats, so I did an extra 30 to round it off at 300.

4500 squats for the month (+1700 for September!).
Title: Re: Today's workout?
Post by: KD on September 29, 2011, 08:07:23 am
Damn, KD...you're making me work harder!

well, good.



Did "pyramid" sets...



yeah these are rough, physically and psychologically. I'll give it a try now that I have access to a bar again. might crap out by that second 6
Title: Re: Today's workout?
Post by: SkinnyDevil on September 29, 2011, 11:24:41 pm
Thursday....

No real workout today, just warmed up doing a coupla sets on the TG, some calfs, & 100 squats.

BUT that takes me up to 4600 squats for September.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 01, 2011, 01:21:42 am
Friday:

50 pulls
50 chins
200 squats
300 calf raises
weight work


That's it for the month.

4800 squats for September (+1800 for the month).
Title: Re: Today's workout?
Post by: KD on October 01, 2011, 05:39:23 am
did a very gym-y workout..only had 20 minutes or so before I had to head out

- lots of bear crawl..as much as I could do, up, back side and side
- bench!
[decline]
95x5, 5, 195 x 5, 245 x 5

- wide chest flies (machine): 205, 5 x 225, 1 x 240
- weighted dips [60 lbs]: 9, rest for a few sec then  x 5

- [front squat @ 90lb x 10 + skullcrusher @ 50lb x 10 ] x 2
- triceps pulldown

actually not too shabby considering I havn't done bench once in 4 months
Title: Re: Today's workout?
Post by: SkinnyDevil on October 03, 2011, 11:25:01 pm
First Monday of OCTOBER! We need a new monthly challenge (I'll post in another thread):

75 pull-ups
75 chin-ups
200 squats
400 calf raises
light weight work
light shadow boxing
Title: Re: Today's workout?
Post by: KD on October 04, 2011, 06:17:12 am
warmup:
spidermans till ~ failure
42" box jump x 10

---
deadlift 225lb x 5, 275lb x 3, 295lb x 1
dead hang pull ups - 15
zercher squat 155lb x 10
chins (close) 12
bicep curls with strait bar 90lbs x 8
thrusters (front squat to push press) - @ 90lb x 10
split rope curls from the floor, 85# plates x 7

---

no stops other than some breaks in between the deads





Title: Re: Today's workout?
Post by: SkinnyDevil on October 04, 2011, 11:30:12 pm
You're killing me, KD! I'm gonna have to find a gym to add some serious weight....

Tuesday:

TG warm-up
tabata:
   squats
   sit-ups
   calf raises
   leg lifts
   stair sprints
TG cool-down
shadow box


Time to eat......
Title: Re: Today's workout?
Post by: KD on October 05, 2011, 12:22:50 am
if you have the space you might just snag a Olympic barbell and some plates.

My gym lowered its cost pretty low and I enjoy the roaming room..and being able to use a few random things here and there.

Eventually though a little garage by a beach with a barbell and pullup bar would pretty much do the trick for me.
Title: Re: Today's workout?
Post by: KD on October 06, 2011, 06:28:02 am
today:

bear crawl up down left right to failure (leg muscles got a little tight)

- 8 dips @ 75 lbs
- 5 pullups @ 75 lbs (believe this is a PR actually)
- chest flies standing up with the machine (8) out of 15? whatever that means
- 12 chins
- flat bench just 165 lb x 10,
- flat bench 105 lb x 20 throwing the bar up and catching slightly.
- split rope pulley from the floor 85 lbs x 6
- spidermans to falure
- 42 " box jumps x 8

fairly rapid pace

then - turkish get-up 5 in each arm with just 8 kg kettle-bell. just a brutal exercise to finish off.

you'll love this one SD. really! Pretty sure this one won't work well with a dumbell considering the motion...but a cheap small kettlebell should kick enough ass.

http://www.youtube.com/watch?v=uGRBvom4Zrw

stretch: foam roll and close grip pushup slow stretching on the roller
Title: Re: Today's workout?
Post by: SkinnyDevil on October 07, 2011, 12:28:01 am
Ran out of time for a big work-out. Have to do double duty tomorrow.

Thursday:

50 pulls
50 chins
150 squats
300 calf raises


Outta here.........
Title: Re: Today's workout?
Post by: SkinnyDevil on October 08, 2011, 12:22:38 am
Friday:

TG warm-up
weight work
(full body...lotsa reps!)

Off to cut grass & till over garden....
Title: Re: Today's workout?
Post by: SkinnyDevil on October 10, 2011, 10:42:08 pm
Monday:

TG warm-up
30 pulls
30 chins
100 squats
200 calf raises
weight work


Boom, boom, boom......
Title: Re: Today's workout?
Post by: SkinnyDevil on October 12, 2011, 12:29:43 am
Added to above post...Monday evening:

30 chins
30 pulls


Tuesday:

3 rounds Total Gym
tabata:
   TG bicep/tricep combo
   sit-ups
   TG rows/reverse fly combo
   stair sprints


Trying to sneak in at least brief afternoon/evening workouts this month.
Title: Re: Today's workout?
Post by: KD on October 12, 2011, 09:39:19 am
Its been great weather and I tried to do some 'paleo' workouts yesterday.

I landed right on my back jumping from a low rock to a high rock and then back to the low (small) rock of which I promtly slipped with my tennis shoes and then dropped parallel right on it.

anyway..took it easy back at the gym today

biked 5 miles
light clean and jerk x 10; press x5
pullups
500 m row
rope pulldown: 5 minutes on hardest setting
double dutch with the 50 ft big diameter rope
pullups
light clean and jerk x 10; press x5
Title: Re: Today's workout?
Post by: SkinnyDevil on October 12, 2011, 11:30:29 pm
OUCH!!!!!!!!

That looks painful, man!

Wednesday:

25 pulls
25 chins
100 squats
200 calf raises
weight work


Hand is almost OK enough to get back to the punching bag.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 13, 2011, 11:18:33 pm
Gotta add to yesterdays work-out....I came in and did a brief evening work-out.

50 pulls
50 chins


No workout today....taking a day off.
Title: Re: Today's workout?
Post by: KD on October 15, 2011, 12:28:24 am
still sorta doing a mixed low-weight workout. healing pretty fast though.

yesterday:

bear crawl (up down left right)
no bench..
70 lb weighted dips x 10 (PR on reps I think)
pulley flies
sitting flies 210 lbs x 5
tricep pulley pull down with split rope @ 70 x 10
10 slow negative pullups
front squat @ 110 lbs x 15
heavy bag punching
handstand pushups x 5
20 bw 'air' squats
Title: Re: Today's workout?
Post by: SkinnyDevil on October 15, 2011, 02:13:28 am
Friday...average work-out. Decided not to push too hard cuz I gotta mow, play tennis, & take the wife dancing.

50 pulls
50 chins
200 squats
500 calf raises
light weight work


Hope that back is healing up, KD!
Title: Re: Today's workout?
Post by: SkinnyDevil on October 17, 2011, 10:35:36 pm
Monday.....

60 pulls
60 chins
200 squats
600 calf raises
weight work


Thinking about a fast soon.....
Title: Re: Today's workout?
Post by: KD on October 18, 2011, 08:56:01 am
thanks

it didn't seem to do significant internal damage. Some bruising on the outer muscle and spine maybe. Don't have that much fat to make a cushy fall so either I got lucky or somehow my reflexes or build have done me some non-cosmetic and functional good. heh heh.

