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Offline SkinnyDevil

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Re: Today's workout?
« Reply #750 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......
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Offline Max

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Re: Today's workout?
« Reply #751 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.
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Offline KD

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Re: Today's workout?
« Reply #752 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







Offline HIT_it_RAW

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Re: Today's workout?
« Reply #753 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
“A man should be able to build a house, butcher a hog, tan the hide,
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #754 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).
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Offline KD

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Re: Today's workout?
« Reply #755 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.

Offline HIT_it_RAW

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Re: Today's workout?
« Reply #756 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.
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preserve the meat, deliver a baby, nurture the sick and reassure the dying, fight a war … specialization is for insects.”

Offline SkinnyDevil

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Re: Today's workout?
« Reply #757 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.
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David M. McLean
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #758 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).
-
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David M. McLean
Skinny Devil Music Lab
http://www.skinnydevil.com

Offline HIT_it_RAW

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Re: Today's workout?
« Reply #759 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!
“A man should be able to build a house, butcher a hog, tan the hide,
preserve the meat, deliver a baby, nurture the sick and reassure the dying, fight a war … specialization is for insects.”

Offline SkinnyDevil

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Re: Today's workout?
« Reply #760 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).
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David M. McLean
Skinny Devil Music Lab
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Offline HIT_it_RAW

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Re: Today's workout?
« Reply #761 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!
“A man should be able to build a house, butcher a hog, tan the hide,
preserve the meat, deliver a baby, nurture the sick and reassure the dying, fight a war … specialization is for insects.”

Offline SkinnyDevil

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Re: Today's workout?
« Reply #762 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.
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David M. McLean
Skinny Devil Music Lab
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Offline KD

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Re: Today's workout?
« Reply #763 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

Offline SkinnyDevil

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Re: Today's workout?
« Reply #764 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.....
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Skinny Devil Music Lab
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Offline KD

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Re: Today's workout?
« Reply #765 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

[summary: basically yoga and gymnastics at unreal proportions. ah n/m thought vimeo doesn't post here and had to link]
« Last Edit: November 15, 2011, 09:29:07 am by KD »

Offline KD

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Re: Today's workout?
« Reply #766 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"
« Last Edit: November 16, 2011, 11:05:54 am by KD »

Offline SkinnyDevil

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Re: Today's workout?
« Reply #767 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).
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David M. McLean
Skinny Devil Music Lab
http://www.skinnydevil.com

Offline SkinnyDevil

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Re: Today's workout?
« Reply #768 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.
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David M. McLean
Skinny Devil Music Lab
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #769 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........
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Skinny Devil Music Lab
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Offline KD

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Re: Today's workout?
« Reply #770 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.

Offline SkinnyDevil

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Re: Today's workout?
« Reply #771 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).
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #772 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.
-
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David M. McLean
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Offline KD

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Re: Today's workout?
« Reply #773 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/

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.

« Last Edit: November 23, 2011, 07:35:23 am by KD »

Offline SkinnyDevil

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Re: Today's workout?
« Reply #774 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
-
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David M. McLean
Skinny Devil Music Lab
http://www.skinnydevil.com

 

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