I had scarring on my arms too that is almost gone in a week.

fun:
spiderman stretches
10 box jumps @ 42"
10 deadlifts at 225 lb
1 powerclean and 7 front squats @135lb
8 overhead squats at 65 lb
15 closegrip sidewaygrip pullups
7 split rope pully curls from the floor @ 95 lb plates
5 minutes perpetual rope pulldown @ hardest setting
15 2-hand kettlebell swings @ 20 kg
foam roll and backbridges
Title: Re: Today's workout?
Post by: SkinnyDevil on October 19, 2011, 01:45:15 am
Tuesday:

TG warm-up
tabata:
   stair sprints
   sit-ups
   TB combo
   calf raises
   sit-ups


I'm gonna try to sneak in some push-ups later today....about 100 push-ups and maybe some squats.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 19, 2011, 11:46:07 pm
Tuesday evening:

100 push-ups
100 squats
stretches


Wednesday:

TG warm-up
200 push-ups
400 sit-ups
200 squats
400 calf raises
lite cardio


Adding stretches & such back into the work-out....Tibetan Rites and junan taiso....
Title: Re: Today's workout?
Post by: KD on October 21, 2011, 04:17:29 am
ok ok my strength has gone somewhat down...still kickin' it tho

5 @ 205 lb flat bench
10 @ 105 lb incline
10 @ 90 lb overhead press
10 pulley flies @ some heavyplates or other. immediately after (still burned):
5 pulley flies sitting down @ 200 lb, 5 more right after @ 150
10 front squat @ 110 lb
10 overhead squat with 45 lb bar
10 @ 75 lb split-rope pulldown
15 @ 335 lb standing calf press
15@ 26 kg kettlebell swings

2 sets foam rolling [side, back, front legs] with 20 close grip pushups each while doing the front legs.
heavy bag punching

didn't catch the time..but got through it pretty quick (<15 min). Wasn't even much up for heavy activity today. Seemed to get close to the AV nighttime record last eve if one catches my drift.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 22, 2011, 02:46:50 am
Friday:

work-out #1:

TG warm-up
light weight work


35 minutes

work-out #2:

50 pulls
50 chins
100 squats
400 calf raises

Title: Re: Today's workout?
Post by: SkinnyDevil on October 24, 2011, 11:33:48 pm
Monday.....the day AFTER my 47th birthday:

TG warm-up
50 pulls
50 chins
200 squats
400 calf raises
weight work
(total boy...focus on shrugs & calves)
2 rounds heavy bag

Finally back to the heavy bag after hand injury. No problems at all - feelin' GOOD!

Off to eat and play guitar!!!!

(http://3.bp.blogspot.com/-RctLqZ9WMos/TqWEwtqGjEI/AAAAAAAAALg/4VMQO96Azag/s1600/248171_1822705522111_1074410640_31605396_8073565_n.jpg)
Title: Re: Today's workout?
Post by: SkinnyDevil on October 26, 2011, 12:47:49 am
Tuesday:

TG warm-up
150 push-ups
250 sit-ups
500 calf raises
3 rounds heavy bag

tabata:
   stair sprints
   sit-ups
(180)
   calf raises (400)

Total of 430 sit-ups and  900 calf raises. Now eating salad (shredded cabbage & carrots & avocado) and beef tataki.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 26, 2011, 10:37:00 pm
Yesterday evening:

250 push-ups
100 squats


Push-up squat combo done in tabata fashion, then the remainder of push-ups were done via pyramid. Monday totals include 400 push-ups.

Wednesday:

75 pulls
75 chins
150 squats
450 calf raises


 Feelin' good...........
Title: Re: Today's workout?
Post by: KD on October 27, 2011, 06:17:40 am
Monday:

bear crawl - up down left right.
7 power cleans @ 135
10 deadlifts @ 225
7 power cleans @ 135
7 overhead squats @ 65 lb, 3 @ 45 lb
15 deadhang wide grip pullups
7 seated rows @ 225 lb.
10 ez-bar curls over curl-bench @ 80 lbs
25 kettlebell swing @ 28 kg
foam roll

Wednesday:

bear crawl - up down left right.
9 x bench@185
6 x bench@ 205 [going backwards here ....]
7 x overhead press/pushpress @115
9 x sit down chest flies @205 lb
10 x russian step ups 22 kg (each arm) [5 up on each leg]
10 x box jumps @ 36"
heavy bag (punch)
10 x standing chest flies @ '9' plates
9 x rope tri puldowns @ 72 lb plates.
10 x turkish get-ups 10 kg [5 up on each leg]
10 x russian step ups 22 kg (each arm) [5 up on each leg]
20 boxjumps @ 24
foam roll/foam roll on front legs with hands touching pushups
no rests. boy those step ups and getups are draining.

Title: Re: Today's workout?
Post by: KD on October 27, 2011, 06:29:00 am

Finally back to the heavy bag after hand injury. No problems at all - feelin' GOOD!

Off to eat and play guitar!!!!

(http://3.bp.blogspot.com/-RctLqZ9WMos/TqWEwtqGjEI/AAAAAAAAALg/4VMQO96Azag/s1600/248171_1822705522111_1074410640_31605396_8073565_n.jpg)

Awesome. I didn't know your injury prevented you from playing. If so, glad that is finally fixed up.

---

I didnt participate in your 'challange'  post, but I think i'm going to set some workout goals. I finally am able to hit the power cleans with two 45 plates (135 lbs). I'm going to try to work up my overhead press to the same weight so I can do a fast circuit of deadlifts (2:45s or 225lb), then take off the two plates and do cleans, press, thursters, front squat..finishing with pullups or something. all in the same setup with around 10-15 reps or so. When I can do that...i'll have my first workout video  O0


the real challenge will be press. seems to be a difficult exercise to get much gains on. even just that extra 20 lbs...
Title: Re: Today's workout?
Post by: SkinnyDevil on October 28, 2011, 12:06:44 am
Awesome. I didn't know your injury prevented you from playing. If so, glad that is finally fixed up.

No, no - it didn't stop me from playing guitar, it stopped me from hitting my punching bag. I'd be in real trouble if I couldn't play guitar (other than music, I'm not qualified to do much).

Waiting on the vid!!!!

Thursday:

3 sets Total Gym
200 push-ups
200 sit-ups
200 squats
weight work
(total body...25 minutes)

About 40 minutes total...no breaks at all.
Title: Re: Today's workout?
Post by: SkinnyDevil on October 28, 2011, 10:42:35 pm
Friday quickie....

50 pulls
50 chins
200 squats
300 calf raises


Outta here......
Title: Re: Today's workout?
Post by: SkinnyDevil on October 31, 2011, 10:03:53 pm
Monday...HAPPY HALLOWEEN!!!

75 pulls
75 chins
200 squats
500 calf raises
light weight
5 rounds heavy bag


About 45 minutes. Now......turkey & lettuce!
Title: Re: Today's workout?
Post by: billy4184 on November 01, 2011, 02:21:54 pm
Hi,
My workout is usually pretty much the same every time.

50 pushups
max pullups (14)
max handstand pushups (5)
1 minute rest
max pullups (12)
max handstand pushups (4)

30 situps
30 twisting crunches (30 each side)
30 side bends (30 each side)

Lots of running

Wrist is a bit buggered right now so no handstand pushups right now. I'm keen to start trying a lot of variations of exercises over the next while.
SkinnyDevil, whats your max pullups when rested? My current goal is 20.

Cheers
Title: Re: Today's workout?
Post by: SkinnyDevil on November 01, 2011, 11:49:41 pm
Rockin' work-out, man!

SkinnyDevil, whats your max pullups when rested? My current goal is 20.


Tops for me is 41 pulls and 40 chins. But that was a few years back (I tried to do 44 on my 44th birthday, but not only fell short a few chins, but my form was pretty dismal).

My form is cleaned up quite a bit, but the most I've done this year in a single stretch is about 25 during a face-to-face pull-up challenge.
Title: Re: Today's workout?
Post by: billy4184 on November 02, 2011, 08:51:34 am
Quote
My form is cleaned up quite a bit, but the most I've done this year in a single stretch is about 25 during a face-to-face pull-up challenge
Nice!
I always go down til my arms are straight and then put my chin over at the top.
Have you tried the handstand pushup? I can't balance (yet) so I just kick up against a wall...
Title: Re: Today's workout?
Post by: SkinnyDevil on November 02, 2011, 11:30:30 pm
Fell Monday evening & thought I broke my forearm...but luckily not! Still sore, but by Tueasday evening the workout was....

200 push-ups
100 sit-ups
200 squats
200 fighter squats


Wednesday:

75 pull-ups
75 chin-ups
200 push-ups
300 sit-ups
300 squats
500 calf raises


Gonna try to sneak in another 100 push-ups today, but......
Title: Re: Today's workout?
Post by: Max on November 03, 2011, 02:05:36 am
Monday:
Iyengar Yoga 1.5 hrs
Pavel Super Joints (Joint mobility exercises) 50min
Escogue Method of health through motion exercises 1.5hrs
Walk outside 1.5hrs

Tuesday:
Same as Monday, but without yoga.

Today:
Iyengar Yoga.
More to come.

Goal is to become posturally and structurally sound, and experience pain relief.  Then start doing serious exercises.
Title: Re: Today's workout?
Post by: KD on November 03, 2011, 07:05:06 am
Sounds like good thinkin Max.

---


Tried a variation on my powerlifting fast circuit thing last week. One could say it was a failure but I think I can work up to where I want. Could have been just a low day. I try again this Friday...

- 4 x 35 plates: 185 lb (deficit) deadlifts x 12
- power clean 2 x 35 lb plates: 105 lb (deficit) power cleans x 10
- (started to waver here, knew I could not go strait into press, skipped to the next thing)
- from clean position (same weight) front squat x 10
rest (had to, maybe 1 minute)
- 12 pullups
short rest
- 1 power clean + 5 push press (same weight)
- 1 power clean + 5 thruster [front squat to push press] (same weight)
- curls (same weight) x 5

- pulley curls single arm
- calf raise 355 lb x 15
- kettlebell swing 28 kg x 15
-foam roll

just doing deadlifts with the tinier weights does seem to make a difference, particularly with higher volume. crossfit has those big rubber plates that are all the same size regardless of weight. Might have to try with those or go heavier with less expectation for reps.

on vacation...

today

- decline @ 195 x 8  [ bench still a little weak]
- dips + 90 lbs x 6 [think this is def a PR for reps]
- standing press @ 100 lbs x 5 ; hang -> thrusters (squat to push press) x 5
- half a minute rest then front squat 10 x 100 lb
- sitting chest flies 210 lbs x 7!
- standing flies @ '7' plates x 10; 20 burpees; standing flies @ '7' plates x 10
- half a minute rest then front squat 10 x 100 lb
- perpetual rope pulldown 3 min with 20 air squats in between
- split rope pulldown
- russian step up (24" !) (5 each leg) with 16 kg in each hand
- foam roll
- russian step up (24" !) (5 each leg) with 16 kg in each hand
- foam roll






Title: Re: Today's workout?
Post by: HIT_it_RAW on November 03, 2011, 05:28:06 pm
Leg extension          15 x 135Kg
Squat                         12 x 120 Kg
Leg press                    9 x 380 Kg
Calf raises                   8 x 150 kg
Machine Pullovers    8 x 130 kg
Puldown                    8 x 120 kg
Machine Flyes            7 x 100 kg
Standing press           9 x 70kg
Barbell Shrugs           10 x 120 kg
Triceps ext dumbell  7 x 35 kg
Biceps machine          8 x 60 kg
Deadlift                      10 x 130 kg

total time 26 mins
Title: Re: Today's workout?
Post by: SkinnyDevil on November 05, 2011, 12:53:32 pm
Rockin' work-outs, guys!

Thursday very light:

5 sets Total Gym
100 push-ups
100 sit-ups
100 squats


Friday pretty light also:

75 pulls
75 chins
200 squats


Been busy, busy, busy.....

At 500 push-ups for the month (the challenge is average of 100 per day for 30 days, so I'm only breaking even right now).
Title: Re: Today's workout?
Post by: KD on November 06, 2011, 03:27:41 am
I think I finally learned my lesson in regard to strapping massive plates to my skinny waist. back has been all fucked since Thurs but seems to be close to healed today. I hardly ever get hurt but I can almost always trace it back to a day I use this stupid dangling weight belt. Going over 100 lbs added to BW, my strength has apparently gone over capacity to what my frame allows safely, unless I start to distribute better with a vest/backpack or buy a more ergonomic belt to what hangs around the gym.

Worked out today but avoided my circuit for obvious reasons. Tried something different

100 box jumps @ 24" [lower than usual - higher reps] - painful foam rolling in between
12 super wide pullups
5 split rope curls from floor - 90 lb plates x 3 rds with 2 more rds pullups [different grips]
30 russian step ups @ 18" [lower than usual - higher reps]  - with 16 kg kettle-bells each with as many shrugs and curls afterward. - painful foam rolling in between
12 russian step ups @ 24" - painful foam rolling in between

feel like I've left something out...but the jumps were hard today. Not staying in shape apparently.
Title: Re: Today's workout?
Post by: HIT_it_RAW on November 06, 2011, 05:43:48 am
kd if those heavy dips give you problems you could pre-exhaust  your pecs with flies or so and than immediatly do your dips. This will allow you to use much less weight on the dips and still fail on the same rep count. Will also make you fail on both the pecs and triceps instead of just on the (weaker) triceps.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 08, 2011, 12:12:38 am
Finally back at it "full time", though the arm injury isn't as healed as I thought. Had to quit pulls & chins...the aching pain is rather constant.

Monday:

30 pulls
30 chins
300 squats
500 calf raises
355 push-ups

tabata:
   stair sprints
   sit-ups
   squats
(160)
   sit-ups
   stair sprints


The push-ups were split into 2 groups - regular sets (150) pre-tabata and a pyramid set (5 to 15 to 5 = 205) post-tabata. I thought the pyramid set was gonna kill me.....

No punching bag or weights until this arm feels better.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 09, 2011, 12:01:51 am
Tuesday:

TG warm-up
150 push-ups
350 squats
450 sit-ups

tabata:
   stair sprints
   sit-ups
   calf raises
shadow box cool-down


At 1005 push-ups for the month (plus 205).
Title: Re: Today's workout?
Post by: HIT_it_RAW on November 09, 2011, 04:22:38 pm
Finally back at it "full time", though the arm injury isn't as healed as I thought. Had to quit pulls & chins...the aching pain is rather constant.
Dont yo think the shear volume of your workouts is preventing your injury from healing fully? I mean a thousand push ups this month, when had it time to heal? I would try to limit your workouts to 2x a week. Short intense session to boost metabolism and speed up recovery and than use the rest of the week to actually heal. Good luck!
Title: Re: Today's workout?
Post by: SkinnyDevil on November 09, 2011, 11:54:16 pm
Dont yo think the shear volume of your workouts is preventing your injury from healing fully? I mean a thousand push ups this month, when had it time to heal? I would try to limit your workouts to 2x a week. Short intense session to boost metabolism and speed up recovery and than use the rest of the week to actually heal. Good luck!

2x per week? No way!

But you may be right in that I should stop (or at least minimize) any exercise that includes my arms for a few weeks.

I shoulda read that before today's work-out.....

505 push-ups
200 squats
800 calf raises


205 of the push-ups were pyramid sets. Total for this month's challenge: 1510 (up 610 for the month).
Title: Re: Today's workout?
Post by: HIT_it_RAW on November 10, 2011, 02:10:28 am
2x per week? No way!
But you may be right in that I should stop (or at least minimize) any exercise that includes my arms for a few weeks.
Yeah I thought you would say something like that. But remember the body is one whole unit and recovery is a system-wide progress. All effort/nutrients used for recovering from say squats cannot be used to heal your injury. Therefore I would rest the entire body as a whole so energy and nutrients become available for complete recovery. It is very well possible that your body gives recovery from exercise a higher priority then complete recovery of your injury. In that case as long as you keep asking your body to do higher priority recovery all the time your injury never gets any...
Quote
I shoulda read that before today's work-out.....

505 push-ups
ouch!
Title: Re: Today's workout?
Post by: SkinnyDevil on November 11, 2011, 12:06:45 am
Took it a lot easier today (Thursday):

100 push-ups
25 pulls
25 chins
200 squats
200 calf raises

tabata:
     squats

1610 push-ups for the month.
Title: Re: Today's workout?
Post by: KD on November 11, 2011, 06:12:50 am
sort of low after work so just did light, but came through pretty good.

- cleans: 45 lb x 10
- alternating spidermans
- cleans 95 lbs x 10 x 2
- 20 consec pullups (wide)
- cleans 95 lbs x 5
- front squat (95 lb) x 5,5 thrusters, 5 front squats
- 10 pullups
- overhead press 95 lb x 12
- calf raise maxed out (400 lb) x 15
- tired: handstand pushups: 5,4
Title: Re: Today's workout?
Post by: SkinnyDevil on November 12, 2011, 02:52:58 am
Friday quickie....

5 sets Total Gym
100 push-ups
300 squats
500 calf raises


1710 push-ups for the month.....
Title: Re: Today's workout?
Post by: KD on November 15, 2011, 09:22:53 am
I did the thing HIT suggested with switching dips later on at lesser weight to avoid belts. had no time to w/o today, but seems to do the trick. I don't like going too heavy with dumbells on my feet so I might try throwing stuff in the backpack or a combination next time.

bear crawls
20 burpees
chest flies standing x 8
chest flies sitting 205 lbs x 7
dips with 50 lbs at feet x 15. [I don't like tucking the weight up so after each dip It hits the ground and I have to start over artifically hunched down. It makes it harder in some ways but not full motion.]
split rope pulldown @ 75 x 10
5 front squats, 5 thrusters, 5 front squats @ 100 lbs

forgot to post to my last workout, was sorta similar to the last.

---

here is some pretty amazing free-form stuff I came across:

Break ton Neck (http://vimeo.com/30619461)

[summary: basically yoga and gymnastics at unreal proportions. ah n/m thought vimeo doesn't post here and had to link]
Title: Re: Today's workout?
Post by: KD on November 16, 2011, 08:56:49 am
20 consec pulups
10 deadlifts @ 225 lbs
10 deadlifts @ 225
5 powerclean @ 135 lbs
10 pullups (close grip)
12 ez bar curls on arm rest @ 80 lbs
5 split rope curl form the floor @ 95 lbs
10 russian step ups with 16 kg in each hand
5 curls with same weight following
10 russian step ups with 16 kg in each hand
5 curls with same weight following
10 russian step ups with 16 kg in each hand
5 curls with same weight following
20 boxjumps @ 24"
Title: Re: Today's workout?
Post by: SkinnyDevil on November 16, 2011, 09:22:14 pm
Awesome video & brutal work-outs, KD!

Monday:

75 pulls
75 chins
200 push-ups
200 squats
300 calf raises


Tuesday:

500 push-ups
500 squats


Brings me up to 2410 push-ups for the month (only 600 to go to meet 3000 goal for November).
Title: Re: Today's workout?
Post by: SkinnyDevil on November 16, 2011, 11:05:24 pm
Wednesday quickie:

25 pulls
25 chins
100 squats
200 calf raises


Hoping for an evening work-out, too.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 17, 2011, 09:02:56 pm
My Wednesday evening workout was just a quick 200 push-ups, bringing my monthly total to...2610.

Probably won't get a workout in today due to crazy schedule........
Title: Re: Today's workout?
Post by: KD on November 20, 2011, 04:27:21 am
Awesome video & brutal work-outs, KD!

thank ya

yesterday:

decline bench:
195 x 5
245 x 3
265 x 1
195 x 8
105 x 20+? (going fast pace to fail)

bear crawls
[standing flys x 7 , heavy bag punch] x 3
bear crawls
sitting flies 205 x 7
bear crawls
overhead press 100 lbs x 7
calf raise 400 lbs x 20 (owwey)
24 kg (each!) x 10 step ups
20 box jumps

today:

~10 pullups after each round of both:

3 x [225 lbs x 10  deadlift ]

3 x [45 lb x 10 overhead squat ]

30 kettlebell swings

lots of foam roll

back wasn't feeling it after those deadlifts, quit early.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 22, 2011, 01:00:13 am
Life was so crazy that I missed having a meaningful work-out on Thursday, Friday, Saturday, and Sunday (all I managed was a few pull-ups here, a few push-ups there). Uggghhh!

Monday:

100 pull-ups
100 chin-ups
250 push-ups
200 sit-ups
250 squats
400 calf raises


Ran out of time to do weights or the heavy bag or tabata.....but I'm at 2860 push-ups for the month (only 140 to go).
Title: Re: Today's workout?
Post by: SkinnyDevil on November 23, 2011, 12:10:40 am
Tuesday:

3 rounds Total Gym
200 push-ups
200 sit-ups
300 squats
200 calf raises
3 rounds heavy bag

tabata:
   stair sprints
   sit-ups


3060 push-ups for the month (so far) out of 3000 target.
Title: Re: Today's workout?
Post by: KD on November 23, 2011, 07:24:16 am
3060 push-ups for the month (so far) out of 3000 target.

ah well, looks like you missed your target again. :)

Today:

110 Medicine Ball Slams *
decline bench: 245 x 3, 265 x 1, 275 x 1, 285 lbs  x 1, 195 x 8
flys: 205 lbs x 7, x 5, x 4 ( with 3 x 20 air squats in between)
Dips + 50 lbs x 15
110 Kettlebell Swings (20 kg) *
foam roll.

*I robbed two full 7,6,5 sets from below Series B:
- supposedly used by Jason Momoa for the new Conan the Barbarian. (don't know how factual this is)

Workout Series A

Exercise1: Squats
Exercise 2: Deadlifts
Exercise 3: Jump Squats

Workout Series B

Exercise 1: Medicine Ball Slams
Stand holding a medicine above your head with straight arms, your knees slightly bent and your feet facing forward.  Keeping your back as straight as possible bend forward and using your core strength throw the ball into the floor in front of your feet, before retrieving the ball form the floor and raising it above your head to start again.

Exercise 2: Kettlebell Swing
Exercise 3: Burpees

and i quote:

Jason Momoa adopted a workout which targeted less exercises but aimed to do more sets of reps with very little rest between sets and exercises, so that he would build muscle but stay agile and quick at the same time. If done correctly the Jason Momoa workout will last for approximately 30 minutes in which time you will have completed 330 repetitions of three different exercises.

The workout consists of two different series of exercises which can be completed on alternate days or following each other if you are feeling particularily dedicated, each series will last for 30 minutes and should be tackled in patterns of 7 then 6 then 5 sets and repetitions. Start with 7 sets of 7 repetitions of exercise 1 resting between each set for only 7 seconds, once you have completed all 7 rest for 1 minute and then repeat exercise 1 with 6 sets of 6 repetitions with just 6 seconds of rest between sets and then following another minutes rest 5 sets of 5 repetitions with 5 seconds rest between sets. Once you have completed the sets of 7, 6 and 5 rest for a further minute before repeating the pattern for exercise 2 and then 3. By keeping rest to a minimum between sets cardio is increased making this a muscle building and cardio intensive workout.


http://www.celebrityworkoutdiets.com/jason-momoa-workout-and-diet-for-conan/ (http://www.celebrityworkoutdiets.com/jason-momoa-workout-and-diet-for-conan/)

6 weeks of this and pounding chicken breast (as per usual with these guys) put on 25 lbs of muscle. discuss.

---

I really like the med ball throw. Didn't seem super hard but have a feeling it worked me over good. The swings at 20 kg were brutal. I had a hard time even holding the weight during the rests at the end.but made it through. Didn't even TRY with burpees. any more than 30 burpees in a row and I'm toast. Broken up would be easier to do more but I don't think seven seconds is enough there. anyone who can do all 110 I'd say is a barbarian.  Kicking ass on the bench again though it seems..finally.

Title: Re: Today's workout?
Post by: SkinnyDevil on November 24, 2011, 10:53:46 am
ah well, looks like you missed your target again. :)

Hahaha!!!

Quote
Jason Momoa adopted a workout which targeted less exercises but aimed to do more sets of reps with very little rest between sets and exercises, so that he would build muscle but stay agile and quick at the same time. If done correctly the Jason Momoa workout will last for approximately 30 minutes in which time you will have completed 330 repetitions of three different exercises.

Interesting....

I didn;t get an actual work-out today, but managed to knock down

100 pulls
100 chins
100 push-ups
Title: Re: Today's workout?
Post by: SkinnyDevil on November 26, 2011, 03:16:32 am
After a Thanksgiving of eating salad, raw cranberry sauce (I make it with raw cranberries & whipped fresh pineapple), and smoked turkey.....

Friday:
morning:

TG warm-up
weight work
(total body)
200 push-ups
200 sit-ups
400 calf raises
5 rounds heavy bag


evening:

60 pulls
60 chins
100 squats
100 calf raises


3360 push-ups for the month....
Title: Re: Today's workout?
Post by: SkinnyDevil on November 28, 2011, 11:36:46 pm
Monday:

Weight work (total body)
50 pulls
50 chins
240 push-ups
200 sit-ups
1000 calf raises
1 round heavy bag
(hey - 45 degrees and raining!)

That puts me at 3600 push-ups for the month.
Title: Re: Today's workout?
Post by: SkinnyDevil on November 30, 2011, 01:05:04 am
Monday evening:

50 pull-ups
50 chin-ups
100 push-ups


Tuesday:

3 sets Total Gym
600 push-ups
200 calf raises
200 sit-ups
300 squats


Hoping to squeeze in 400 more push-ups today for a one-day total of 1000.

4300 push-ups so far this month with one day to go.....
Title: Re: Today's workout?
Post by: SkinnyDevil on November 30, 2011, 11:50:01 pm
Tuesday evening I managed 400 more push-ups...for a total of 1000 push-ups on Tuesday and 4700 for November!

Wednesday...taking it easy:

30 pulls
30 chins
100 push-ups
100 sit-ups
100 squats
200 calf raises
3 rounds heavy bag


Push-up total for November challenge: 4800 push-ups
Title: Re: Today's workout?
Post by: KD on December 01, 2011, 04:31:55 am
Wednesday...taking it easy:
[....]

Push-up total for November challenge: 4800 push-ups


sure, sounds real easy peasy!

mon:

8 cleans at 135 [PR]
15 deadlift @ 225 lb (hard after cleans)
7x7; thrusters with bar (45 lb) = 49 with 7 seconds rest
3x:
10 x overhead squat @ 45lb
spine twist with 45 lb plate
3x:
10 x 28 kg russian step ups

sat:

20 deadhang
7x7,-6x6 (50 lb) press
7x7,-6x6 (50 lb) front squat
7x7 (50 lb) curls
pulley curls single arm 40 lbs
7x7,-6x6 (50 lb) thrusters
10 deadhang
10 deadhang

---
Seem to finally getting stronger and fitter again. i ran over a mile (out of necessity) the other day and did some forefront running with thin moccasins. I've never been much of a mid-distance runner and I just booked it the whole way. probably can run a few k at a fairly high speed. Going to run on a track soon to test it out.
Title: Re: Today's workout?
Post by: achillezzz on December 01, 2011, 06:29:43 am
Kd you workout once every 10days?
Title: Re: Today's workout?
Post by: SkinnyDevil on December 02, 2011, 12:04:14 am
Thursday:

TG warm-up
weight work
(total body)

Spent about 30 minutes on weights today.

Gotta get back on some tabata & such tomorrow.....
Title: Re: Today's workout?
Post by: KD on December 02, 2011, 12:25:00 am
Kd you workout once every 10days?

hey,

no,  just not posting all my workouts, also I just posted this Monday and last Saturday if that was confusing.

I'm at the gym at least three days a week.

Probably start doing cf again soon and maybe quitting the gym. Just moved so I didn't workout since Monday, but going today after work. I'm going to try to get a barbell and workout in the snow this winter!

also excited to try out this running thing.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 03, 2011, 10:28:38 pm
Missed Friday (studio all day)...

Saturday:

3 sets Total Gym
30 pull-ups
30 chin-ups
100 squats
300 calf raises


Gotta run......
Title: Re: Today's workout?
Post by: KD on December 03, 2011, 11:15:49 pm
Thurs:

- standing chest flies (80 lbs on each arm)
- bear running (up down left right) [usually just crawl up and down on all fours with legs strait] - running is a bitch and good on the chest.
- 7x7,6x6,5x5, medicine ball overhead throw
- 7x7,6x6,5x5,  kettlebell swing (20 kg)
- [EDIT] forgot I had done 7x7 box jumps @ 24". ouch.
oh man, these 7,6,5, its hard on the body..and the mind. more tortuous than tabata I think as you gotta put the #'s in. I tend to bow out a bit on tabatas in reps.

---
50 pullups
4:42

Pretty happy with that as my 'muscular endurance' stuff is currently low with pullups from not doing cf. I was going to shoot for 100 and it was clear my pacing was all wrong for that, was doing 2 at a time the last few. SD, how are you breaking up you 100 pulls/chins?

---
probably back to deadlift/clean today:
...
- [EDIT] prety standard today: 300 lb deads for reps, cleans, did some heavier overhead squat work at 85 lbs which is really hard for me, front squat/push press @115, lots of deadhang, russian step ups with 28 kg each hand...finished with a full-on sprint round 2 blocks.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 06, 2011, 12:09:22 am
Monday:

Hadda cut the weight work due to lack of time...

75 pull-ups
75 chin-ups
300 squats
600 calf raises
3 rounds heavy bag


Outta here........
Title: Re: Today's workout?
Post by: KD on December 06, 2011, 06:49:32 am
too hung on politics to answer my query?  >D
---

- flat bench
195 x 5, 245 x 5, 265 x 1, 285 - fail
245 x 7, 195 x 10, 105 x 20
- sitting flies 200 lb x 7
-  10 front squat to push press @ 100 lb
- sitting flies 200 lb x 5

7x7 burpees
7x7,6x6,5x5: overhead med ball toss (14 lb)
40 kb swings @ 28

yesterday I ran for 20 minutes solid at a good/fast pace on toes. Ran to a park and around it then took a breather for 1 minute then ran the rest.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 06, 2011, 10:49:46 pm
too hung on politics to answer my query?  >D


Hahaha!!! Sorry - forgot. Yeah, the politics tend to distract me.

Pull-ups? Depends on the day. I have cut to doing sets of no less than 5 and no more than 10. I had been doing 10-15+ per set, but it strains my shoulders, so I cut down to "safe" numbers and just do more sets.

Tuesday:

TG warm-up
weight work
400 push-ups

tabata:
   calf raises
   sit-ups
   TG bicep/tricep combo


Buuurrrnnnsss......
Title: Re: Today's workout?
Post by: SkinnyDevil on December 08, 2011, 12:13:05 am
Tuesday evening:

400 push-ups

Total of 700 push-ups for Tuesday.

Wednesday:

TG warm-up
50 pulls
50 chins
400 calf raises
3 rounds heavy bag
Title: Re: Today's workout?
Post by: SkinnyDevil on December 09, 2011, 12:34:00 am
Thursday:

5 sets Total Gym
100 push-ups
200 sit-ups
200 squats
300 calf raises


Off to the studio......
Title: Re: Today's workout?
Post by: KD on December 09, 2011, 02:08:08 am
y- day

- backsquat 135 x 10, 185 x 5, 205 x 5
- overhead squat @ 65 x 5,5,5
- 15 full deadhangs
- pulley curl with split rope - max plates (100 lbs) x 7,5,5
- 17 full deadhangs
- 7x7 front squat to push-press @ just 50lb (ug!)

havn't done real a back squat in awhile. It wasn't a tremendous amount of weight..but certain parts of my legs, back, and shoulders got it real good from the above combination. Going to try to do the full 110 reps (7x7,6x6,5x5) next time on those FS-PP
Title: Re: Today's workout?
Post by: KD on December 09, 2011, 10:58:08 pm
Yesterday I went to a "Sports Authority' looking to outfit my abode with some equipment. Boy was I in for a shock. They had kettlebells in lbs and not kgs and the ones that were 15 lbs (which is nothing) were like $35. 30 lbs ~ $60. I've been using the 28 kg for my KB swings. This  was going to be a major exercise I was going to do at home and then be doing some heavy barbell lifting also on my own time and checking into cf again. Well turns out 45 lb plates are $50 and a 60 lb kb is almost $100! craziness. I'll have to snipe craigslist for this stuff or just continue paying $40 a month to use (and break) whatever equipment I want at the gym.

I did buy a 12 lb squishy medicine ball. Going to try out some home workouts based on some funky things one can do with that. I also have a dumbell (max 45 lbs) and a pull-up bar now, so even if I can snag a cheap heavy KB i'll be in decent shape and could just do the heavy lifting at cf.

---

alas, its gotten kind of disheartening that no one else posts here other than SD and I and the occasional one or two others. Obviously threes some really strong and fit people on this board that just don't post very often at all never-mind post workouts.  Of course if I don't post it will be even worse but I think i'll be back posting more on another site where there is more feedback on such things.

word to the wise,  I don't agree with LaLanne's adage "Exercise is king. Nutrition is queen" as being absolute or even totally accurate. However,  I do think the best diet with otherwise worst habits (which could include lack of exercise - or at least natural movement and posture) is really a spinning wheel.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 12, 2011, 10:26:48 pm
alas, its gotten kind of disheartening that no one else posts here other than SD and I and the occasional one or two others.

Well, we got 80 pages...even if only half of that was decent involvement.

This may be my final week (or month) of posting my workouts.

Sunday:

30 pulls
30 chins
50 squats
200 calf raises
200 push-ups


Monday:

TG warm-up
weight work
(total body)
50 pulls
50 chins
100 squats
300 calf raises
3 rounds heavy bag

Title: Re: Today's workout?
Post by: freezerburn on December 13, 2011, 12:16:49 am
Don't feel disheartened guys :) Even though I don't post on here, this is the forum and thread I view the most.  I appreciate the unconventional approach you guys use and that you all are meeting success with different goals and protocol.  I also enjoy to see the trials and tribulations you guys endure and overcome. Don't feel that your posts are a waste or there is no interest. 
Well, we got 80 pages...even if only half of that was decent involvement.

This may be my final week (or month) of posting my workouts.


Regards



Sunday:

30 pulls
30 chins
50 squats
200 calf raises
200 push-ups


Monday:

TG warm-up
weight work
(total body)
50 pulls
50 chins
100 squats
300 calf raises
3 rounds heavy bag


Title: Re: Today's workout?
Post by: SkinnyDevil on December 14, 2011, 12:21:16 am
Thanx for the kind words, freezerburn.

Tuesday:

5 sets Total Gym
200 push-ups
200 sit-ups
200 squats
200 calf raises


If I can sneak it in, I'll do another coupla hundred push-ups this evening.....
Title: Re: Today's workout?
Post by: SkinnyDevil on December 15, 2011, 12:25:51 am
Tuesday evening:

200 push-ups

Wednesday:

75 pulls
75 chins
200 squats
300 calf raises


Woulda liked a longer workout today, but too much going on.....
Title: Re: Today's workout?
Post by: SkinnyDevil on December 17, 2011, 12:01:13 am
Friday:

TG warm-up
weight work
220 push-ups
220 squats


Push-ups & squats as pyramid sets (5 thru 15 thru 5).
Title: Re: Today's workout?
Post by: SkinnyDevil on December 21, 2011, 11:34:42 am
Tuesday (I missed posting a few):

50 pulls
50 chins
200 push-ups
200 sit-ups
200 squats
200 calf raises


Gotta run.......
Title: Re: Today's workout?
Post by: HIT_it_RAW on December 21, 2011, 07:59:49 pm
New Pr on squats

Full squats 320lbs (145 kg) 8x

very happy with that.
Title: Re: Today's workout?
Post by: SkinnyDevil on December 21, 2011, 11:25:36 pm
320 8 times? Rockin'!!!

Wednesday

TG warm-up
weight work
(fast circuit)
220 push-ups (as pyramids - 5-15)
330 sit-ups (as pyramids - 10-20)

Off to a sashimi lunch meeting, then guitar all day........
Title: Re: Today's workout?
Post by: SkinnyDevil on December 23, 2011, 01:47:13 am
Thursday:

50 pulls
50 chins
100 squats
400 calf raises
3 rounds heavy bag

Title: Re: Today's workout?
Post by: SkinnyDevil on December 29, 2011, 03:48:31 am
Been sick for a week or so, so been taking it easy.

Wednesday:

50 pulls
50 chins
100 squats
300 calf raises
3 rounds heavy bag
Title: Re: Today's workout?
Post by: SkinnyDevil on December 30, 2011, 04:47:28 am
Feeling a bit better today, but still in recovery mode....

Thursday:

25 pulls
25 chins
200 push-ups
500 sit-ups
300 squats
200 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on January 03, 2012, 01:07:50 am
Monday...first workout of 2012:

TG warm-up
weight work
50 pulls
50 chins
200 squats
300 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on January 04, 2012, 02:16:34 am
Tuesday:

TG warm-up
rapid sets (push, sit, static jog)
  100 push-ups
  100 sit-ups
weight work
3 rounds heavy bag
Title: Re: Today's workout?
Post by: KD on January 09, 2012, 07:32:22 am
Hey SD, all

new PR on consecutive close grip chins...

28

will surely be up to 30 at the end of this week.

going to start doing weighted again as well..(with a backpack).
Title: Re: Today's workout?
Post by: SkinnyDevil on January 09, 2012, 11:29:46 pm
Rockin' good news!
Title: Re: Today's workout?
Post by: ys on January 10, 2012, 01:47:40 am
hey KD, have you tried one arm unassisted pulls/chins?
Title: Re: Today's workout?
Post by: SkinnyDevil on January 11, 2012, 01:15:22 am
Monday:

50 pulls
50 chins
200 squats
300 calf raises
3 rounds heavy bag

Tuesday:

morning:
5 sets Total Gym
100 squats
200 calf raises
weight work


evening:
push-ups
Title: Re: Today's workout?
Post by: SkinnyDevil on January 12, 2012, 01:10:06 am
Yesterday's evening workout was light: 100 push-ups & 100 dips.

Equally light Wednesday (semi-rest day):

25 pulls
25 chins
100 squats
100 calf raises
Title: Re: Today's workout?
Post by: SkinnyDevil on January 13, 2012, 01:15:56 am
Thursday...ran out of time & hadda cut it short.

75 chins
75pulls
200 squats
500 calf raises

tabata:
   sit-ups
   static jog


Headed out, guitar in hand.......
Title: Re: Today's workout?
Post by: SkinnyDevil on January 17, 2012, 12:28:52 am
Monday:

25 pulls
25 chins
100 squats
200 calf raises
weight work

tabata:
   stair sprints
   sit-ups


Title: Re: Today's workout?
Post by: SkinnyDevil on January 18, 2012, 02:12:13 am
Tuesday:

TG warm-up
100 push-ups
200 dips
200 sit-ups
100 squats
weight work
(total body)
shadow box

Hoping to manage more push-ups & dips & maybe squats later today.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 19, 2012, 12:21:26 am
Wednesday:

Been using Wednesday for a day off or uber-light.

5 sets Total Gym
100 squats
200 calf raises.


Under 15 minutes.

This will likely be my final week posting work-outs here. For those interested & inspired, they can see 80+ pages of work-outs....but it doesn't seem like anyone is interested in posting anymore. If that changes, I'll continue, but barring that, Friday will be the final day.
Title: Re: Today's workout?
Post by: KD on January 19, 2012, 01:17:14 am
This will likely be my final week posting work-outs here.

kudos man for all your ass-kicking hard work!

---

yeah, all you slackers have 80 pages of workouts to do!
Title: Re: Today's workout?
Post by: MarkC on January 19, 2012, 07:03:45 am
Warm up: ran for 8 mins on treadmill, barefoot

I do warm-up sets for all exercises but only record the work sets:

Squat: 80 x 5  x 3, then 60 x 8 x2
Bench Press: 60 x 8 x 5
Barbell Row: 60 x 10 x 4
Sit ups: bodyweight (bw) x 20 x 5
Chins: bw x 8, bw x 7, bw x 5, bw x 4.
Title: Re: Today's workout?
Post by: SkinnyDevil on January 20, 2012, 12:28:15 am
Thursday:

as fast as possible:
100 push-ups
100 sit-ups
100 squats


weight work (total body)
5 rounds heavy bag

Hoping things slow down a bit by late February so I can get in some longer work-outs. Plan to add more tabata, running stairs, and other aerobic elements by the end of the month.
Title: Re: Today's workout?
Post by: MarkC on January 20, 2012, 03:08:35 am
Warm up: barefoot treadmill jog for 1km

Squat: 80 x 5 x 3,
85 x 5 x 1,
60 x 10 x 2,
60 x 12 x 2
65 x 15 x 1

Chin-ups, bw x 8 x1
bw x 7 x 1,
bw x 5 x 2

Hanging leg raise, bw x 8 x 3

Sit up, bw x 20,
5 x 15 x 3
Title: Re: Today's workout?
Post by: MarkC on January 21, 2012, 04:53:00 am
Overhead Press: 40 kg x 5 reps x 1 set,
45 x 5 x3,
30 x 15 x 2,
30 x 14

Pull-up, bw x 8,
bw x 6 x 2,
bw x 4

Sit-up, 5 x 20 x 5

Goodmorning, 20 x 15 x 4,
20 x 20
Title: Re: Today's workout?
Post by: MarkC on January 23, 2012, 07:28:31 am
Romanian deadlift, 60kg x 10 reps x 5 sets

Goodmornings, 30 x 12 x 5

Stiff-legged deadlift, 60 x 10 x 5

Deadlift, 80 x 10 x 5

Pull-up, bw x 3,
bw x 4,
bw x 4
Title: Re: Today's workout?
Post by: KD on January 26, 2012, 11:24:46 pm
hey KD, have you tried one arm unassisted pulls/chins?

My body is built pretty well for chins but not so much for 1 armed ones.  I hover around 160 with small bones and pretty big arms I guess so the length of my body (6ft  ~1') isn't a huge issue with chins but seems particularly awkward for one-arm.

Anyway I tried some at my pad with a  low doorway pullup bar (usually I do chins on a angle grip at the gym). I used my left and I had to grab by my forearm/wrist with my right hand. I did 10 reps basically in a row but I did drop down somewhat as it is super awkward and I don't like tucking my feet anyway.  Maybe with practice I could do that many 'for real' or more.

I've now been doing alot of isolated stuff for biceps too like EZ-curls and using a split rope with a pulley system. That seems to be increasing my strength pretty quick along with the deads/chins (and weighted chins) etc... that are still primary.
Title: Re: Today's workout?
Post by: Paleo Donk on January 27, 2012, 06:10:41 am
lol curlz... I can confirm KD has some pretty sweet gunz. z
Title: Re: Today's workout?
Post by: Max on March 08, 2012, 10:48:26 am
Today's workout was 2 hours of kickboxing at a local mma club.  It was my first day and we focused on footwork and basic punches (jab and cross).  I did 2 hours of jujitsu the yesterday for the first time as well.   My previous exercise for the most part was yoga a couple times a week and sitting on my lazy ass.  Needless to say after these two consecutive days of the hardest workouts of my life, there isn't a muscle on my body that isnt sore or bruised.  Tomorrow is jujitsu again, I just need to stick with this. 

Side note I've been eating raw again starting this monday (the day before my first day of training) and I've been RZC.  I'm going to try and do the Anobolic diet, except raw paleo.  It is basically carb cycling.  But the first 2 weeks no carbs so you switch to running on fat.
Title: Re: Today's workout?
Post by: Justin on March 29, 2012, 10:19:47 am
Today's workout was 2 hours of kickboxing at a local mma club.  It was my first day and we focused on footwork and basic punches (jab and cross).  I did 2 hours of jujitsu the yesterday for the first time as well.   My previous exercise for the most part was yoga a couple times a week and sitting on my lazy ass.  Needless to say after these two consecutive days of the hardest workouts of my life, there isn't a muscle on my body that isnt sore or bruised.  Tomorrow is jujitsu again, I just need to stick with this. 

Side note I've been eating raw again starting this monday (the day before my first day of training) and I've been RZC.  I'm going to try and do the Anobolic diet, except raw paleo.  It is basically carb cycling.  But the first 2 weeks no carbs so you switch to running on fat.

Juijutsu is a blast ain't it? Great workout and skills abound! You should do well on the anabolic diet. I tried it on and off with fair success, I wouldn't suggest two days of carbing up however if you happen to be sensitive to carbs or wish to lose excess body fat. 8-12 hours is plenty for most, but it all comes down to experimentation for sure. Wish you well with it.

Today I did Reverse Pyramid Training-
Incline DB press 1x 100lbs 8reps, 1x 90lbs for 8, 1x 80lbs for 9.
Military press 135lbs x 7, 120lbs x 7, 110 x 8
Dips 278lbs (bw + 100lbs) x 9, 248lbs x 8. 3rd set I just did body weight for 18 reps.
Skull crushers 100lbs x 10 for 3 sets.
Title: Re: Today's workout?
Post by: KD on April 10, 2012, 02:12:03 am
Today I did Reverse Pyramid Training-
Incline DB press 1x 100lbs 8reps, 1x 90lbs for 8, 1x 80lbs for 9.
Military press 135lbs x 7, 120lbs x 7, 110 x 8
Dips 278lbs (bw + 100lbs) x 9, 248lbs x 8. 3rd set I just did body weight for 18 reps.
Skull crushers 100lbs x 10 for 3 sets.

This is pretty impressive.

I was doing RPT style for a bit after trying some A.J. High Intensity stuff. I suspect the latter is not good long term with LCing or in general, but just my opinion after experience and reading.

I've settled on something more moderate. Heavy lifts + volume assistance. I've gone way up in lower body exercises since adding in things like volume OHS and leg curl etc... heh heh

working on getting my OHP close to BW level, going up more in squat, and increasing mass somewhat.

Got my one arms chins up to 12 on the right side. Not much else to report except some volume PRs like 5 x 10 dips @ +50. Can do >+100 for maybe 10 or so but just once.
Title: Re: Today's workout?
Post by: makin8 on May 16, 2012, 03:00:19 am
Loving this topic! You guys are animals and its given me some great ideas for new work outs!

Today my Crossfit WOD is Overhead Squat 1-1-1-1-1-1-1, my previous record was 65lbs.  I find any kind of squatting difficult because I have two bad knees but I'm hoping I have improved since October when I did this WOD last.

Later on tonight I will be getting my cardio on at ball hockey, really looking forward to it!

Lots of energy today, have eaten all Paleo today and feelin good. Also got my dose of Vitamin C as the sun is shinnin'

Happy work outs everyone!
Title: Re: Today's workout?
Post by: SkinnyDevil on June 01, 2012, 08:50:40 pm
Good to see y'all still posting!!!

I've been trying to get 2 work-outs per day most days....extra tabata and heavy bag work.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 21, 2013, 05:52:32 pm
Squat 400x5
Press 190x5
Dead  440x5
Chin   BWx12
Title: Re: Today's workout?
Post by: Haai on May 22, 2013, 12:52:06 am
Squat 400x5
Press 190x5
Dead  440x5
Chin   BWx12

Have you stopped keeping everything in the 8 to 12 rep range?
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 22, 2013, 05:59:09 pm
Started doing some powerlifting style pure strenght stuf. Got a bit stronger however my metabolic conditioning went to shit. Now I do two workouts a week. One in the above style; Big compounds few exercises low reps. The second workout is a HIT style workout; 8-10 exercises all to utter failure for 8-12 reps no rest in between sets.

I also do some strong man stuff like farmers walks at home. And i ride my bike to work every now and than (~60km) whenever it isn't raining. So not recently.
Title: Re: Today's workout?
Post by: Neone on May 22, 2013, 08:16:34 pm
I overhead pressed my body weight today (145lb), pretty happy with that
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 23, 2013, 01:53:29 pm
I overhead pressed my body weight today (145lb), pretty happy with that
Congrats on that!
Strict (military) press or push press?
Title: Re: Today's workout?
Post by: Neone on May 24, 2013, 01:27:17 am
Strict military press.
It was actually you who got me to stop talking out my ass about 'functional strength' and start lifting. I just flung weights around for a bit but once I did some reading and did a program (I'm just doing a 5x5 starting strength) I really noticed the gains. I've been lifting properly for about 8months but began maybe 18 months ago.

So far my bench press has gone from about 110 lbs to 200 lbs, and my military press from about 80 lbs to 140 lbs.  I don't have a squat rack so I do pistol squats with 60 lbs  and I can't drop the weights so deadlift 300 which I could probably do more but slowly lowering it to the ground is brutal haha.

I have only noticed only good things from weight lifting ( properly) and for something that takes me less than 2 hrs a week, I would recommend it to everybody.
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 24, 2013, 02:36:49 pm
Good to hear lifting worked out so well for you.
Starting strength is a decent program. You said you are only 145lbs..? You're really quite strong for someone of that weight. Part of starting strength is eating 5000-6000kcal to; "Get your narrow ass a little bigger" Freely quoting Rip here ;)

Pistol Squats.. hmmm I would really try to get hold of a squat rack. Or try this:
Matt Brouse 355 lbs Steinborn Squat (http://www.youtube.com/watch?v=HJscKGDnPS8#ws)
If you're brave..

You're right weightlifting is very beneficial to all. To quote rip again:
"Stronger people are harder to kill and more usefull in general"
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 24, 2013, 02:41:38 pm
or this:
Dead-start Zercher Squats (http://www.youtube.com/watch?v=U2OKweR-N-g#)
Title: Re: Today's workout?
Post by: 1988 on May 25, 2013, 01:02:57 am
Good to hear lifting worked out so well for you.
Starting strength is a decent program. You said you are only 145lbs..? You're really quite strong for someone of that weight. Part of starting strength is eating 5000-6000kcal to; "Get your narrow ass a little bigger" Freely quoting Rip here ;)

Pistol Squats.. hmmm I would really try to get hold of a squat rack. Or try this:
Matt Brouse 355 lbs Steinborn Squat (http://www.youtube.com/watch?v=HJscKGDnPS8#ws)
If you're brave..

You're right weightlifting is very beneficial to all. To quote rip again:
"Stronger people are harder to kill and more usefull in general"

Very cool video. HIR, what's your stats? bodyweight, height, years training may I ask?
Title: Re: Today's workout?
Post by: HIT_it_RAW on May 25, 2013, 05:45:44 am
Very cool video. HIR, what's your stats? bodyweight, height, years training may I ask?
1.77mtr
104kg
i have been training for six years or so. On and of tried a lot of different things.
Title: Cool thread!
Post by: thunderseed on January 08, 2014, 03:14:12 pm

Today I strength trained. I'm the only girl at the gym who doesn't lift 5 pounds LoL :) I do full body workouts.

Did a little muay thai shadow boxing.

I have a lower back injury so instead of squats and lunges I do hamstrings laying down, weighted abductors with just 30 pounds and weighted butt lifts and calf raises LoL.

Right now I lift 25 pounds dumbell bicep curls and tricep curls but it's become easy so I can move up to 30 pounds anytime.

Then I move onto pushups, unless i do intervals. I also have a toe injury so right now I have to put my feet up on the treadmill to do pushups so I don't put weight on my toe. I'm very proud that I can now do 20 pushups for each set! That might not be much of an accomplishment for most people but it is for me because no matter how strong i was before I could never do full pushups lol I always had to do them from my knees before.
I do the tricep work after even though pushups do enough of that.

Then I work my back muscles with 30-40 pounds and 80-90 pounds, then I do shoulders with just 12 pounds. Yeah, it's a very tiny muscle, it makes me cringe when I see people work their deltoids and rotator cuffs with heavy weights. I learned the hard way, torn rotator cuff, it was the most painful injury I've ever had and I've had a lot of injuries, still gives me problems off and on to this day, but as long as I keep it strengthened with 10-12 pound weights it doesn't bother me.

I think that's all but i feel like im forgetting something.

I work the abdominals last. I do planks, side planks and lastly crunches and side crunches. I can do about 400 in a couple minutes, very well trained from muay thai even though i dont go anymore LoL get injured too often.

After that I go for a swim in the pool and do tons of fast laps for about half an hour, then I go in the steam room for about two hours. My tolerance for extreme temperatures is insanely abnormal lately, but my circulation is probably the healthiest in the world ever since ive been doing ice swims daily. Strange that my tolerance for cold temperatures has also allowed me to be able to withstand extreme hot temperatures too. Before I could only stay in the steam room for about 15 minutes, now I stay in there straight for 2 hours and never get dizzy.
I do this routine often just because I can't play any of my sports and stuff lately, which sucks.
My injuries are not healing fast enough.
Title: Re: Today's workout?
Post by: goodsamaritan on January 08, 2014, 06:13:29 pm
I have a lower back injury ...

My injuries are not healing fast enough ...


Have you seen a Chiropractor?  A dorn practitioner?  An acupuncturist?

Have you come across Bone Flesh and Cartilage herbals?

Title: Re: Today's workout?
Post by: jessica on January 08, 2014, 11:22:04 pm
How often do you exercise like that thunderseed?  It's possible that your injuries aren't healing fast because you need to rest. 
Title: Re: Today's workout?
Post by: thunderseed on January 09, 2014, 09:30:57 am
I have a lower back injury ...

My injuries are not healing fast enough ...


Have you seen a Chiropractor?  A dorn practitioner?  An acupuncturist?

Have you come across Bone Flesh and Cartilage herbals?
I was taught accupressure and my dad was helping me with that for awhile which helped a bit, but he long since gave up. I was going to physio but it eventually stopped helping. Massage makes it feel better but I can't afford that.
I was told it was Sciatica caused by bulging disc, odd at my young age but I had a previous disc injury from doing crazy plyometric jumps all the time. I've been told I should not do any jumping activies ever again. They originally thought my toe injury was connected to my back injury because at the time I also had numb and tinglies in my leg but last time I went to physio he said it might not be related because he realized the toe was injured by itself.

What are bone flesh herbs?
Title: Re: Today's workout?
Post by: thunderseed on January 09, 2014, 09:48:36 am
How often do you exercise like that thunderseed?  It's possible that your injuries aren't healing fast because you need to rest.
Yeah it could be part of the reason, me not resting will just add on to the demands of amino acids that I need to repair myself. Mostly it is because I'm lacking in amino acids as my body is going through cellular structural changes right now and I am in need of a lot more protien than usual, so when I eat meat it isn't going to my injuries because my entire body is in need of it right now. I'm actually suppose to be eating about 5 pounds of meat a day, that's abnormal and freaking impossible for me, so that's why it's taking so long for my body to change and heal, because im not giving it even half that amount.

I work out every other day or every second day, sometimes I've taken four days off in a row. When I do my cold swims that exhausts me. I think I get enough rest.
I am not the type of person that enjoys restful activities though, I like lots of extreme adrenaline haha.
 I'm an addictive person and have been known to overtrain. And I mean severely, like I had eating disorders and addiction to physical activity before but now I am recovered and give myself rest days.
But it hurts to walk after awhile, so I haven't really even been walking around and have been getting rides everywhere. It doesn't bother my injury to strength train or swim, but lifting things from a bent over position, sitting, biking, longboarding or walking for long isn't cool.
Physio had me take an entire 2 weeks off of strength training a couple months ago, and only did swimming, pretty much every day.


Title: Re: Today's workout?
Post by: eveheart on January 09, 2014, 09:56:12 am
I'm actually suppose to be eating about 5 pounds of meat a day, that's abnormal and freaking impossible for me, so that's why it's taking so long for my body to change and heal, because im not giving it even half that amount.

What do you do to utilize that high an amount of protein? (I'm calculating roughly over 500 grams of protein in that amount of meat.) Even at half that amount, doesn't most of the protein convert to glucose?
Title: Re: Today's workout?
Post by: jessica on January 09, 2014, 10:31:41 am
Maybe you need to diversify your proteins, start eating more offal, seafood, and raw dairy/cheese, eggs, bone broths and even consider gelatin and glucosamine/chondroitin supplements, unless you can get a hold of plenty of gristle or fish carcasses.  This will give your body plenty of different types to choose from and can help aid healing.

Title: Re: Today's workout?
Post by: thunderseed on January 09, 2014, 10:46:08 am
What do you do to utilize that high an amount of protein? (I'm calculating roughly over 500 grams of protein in that amount of meat.) Even at half that amount, doesn't most of the protein convert to glucose?

Yeah, normally it would for people but mostly excess protien harms the kidneys and liver because the convertion to glycogen or fatty acids creates toxins as it is not meant to be used as a carbohydrate or fat, but right now what is happening for me is the protien is quickly being broken down for use as a cellular structure repair because there is alot that has to be repaired in my body so there is no excess leftover, but the type of amino acids that are needed for the specific repair of organs are only found in meat and milk, there are other nutrients found in meat that are needed as well, thus I can't use protien supplements or get protien from vegetable sources and I try not to eat protien from other sources or else it won't be used as quickly. Also I cannot eat as many vegetables as I usually do because that would only spike my vitamin levels, as there are many vitamins found in meat, and it would aid in detoxing, which is unneeded right now for my body because it is greatly detoxing as it is, and would interfere with the process of tissue degeneration and regeneration. I also have to drink a lot more water than usual and drink pure cranberry juice because it helps to remove excess urea. It also removes other waste products. It's not safe normally, but I'm doing this under controlled circumstances and this isn't a normal situation, but I feel quite amazing. I wouldn't reccomend it for others but it's good if you are going through a lot of organ changes or cellular changes on a DNA level, which is typically rare right now, if any of that makes sense.
I haven't been able to eat even half that amount though. I also couldn't afford to eat 5 pounds of meat a day. In a typical day the amount of meat I eat is about a half a raw salmon, and maybe two 16 ounce raw steaks, and I'm pretty sure even that's more than most people eat in regards to meat, but I also have to eat a lot more food in general than most people as well because of the amount of physical activity I do and also because its just my body type and I have a super fast metabolism.
Title: Re: Today's workout?
Post by: thunderseed on January 09, 2014, 10:51:02 am
Maybe you need to diversify your proteins, start eating more offal, seafood, and raw dairy/cheese, eggs, bone broths and even consider gelatin and glucosamine/chondroitin supplements, unless you can get a hold of plenty of gristle or fish carcasses.  This will give your body plenty of different types to choose from and can help aid healing.
Yeah, I've definitely been starting to experiment with bones and gelatins, it's pretty fun but I haven't been eating as much as I should of those and I think those have very critical nutrients that I need right now. I eat tons of seafood. I love cheese and dairy foods, I couldn't digest pure milk for the longest time but after I started taking probiotics for a year I can now. The only downside is I can't find raw milk or raw cheese around here, which I would love to find because I was raised on it, but ever since they outlawed it, it's impossible to find now and my dad who is a farmer, refuses to go steal some for me haha. Well I live on vancouver island in Courtenay, so if anyone knows where to find raw milk around here, let me know!
Title: Re: Today's workout?
Post by: RomanK on January 10, 2014, 05:07:23 am
Actually, in Ontario one can buy raw milk from the farm for "cat" :). U could have "several rawfoodiest cats", right? Thus you need raw milk for them...
Title: Re: Today's workout?
Post by: Pammie on April 07, 2014, 04:18:10 am
Today I worked outside raking and moving heavy branches for about 2 hours.  I consider that to be my workout.
Title: Re: Today's workout?
Post by: rigato on May 16, 2014, 10:45:49 pm
I do BTLS every day
Title: Re: Today's workout?
Post by: cynthiacharles on June 30, 2014, 08:08:54 pm
I used to follow a balanced workout routine daily,30 pushups,20 setups,15 minutes aerobics and to some extent weight lifting.